Get Ready to Quit Smoking
Before you quit, do a little prep work to make sure you're ready to stop smoking for good.
You're about to make a big change, one that requires some planning. So don't try to stop smoking yet. Instead, give yourself a month (31 days, to be exact) to get yourself good and ready to kick the habit.
Take Your First Steps to Stop-Smoking Success
Start with these steps -- they'll put you on the path to a smoke-free future.
1. Promise yourself. Make a personal commitment, and take the Breathe Free Pledge to stop smoking.
2. Set a quit date. If you're starting today, count ahead 31 days, and make day 32 your quit date. Put it on the calendar. Put it on all of your calendars.
3. Think of three reasons you want to quit smoking. Write them on a card that you can carry with you as a reminder.
4. Start walking. Why? Walking 30 minutes a day, every day, can help you quit. How? It'll prove you have the discipline to stick with a plan; it'll help keep weight off when you do stop smoking; and it'll help curb cravings.
5. See if you're covered. More and more insurance plans are offering some level of coverage for quit-smoking efforts. Find out what questions to ask your insurance company.
6. Schedule a checkup. Quitting smoking is physically and mentally stressful, so make 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. Also talk to your doctor about the following prescriptions that may help you stop smoking:
- Bupropion (Zyban or Wellbutrin) in 100 milligram tablets: Bupropion is an anticraving drug (it's also an antidepressant at higher doses) that can help you make the transition from smoker to quitter. It can interact with other medications, so make sure your doctor is aware of any drugs you are taking, particularly for high blood pressure or seizure disorders.
- Nicotine patches: Talk with your doctor to figure out what strength would be best for you. For a one-pack-a-day habit, it's usually 22 milligrams.
Loosen the Grip
Over the next 31 days -- your get-ready month -- use these tactics to start disrupting your smoking habit. With a little more breathing room, you'll be in a better position to give up for good -- when the time comes.
- Be selective. Cut out smoking in two or three situations that usually prompt you to light up.
- Scale back. Reduce the number of cigarettes you smoke a day to one pack or less.
- Go cheap. Switch to a cheaper brand of cigarettes -- one you don't like as much as your regular brand.
- Need a light. Get rid of your lighters and matches.
- Misplace your smokes. Carry your cigarettes in a different place than you usually do.
- Role play. Spend a little time each day imagining yourself not smoking in stressful situations.
Ready, Set . . .
Get ready for your quit day with these final preparations to help your body fight future cravings.
On day 30: Start taking bupropion. Take one tablet in the morning. And make sure to go for a walk.
On day 31: Take one bupropion tablet in the morning. And keep walking.
Now you're ready to quit smoking.
Don't Go It Alone
Find a quitting buddy. Everyone needs to be encouraged by someone. And your buddy is that someone. But you shouldn't be the only one relying on other people; try to find a support partner who needs you as much as you need him or her.Give others your word. Print "I Promise to Quit" certificates, and give them to your family and friends.
