LM: Tips to quit smoking: April 29, 2008 | Anti Tobacco

Tips to quit smoking

First and foremost, set a quit date and quit completely on that day. To prepare for that day:

• Identify the times you are most likely to smoke. For example, do you tend to smoke when feeling stressed? When you are out at night with friends? While you are drinking coffee? When you are bored? While you are driving?

• Keep a diary to help you determine such risky times. Record each time you have a cigarette, including time of day and what you are doing

• Make a plan about what you will do instead of smoking during those times when you are most likely to. For example, drink tea instead of coffee—tea may not trigger the desire for a cigarette. Or, take a walk when feeling stressed. Remove ashtrays and cigarettes from the car. Place pretzels or hard candies instead. Pretend—smoke with a straw

• Let all your friends, family and co-workers know of your plan to stop smoking and your quit date. Just being aware that they know can be a helpful reminder and motivator

• Prior to your quit date, start reducing your cigarette use, including decreasing the number and strength of the cigarettes. However, DO NOT do this simply to make your diary “look good”. Get rid of all your cigarettes just prior to the quit date and clean out anything that smells like smoke, such as clothes and furniture

Other tips that can help you quit and stay quit include:

• Enroll in a smoking cessation programme (hospitals, health departments, community centres and worksites frequently offer programmes)

• Ask your health care provider for advice, including whether prescription medications are safe and appropriate for you

• Find out about nicotine patches, gum and sprays

• Try hypnosis—it works for some people

• Avoid smoke-filled settings and situations in which you are most likely to smoke

• Exercise to relieve urge to smoke