Preparing Yourself for Quitting
- Since we can only move toward our most dominant thought, remind yourself of the very specific benefits of having cleaner lungs.
- List all reasons you want to quit. Every night before going to bed,
repeat one of those reasons 10 times.
- Develop strong personal reasons in addition to your health and obligations
to others. For example, think of all the time you waste taking cigarette
breaks, rushing out to buy a pack, hunting for a light, etc.
- Begin to condition yourself physically: Start a modest exercise program;
drink more fluids; get plenty of rest; and avoid fatigue.
- Set a target date for quitting–perhaps a special day such as
your birthday, your anniversary, or the Great American Smokeout. If you
smoke heavily at work, quit during your vacation so that you're already
committed to quitting when you return. Make the date sacred, and don't let
anything change it. This will make it easy for you to keep track of the
day you became a nonsmoker and to celebrate that date every year.
Knowing What to Expect
- Have realistic expectations–quitting isn't easy, but it's not
impossible either. More than 3 million Americans quit every year.
- Understand that withdrawal symptoms are temporary. They usually
last only 1-2 weeks.
- Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal
resources–willpower, family, friends, and the tips in this booklet–to get you through this critical period successfully.
- Know that most other relapses occur in the first week after quitting, when situational triggers, such as a particularly stressful event, occur unexpectedly. These are the times when people reach for cigarettes automatically,
because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break.
- Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit on your first try. But if
you're not, don't give up. Try again.
- Involving Someone Else
- Bet a friend you can quit on your target date. Put your cigarette
money aside for every day, and forfeit it if you smoke. (But if you do
smoke, don't give up. Simply strengthen your resolve and try again.)
- Ask your friend or spouse to quit with you.
- Tell your family and friends that you're quitting and when. They can
be an important source of support both before and after you quit.
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