- Pleasure: 'I enjoy smoking', 'Relaxation'
- For a boost: Mental or physical
- Habit: The being used to doing things while smoking
- Addiction: to satisfy nicotine cravings
- Peer/Social: Pressure or to feel part of the crowd
- Emotion: Feelings such as stress, anger, upset, anxiety etc
Beginnings Of Your Quit Smoking Action Plan
To get a good idea of what makes YOU smoke, think about the reasons above every time you light a cigarette for the next couple of days.It is also useful to rate how much you need each of them e.g
1. I don't really need it
2. I need it
3. I have to have one
Keep records in a notebook and tally how many cigarettes you could have gone without and how many you really needed to smoke. You will begin to see which cigarettes you are likely to miss the most.
Try to picture yourself in the same situations without a cigarette.
Develop Your Plan
If you want to quit smoking, it will mean life without cigarettes. If you can 'consistently defeat each and every urge to smoke' you will succeed.10 Tips on stopping Smoking
1. Start with some pre-preparation by ensuring that you really do want to quit smoking cigarettes and understanding why you smoke?
Are these reasons powerful enough to motivate you when you are faced with those tricky situations?
Write down your reasons for quitting. You may want to take a look at some of the benefits of quitting.
2. Set yourself a date for quitting. Try and choose a date that will be stress free but when you can find plenty to do to keep yourself busy. Try and set a date within about two weeks of reading this.
3. Ask your doctor for advice. This is especially important if you have health problems or are concerned about issues such as weight gain.
4. Consider finding yourself a quitting partner relatives, work colleagues and friends are a good place to start. Set a date to quit together and you will be able to give each other support.
5. Tell your family and friends about your intentions. Ask them for their support before you quit and explain that you may not be yourself while experiencing withdrawal. When you reach your quitting date rely on those that have been most encouraging for support.
6. Think about starting an exercise program and a sensible eating plan. Again speak to your doctor or dietician. Exercise will give you more energy and help you to relax and relieve stress.
7. You should know what triggers your desire for a cigarette, such as stress, the end of a meal, drinking in a bar, etc. Avoid these triggers while you are trying to quit or if that's not possible, decide how you will deal with the triggers.
8. Decide what you will do when you experience cravings. As we've discussed deep breathing, a short walk and keeping you self busy will help to take your mind off the cravings. Perhaps you can think of other ways. Write them down. Remember these cravings will only last for 3-5 minutes at a time.
9. If you have tried quitting before maybe you came across a stumbling block which we have discussed such as finding something to do with your hands. If so, you need to arm yourself with a solution to these foreseeable problems. Get yourself a pen, or stress relief aid to fiddle with, if occupying your hands is a problem.
10. Be positive and confident you can quit. You have spent time and energy planning how you will deal with the task ahead by following our tips for giving up smoking. Believe you can and you will do it if you persevere.
Ten of thousands of people are quitting every day around the world. You can be one of them.
