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Quitting Smoking Cold Turkey
To quit smoking is one of the hardest things a person can face in life. However, making it through life as a smoker will one day give you trials inequitable to the process of quitting. Things like cancer, lung issues and more will be harder to live through than the process of quitting.
With that said, how does one just drop the habit? First set a date at least a month ahead of time. This is the day that you will wake up smoke free.
During this month, set little post it notes all around the house listing the reasons why you want to quit.
For the first week while waiting for the date to approach follow these steps.
1. Make notes during each day when your cravings are the most. When do you normally smoke? Right after eating, when you first wake up, during coffee. Notice these times and write them down.
2. Get all of your smoking stuff together in one place. Ashtrays, lighters, packs, anything that reminds you of smoking. NOW, you only need a lighter, one ashtray, and your cigarettes. Throw the rest away. Do it with a loved one if you can, then go out to dinner to celebrate this first important step.
3. DO NOT SMOKE INSIDE, take your smoking habit out of the house. No matter what, step out and smoke. This will help to clear your home of smoke. Keep incense, sprays, plug ins or anything else going to help mask the smell. Lysol can really help to cut down on it as well. If you are NOT able to follow this step, you are not ready. Count it as a failure and start back at setting a new date to start this. If you can make it without smoking in the home GREAT! Now you have your list, and have changed a part of your habit. Your home does not have any reminders in it of your habit. Now it is time to enter the second week of the plan.
1. The times you identified in your list, it is time to change those habits up some. Do you normally have coffee when you first wake up and a cigarette? Maybe its time to take a shower or go for a walk instead. It is time to disconnect those times you smoke the most with smoking. Change up your patterns some each day. When your quit day comes you will have a firm plan in place to help deal with those times. These will be the most dangerous times for you on that first day, week, and month. So it is important to start developing a new routine to start with your new smoke free life.
2. Make a list of supporters and their contact info and put it by the phone, and where you used to keep your ashtray. Put up more stick it notes on why you want to quit.
3. Try to start cutting back, you are smoking outside only so make yourself go as long as you can in between smokes. This week it really starts to set in, so by week three we are focused on the following.
1. Talk to those who are around you about your plan. Get their support to give you someone to talk to during the worst of it. Advise them that your mood swings will be off and you might have issues with depression, excitement, and more. Ask them to support you and continuously let you know YOU CAN DO IT!
2. Talk to your doctor. Let him know how you are doing things, he might have further suggestions or a possible medication to help. If he puts you on a medication then you might have to restart the list as some can take a month before they take affect. Most take two weeks, this is why it is in the third week. Also, if you cannot make it to the third week by following the above you are not quite ready so wasting money at the docs will just further make you feel helpless. Just remember YOU CAN DO THIS!
3. Put together emergency plans. What will you do during the worst of cravings? Video games, crochet, other things that can keep your hands busy. Going for walks, excessing, and more. Figure out things that you can do to help ease the suffering. Now, you have one week till that day, during this important week do the following.
1. Cut back even more, go as long as possible without a cigarette. Start letting yourself really feel those cravings. Remember we are only smoking outside.
2. Plan to take all of your clothing to the laundry mat (a non smoking one) OR start washing your clothes now. Wear a heavy jacket that you can toss out when you DO go out to smoke. It clings to you, when you quit you will notice just how much and wonder why you ever did it.
3. Review your emergency plans and touch base again with your support system.
4. Go shopping, you need fat free low calorie snacks. Carrot sticks, celery sticks, sunflower seeds, and things like this. You will also need a LOT of water. Keep bottles of it everywhere. The day before.
Tomorrow is the day. You have been preparing all month. Skip that last farewell cigarette, take your loved one out to the garbage and toss your lost pack, lighter, and that smoking jacket right before bed. You will not need them when you wake up. Plan for an immediate issue when you wake up and possible bad mood. The best thing is to just get up, shower,d ress and head out for a walk. THE BIG DAY!
Today, you can tell everyone you are a non smoker! You have quit. The cravings will kick your ass, just remember those emergency plans.
Here are some more tips.
1. Drink a lot of water! For once drink the amount doctors say us humans should drink. This will help to flush your system and is important.
2. Exercise some every day.
3. Feel free to take a mid day nap. It might help to refresh you to get through this.
4. Eat smaller meals six times a day rather than three large meals. Let yourself have those healthy snacks.
5. USE YOUR SUPPORT SYSTEM. If you can make it three days you are home free! Then of course, at two weeks you might have a hard time again, then a month, then the three month date. They get less but tend to come back around these times. DO NOT GIVE IN! You are a NON smoker! When you are ready, remove the post it notes. They serve as a good reminder of why you quit, but can also set off cravings. I removed mine on day three. READ READ READ, during this month of preparation. There is a lot of valuable info out there.
I wish you luck!
YOU CAN DO IT |
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This intel was contributed by ravyns
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May, 2012
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