Make a quit plan

Having a plan makes it easier to quit. This section will help you think about the best way for you to quit.  It will help you make a plan that's right for you.

You can download and print out a quit plan form to use as you go through this section.  When you're done, you'll have a plan to guide you through quitting.

1. Pick a date to stop smoking: your quit date.
This is the day you will quit smoking completely. A date two to four weeks away from today will work well.

2. Use your past experience.
Some people quit on their first try, while it takes other people many tries to quit smoking for good. Take a few minutes to think about what happened in the past when you tried to quit

• What helped you quit?
• What made you start smoking again?
• What could you do this time to make sure you do not start smoking again?

Write these answers down and post them somewhere you'll see them-your fridge, your computer, or your bathroom mirror.

The next step is to think about the things that make you want to smoke--your triggers.

Know your triggers

Triggers are certain times, places, people, or feelings that make you want to smoke. You can plan to deal with your triggers if you know what they are.

You can download and print out a smoking record to help you keep track of when you smoke, what's going on when you smoke, and how strong your cravings are.

3. Watch for these common triggers and think about how to deal with them:

• The first cigarette in the morning: Try a new morning routine. Hop in the shower first thing, brush your teeth, or have breakfast in a new place. Doing something different will help you get out of the routine of that first cigarette.
• The time after a meal: Have a mint or a cup of tea. Get up from the table. If you are with friends, get them to take a walk with you.
• Driving: Take cigarettes out of your car. Clean it out to get rid of the smell of cigarettes. Keep healthy snacks, cinnamon candy, or sugar-free gum in the car with you.
• Drinking alcohol: Alcohol can make you relax and give in to the idea of having a smoke. Try not to drink alcohol for the first few weeks you are quitting. If you decide to drink, try having a soda or juice at least half the time. And if you go to a bar, go with friends who know you are trying to quit and will help you stick to it!
• Using other drugs: Other drugs have the same effect as alcohol.
• Boredom or killing time: Think about the times when you are bored and smoke. What can you do to beat the boredom? If you are inside, go outside. Run an errand. Clean a room. Call a friend. Carry something with you for times when you will be waiting—an mp3 player, a book, some Sudoku or crossword puzzles.
• Coffee breaks: Avoid areas where people are smoking. Try to use a different exit if you go outside. Take a cellphone out with you and call a friend. Take some water or gum with you on your break. Ask a nonsmoker to take a break with you.
• Stress: Feelings of stress are a major trigger for most people. Tips on dealing with stress are in the "be ready for challenges" section.

Cravings and other withdrawal symptoms

Smoking is an addiction—your body depends on nicotine, a drug in cigarettes.

When you stop smoking, your body reacts to the fact that the nicotine is gone. This is called withdrawal, and it can make you feel sick or nervous. These feelings are strongest for the first 3 or 4 weeks after you quit.

4. Plan for cravings and other withdrawal symptoms.
Even if you have had withdrawal symptoms when you have tried to quit before, this time may be different. A lot depends on how you prepare your mind and take care of your body.

You can take medicine to help you with these symptoms. Get the medicine before your quit date and learn how to use it the right way.

Cravings are a common withdrawal symptom. A craving is the feeling that you need a cigarette. Most cravings last for just a few minutes. Ride a craving like a wave, and you will get through to the other side. Each time you make it through a craving, you will feel stronger. Practice the Four Ds.

Coughing will last only a few days. Your body is clearing out mucous left over from smoking. Use cough drops, hard candies, and drink water and juice to help.

Headaches or feeling lightheaded can occur for a week or so because you are getting more oxygen in your body.

Tiredness, trouble sleeping, and lack of focus can last for 2 to 4 weeks as your body adjusts to not smoking. Try exercise, hot showers, less caffeine, and taking time to relax.

Feeling irritable and emotional can be caused by your body's craving for nicotine. Talk to a friend or call 1-800-QUIT-NOW (1-800-784-8669) to talk with a counselor. Cut down on caffeine.

Stomach pain, gas, and constipation are rare, but can happen. Your digestion slows down a bit while your body adjusts to the lack of nicotine. Drink water and make sure to exercise. Eat fruit, vegetables, and whole grains. This should go away in 1 or 2 weeks.

How will you deal with withdrawal symptoms?

Be ready for challenges.

Think now about what might make you want to smoke when you quit. This will make you better able to resist. Stress, negative thoughts, and being around other smokers may be challenges.

Stress
For many people, smoking is a way to handle stress. When you quit smoking, you need to find new ways to deal with stress. Here are some ways to keep your stress level down. Start using them now, so that you are less stressed out when you quit.

• Talk to someone about what is bothering you.
• Plan your day. Give yourself extra time so that you don't feel like you are always running behind.
• Be active! Take a walk, run an errand, stretch, visit a friend, work out at the gym, play ball with the kids. Work off stress by doing something you enjoy.
• Do something different that gets you away from what makes you feel stressed. It may give you a new outlook.
• Relax. Sitting still and taking long, deep breaths for a minute or two can help. Try a yoga class or get a yoga, relaxation, or meditation tape from the library or bookstore.
• Stress management courses can give you tools to deal with stress. Your community health center or health plan may offer classes.
• Get enough sleep. The average adult needs 7 to 8 hours of sleep each night.

Negative thoughts
It's normal to feel discouraged, but don't give in to your doubts! You can quit smoking. Try talking back to your negative thoughts. Here are some examples:

Negative thought: If I had a cigarette, I would feel better.
How to talk back: This feeling will pass.  I am getting healthier every day.

Negative thought: Everyone else is smoking.
How to talk back: I don't smoke!  And more than 85% of adults in Massachusetts don't smoke, either.

Negative thought: I am still young.  I could smoke for a while.
How to talk back: My family needs me, and I will be healthier and able to do more when I quit.

Negative thought: Why am I putting myself through this?
How to talk back: I can handle this, and soon these feelings will be replaced with better ones.

Write down your own discouraging thoughts and practice making a positive response. If you get stuck, ask a friend to help. You can talk back to your doubts!


Being around other smokers
When people who smoke are part of your everyday life, you have an added challenge. Think now about how you will manage being with them, so that they won't feel defensive and you won't be tempted to smoke.

• Ask smokers not to offer you cigarettes or leave packs lying around.
• Ask them not to tease you or say that you will fail.
• Don't hang around while they are having a cigarette.
• Ask smokers you live with to quit with you or to smoke outside your home.
• Remind yourself of your main reason for quitting.

While not every smoker will want to help you, some of them just might surprise you!

What challenges do you think you will face?  How will you handle them?