Quiting Smoking

What are your main reasons for smoking? If you smoke for reasons I through 3, then you use cigarettes when you feel good. You will need to find substitutes for cigarettes. Smokers who use cigarettes for reasons 4 through 6 smoke for negative reasons. They are likely to use cigarettes when stressed, angry, or tired. It is important to find new ways to cope with these problem times.

Decide To Quit

Smokers tell us that 50% of the job of quitting smoking is the decision to quit smoking. Think about reasons to smoke, reasons to quit, then write them out. Add to the list for a week. Spend half an hour thinking about whether you want to smoke for the rest of your life or whether you want to quit. If you decide to quit someday in the future, pick a date and stick with it.

Make Changes

In preparation for a quit, begin to change your smoking pattern. Change brands of cigarettes. It is best if you can change to a lower nicotine brand. Change how much you smoke, where, and when you smoke. Scramble your smoking routine-this makes smoking less pleasant.

Keep A Diary

A week before quitting, do a daily diary of your smoking. Record where, when, and why you are smoking.

Begin to think of substitutes you will use as a nonsmoker. Imagine yourself not smoking in that situation in the future.

Think Positive

Project a positive attitude. Tell yourself you can do it this time. Convince yourself that you will succeed. Studies show that smokers who use this mental preparation are more likely to be nonsmokers a year later.

Plan Your Deadline

Prepare for quitting by picking your day. Decide what you will do that day to handle urges to smoke. Wake up a nonsmoker. It's easier than quitting in the middle of the day. Say nice things to yourself. Give yourself a pep talk as needed. Take the day in short spurts. Don't think that you are going to give up something--that's negative thinking. Plan to spend lunch and coffee breaks with nonsmoking friends.

Coping... [continues]

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