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
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:
Encouragement from others:
Anticipate the next steps:
Doctor support is important to discuss what may help you quit.
You set the date and time to quit.
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.
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:
If you're a bored tobacco user:
If you use tobacco to relieve stress:
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.
Please turn to Week 2 of your QuitSmart™ Workbook, where you will develop your Tobacco Quit Plan.