Careful preparation is the key to success. You are more likely to succeed if you get help in advance from your local GP's surgery, SmokeLine, pharmacy or local smoking cessation service. It is best to set a quit date that suits you one to two weeks away and stick to that date.
| May |
| 2 |
Get ready to quit.
List the benefits of stopping smoking. Browse through Aspire - magazine available from your GP or pharmacy. Register with Quit Buddy. |
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| May |
| 3 |
Why stop?
Think about why you want to stop and keep your list with you. Contact a local support group. |
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| May |
| 4 |
Triggers.
Notice when you have a cigarette. These will be your triggers to avoid. |
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| May |
| 5 |
Smokeline.
Tell friends, family and colleagues you are going to stop. Call the Smokeline on 0800 848484. |
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| May |
| 6 |
Diary.
Plan your first week as a non-smoker. Include alternative activities and rewards. |
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| May |
| 7 |
NRT
If using NRT, make sure you have a week's supply. Clean the house, car, clothes - anything smelling of smoke. |
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| May |
| 8 |
Cleanout
Get rid of cigarettes and ashtrays. How will you cope with a craving to smoke? |
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| May |
| 9 |
Be good to yourself today and keep reminding yourself you are no longer a smoker. |
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| May |
| 10 |
The 1st day is over.
Your body is starting to heal. Take it easy, drink plenty of water, avoid your triggers. |
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| May |
| 11 |
Tasty.
After 48 hours, nicotine is completely out of your body. Both your taste & smell will start to improve. |
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| May |
| 12 |
Symptoms.
Sore throat and cough are likely, Drink plenty of water; use mints or sugar free gum to avoid weight gain. |
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| May |
| 13 |
Avoid Stress.
Relax through massage, yoga or breathing exercises. Phone Smokeline on 0800 848484 for encouragment or advice. |
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| May |
| 14 |
Delay Tactics.
Withdrawal may still be a problem – delay and take a few deep breaths when you have the urge to smoke. |
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| May |
| 15 |
Well done.
You have been a non-smoker for one week. If you want more help, contact SmokeLine on 0800 848484. |
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| May |
| 16 |
Constipated?
Your digestive system may be slower. Eat lots of fibre and drink plenty of fluids to avoid constipation. |
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| May |
| 17 |
Smokefree zone.
Make time to visit smoke-free places: libraries, museums, theatres, a smoke-free restaurant. |
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| May |
| 18 |
Concentration.
Your concentration may be poor – this is normal and will pass – explain to those around you how you feel. |
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| May |
| 19 |
Gentle exercise.
Walking, swimming, gardening – help with weight control and can lift your mood and keep you occupied. |
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| May |
| 20 |
Day 13.
Don't be unlucky! Phone Smokeline on 0800 848484 for help and let them know how you are getting on. |
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| May |
| 21 |
Congratulations!
You have now been a non-smoker for two weeks. Treat yourself to something special. |
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| May |
| 22 |
Irritable.
You could feel irritable at times when your body craves nicotine - remember, relaxation is the key. |
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| May |
| 23 |
Evenings out.
Can be difficult – limit your alcohol intake, or try sticking to soft drinks. |
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| May |
| 24 |
Complacent?
Most withdrawal symptoms are over – but don't be tempted by just one cigarette. |
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| May |
| 25 |
Extra time.
Each cigarette takes six minutes to smoke. At 20-a-day, you now have two extra hours for yourself every day. |
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| May |
| 26 |
Don't panic!
If you find yourself smoking, don't panic – it took time to become a smoker and takes time to stop. |
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| May |
| 27 |
Tired?
You will still feel tired at times as your metabolic rate drops to normal – don't over-exert yourself. |
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| May |
| 28 |
Well done!
You have been a non-smoker for three weeks. If you want more help, contact SmokeLine on 0800 848484. |
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