Some people will decide to quit after a happy event (birth, wedding) or during their holidays. The best time to quit is therefore the time when the decision is made. For others, it is a change in their life (new job, moving …) that will trigger cessation.
One month before
Plan on exercising regularly (gym club…). - Deodorize your home and car (incense, fragrance burners, magic trees …). Wash you clothes to remove the tobacco smell.
- Start dieting by progressively reducing fat and sugar supply.
- Tell the people around you, ask for their support (the ideal being to stop as a group).
The big day
- Quitting must be total to multiply chances of permanent cessation. You are about to change life and therefore need to forget about your old one. Throw away your cigarettes, get rid of lighters and ashtrays: stopping at once is much easier to do.
- Throughout the day, you will have to stay away from nicotine temptations.
- Upon waking, start the day by drinking a large glass of water and deeply inhaling and exhaling.
- In the shower, use as many invigorating techniques as possible (cold water, massage glove …).
- Replace the morning cigarette by an activity that will keep your mind busy (washing up, physical exercise …).
- If you can, avoid having lunch with smokers or being in a smoky environment. Remember not to consume stimulating substances (coffee, tea, alcoholic drinks). After a light meal, try to go for a short walk or practice a sport.
- Suppress cigarette cravings by fiddling with a pen or anti-stress ball.
- Every time you feel like smoking, drink a large glass of water, walk for a minute, find something else to do (this pressing urge will only last a few minutes).
- Keep away from “tricky situations”: long meals, your “smoking” armchair in front of the television, non-supportive friends, waiting in front of a computer screen …
- If you feel like snacking, have a piece of fruit instead of cake
- Replace the evening cigarette by drinking herbal tea.
Each cigarette-free day increases your ability to resist temptation