- Write down all the reasons you want to quit smoking, and carry them with you and look at them throughout the day to remind yourself. Motivations differ but some good examples are to improve your health, to save money.
- Quitting is different for everyone, so find an approach that will work for you. This may be either the old turkey approach (stopping suddenly and totally) or a more gradual reduction in the number of cigarettes you smoke each day.
- Talk to your doctor about what would be best for you.
- Set a date to quit — and stick to it. Make it sooner rather than later. If you are quitting by yourself, it is recommended that you stop smoking completely on your quit date.
- Get as much support as you can from family, friends and work colleagues. Let them know you are planning to quit and ask smokers not to smoke around you or offer you cigarettes. Quitting with a friend can also be an excellent idea — you can share your feelings and encourage each other.
- Plan ahead for situations in which you are likely to be tempted to smoke, such as parties, drinking or going out for coffee. Try to avoid these situations in the early stages of your quitting programme, or try sitting in the non-smoking section at restaurants, drinking your coffee standing up or with the other hand, or keeping something in your hand when you’re talking on the phone.
- Throw out all cigarettes, ashtrays and lighters and anything else that might remind you of smoking. Wash your clothes and clean your car to remove the smell of smoke.
- If smoking was your way of taking a break or you used cigarettes as rewards for yourself, find alternatives for these activities (e.g. go for a short walk, buy a magazine or have a cup of tea instead of a cigarette).
- Keep the following 4 Ds in mind when you have a craving.
- To get the motivation to quit, remind yourself of the many health and financial benefits of quitting! For instance, did you know that 12 months after quitting, your risk of heart disease is reduced to nearly half that of a smoker’s?
- Delay: remember that the worst cravings last for only a few minutes and are more like a passing though and will become even less frequent the longer you have quit.
- Deep breathe: this should help you relax and focus your mind on something else.
- Drink water: it is a good idea to drink plenty of fluids to help flush the nicotine and other toxins out of your system.
- Do something else: you could go for a walk, to the movies or visit a supportive friend.
- Try eating an apple or cleaning your teeth when you would normally have a cigarette.
- Hold something else, such as a pen or beads, to replace the need to hold a cigarette
- Chew some gum or eat or drink a healthy snack to have something other than a cigarette in your mouth.
- Meditate – Do a guided meditation
“The Key for Me” will motivate and empower by supporting you to find the keys to set in motional goals and aspirations to help you make a better life for yourself.