There are some changes that you can make in your actions
and attitudes leading up to your stop day that may help you, as you get closer. Making these changes
will help take tobacco away from the usual comfortable role it plays in your daily life. This
will allow you to change some of these habits prior to your quit day. Here are a few ideas of
changes you can make.
- Switch to a brand of cigarettes or chew that you don’t like.
- Delay each use by substituting behaviors. Perhaps practice with your coping
actions like taking a walk or drinking a glass of water.
- Keep your cigarettes or chew in one place and always go to this place to smoke.
This allows you to become aware of your actions and also separates smoking or chewing from other
activities.
- Smoke or chew a smaller amount each time you use. Don’t finish your
cigarette or use a smaller amount of spit tobacco.
- Don’t carry cigarettes or chew with you (go to your “place”
only).
- Begin to eliminate places in which you use tobacco, for example your car or
your room.
Picking your Stop Day
It might be a good idea to choose a stop day during a relatively low-stress time
within a few weeks from the time you make the decision to quit. Choosing a day in the middle of
finals week might not be a good idea. Perhaps picking a date that is of some significance to you
might also make the day more memorable and easy to stick with. Make a real effort to stick with
the date you have set for yourself. Let other people know what your plans are so they can help
encourage you.
Stop Day
You should take the time to plan ahead about your method of quitting. Some people choose to quit
abruptly and others choose to gradually reduce the number of cigarettes and amount smoked prior
to quitting. Others yet may choose to do a combination of both methods.
The following are a few suggestions on what you might try on your quit date that
will help you be successful in your endeavor.
- Make sure all of your tobacco products are thrown out. Get rid of all cigarettes,
lighters, ashtrays, chew tins, spit cups etc.
- Make it a stress-free day
- Tell you family and friends that today is your quit day
- Drink lots of water
- Change your routine – take a different route to campus and your classes
- Stay in non-smoking areas as much as possible
- Take a walk
- Practice some of your coping actions
- Realize that the urge to use tobacco will go away within a few minutes
- Realize that “just one” can undo all of the hard work you have
done so far.
- Take things one day at a time, one urge at a time
- Eat nutritious meals
- Avoid coffee, caffeine and alcohol
- Avoid places that are usual smoking places
- Practice the deep breathing exercises as many times as you can remember
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