424709212_4f081d3012_mHow should I quit smoking?

Decide on a quit date. Make it absolute. If you decide to quit on a Saturday you can have your last cigarette on Friday night up until midnight, then that’ s it. When you wake up Saturday morning you will not have a cigarette. 

How should I prepare for quit day?  Reduce your tar and nicotine two weeks in advance. Either taper off by smoking less or get a brand with the lowest tar and nicotine. This means you will say goodbye to your favorite brand two weeks before your quit date. 

Should I use a group program and go to meetings ?

Yes, these facilitated programs can be good but do not expect that experience to graduate you as a non smoker. You are 100% in charge of that. You will be the reason you quit. The meetings, the coach and support systems can be a great help and you should use them all, but it is still up to you to make it. Never come away from a program and say,” it didn’ t work.”  You must work it. 

Should I use nicotine gum, a patch and other help aids? 

The goal is to get off them as well. Keep the goal in mind. The sooner you are able to get off all that, the better. If you feel you must use those things in the short term, do. 

What if I cave in and smoke?

Get right back in the process and pick up exactly where you left off. You should not scrap the whole goal just because of a little mess up. Watch any sports game. They get to the goal only after struggle. Think how utterly ridiculous it would be if they gave up and walked away after the first foul or turnover. Stay with it. 

Can I do it alone? 

Yes! You can quit smoking alone. Studies show that a support group helps. Even one support person can help. That’ s one of the reasons for this web site. Come here every day and you will find support in articles, blogs, and a solid foundation of commitment to your cause. I absolutely, 100%, know you can quit.
Quitsmart — Everything You Need to Break Free from Cigarettes

 

How long will it take for me to know I am done with smoking? 

Good question. It has been over 20 years for me but I never assume it’ s all a done deal. I stay alert and am grateful every day, to be smoke free. Don’t get boastful and preachy to others about your accomplishments. Just be thankful for another hour or half day or week of being smoke free. That’ s the best way to measure it.

What about weight gain? About a third do, a third don’ t and a third actually lose weight. Your body will go through a lot of changes as you become healthier. Watch the signs and take note. Weight gain has to do with many factors. You can be easy on yourself in that area for a few weeks. Above all, don’t ever use smoking as a diet pill. There are much better ways to maintain a balanced weight. 

I can’t drink without a cigarette. If I’ m on the phone or having coffee, I have to have a cigarette.

Those are triggers and you must manage them. Be aware. Again, give yourself a break for a few weeks until you get your triggers under control. Drink less, use substitutes while on the phone and have coffee using the other hand, or don’ t have coffee. Breathe through these experiences and come to awareness. Make your choices. You are the chooser.

What if I feel sleepy?

You might. Breathe, take a walk. What would you do if you felt sleepy on a long drive? You can think of something besides smoking. Don’ t listen to your own whining. Sometimes it’s best to go to bed. Plan your days to anticipate the many ups and downs that have become triggers. Get very serious about this commitment and don’ t let your own whining undermine your efforts. It is a good idea to eat good vegetables and stay away from rich sugary food, especially now. 
Quitsmart — Everything You Need to Break Free from Cigarettes

 

 

Can’t I have one? What would it hurt? 

If you have one, the next one will be two, and the next one will be three and so on. One can become 20. Stop that by not having one. You actually had that one right before quit day. It is best not to have one. These games the mind plays are all designed to get back to your smoking homeostasis. Come to the realization that your pattern of feeling normal is the problem! You must break that and it will require feeling somewhat out of sorts. This is a very good thing. It will become the new normal and you will settle in to a comfortable familiar feeling of being yourself again.

Do the cravings for nicotine and smoking ever stop?

Yes. They diminish quite a bit in the first three days. Two weeks in, they are not strong. But the social triggers are still there so the physical cravings can morph into social taps on the shoulder from out of nowhere. Use your coping methods to stay in balance. You can do it. Stay alert and aware for months, then years. It becomes a part of daily life to steer clear of smoking.

How Can I take out my Frustrations? 

Exercise. This is a great time to work up a sweat and get rid of some of the toxins in your body quicker. The more you sweat, the better. It will relieve stress. A quick game of basketball or a brisk walk, run or swim.Quitsmart — Everything You Need to Break Free from Cigarettes