Just thinking about quitting may make you anxious. But your chances will be better if you get ready first. Quitting works best when you’re prepared. Before you quit, START by taking these five important steps:
S = Set a quit date.
T = Tell family, friends, and coworkers that you plan to quit.
A = Anticipate and plan for the challenges you’ll face while quitting.
R = Remove cigarettes and other tobacco products from your home, car, and work.
T = Talk to your doctor about getting help to quit.
Set a Quit Date
Pick a date within the next 2 weeks to quit. That gives you enough time to get ready. But it’s not so long that you will lose your drive to quit.
Think about choosing a special day:
- Your birthday or wedding anniversary
- New Year’s Day
- Independence Day
- World No Tobacco Day (May 31)
- The Great American Smokeout (the third Thursday of each November)
If you smoke at work, quit on the weekend or during a day off. That way you’ll already be cigarette-free when you return.
Tell Others your Plan to Quit
Quitting smoking is easier with the support of others. Tell your family, friends, and coworkers that you plan to quit. Tell them how they can help you.
Some people like to have friends ask how things are going. Others find it nosy. Tell the people you care about exactly how they can help. Here are some ideas:
- Ask everyone to understand your change in mood. Remind them that this won’t last long. (The worst will be over within two weeks.) Tell them this: “The longer I go without cigarettes, the sooner I’ll be my old self.”
- Does someone close to you smoke? Ask them to quit with you, or at least not to smoke around you.
- Do you take any medicines? Tell your doctor and pharmacist you are quitting. Nicotine changes how some drugs work. You may need to change your prescriptions after you quit.
- Get support from other people. You can try talking with others one-on-one or in a group. You can also get support on the phone. You can even try an Internet chat room. This kind of support helps smokers quit. The more support you get, the better. But even a little can help.
Anticipate and Plan for the Challenges You’ll Face While Quitting
Expecting challenges is an important part of getting ready to quit.
Most people who go back to smoking do it within three months. Your first three months may be hard. You may be more tempted when you are stressed or feeling down. It’s hard to be ready for these times before they happen. But it helps to know when you need a cigarette most.
Look over your Craving Journal (PDF). See when you may be tempted to smoke. Plan for how to deal with the urge before it hits.
You should also expect feelings of withdrawal. Withdrawal is the discomfort of giving up nicotine. It is your body’s way of telling you it’s learning to be smoke-free. These feelings will go away in time. If you need further help with smoking withdrawal, these medications may help.
Remove Cigarettes and Other Tobacco From Your Home, Car, and Work
Getting rid of things that remind you of smoking will also help you get ready to quit. Try these ideas:
- Make things clean and fresh at work, in your car, and at home. Clean your drapes and clothes. Shampoo your car. Buy yourself flowers. You will enjoy their scent as your sense of smell returns.
- Throw away all your cigarettes and matches. Give or throw away your lighters and ashtrays. Remember the ashtray and lighter in your car!
- Have your dentist clean your teeth to get rid of smoking stains. See how great they look. Try to keep them that way.
- Some smokers save one pack of cigarettes. They do it “just in case.” Or they want to prove they have the willpower not to smoke. Don’t! Saving one pack just makes it easier to start smoking again.
Don’t use other forms of tobacco instead of cigarettes
Light or low-tar cigarettes are just as harmful as regular cigarettes. Smokeless tobacco, cigars, pipes, and herbal cigarettes also harm your health. For example, bidi cigarettes are just as bad as regular cigarettes. Clove cigarettes are even worse. They have more tar, nicotine, and deadly gases. All tobacco products have harmful chemicals and poisons.
Talk to Your Doctor About Getting Help to Quit
Quitting “cold turkey” isn’t your only choice. Talk to your doctor about other ways to quit. Most doctors can answer your questions and give advice. They can suggest medicine to help with withdrawal. You can buy some of these medicines on your own. For others, you need a prescription.
Your doctor, dentist, or pharmacist can also point you to places to find support or toll-free quit lines. The National Cancer Institute’s Smoking Quitline can help, too. It can help you find support in your area. (Information specialists are available to answer smoking-related questions in English or Spanish, Monday through Friday, 9:00 a.m. to 4:30 p.m. local time. Call toll free in the United States, 1-877-44U-QUIT (1-877-448-7848).)
If you cannot see your doctor, you can get some medicines without a prescription that can help you quit smoking. Go to your local pharmacy or grocery store for over-the-counter medicines like the nicotine patch, nicotine gum, or nicotine lozenge. Read the instructions to see if the medicine is right for you. If you’re not sure, ask a pharmacist.