Be Smoke-Free
You Can Quit Smoking
A 5-Day Plan To Get Ready
Everyone knows that smoking is bad for health. Quitting
smoking is the most important thing you can do for
your health. Take time to make a plan that will work. Ask
yourself, “Am I ready to quit?” The first step to quitting
smoking is to decide to quit. Set a quit date. Gather your
resources and supports. This guide outlines steps to
take.
Quit Day
Quit Day Minus 5
Quit Day Plus 1
Quitting is the most important thing you can do for your
health. List all of your reasons for quitting and tell your
friends and family about your plan. Set yourself up for
success. Make a plan that will work for you.
Quit Day Minus 4
Pay attention to when and why you smoke. Think of
new ways to relax or things to hold in your hand instead
of a cigarette. Think of habits or routines you may want
to change. Make a list to use when you quit.
Quit Day Minus 3
Make a list of the things you could do with the extra
money you will save by not buying cigarettes. Think of
the best people to reach out to when you need help, like
a smoking support group.
Quit Day Minus 2
Buy the over-the-counter nicotine patch or nicotine
gum, or get a prescription for the nicotine inhaler, nasal
spray, or the non-nicotine pill bupropion. Clean your
clothes to get rid of the smell of cigarette smoke.
Quit Day Minus 1
Think of a reward you will get yourself after you quit.
Make an appointment with your dentist to have your
teeth cleaned. At the end of the day, throw away all
cigarettes and matches. Put away lighters and ashtrays.
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Keep very busy. Change your routine when possible,
and do things out of the ordinary that don’t remind you
of smoking. Remind family, friends and coworkers that
this is your quit day, and ask them to help and support
you. Avoid alcohol. Buy yourself a treat or do something
to celebrate.
Congratulate yourself. You may have withdrawal
symptoms. It is helpful to drink lots of liquids, especially
ice water. Change your habits and distract yourself
by taking a walk, taking deep breaths, calling a friend
or other support — whatever it takes to reduce your
cravings. If at first you don’t succeed, try, try again. Most
people try two to three times before they are successful.
Make Your Plan for Quitting
I currently smoke _____ packs a day and it costs _____ per
pack or a total cost of _____ per day.
I want to quit because:_ _____________________________________________
_____________________________________________________________________________
My quit day is: _________________________________________________________
My plan for quitting: _ ________________________________________________
_____________________________________________________________________________
For more information:
Visit uvahealth.com
See our brochure How to Cope with the
Urge to Smoke (INFO 92004)
Call 1.800.QUITNOW (784.8669)
Visit: smokefreevirginia.org
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Five Keys for Quitting
Your Quit Plan
1. Get Ready
1. Your Quit Date:
Set a quit date and stick to it — not even a single puff.
Think about past quit attempts:
What worked and what did not?
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2.Get Support and Encouragement
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Tell your family, friends and coworkers you
are quitting.
Talk to your doctor or other healthcare providers.
Get group or individual counseling
For free help, call 1.800.QUITNOW
3.Learn New Skills and Behaviors
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2.Who Can Help You:
3.Skills and Behaviors You Can Use:
When you first try to quit, change your routine.
Reduce stress.
Distract yourself from urges to smoke.
Plan something enjoyable to do every day.
Drink a lot of water.
4.Get Medication and Use It Correctly
4.Your Medication Plan:
Talk with your healthcare provider about which
medication will work best for you.
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5.Be Prepared for Relapse and Difficult Situations
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5.How Will You Prepare?
Avoid alcohol.
Be careful around other smokers.
Improve your mood in ways other than smoking.
Eat a healthy diet and stay active.
Quitting smoking is hard. Be prepared for challenges, especially in the first few weeks.
Follow-up plan:
Other information:
Referral:
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