P = Prepare
Congratulations! You're psyched to rid your life of cigarettes and to tell the world about it. Being motivated is half the battle, maybe even the most important step. But to really prepare for what's ahead, you need a little time before you quit -- 14 to 30 days is usually optimal -- to prime your mind and body for success. You need to understand what smoking does for you as well as to you, and you need to learn how to cope with withdrawal and cravings.
You also need about a month to do the following prep work for quitting:
- See your healthcare provider for a checkup, and get a prescription for an anticraving drug. (Depending on the drug and the program you follow, you'll start taking it 2 days to 2 weeks before your quit day.) Quitting smoking is physically and mentally stressful, and you want to be sure you have no conditions that might interfere with the tools, techniques, and medications suggested in the YOU Can Quit Smoking plan or by the Cleveland Clinic's tobacco treatment center.
- Get your walking program under way.
- Decide which form of nicotine replacement therapy, (gum, lozenges, patches) is likely to be best for you, and stock up on it.
- Begin taking bupropion or another anticraving drug to ease your withdrawal.
- Line up your support team, and find a stop-smoking buddy -- someone you can check in with every day, by phone or online.
- Recognize what situations, people, or emotions cause you stress -- it's a major smoking trigger -- and begin practicing relaxation techniques.
- Start making breathing breaks a part of your day.
- Recruit help from your friends and family.
- Become familiar with what to expect when you quit, and make a plan for handling withdrawal symptoms.
The Preparing to Quit checklist from the tobacco treatment center at the Cleveland Clinic is a great way to get started. It will help you commit to a quit day and help you understand what will happen during the process. And if your motivation starts to falter, check out What Are You Smoking? and What Happens to Your Body the Moment You Stop Smoking. They'll give you a healthy jolt.
Now you're ready for your quit day!
