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Want to Quit Smoking?

Develop a Plan of Action To Quit Smoking

Step 1: Get ready to quit

I’ve set a target date to quit. I picked next Saturday, because it’s a less stressful day than during the week. I wrote down on a piece of paper “I will quit smoking next Saturday,” and I asked my son to sign it with me. I know he’ll support me. Finally, I’ve decided to reward myself with some new music or books for every week that I’m not smoking.

Step 2: Survive “Day One!”

I’m going to throw out all of my cigarettes, ashtrays, and matches. On the big day, next Saturday, I promised my son Glen that I would take him to a movie and then buy us both something at the mall.

Step 3: Figure out what makes me want to smoke

I know that I have to find out my smoking “triggers” – what makes me want to smoke. I think my worst times are while I’m on the phone or after dinner.

Step 4: Find new habits

I know that I tend to smoke when I get stressed, so I’ve decided to try some new deep breathing exercises instead.

Step 5: Keep busy

I’ve already started a new walking club at work, so I’m all set to not smoke on my lunch break. I can take a walk instead. I’ve also cut up some carrot sticks and bought a huge pack of gum to help keep my mouth distracted.

Step 6: Know what to expect

Unfortunately, I know that I might experience headaches, irritability, tiredness, constipation, or trouble concentrating. I know that this might be unpleasant, but I’ll keep reminding myself that these are signs that my body is recovering from smoking. The good news is that most symptoms end within 4 weeks.

Step 7: Ask for help

I’ll check with my doctor about nicotine gum or a nicotine patch. These might be options to help me.

Top 10 Reasons to Quit Smoking

  1. I will reduce my chances of having a heart attack or stroke.
  2. I will reduce my chances of getting lung cancer, emphysema, and other lung diseases.
  3. I will have better smelling clothes, hair, breath, home, and car.
  4. I will climb stairs and walk without getting out of breath.
  5. I will have fewer wrinkles.
  6. I will be free of my morning cough.
  7. I will reduce the number of coughs, colds, and earaches my child will have.
  8. I will have more energy to pursue physical activities I enjoy.
  9. I will treat myself to new books or music with the money I save from not buying cigarettes.
  10. I will have more control over my life.

Did You Know?

Surprising as it may seem, smoking by women in this country causes almost as many deaths from heart disease as from lung cancer. If you smoke, you are two to six times more likely to suffer a heart attack than a non-smoking woman, and the risk increases with the number of cigarettes you smoke each day. Smoking also boosts the risk of stroke. Men who smoke are also at great risk.

But if you quit smoking, in 1 year your risk of heart disease will drop by more than half. Quitting also reduces the risk of a second heart attack in someone who’s already had one

Content Created/Medically Reviewed by our Expert Doctors
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