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Tips for Quitting Smoking
1) Prepare to quit smoking
Write down your reasons for stopping and keep them close at hand.
Weigh up the pro’s and con’s.
 2)
Make a date to stop smoking
Some smokers cut down gradually with a plan for a quit date. However,
most people who successfully quit smoking do so by stopping altogether
and not by gradually cutting down. Pick your day to stop smoking
and stick to it.
3) Seek Support
Seek the support of family or friends. Sometimes its helpful if
a friend, family member or colleague quits with you.
4) Change your routine & plan ahead
Smoking is often linked to certain times and situations such as
the first smoke in the morning, drinking coffee or alcohol. These
are called your ’triggers’. Replace these triggers with
new activities that you don’t link with smoking. For example:
- If you always had a cigarette with cups of coffee switch to
tea or fruit juice instead.
- Take up a new pastime to keep occupied
5) Increase Physical Activity
Regular exercise contributes to good health; helps to manage weight
and can also improve the body’s ability to meet the demands
and stresses of daily living.
6) Think positive
You may find you experience withdrawal symptoms once you stop smoking.
These are very positive signs that your body is recovering from
the effects of tobacco. Some common symptoms are:
 7)
Learn to deal with cravings
Cravings can occur frequently during the first few days after stopping
smoking. A craving increases in intensity over a period of 3-5 minutes
and then begins to subside.
Tips for cravings- The 4 Ds
- Delay at least 3 minutes and the urge will pass.
- Drink a glass of water or fruit juice (sip slowly)
- Distract yourself. Move away from the situation.
- Deep breathe. Breathe slowly and deeply. It will help you to
relax.
PDF download
of The 4 Ds
Download 4Ds Screensaver
 8)
Start saving money
Put away the amount of money you would normally spend on tobacco.
Work out how much you spend on cigarettes per week, month and year.
Then watch your savings grow.
9) Watch what you eat
If you’re worried about gaining weight, be extra careful with
your diet. Avoid snacking on chocolate bars and biscuits; try some
fruit or sugar free gum or popcorn instead.
10) Take one day at a time
Remember, every day without a cigarette is good news for your health,
your family and your pocket
If you need further
support, ring the Quitline at the Irish Cancer Society
1850 201 203
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