Preparing to quit

Quitting – Choose a day that suits you best – is it better to quit on a school/college/work day or at the weekend; when you’re busy or relaxed; when you’ve got activities planned or when you’ve got some free time?

Think about potential problems/ tempting situations, think back to your preparation to quit and make a plan – don’t wait for them to just happen!

What to expect

Staying Quit – Ok, so now you’ve quit, the hard work to stay quit begins! If your body is withdrawing from nicotine, you may experience certain symptoms of recovery. Knowing what these are and how to deal with them will help. Listed below are some common symptoms of recovery and ideas as to how to deal with them.

Symptoms	Tips
Wishing for a cigarette (craving)	Wait and let it pass. At first the craving will last as long as it will take to smoke a cigarette.
Insomnia (trouble sleeping)	Try to wind down before you go to bed. Have a warm milky drink, a warm relaxing bath and practice some deep breathing exercises.
That feeling of boredom	Try to find things that take your mind off the fact that you are not smoking. Get involved in activities that need you to use your hands – reading, exercise. ANYTHING- Just keep busy!
Feeling fed-up	Remind yourself of why you decided to quit smoking. Re-motivate yourself. Go for a walk, visit, or phone someone who will support you. Make Sure your Self-talk is POSITIVE!
Restlessness, nervousness, headaches, irritability	RELAX. Take some deep breaths, get more exercise. Cut down on caffeine.
All your friends are smoking around you and you really want to join them	Remind yourself once again why you decided to quit. Practice saying "No thanks, I don't smoke!" You should find you get a kick out of saying this! Alternatively seek out your non-smoking friends.
Wiped out (feeling tired).	Get some fresh air or exercise. Then drink plenty of water to try to speed up the withdrawal process

You will need to keep busy. A lot of people miss the hand to mouth action. Others are scared of putting on weight when they quit. Therefore you will need to stock up on low calorie snacks, fruit and sugar free gum/mints. You could also try drinking bottled water as a substitute for the hand to mouth action. Try to avoid chocolate, crisps and fizzy drinks as these are loaded with calories.

Save your money

When you quit smoking save the money you would have spent on cigarettes and put it in a jar. At the end of every month treat yourself to something you wouldn't have had if you had smoked – new cd’s, clothes, trainers, make-up etc.

Just look at the benefits

And if you need any more motivation, just look at the health benefits...