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Smoke Free Me - Seven Day Steps To Quitting

Seven Day Steps To Quitting

 

The first thing to do is to set a date when you are going to quit. Lets plan out starting quitting in a week from today, this will give you plenty of time to put to practice the methods you now know.

 

 

Days 1 & 2

Examine your smoking behavior for these first two days.

Every time you light a cigarette, ask yourself:

  • Why am i smoking this cigarette?
  • Would this be an easy or difficult cigarette to do without?
  • If i wasn't smoking right now, what would i be doing instead?

 

 

Day 3

Lets try out defeating an urge today. When you get the urge for a cigarette try one of the methods from the last guide for five minutes.

 

 

Day 4

Today is the day when you should try cutting out two of your most needed cigarettes a day.

Remember this is a practice period and you should not get angry or upset if you are unable to give up a needed cigarette. You must practice with different methods of defeating the urge until you find a system that works for you.

 

If you found skipping a cigarette difficult or even failed, review any factor that got in the way of success. The common causes of failure that a potential quitter faces are:

  • Chemical problems of addiction

When you do not have that cigarette, you feel horrible. If you are a heavy smoker, a nicotine patch will help to relieve your bad feelings.

 

  • Negative emotions and tension

If a crisis occurs during your day then one of the main reasons for you to smoke will be to reduce tension. Try to deal with your negative emotions using the methods that we talked about earlier. Take a walk, or go to a different atmosphere. You will also find that nicotine gum will give you enough relief against the tension.

 

  • Social pressures

You may find yourself in a situation (lunch break, waiting time, night out) during which you would normally have a smoke. It may help to let others know of your desire to quit, and also your reasons for quitting, people may understand and give you the confidence not to smoke. Make sure that they are aware that you are seriously trying to quit smoking so that they do not say or do anything to give you a negative impact.
If you feel that you may not resist the social pressures of smoking, consider giving up certain social encounters for two or three weeks until the urge passes and you are comfortable again.

 

 

Days 5, 6 & 7

Now is time to get down to business! Your goal is to cut the normal number of cigarettes you would smoke on a daily basis in half or less.

Maintain your smoking habit during these three days, and also continue to decrease your dependency on nicotine.

 

If you still have doubts, this is probably due to chemical dependencies on nicotine. It is a very powerful drug and you have been made to be dependent on it. It is worth investing in nicotine gum or a nicotine patch and to eventually wean yourself away from the drug day by day.

DO NOT SMOKE AT ALLWHILE ON THE PATCH. You could experience an overdose of nicotine which can be fatal.
Also, pregnant women should avoid using nicotine gum or patches. Smokers with any form of heart disease should consult with a physician before using nicotine gum or patches.

 



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