CREATING A PLAN: The five steps of planning
You can create an effective plan for quitting by following these 5 steps:
Step 1: Decide-cold turkey or quitting aid?
If you've quit before, you may already know about withdrawal symptoms. Withdrawal is the body's way of getting used to being a nonsmoker. Here are the most common symptoms:
| . Cravings | . Fatigue | . Insomnia |
| . Irritability | . Irritability | . Irritability |
| . Irritability | . Cough | . Difficulty concentrating |
| . Headache | . Dizziness | . Constipation |
They're caused by the body adjusting to being nicotine-free, getting more oxygen, or cleansing itself of leftover toxins. They're actually a sign that you're making progress. If you have symptoms beyond the ones listed above, talk to your doctor.
Withdrawal symptoms can be uncomfortable, but they are not harmful. They may last for 2-4 weeks, but they usually start getting easier after just a few days. Because the symptoms are temporary, many smokers choose to quit cold turkey. That means quitting without an aid. The advantage is that you get through the quitting process quickly.
But if you're concerned about withdrawal, you may want to consider using a quitting aid. The most common ones are nicotine patches, nicotine gum, and certain medications. They're all designed to reduce withdrawal symptoms. See the next page for more details.
SEE THE HELPLINE FACT SHEETS:
Using the Nicotine Gum
Using the Nicotine Patch
Using the Nicotine Inhaler
Using Zyban
Using ChantixSEE A COMPLETE LIST OF QUIT SMOKING METHODS HERE
Step 2: Choose a Quit Day.
Find a calendar and look ahead at the next couple of weeks. Choose a date so that your first week of quitting will be relatively stress-free. Be sure to allow enough time to prepare. Mark your calendar and commit to that day.
Step 3: Predict your trigger situations.
Try to predict the trigger situations that will come up on the first day of quitting. Triggers are times when you'll have a strong urge to smoke. Write them down in the chart provided.
Then look ahead to the whole first week of quitting. A good plan focuses on the first 7 days. If you can handle a week's worth of challenges, you'll be well on your way to quitting smoking for good. If there are any other triggers besides what you wrote for the first day, add them to your list. Weekday triggers and weekend triggers can be very different, so be sure to think of both.
If you're having a hard time making your list, allow a week before you quit, so you can see when and why you smoke. Pay special attention to the strongest triggers. Those are the ones you'll want to plan for.
Step 4: Plan strategies for your trigger situations.
Now think about each trigger. What purpose does a cigarette serve in that situation? Does it fill time? Reduce stress? Help wake you up? Try to think of other things you can do that will serve the same purpose. For example, let's say the trigger is stress at work, and the cigarette helps calm you down. What could you do instead of smoking? You could take a time-out, get a drink of water, do some deep breathing. For each trigger, write two or three strategies. Then commit to using them when the situations occur. If you need ideas, see STRATEGIES FOR DEALING WITH SMOKING TRIGGERS.
SEE THE HELPLINE FACT SHEET:
Take Control of Your Cravings and Urges
Step 5: Get support.
Quitting can be easier and more rewarding when others in your life help you make it work. Some people like lots of support, while others prefer just one or two others cheering them on. What kind of support do you want? Maybe someone to make sure there are no cigarettes lying around. Or to tell you they're proud of you. Maybe a nonsmoking friend to stick close to, especially where others are smoking.
Now think of the people in your life. Who can provide the kind of support you want? Ask them if they'll help you out, and be specific about what you need. Having a good support network can make quitting a lot easier. But remember, you are your own best support. Encourage yourself with a little reward for every milestone you pass.
