Still Smoking? Make a Quit Plan Today! | Treatment Care & Tips
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Treatment Care & Tips

Still Smoking? Make a Quit Plan Today!

Tobacco is the single largest cause of preventable diseases and deaths in the United States, which is why we should all have a hand in trying to eliminate it for good. One of the keys to a successful quit is preparation. A great way to prepare to quit smoking is to create a quit plan.

Tobacco is the single largest cause of preventable diseases and deaths in the United States, which is why we should all have a hand in trying to eliminate it for good. One of the keys to a successful quit is preparation. A great way to prepare to quit smoking is to create a quit plan.

 

Quit plans:

  • Combine quit smoking strategies to keep you focused, confident, and motivated to quit.
  • Help you identify challenges you will face as you quit and ways to overcome them.
  • Can improve your chances of quitting smoking for good.

 

The following five steps will help you to create your own customized quit plan. As you move through the steps, keep a record of your plan and have it readily available during your quit.

 

Pick a Quit Date
When it comes to choosing a quit date, sooner is better than later. Many smokers choose a date within two weeks to quit smoking. This will give you enough time to prepare. Really think about your quit date. Avoid choosing a day where you know you will be busy, stressed, or tempted to smoke (e.g., a night out with friends or days where you may smoke at work).

 

Let Loved Ones Know You Are Quitting
Quitting smoking is easier with support from important people in your life. Let them know ahead of your quit date that you are planning to quit. Explain how they can help you quit. We all need different things, so be sure you let friends and family know exactly how they can help.

 

Identify Your Reasons to Quit Smoking
Everyone has their own reasons for quitting smoking. Maybe they want to be healthier, save some money, or keep their family safe. As you prepare to quit, think about your own reasons for quitting. Remind yourself of them every day. They can inspire you to stop smoking for good.

 

Identify Your Smoking Triggers
When you smoke, it becomes tied to many parts of your life. Certain activities, feelings, and people are linked to your smoking. When you come across these things, they may “trigger” or turn on your urge to smoke. Try to anticipate these smoking triggers and develop ways to deal with them.

 

Develop Coping Strategies
Nicotine is the chemical in cigarettes that makes you addicted to smoking. When you stop smoking, your body has to adjust to no longer having nicotine in its system. This is called withdrawal. Withdrawal can be unpleasant, but you can get through it. Developing strategies to cope with withdrawal ahead of your quit can help ensure you stay smoke-free for good!

 

Gateway continues to encourage and support our members to quit using tobacco products by providing members with tobacco cessation benefits, education, and additional resources.

If you are thinking about quitting smoking and would like some help, a quitline might be just what you need to succeed. Quitlines provide free coaching—over the phone—to help you quit smoking.

1-800-QUIT-NOW (784-8669)
1-855-DEJELO-YA (335-3569)
PA QUITLOGIX (ONLINE)
1-800-261-6259 (FAX)
TDD/TTY: 711

  1. https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/guide/quit-plan.html?s_cid=OSH_tips_D9400

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