Welcome to Week 3 of QuitSmart ! You are on a roll now that you have created your Personal Commitment to Quit as well as your Quit Plan. This week you will review the elements of a successful Quit Day.
When you feel the urge to use tobacco, try the "Four D's":
This week, we focus on the tools and skills necessary to successfully handle your quit day. To be most successful with this lesson and the remainder of the QuitSmart program, you will have already completed Week 1 "Why Quit", and Week 2 "Preparing to Quit" lessons, and corresponding workbook activities. In essence, you've developed a Personal Commitment and a Quit Plan that includes a quit date, support people, and identified potential triggers and how you plan to overcome them.
Lesson 3 of QuitSmart is for individuals who are less than two weeks from their quit date, have overcome most of their potential barriers to quitting, and are prepared to implement their quit plan.
A few days prior to your quite date, make a Quit Kit. A Quit Kit is a collection of items that you can use instead of smoking. You can carry your Quit Kit with you at all times. Make it fun and include things that you will look forward to, such as:
Consider placing all of your Quit Kit contents in a fun lunch bag or something that makes you want to grab for it. Next, let’s prepare for what will actually happen prior to and on your quit date.
The day prior to your quit date:
The most common reason people go back to smoking after quitting is because they saw another smoker or were offered a cigarette by a smoker.
On your quit day:
Nicotine is one of the major reasons that quitting tobacco is so hard. Even after withdrawal symptoms stop, you may still have the urge to use tobacco. Fortunately, an urge usually doesn’t last long (three minutes, or less). But if you give in to the urge, you can end up using tobacco, and not meet your goal of quitting. The following situations may trigger the desire to use tobacco, so should be avoided:
The most common reason that people go back to tobacco after quitting is because they saw or were offered tobacco by a tobacco user. Therefore, it’s a good idea to plan how to say no when this happens. Practice in front of a mirror what you would say if someone offered you tobacco. Examples:
Use the five steps in refusal skills to assist in learning how to refuse tobacco:
Ask yourself: Do I really want this cigarette or chew enough to give up on everything I've been working towards? Can I wait seven minutes for the urge to pass?
Think about the consequences:
Please turn to Week 3 of your QuitSmart Workbook where you will: