QuitSmart Week 3

Your Quit Day

QuitSmart - Calendar

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":

  1. Delay the urge to use tobacco- it will pass within 3-5 minutes.
  2. Deep breathe.
  3. Drink water.
  4. Distract yourself with an activity to take your mind off tobacco use.

Your Quit Day

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:

  • Bottled water
  • Healthy snacks like low-fat or whole grain crackers, sugarless gum, nuts, hard candies, lollipops
  • A rubber exercise band
  • Hand-held game
  • Worry stone
  • Hand Strength gripper or tennis ball
  • Include something that will keep you motivated to stay quit, such as:
    • A photo of your kids, spouse, and/or grand kids
    • A note to yourself
    • A reminder of why you want to quit

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:

  • Permanently remove cigarettes/chew/electronic cigarettes and all tobacco products from your home, car, workplace, etc.
  • Remove all devices associated with your tobacco use: ashtrays, lighters, etc.
  • Look in your clothes pockets or emergency stash locations for tobacco products and remove them permanently.
  • Remind your friends, family, and coworkers that you have quit.
  • Wash all of your clothes, sheets, and other objects that may smell like smoke.
  • Ensure your "reasons to quit" index cards are in the locations where you previously had tobacco products. Place a picture of your most loved ones next to the cards.
  • Continually repeat saying to yourself and others, "no thank you, I’m not a smoker/I don’t chew."

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:

  • Wake up early and take a shower.
  • Eat a good breakfast.
  • Take a morning walk or exercise early.
  • Look at your index card(s) for reasons you quit.
  • Continually repeat saying to yourself and others, "no thank you, I’m not a smoker/I don’t chew."
  • Take your nicotine replacement therapy/medication if applicable
  • Stay positive

Reminder about Common Triggers

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:

  • Being around smokers/chewers (especially when they are smoking/chewing)
  • Alcohol or Coffee
  • Sweet or spicy food
  • Stress

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:

  • "No thanks. I don’t smoke (or chew) anymore."
  • Thanks for offering, but I quit using tobacco and don’t want to ever again.
  • No thank you. I’m a non-smoker now.

Use the five steps in refusal skills to assist in learning how to refuse tobacco:

  1. Ask questions
  2. Recognize when you’re in trouble
  3. Think about the consequences
  4. Suggest other activities
  5. Get out of there!

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:

  • I will be disappointed in myself.
  • I will start coughing again if I use tobacco.
  • I will start spending $______________ per week on cigarettes/chew if I use tobacco again.
  • I've been enjoying using that money I've saved on _______________________________________.

Please turn to Week 3 of your QuitSmart Workbook where you will:

  • Create a quit kit.
  • Learn to reward yourself.
  • Plan Ahead for big milestones.
  • Calculate the cost of tobacco.