There are many reasons to quit smoking. Which ones are most important to you? Look at the list below, think of reasons that apply to you, and add any extras you can think of:
One of your reasons for quitting may be a family member. It may be an activity/ hobby you currently enjoy, or a vacation you plan on taking. Whatever it is, create a quick visual reminder by taping a photograph on your refrigerator or keep it in your wallet.
Smoking can become automatic for a lot of people. You may not even realize when and why you smoke. Take time to identify the situations that may trigger you to smoke:
Complete the pack wrap by clicking on the PDF link above, printing it out, and then rubber band it around a pack of cigarettes. Each time you want to smoke fill in the pack-wrap sheet first. The sheet will aid in recognizing patterns related to your smoking routine.
The Fagerstrӧm Quiz for Nicotine Dependence is designed to help you and your doctor determine how dependent you are on nicotine found in cigarettes.
A Quit Strategy is a concrete way to fight an urge to smoke. It can help you deal with specific situations.
Having a Quit Strategy ready in advance may help you overcome risk situations. Take a look at the following common Quit Strategies for ideas.
Talk it Out - Calling someone or visiting a supportive friend may be just the distraction you need to keep you from thinking about smoking. Remember, there are quit hotlines that can help you through tough moments
Do Something Active - Exercise. Walk. Work in the garden. Keep your body moving. This may energize you and make you feel healthier.
Go Somewhere You Can't Smoke - Visit a non-smoking friend's home, or go to the movies or a mall. Knowing that you're in a place where you can't smoke can take some of the pressure off of you.
Carry a Water Bottle - Drinking water will help you keep hydrated. And it gives your mouth and hands something to do.
Keep Your Hands Busy - Take up sudoku, origami or knitting. Perfect your yo-yo or Frisbee skills. Try playing mobile games.
Leave the Situation - Your urge to smoke may go away if what's causing the urge is no longer in front of you. Go for a walk and focus on something else. It can help you clear your head.
Switch up the Routine - By switching up your routine, you're breaking links you've formed between smoking and certain activities. Try something new, like taking a different route on your way home from work.
Quieting Response - Practice a quieting response by breathing in deeply through your nose while smiling inwardly; hold that breath for four counts; release the breath through your mouth. Repeat about four times.
This to-do list of strategies is designed to help you get through your Quit Day. Doing a little prep work can take some of the guesswork out of your day. This should help boost your self-confidence and resolve:
Feel the Urge to Smoke? Try the four D's:
Fill out your 24-Hour Action Plan and keep it with you today.