Tips for a Successful Quit-Smoking Day
You've done your homework, made your plan, and tossed out all your cigarettes. Now
the big day is here. It's day one of your plan to quit smoking. You've probably heard
that nicotine withdrawal is unpleasant. And that most people need to quit several
times before they reach their goal. But if you can make it through this first day
and this first week, when nicotine withdrawal symptoms are at their worst, you'll
be on your way to success.
One of the most important things you can do right now is remind the people around
you that today is the day you're quitting cigarettes and ask for their help. This
might mean asking some people not to smoke around you. Then you won't be as tempted
to give in to a craving.
How you might feel today
You may have a range of nicotine withdrawal symptoms today or during this first week.
It's not uncommon to have four or more of these reactions:
You can reduce these symptoms by using nicotine replacement products. These products
can help ease some of the symptoms so that you can focus on the emotional aspects
of quitting. They can also increase your likelihood of successfully quitting. Some
of these products are over-the-counter (gum, patches, lozenges, and pouches). Others
need a prescription (inhalers, nasal sprays). If you use an over-the-counter product,
be sure you're using the correct strength based on your smoking history. If your healthcare
provider has prescribed nicotine replacement products, use them as directed to help
ease symptoms. Bupropion and varenicline are prescription quit-smoking pills that
may also be helpful. If your provider suggested these, make sure you understand exactly
how and when to take them.
Getting through tough moments
Here are no-cost or low-cost strategies for meeting today's challenges:
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Plan a new morning ritual. If smoking was a big part of how you started every day, create new positive habits.
This may include making a healthy breakfast from scratch. Ideally, the activity should
last an hour or more. It should keep you busy and distracted.
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Plan activities. Schedule activities that you enjoy, but that you don't connect to smoking. This helps
you to stay busy and not feel bored or frustrated. It's OK to bribe yourself a little
bit, too. Reward yourself after you get through the afternoon without a cigarette
by going to the movies or getting a manicure.
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Lean on others for support. Ask friends and family to help motivate you. Reach out to support groups available
both in person and online. Don't be afraid to contact them. You want to create a network
of cheerleaders who will keep you on track.
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Drive differently. Maybe you used to smoke in your car on your way to work or to the supermarket. You
may need to change your route, listen to new music, or find another way to drive without
smoking. You might even want to join a carpool or take a train to shake up your daily
commute.
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Get physical. Taking a walk or jog or doing any kind of physical activity that you really like
is helpful. It can reduce feelings of anxiety, anger, frustration, and stress that
are often part of nicotine withdrawal.
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Fidget. You may have liked the feeling of a cigarette in your hand. If so, find a small object
that you can play with instead. This might be a paperclip, pencil, or even a squishy
stress ball.
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Keep your mouth busy. Try chewing sugar-free gum, sucking on hard candy, or snacking on fruits and veggies
whenever you get a craving. Have all these choices handy at all times.
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Take a deep breath. Do deep breathing exercises as often as you need them to ease stress. Every time
you exhale, remind yourself that the urge to smoke will pass.
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Seek out smoke-free distractions. Take advantage of public smoking bans by enjoying smoke-free places in your community.
Enjoy the fresh air filling your lungs.
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Create a plan to manage triggers. You probably have favorite times and places to smoke. Or certain stressful (but predictable)
events that make you want to light up. Plan your day so that you stay away from as
many of your trigger situations as possible. Have a substitute activity you can do
when a trigger is unavoidable. This could be drinking a glass of water instead of
smoking during scheduled coffee breaks.
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Cut back on alcohol. Alcohol weakens your resolve to follow a number of healthy lifestyle choices. And
it also often acts as a trigger for smoking. Stay away from any specific drinks you
used to enjoy with a cigarette.
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Distract yourself. If you have extra time on your hands, keep those hands busy. Find an interesting
book or magazine to read, or a puzzle to solve.
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Know key contacts. If you have a weak moment, get encouragement so that you don't reach for a cigarette.
Call a friend or loved one, or use these resources: