Sponsored by Commit, NicoDerm and Nicorette
Make a plan
and live by it
Pick a quit day. Mark a day on
your calendar when you will completely
stop smoking.
Clean house. Prior to your quit day,
throw out all cigarettes and smoking
accessories, such as ashtrays or lighters.
Remind yourself why you want
to quit. Discuss your reasons with a
friend or write them down on a piece
of paper you can carry with you.
Identify your barriers to quitting.
Think about what has kept you from
quitting before. Use past quit attempts
as a reference.
Learn to beat your cravings.
The easiest way to beat cravings is to
prevent them. Familiarize yourself with
the available tools—nicotine patches,
lozenges or gum—and select the tool
that is right for you.
Learn to beat trigger situations.
Understand your habits and what
situations may cause you to smoke.
Next, plan how you will deal with
these triggers.
Review the
directions. When
using nicotine
replacement therapy,
ensure that you read
all the directions and
understand how to
properly use these
products.
Get support.
Find people who can
help you successfully
make it through your quit attempt.
Have a quitting ceremony.
The night before your quit day, celebrate
by throwing away your cigarettes and
making a commitment to stick with
your plan.
Stay positive! You can do it.
WHAT DOES IT TAKE to quit smoking for good? Most people think it takes
willpower. Wrong. If you’ve tried to quit and failed, chances are what was
working against you was not a lack of willpower, but a lack of knowledge.
This guide is intended to give you the knowledge needed to quit for good.
There are two sides to a smoking addiction: the cravings for nicotine and
the habit of smoking.
The cravings caused by cigarettes are similar to those associated with other
drugs such as alcohol, cocaine or even heroin. Receptors in the brain respond
to certain substances in cigarettes. The more the brain is exposed to these
substances, the more the receptors get used to them. Over time, it takes more
and more to satisfy those receptors. When you feel a craving, it’s actually
these receptors asking for more nicotine.
The other side of a smoking addiction is habit. People tend to smoke when
they are in certain situations, such as when they’re relaxing, when they’re with
friends or when they’re stressed. The brain associates these situations with
nicotine. To successfully stop smoking, one has to break both the addiction
and the habit.
One popular and proven method to fight nicotine addiction is to use nicotine replacement therapy. This method has helped millions by reducing their
cravings and allowing them to focus their efforts on breaking the habit.
With nicotine replacement therapy, another source of nicotine is substituted for cigarettes. The substitute nicotine might come in the form of a patch
applied to the skin, gum to chew or lozenges to suck. When used correctly,
these products provide nicotine to help relieve the cravings and the withdrawal symptoms that can derail even the most determined quitter.
Nicotine replacement therapy does not contain the harmful chemicals
found in cigarettes. However, in order for nicotine replacement therapy to
work properly, it is important to use the product as instructed on the label and
to break the habits you have always associated with smoking. You also need
to decide which form of nicotine replacement therapy will work best for you.
As with any medication, you should consult a health-care provider before
starting a new program.
The last step is to develop your own “quit plan” based on your needs and
characteristics. A
