The Quitting Cycle
 Quitting
smoking may well be the single most important thing you can do to
improve your health. The most important factor in quitting smoking
is wanting to quit and being motivated to do so.
Did you know that 70% of smokers
actually want to quit?
For further information contact
the
Smoking Quitline: 1850 201 203
Preparing to stop and wanting to stop are the keys to success.
Stopping smoking is a process and it is important for the smoker
to see where they fit in the process or ‘cycle’ of
change. It is based on various stages. Many smokers an move through
the cycle faster than others.
Ask yourself where you fit in the cycle outlined below and then
see what you can do to move forward. If at first you don’t
succeed, try again and you will succeed!
Remember it’s never too late to quit. CYCLE OF CHANGE:
WHERE DO YOU FIT IN?
Pre Contemplation/Not considering stopping:
At this stage you may not have considered stopping and may not be aware of the
health risks and consequences of smoking
Contemplation/Thinking about stopping:
Smokers who see themselves, as being in this stage are no longer
contented with their smoking. They may be torn in two ways- aware
that they ought to change but still feeling attached to their cigarettes.
It is useful for the smoker in this stage to weigh up the Pro’s
and Con’s of smoking versus quitting. Writing down ones reasons
for smoking and the reasons for quitting at this stage is useful….
Weighing up the Pro’s and Con’s:
It is often helpful to list what you enjoy about smoking and balance
them up against the reasons why you want to quit. This may help you
to move onto the next stage.
For example, you might think that smoking might help you relax or
give you something to do with your hands but the drawbacks are that
it seriously damages your health, stains your teeth, gives you wrinkles
and also costs a lot.
It is sometimes helpful to make your own list of pros and cons. Keep
it somewhere close at hand.
| What I enjoy about smoking: |
Why I want to stop smoking: |
| ___I feel it helps me to relax__ |
I worry about my health ______ |
| ________________________ |
________________________ |
| ________________________ |
________________________ |
Preparation/Preparing to Stop:
This is a very important stage. In this stage you are making clear
plans to stop smoking soon.
You are motivated enough to make some changes in your lifestyle.
Some people find it helpful to look closely at their smoking habit.
Smoking is sometimes linked to certain situations.
Keep a diary of the cigarettes you are smoking and what
your triggers for smoking are e.g.
- Drinking coffee/ Tea”
- “Alcohol”
- Being with friends who smoke
- Work out and plan how you are going to cope in these situations.
Plan new activities to replace smoking.
- Pick your date to stop, a day that you are not under too much
stress.
- Get rid of all your cigarettes from the house.
- Clean ashtrays and clean your home in preparation for its new
smoke free life.
See Tips for Quitting Stopping/Action:
Plans are now put into action. Changing routine is one of the key
elements to successful quitting.
Examples include:
- Changing your usual drink from coffee or tea to something
different such as fruit juice or water.
-
Getting up from the table once you’ve finished your meal.
- Instead of smoking at night while watching television, keeping busy-
go to the cinema or for a walk.
- Avoid the triggers for the first couple of weeks just until you are
comfortable with your new no-smoking routine.
For further information see Top Ten Tips for Quitting It is important to stay motivated and believe that you can succeed.
 Staying
Stopped/Maintenance:
You become more comfortable with the changes you have made in your
lifestyle.
You have established new routines e.g. increased your physical activity.
For successful quitters these changes become a new way of life.
You are no longer thinking about smoking.
Relapsing:
Having a drink socially, being with friends who smoke or coping with
stress can make you slip.
All is not lost if this occurs.
Remember many smokers’ relapse before staying stopped for good.
Return to the reasons you wanted to stop smoking in the first place
and prepare to quit again.
To get back on track as a non-smoker, here are some tips:
Don’t get Discouraged!
Having a cigarette or two doesn’t mean you have failed. It
doesn’t mean you can’t quit smoking.
- Be on guard and make plas to get back on track.
- Look back over your reasons for quitting in the first place.
- If you have not already written these down now would be a good
time to do so.
Learn from the Experience
What was the trigger that made you light up? Were you having a drink,
or feeling angry with someone?
Make a list of things you will do the next time you are in that
situation and other tempting situations. If at first you don’t succeed, try, try, and try, again!!
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