Seldom is someone successful the first time they try to quit. It can be difficult and challenging. Here are some tips from www.smokefree.gov and the NKY BUILD Partnership that may be helpful:
1. Create a Quit Plan
A quit plan gives you ways to stay focused, confident, and motivated to quit. You can build your own quit plan or find a quit program that works for you. Check out other online resources or the KY Quit Line, 1-800-784-8669 to get started. No single approach to quitting works for everyone, so create a plan that is realistic for you.
2. Keep Busy
Idle time and boredom can make quitting tough. Keeping busy will help take your mind off smoking and distract you from cravings. Think about trying some of these activities:
- Get out of the house for a walk.
- Chew gum or hard candy.
- Keep your hands busy with a pen, a tennis ball or toothpick.
- Drink lots of water.
- Relax with deep breathing.
- Go to a movie.
- Spend time with non-smoking friends and family.
- Go to dinner at your favorite smoke free restaurant.
3. Know, and Avoid Smoking Triggers
No doubt you’ll face smoking triggers every day, and some are difficult to avoid, but try to steer clear of situations that set off your urge to smoke. Here are some tips to help you get away from some common smoking triggers:
- Throw away your cigarettes, lighters, and ash trays if you haven’t already.
- Avoid caffeine, which can make you feel jittery. Try drinking water instead.
- Spend time with non-smokers.
- Go to places where smoking isn’t allowed.
- Get plenty of rest and eat healthy. Being tired can trigger you to smoke.
- Change your routine to avoid the things you might associate with smoking.
4. Stay Positive
Quitting smoking is difficult. It happens one minute…one hour…one day at a time. Try not to think of quitting as forever. Pay attention to today and the time will add up. It helps to stay positive. Your quit day might not be perfect, but all that matters is that you don’t smoke—not even one puff. Reward yourself for being smoke free for 24 hours. You deserve it. And if you’re not feeling ready to quit today, set a quit date that makes sense for you. It’s OK if you need a few more days to prepare to quit smoking.
5. Ask for Help
You don’t need to rely on willpower alone to be smoke free. Tell your family and friends that you’re on the path to quitting smoking and ask them for their help and support in the days and weeks ahead. This positive support network can help you get through the rough spots. Let them know exactly how they can support you. Don’t assume they’ll know.
Also you can contact your doctor, local pharmacists or the Northern Kentucky Health Department – www.nkyhealth.org for help in quitting.
NOTE: Much of this content comes from the www.smokefree.gov website which is maintained by The National Cancer Institute’s (“NCI”) Tobacco Control Research Branch.