Quit Smoking for Good

Set a Date

Quitting smoking takes mental (and physical) preparation. Pick a “quit date” within the next month and circle it on your calendar. Between now and then, set the stage for your smoke-free life. This is an exciting time, so be enthusiastic.

Stock up on healthy or non-fattening foods to nibble, such as sugar-free chewing gum, baby carrots, pumpkin and sunflower seeds and fresh fruit.

The night before the big day, throw out all cigarettes, ashtrays, matches, lighters and other smoking paraphernalia. Remember, you are a non-smoker now; you don’t need them.

Make an Announcement

Tell your friends, family and work colleagues about the date you plan to quit. And try not to be embarrassed if you’ve made the announcement before. Remind them that it often takes repeated attempts for quitting to work and ask for their help in making this the last one.

Be Prepared

People can become depressed when quitting smoking—especially the elderly, who can also become confused because memory and concentration may be temporarily impaired. As with weight gain, it helps to be prepared—in other words, plan how you might deal with such symptoms if they occur, and don’t be afraid to seek help from your doctor, rather than lighting up again in desperation.

Establish Support

Studies show that having a strong support network increases your chances of successfully quitting smoking. Many hospitals and health centres offer quitting programs. Go to Go Smokefree! to find helpful resources on how to quit. Think about joining a support group for the first three months—the time during which most relapses occur. For a support group near you look online or in the Yellow Pages.

Create Diversions

Smoking often occurs in stressful or social situations. It’s something to do in a work break, when stuck in a traffic jam or during quiet evenings at home. Once you quit, you’ll feel that something is missing during these times. Depending on where you are, fill the gap with another activity.

Sing along to a favourite CD in the car. Take short walks instead of smoking breaks. Do something with your hands, such as jigsaw puzzles as you wind down in the evening. You’ll miss cigarettes less if you keep busy.