Smoking cessation Tips
This section provides some quick tips on quitting. It is designed for those who are thinking about giving up smoking, but may not want to use a more structured approach. If these strategies work for you congratulations! If they don't and you are still determined to quit smoking, we recommend you talk to your doctor and visit www.heartandstroke.ca for more smoking cessation advice.
Don't give up!
Remember that we all make mistakes. If you have a cigarette (as many people do), try not to think "Now I've smoked this cigarette, I'm a smoker again – I might as well have another one". Instead, think of it as a natural mistake – and an opportunity to learn how to avoid making the same mistake in the future. Then get back to being a non-smoker.
Coping with quit day
Plan how you are going to cope with your quit day and the days immediately following it.
Celebrate your quit day
The day you stop smoking is important and should be marked in some way. On the day you decide to stop smoking, why not:
- Get your friends around to celebrate your efforts – have a games evening or a non-smoking party!
- Don't just celebrate in your head – treat yourself. Go out for a meal or to a movie.
Once you have reached the end of your first day of being a non-smoker, celebrate! There is still some way to go, but the most important step on any journey is the first one, and you have taken it!
Cutting down
If you really don't feel you can quit immediately, we suggest you cut out 3-4 cigarettes a day.
Worried about weight?
Giving up smoking can take up a lot of your energy and concentration. So, it may be difficult to go on a diet during this period. We suggest that you focus on stopping smoking in the first days. Only try to lose weight when you have gained the confidence in your ability as a non-smoker. Here are a few tips to help you eat sensibly while you're quitting.
- Eat healthy snacks – try low calorie/low fat choices: carrot sticks, unbuttered, air popped popcorn, rice cakes, low calorie sweets. Be sure to find something that you enjoy eating, so your replacement gives you some pleasure and is not something you feel you have to eat.
- Don't skip breakfast! And eat several small meals throughout the day. This will help keep your mouth busy and prevent the hunger pangs that can lead to overeating.
- Get a citrus fix. Some experts have suggested that fruits high in vitamin C, like oranges and kiwis, may reduce withdrawal symptoms.
Do I need nicotine replacements?
Not all people benefit from nicotine replacements. Those who do usually have a high level of nicotine dependence and are likely to suffer withdrawal symptoms as they stop smoking. An easy way to find out whether you have a strong dependence on nicotine is to think about when you get up in the morning. If you have a cigarette before you do anything else – have a cup of coffee, get dressed, and so on – then you are probably nicotine dependent, and it may be helpful for you to use a nicotine replacement when you quit smoking.
Kick the habit
How often do we light up without even thinking about it? We frequently smoke out of habit, usually as part of our routine behaviour – drinking a cup of coffee, chatting with a friend, watching television in the evening. Avoid the temptation to smoke on these occasions, at least in the first few days after you have stopped smoking. If necessary, avoid these situations by going for a walk, enjoying a healthy snack like an orange or spending time with non-smoking friends.
Make smoking difficult!
Some people like to carry a packet of cigarettes around with them once they have quit smoking – as a sort of emergency pack or test of willpower. This might work for some people, but most benefit from making it difficult to smoke. So don't carry cigarettes around with you! Instead, get rid of ashtrays in the house, work, and your car and avoid walking past the stores where you normally buy your cigarettes.
Get support
The last thing you need when you are giving up smoking is for someone to offer you a cigarette or be unsympathetic when you are struggling to stay stopped. To prevent this, tell your friends and colleagues that you are going to stop and ask for their help. Knowing that they know you are quitting may also boost your willpower.
Reward yourself - have some fun!
Quitting smoking is no fun, but you can make the process more tolerable. Be sure to build some treats into your life in the days and weeks following quitting.
Withdrawal symptoms are a sign of recovery
Withdrawal symptoms can be difficult to cope with, but they are a sign that your body is recovering. Every time you experience a withdrawal symptom, you are actually experiencing the body learning to cope without nicotine and other poisons in it. So, when you experience the symptoms, remind yourself of this. It might not make them go away, but you might feel better about them.
Remember your reasons for quitting
Before you stop smoking, write down why you have decided to quit. What are the most important reasons for you? Jot them down on a piece of paper and carry it with you at all times. When you feel tempted to have a cigarette, read the list you have written to remind yourself. It may be useful to re-write the list every few days to make sure that it is fresh in your mind and relevant to you.
Don't give up!
Remember that we all make mistakes. If you have a cigarette (as many people do), try not to think "Now I've smoked this cigarette, I'm a smoker again – I might as well have another one". Instead, think of it as a natural mistake – and an opportunity to learn how to avoid making the same mistake in the future. Then get back to being a non-smoker.