Get Ready to Quit Smoking

Smokers often say, "Don't tell me why I should quit, tell me how." Here are some key elements in helping yourself quit smoking successfully.

Making the Decision to Quit

o The decision to quit smoking is one that only you can make. Others may want you to quit, but the real commitment must come from you.
o Researchers have looked into how and why people stop smoking. These are some ideas, or models, of how this happens. The Health Belief Model says that you will be more likely to stop smoking if you:

• Believe that you could get a smoking-related disease and this worries you
• Believe that you can make an honest attempt at quitting smoking
• Believe that the benefits of quitting outweigh the benefits of continuing to smoke

Setting a Quit Date

Once you've made a decision to quit, you're ready to pick a quit date. This is a very important step. Pick a specific day within the next month as your Quit Day. Give yourself enough time to prepare and come up with a plan, and put the plan into motion. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

Taking Action

There is no one right way to quit. Most smokers prefer to quit "cold turkey," that is abruptly and totally. They smoke until their Quit Day and then stop all at once. Another idea that may help is to smoke fewer cigarettes for a week or two before their Quit Day, then go cold turkey.

It helps to cut back on caffeine and other stimulants (sugar, tea, colas, energy drinks, alcohol, etc.).

Quitting smoking takes a strong commitment and positive action. Here are some steps to help you prepare for your Quit Day:

o Pick the date and mark it on your calendar.
o Tell friends and family of your quit day.
o Stock up on sugarless gum, carrot sticks, etc.
o Decide on a plan. Will you attend a smoking cessation class/hypnosis session? If so, sign up now.
o Practice saying, "No thank you, I don't smoke."
o Set up a support system. This could be a group class, Nicotine Anonymous, or a friend who has successfully quit and is willing to help you.

On your Quit Day, follow these suggestions:

o Do not smoke, Get rid of all cigarettes, lighters, ashtrays, and any other items related to smoking
o Keep active – try walking, exercising, or doing other activities or hobbies
o Drink lots of water
o Attend a stop smoking class, hypnosis session, or follow a self-help plan
o Avoid high-risk situations where the urge to smoke is strong.
o Avoid all alcoholic beverages

Most important – Don’t give up. You can quit, keep trying until you succeed. You’re worth it!!!