Planning to Quit Smoking

This step for planning to quit smoking encourages you to identify and understand the reasons why you smoke so that you can develop an effective and personal quit smoking action plan.

Don't underestimate the value of this important step.The process will help you develop practical solutions for combating many of the issues you will face while quitting. Coping with stress and withdrawal symptoms for example.

Planning to quit smoking will help you develop practical solutions for combating many of the issues you will face while quitting such as coping with stress and withdrawal symptoms for example.

Why Do YOU Smoke?

The most common reasons smokers give for smoking are:

  • Pleasure: 'I enjoy smoking', 'Relaxation'
  • For a boost: Mental or physical
  • Habit: The being used to doing things while smoking
  • Addiction: to satisfy nicotine cravings
  • Peer/Social: Pressure or to feel part of the crowd
  • Emotion: Feelings such as stress, anger, upset, anxiety etc.

Beginnings of an Action Plan

To get a good idea of what makes YOU smoke, think about the reasons above every time you light a cigarette for the next couple of days.

It is also useful to rate how much you need each of them e.g

  1. I don't really need it
  2. I need it
  3. I have to have one

Keep a record in a notebook or your smart phone and maintain a running tally of how many cigarettes you could have gone without and how many you really needed to smoke.

You will quickly begin to see which cigarettes you are likely to miss the most.

After a few days, try to picture yourself in the same situations without a cigarette.

With just a little perseverance the cigarettes you rated with a "1" should be quite easy to eliminate.

Most likely, the cigarettes rated "2" and "3" will also be the ones that will tempt you back to smoking once you have stopped.

Make a note of what specifically makes you want to smoke. Maybe something like:

"The cigarettes I really have to smoke are through habit, first thing in the morning and after meals".

Write it down in the format you started in tip 1 (see how to quit smoking cigarettes) and number it 2.

Develop Your Plan

The notes you have been making so far, are preparatory steps that help you with planning to quit smoking and will they form the backbone of your highly personalised action plan.

Notes...? You have been making them - right? If not visit: How to Quit Smoking Cigarettes.

Next, to take your planning to quit smoking a step further, we identify some of the most common obstacles that smokers face after quitting smoking and we encourage you to find solutions for combating them that suit you.

Related: