Day before quitting smoking

Complete the following steps the day before quitting smoking:

First week as a nonsmoker

If people falter in their attempt to quit, it usually happens during the first week. Therefore, getting through those first seven days is very important to begin one’s life as a nonsmoker. To avoid cravings as much as possible:

• Make as many changes as possible in daily routine, from where/what you have for breakfast, to the route taken to work, to the order in which clothes are put on. Some people also eat or talk on the phone with the opposite hand, and sit in a different chair.
  
  
• Spend time in places where smoking is not permitted. Avoid smokers and instead share time with people who follow a healthy lifestyle.
  
  
• Stay away from smoke-filled businesses (e.g., bars) or areas where people tend to take smoking breaks.
  
  
• Avoid situations in which smoking is more likely (e.g., parties).
  
  
• Finish a meal with something (e.g., milk) that would make a cigarette seem less appealing.
  
  
• Use stress management techniques throughout the day to keep stress levels low and to avoid a stress “crisis” that could increase the temptation for a cigarette.
  
  
• Take it a day at a time, marking each day off on a calendar.

When a craving hits:

• Use supplemental nicotine replacement product (e.g., nasal spray), if prescribed.
  
  
• Breathe deeply.
  
  
• Call a supportive friend or family member.
  
  
• Chew gum.
  
  
• Drink water.
  
  
• Eat healthy snacks (e.g., carrots or grapes).
  
  
• Exercise (e.g., walking, swimming).
  
  
• Go outside for some fresh air.
  
  
• Listen to enjoyable music or a recorded book while in the car.
  
  
• Play the tape of the physician’s warning, or read the sign prepared for this moment (e.g., “What would you rather do: smoke or breathe?”).
  
  
• Watch videos that show the detrimental effects of smoking.
  
  
• Participate in a calming activity (e.g., meditation, yoga) 
  
  
• Rinse with mouthwash or brush with mint toothpaste.
  
  
• Suck on a sugar-free piece of candy, straw or toothpick.
  
  
• Take a shower or long bath.
  
  
• Use the nicotine inhaler, nicotine gum or nicotine nasal spray.
  
  
• Wash hands and/or use lotion on them.

Quitting is difficult, but more than a million Americans find a way to do it every year. Above all, people are encouraged to celebrate the end of their first week as a nonsmoker!