PREPARE TO QUIT: Write down your reasons for stopping and keep them close at hand. Weigh up the pros and cons
MAKE A DATE TO STOP
Most people who successfully quit smoking do so by stopping altogether and not by gradually cutting down. Pick your day to stop smoking and stick to it.
SEEK SUPPORT
Seek the support of family or friends. Sometimes it’s helpful if a friend, family member or colleague quits with you.
PLAN AHEAD
Smoking is often linked to certain times and situations such as the first smoke in the morning, drinking tea, coffee or alcohol. These are called your ‘triggers’. Replace these triggers with new activities that you don’t link with smoking.
INCREASE PHYSICAL ACTIVITY
Regular exercise contributes to good health, helps to manage weight and can also improve the body’s ability to meet the demands and stresses of daily living.
THINK POSITIVE
You may find you experience withdrawal symptoms once you stop smoking.
These are very positive signs that your body is recovering from the effects of tobacco. They are normal and should disappear within a few weeks.
DEAL WITH CRAVINGS
Cravings can occur frequently during the first few days after stopping smoking. A craving increases in intensity over a period of three to five minutes and then begins to subside.
START SAVING MONEY
Put away the amount of money you would normally spend on tobacco. Work out how much you spend on cigarettes per week, month and year. Use this money to reward yourself.
WATCH WHAT YOU EAT
If you’re worried about gaining weight, be extra careful with your diet. Be aware of portion size. Avoid snacking on chocolate bars and biscuits; try some fruit instead.
TAKE ONE DAY AT A TIME
Remember, every day without a cigarette is good news for your health, your family and your pocket.
Information provided by the Irish Cancer Society. If you need further support, call the National Smokers Quitline, callsave 1850 201 203