As millions of people contemplate their New Year’s Resolutions, quitting smoking and getting healthier are often among the top ten pacts for starting the year off right. But quitting smoking can be challenging, so preparing ahead of time can help you achieve your goal.
According to the National Cancer Institute, planning ahead can make breaking your nicotine addiction easier. Now that you have your quit date set – January 1, 2011 – in the days leading up to it pay close attention to when and why you smoke. This will help you become more aware of the things in your daily life that you do while smoking, such as drinking your morning coffee or driving your car.
Change your routine
Armed with this information, begin to change your smoking routines. Put your cigarettes in a different place, only smoke in certain places, such as outdoors, use your other hand when you smoke, and don’t multi-task while smoking. Just smoke, and consciously think out how you feel when you smoke.
Buy only one pack of cigarettes at a time, and switch to a brand that you don’t like. When you want a cigarette, don’t give into your urge immediately. Try to think of something to do instead of smoking. For some people, chewing a piece of gum or sipping a glass of water helps.
Making the break
The day before your quit day, put away all your ashtrays. Before you go to bed that night, get rid of all your cigarettes. When you eat breakfast the next morning, don’t sit at the same place as usual. You are trying to break old habits here, so mix it up a bit, and try to stay busy when you get the urge to smoke. Have plenty of smoking substitutes on hand, such a gum, hard candy or a toothpick. Reward yourself at the end of the day for not smoking by seeing a movie or enjoying your favorite meal.
Hang Tough
Quitting can feel like a roller coaster ride. Getting through the first and second weeks are often the toughest. Don’t worry if you’re sleepier or more short-tempered that usual. These feelings will pass. Getting exercise will help too. Take a walk, ride a bike or any other activity that will help take your mind off unpleasant feelings you are experiencing. Exercising should help your overall mood and improve your health and stamina. If you feel tense, keeping busy or thinking about ways to problem-solve are productive ways to deal with your feelings. Remind yourself that smoking won’t make the situation any better, and go do something else.
Think Positive
Positive thinking is also essential during your cessation. Consider the positive things about quitting, such as the health benefits, the example you will set for other around you, all the money you will save as an ex-smoker, how you food will smell and taste better, and your cough will go away. A positive attitude is your armor to get you through the tough times. A friend of mine put all the money she would have spent on cigarette in a jar. When she got the urge to smoke, that jar reminded her of several thousand reasons why she wanted to quit. When she was finally past her need for cigarettes, she rewarded herself; the money in her jar paid for a relaxing spa vacation.
Avoiding the bulge
Some people worry about gaining weight after they stop smoking. Eating regular meals and being conscious about not over eating can control your weight. Some people report feeling hungry during cessation, but this is often in reality a desire to smoke. Try munching carrots or celery if you need a between-meal snack to take the edge off.
Lean on a friend
Having a support system in place is also important. Let people know you have quit smoking. It’s good to talk about your experience with a close confidant. If you slip up and smoke, don’t get discouraged. Many former smokers tried several times before they finally succeed. It can happen for you too. Make a pledge to quit again. If you need more help see your doctor. He or she may prescribe cessation medication to help you get and stay smoke-free.
Lynette Summerill is an award-winning writer who lives in Scottsdale, Arizona. In addition to writing about cancer-related issues for EmpowHER, she pens Nonsmoking Nation, a blog following global tobacco news and events.