Strategy to stop smoking
Stopping smoking is not an easy task but you can increase your chances of stopping smoking successfully with a little forward planning and support. Here are some essential tips to help you become a ‘non-smoker’.
Pick a target date
It helps to have a target date in mind for when you’re planning to stop. Choose a date — for example a month from now — and stick to it.
Although some people can stop by cutting down over time, the best way is give up completely in one stroke. Make sure the day you choose is going to be a relatively stress-free one.
Keep a diary
Keep a diary, perhaps for a week just before you intend stopping. It’s important to understand your triggers and reasons for smoking before you give up.
Write down all the times that you smoke every day — as well as where you are and who you’re with — and note how much you needed each cigarette. You may then spot patterns, triggers or habits which you can think of dealing with once you start trying to stop.
Prepare to stop
Get rid of all smoking materials around the house. First of all, throw out all cigarettes or tobacco — don’t be tempted to keep a secret emergency stash of any!
If you’ve got to make an effort to get them, such as going to the shops, then your craving might pass (or the guilt may get to you) by the time you get there. Also get rid of lighters, ashtrays and matches — anything that will make it easy to light up again. Spring clean your house, removing stale smoke smells from everywhere — including your clothing.
Enlist help
Get help from all manner of sources. Start with family and friends and let them know that you’re giving up.
You might have to ask smokers not to smoke in front of you, or you may have to ask the family to bear with you, as you might be a little short tempered for a while. Other assistance can be provided by your doctor or a pharmacist, who will be able to give you advice on how to stop.
Stop with others
One way of gaining strength when stopping is to do it at the same time as other people. Find at least one other person who would like to give up — a good example would be a colleague at work, since working may be the most stressful part of your day — and agree to support each other.
Alternatively, you might like to choose a friend who you would like to make a pact with to stop at the same time — or you could go to a smoking cessation group, where you’ll be surrounded by plenty of other people who will provide support for one another.
List your reasons for stopping
Write down all the reasons why you want to stop smoking. Don’t forget all the reasons such as saving money, being and looking healthier, or doing it for the sake of your family.
Keep this list somewhere handy — perhaps on your desk at work — or leave little ‘reminder’ notes around your house, so that wherever you go there’ll be a note staring you in the face to remind you why you are stopping.
Break the routine
Most smokers will have times when and places where they always have a cigarette. For some people this could be a cigarette after their first couple of hours at work, while for others it may be to accompany their first cup of coffee of the day. Some smokers like to light up after a meal. Try to avoid these situations. For example by not going outside to smoke, or by visiting somewhere where smoking is banned.
Take the ‘cold turkey’ approach
Many people attempt the ‘cold turkey’ approach, and try to stop smoking without any additional help other than their own willpower. Although it does work for some, it will certainly make the first week after you’ve stopped rather difficult, as your body will crave nicotine.
Stay off
Once you’ve stopped, stay off the cigarettes. Even just one cigarette can undo all the hard work and lead to the habit forming again, making all that hard work of giving up pointless.
Keep reminding yourself about the benefits of giving up smoking — even when you think you have kicked the habit. Set yourself a target and reward yourself for reaching it.
And if it doesn’t work out…
It’s important not to beat yourself up if you fall back into bad habits. Just treat it as part of the process of giving up. Everyone is different, and while some manage to give up smoking the first time they try, others may take several attempts, often over many years. Try to regain your original thoughts of giving up, rediscover your determination, and try again. You can do it!
Follow this 5-day countdown to your Stop Date.
5 days before your stop date
Think about your reasons for stopping. Tell your friends and family you are planning to stop. Stop buying cigarettes.
Four days to go…
Pay attention to when and why you smoke. Think of other things to hold in your hand instead of a cigarette. Think of habits or routines to change.
Three days to go
What will you do with the extra money when you stop buying cigarettes? Think of who to reach out to when you need help.
Two days before you stop
See your doctor to get some motivation and advice.
One day to go
Put away lighters and ashtrays. Throw away all cigarettes and matches. Clean your clothes to get rid of the smell of cigarette smoke.
Stop day
Keep very busy. Remind family and friends that this is your stop day. Stay away from alcohol.
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