Have you finally decided to quit smoking for good? Congratulations!
Willpower alone can make it difficult to stick to your desire to end the smoking habit, but with much preparation and knowledge, dropping the fatal practice is one of the most empowering things that you can do for your health and your life.
Thanks to agencies like Smokefree.gov, there are now practical resources online that smokers can access to help them in their decision to quit. Smokefree.gov (http://smokefree.gov) provides free, accurate, evidence-based information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking.
Smokefree.gov lists the five essential steps that one needs to take on his or her quit day.
Step One
Tell your friends and family that today is your quit day. Ask them for support during these first few days and weeks. They can help you get through the rough spots, but make sure to tell them how they can support you. Be specific; they aren't mind readers.
Step Two
Get the support you need-either by developing your own quit plan or finding a quit program that works for you. A quit plan combines strategies that help you stay focused, confident, and motivated to quit. You might decide to use a quit program like SmokefreeTXT, or a quitline like 1-800-QUIT-NOW (1-800-784-8669), to get started. If you're not sure exactly which quit methods are right for you, visit the Quit Smoking Methods Explorer to learn more. If nicotine replacement therapy (NRT) is part of your plan, make sure to start using it first thing in the morning. Remember, there's no right way to quit-be honest about what you need. Just don't celebrate with a cigarette.
Step Three
Stay busy. It might seem simple, but staying busy is one of the best ways to stay smokefree on your quit day.
Step Four
Avoid smoking triggers. Triggers are the people, places, things, and situations that trigger your urge to smoke. On your quit day, it's best to avoid them all together. Here are a few tips to help you outsmart some common smoking triggers:
- Throw away your cigarettes, lighters, and ash trays if you haven't already
- Avoid caffeine, which can make you feel jittery; try drinking water instead
- Hang out with non-smokers; most people don't smoke, so you should have options
- Go to a place where smoking isn't allowed; unless you want to break the law, you won't light up
- Get plenty of rest and eat healthy; lack of sleep and too much sugar can trigger you to smoke
Step Five
Stay positive, but vigilant. Quitting smoking happens one minute, one hour, and one day at a time. Don't think of quitting as "forever". Pay attention to right now, and the days will add up! Quitting smoking is difficult, but it doesn't hurt to say positive; don't beat yourself up. Day one isn't going to be perfect, but all that matters is you don't smoke-not even one puff. Reward yourself for being smokefree for 24 hours. You deserve it!
