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QuitSmart Week 2

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Getting Started

QuitSmart - Quit

Goal: Create Your Quit Plan

Welcome to Week 2 of QuitSmart™. You have now reviewed reasons why you want to quit, developed a Personal Commitment to quit for good, and determined your quit date. This week, we will help you develop a quit plan. Please watch the following video on how to create a Quit Plan:

Watch:Quit Plan video

Get "READY" to Quit Tobacco Use

If you have tried before to quit, don't feel discouraged. Past attempts allow you the advantage of what works and what doesn't. To increase your chances of successful quitting, get READY:

Reasons to Quit:

  • Think about the benefits to you of not smoking (examples, better health for you and your family, save money and time).

Encouragement from others:

  • Get support from others by talking to family, friends, coworkers, doctor, quit line, or your QuitSmart™support coach.

Anticipate the next steps:

  • Be prepared! Figure out what triggers the urge to smoke, and what you'll do to overcome possible triggers/barriers.
    • Call a friend
    • Go for a walk
    • Use your stop smoking medication
    • Carry hard candy to suck on
  • What are your triggers? How will you deal with them when they arise?
  • If someone at home or work uses tobacco and is not quitting with you, how can you work around their lifestyle choice?
  • What will you do if you "slip up" and use tobacco?
  • What worked or didn't work in the past?

Doctor support is important to discuss what may help you quit.

  • Research shows that medicines designed to help stop tobacco use can triple your chances of quitting. Ask your doctor if there is a medication right for you.

You set the date and time to quit.

  • Make a quit plan that includes answers to the above information.
  • Once you are READY, set a date within two weeks or less. Then, Do It!

On your quit day, do not use any tobacco. If you cannot stop using tobacco on your quit date, pick another day and try again.

Only 3-5% of tobacco users are able to quit on their own without treatment.

Feeling the Urge

Below is a list of things that have been helpful to past tobacco users to quit (adapted from the American Lung Association Freedom from Smoking Guide):

If you're a social tobacco user:

  • Spend more time with people who don't use tobacco
  • Cut down on alcohol. Have a nonalcoholic beverage or suck on a hard candy.
  • Redirect yourself: go for a walk, do a relaxation exercise, go see a movie, call a friend, reward yourself, or work on a hobby.
  • If you're going to be around tobacco users, plan ahead and picture yourself there without using tobacco and how good you'll look and feel during and after refraining from use.

If you're a bored tobacco user:

  • Get up and get moving
  • Take a walk or exercise
  • Do a puzzle
  • Eat a low-calorie snack
  • Work on a hobby
  • See a movie
  • Draw, paint, or write in your journal
  • Knit, or crochet
  • Do something nice for a friend or neighbor
  • Call a friend or get together
  • Do anything except using tobacco

If you use tobacco to relieve stress:

  • Squeeze a ball
  • Play catch with someone or go to the batting cages
  • Hit a pillow
  • Do a relaxation exercise
  • Clean your house
  • Call a friend
  • Go for a run or walk
  • Weed your garden
  • Build something
  • Crumple up or tear paper

Identify Your Triggers for Tobacco Use

Think about what gives you the urge to smoke. Is it a thought, a feeling, or an event? Below are some examples of triggers and how to deal with them. (adapted from the American Lung Association Freedom from Smoking Guide):

Trigger #1: You have a cigarette with your coffee ritual.

Change the location where you have your coffee and instead pair it with a low-calorie snack. Skip the coffee, drink it from a straw, drink tea, or do a distraction activity instead.

Trigger #2: You're having a relaxing evening with friends.

Relax with friends who don't use tobacco or friends who have agreed to help you quit! Consider changing your social circle to involve non tobacco-users.

Trigger #3: You're going to be in a group where everyone uses tobacco.

Go where there is a no tobacco area or do something active so you can't use tobacco.

The key to getting started is to develop a quit plan, get support, and identify what you will do when triggers arise. In other words, you have to get READY in order to change the way you did things when you used tobacco. Now, turn to Week 2 in your QuitSmart™ Workbook to organize how you will get READY to quit.

How to Quit

  1. Talk to your doctor
  2. Pick your quit date (you already completed this in Week 1 of QuitSmart™ workbook)
  3. Decide how you want to quit
  4. Throw it away
  5. Get support (from friends, family, your doctor, or visits to a behavioral health counselor)
  6. Don't smoke
  7. Track your progress
  8. Keep Trying!

Please turn to Week 2 of your QuitSmart™ Workbook, where you will develop your Tobacco Quit Plan.