Free Quit Smoking Action Plan
Planning to Quit Smoking
Having followed the tips so far (see how to quit smoking) you are ready to put together your stop smoking action plan. You should now have five statements, numbered 1 to 5, which form the backbone of the personal action plan you will follow to quit. You did make notes, didn't you? If not see the summaries and links below.
If you did - WELL DONE! The following tips will ensure you are completely ready.
1. Set yourself a date for quitting. Try and choose a date that will be stress free but when you can find plenty to do to keep yourself busy. Within two weeks of reading this would be ideal.
2. Ask your doctor for advice. This is especially important if you have health problems or are concerned about issues such as weight gain.
3. Consider finding yourself a quitting partner (for example a relative, work colleague or friend). Set a date to quit together and you will be able to give each other support.
4. Tell your family and friends about your intentions. Ask them for their support before you quit and explain that you may not be yourself while experiencing withdrawal. When you reach your quitting date rely on those that have been most encouraging for support.
5. Think about starting an exercise program and a sensible eating plan. Again speak to your doctor or dietician. Exercise will give you more energy and help you to relax and relieve stress.
6. You should know what triggers your desire for a cigarette, such as stress, the end of a meal, drinking in a bar, etc. Avoid these triggers while you are trying to quit or if that's not possible, decide how you will deal with the triggers.
7. Decide what you will do when you experience cravings. As we've discussed deep breathing, a short walk and keeping you self busy will help to take your mind off the cravings. Perhaps you can think of other ways. Write them down. Remember these cravings will only last for 3-5 minutes at a time.
8. If you have tried quitting before maybe you came across a stumbling block which we have discussed such as finding something to do with your hands. If so, you need to arm yourself with a solution to these foreseeable problems. Get yourself a pen, or stress relief aid to fiddle with, if occupying your hands is a problem.
9. Be positive and confident you can quit. You have spent time and energy planning how you will deal with the task ahead. You can and will do it if you persevere. Ten of thousands of people are quitting every day around the world. You can be one of them.
Tips For Preparation
Quit smoking? Do you want to?
If you want long term success i.e to stop and staying stopped, there is
only one one price to pay: You have to want to do it!
Really want to! Stop, stay stopped - QUIT - completely.
Pre-Preparation
Identifying the reasons you smoke helps you to form a plan for combating
these issues while quitting.
Nicotine Cravings
The first few days after you quit can be the hardest. The most problematic
symptom tends to be cravings. Few smokers quit without getting
cravings. If you want to succeed you must learn to get through them. The following tips
should help...
Stress
Most smokers find that they tend to smoke when faced with stressful
situations. To successfully quit smoking and stay stopped you must find new
ways to deal with it.
Weight Gain
To stop smoking is challenge enough but some smokers dread the possibility
of gaining weight. If you fall into the latter camp let's try and get the situation into
perspective and allay some fears.
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