Preparing to Stop Smoking
Quitting smoking is one of the hardest things that you'll do, so give yourself every chance by preparing fully and carefully. By anticipating the cravings that you'll face, the temptations that will test you, and the habits you'll have to break, you can make quitting a much easier process.
We can break this preparation down into a three stage process - rather like a long hike, take small one step at a time and you will progress faster than you think.
A .. Decide on a start date, tell your friends & family
B .. Plan for withdrawal
C .. Get help to quit
Decide
on a start date, tell your friends & family
First step is to pick a date and commit to it. Make it soon, within the next ten days or so. There's no reason to delay any further. If you choose a date that is special to you, like an anniversary or your son's birthday, it will be easier to stick to the plan.
If you work Monday to Friday, make your quit day the Friday. That way you can make it through the weekend without any cigarette break temptations. Fill the weekend with activities, friends and family, so that you don't even have time to miss smoking.
Next, tell everyone you know. Add the weight of their expectations to that of your own, and feel that you would be letting them down too if you fail. Let them know exactly how to help and use their support and their understanding to encourage you.
Tell your friends at work and any colleagues that you go with on cigarette breaks. Let them know not to invite you, and to watch in case you try to sneak out by yourself!
Lastly, find a friend to quit with, preferably someone with a strong will who you don't think will give up. they will probably be delighted to ask, and you can support each other during the process.
Plan
for withdrawal
The majority of would-be quitters are back smoking within three months. You need to give yourself every chance to get though this difficult initial period. This means planning well ahead to avoid the worst temptations.
If you have any friends who are chain smokers, this is the time to avoid them for a while. Once you have more control over your urges you can always see them again. Also steer clear of tempting environments like bars and pubs. Take up a new hobby that can fill your time, or join classes or a gym to get out of that after-wor drink.
To make it easy to quit, you must make it as hard as possible to continue smoking. That means removing all the cigarettes and lighters from your car, house and workplace. Take out the change from your car that you use to buy cigarettes, remove the lighter attachment from the dashboard, and take out the ashtrays.
Put up no smoking signs in your house and put all the ashtrays in the attic. If you smoke out a particular window, lock it and ask someone to hide the key. If you go outside to a particular spot, buy some plants and fill the face. Anything to break the habits of smoking and prevent your familiar routine from derailing you.
Lastly, clean your house and car. Not even smokers want to ruin a freshly smelling environment, so clean the drapes, buy flowers and wash your clothes. Take this philosophy further and apply it to yourself! Go to the dentist to get your teeth cleaned, and scrub off any discoloration on your fingers.
Get
help to quit
Once you've set the start date and figured out how you will rearrange your life to avoid temptation, its time to get some help. Go to your doctor and ask him about medications that can help you quit. The most effective ones are listed on this site. Be sure to consult a medical professional to make sure that it won't interact with any existing prescriptions.
Remember that switching to lower-tar cigarettes or chewing tobacco will not help. Neither idea will reduce your nicotine intake, and both may even expose you to more health risks.