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Week 2
The best way to overcome a habit like smoking is to anticipate problems and plan what you will do to handle them. Use the ideas below to make plans to handle each of the barriers below that could be potential barriers to being smoke-free:
Lack of Knowledge: Staying smoke-free will not happen by accident. Read all the information in this program. It will arm you with essential facts to help you get the job done once and for all!
Social Pressure: Most people will not try to sabotage your efforts to stop smoking. But you do need to ask for their support. Early on it may be necessary to stay away from friends or family when they smoke. If you live with a smoker, set up Smoke-Free Zones at home to give you safe areas to be. (See week 5)
Urges to Smoke: Use your nicotine replacement therapy (NRT) product to reduce or eliminate the effects of nicotine withdrawal. Urges can also relate to your patterns of cigarette use. When they come up, consider changing your surroundings, getting involved in a different activity, or talking to a supportive person to get your mind off the urge. Most urges will pass within 3-5 minutes. Also, for any strong urges, use your NRT product to help calm your cravings.
Stress: To manage stress, try the following activities: taking a walk, taking a warm shower, talking with a supportive friend or family member, taking slow deep breaths, or taking a "mental vacation". Remember to use your NRT product for any strong urges. (See week 6)
Weight: Nicotine tends to slightly elevate metabolism. So, there is a risk of some weight gain when you quit. But Not everyone who stops smoking gains weight. And you can prevent it by making small changes to what you eat and how much activity you do. Also remind yourself that the health benefits of not smoking far outweigh any risks from typical weight gain. (See week 11)
Negative Self Talk: You can undermine your success by what you tell yourself. One mistake is telling yourself that you must be motivated to succeed at quitting. In fact, the procedures you put in place are far more important than how you feel. Think about the ways you may have discouraged yourself from staying smoke free in the past. If you find yourself thinking a negative thought, counter it right away with a positive restatement. (See week 4)
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a slight level of nicotine dependence. However, do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
It’s time to put your previous quitting experience to work. The best way to overcome a habit like smoking is to anticipate problems and plan what you will do to handle them. Use the ideas below to make plans to handle each of the barriers below that could be potential barriers to being smoke-free:
Over time most smokers build up many habits (even rituals) around smoking. After years of practice, these habits become automatic, and the situations associated with them become triggers for smoking.
, you said you’re confident that you will be successful at quitting smoking, and that losing motivation will not be a problem for you. That’s great! Confidence and motivation are closely related. They can be helpful feelings to have. But you don't always have to be confident (or motivated) to stay smoke-free.
, you think that stress may be a problem for you during your efforts to quit smoking. Learning new skills to manage stress will be especially important.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You say that you tend to smoke when experiencing unpleasant emotions because smoking relaxes you. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you didn't report having medical conditions affected by smoking . However, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Further, consider reading articles about the health consequences of smoking and the benefits of quitting.
, you did report having some medical conditions affected by smoking . Additionally, you said that living a longer, healthier life is a very important reason for quitting. That's great!
, you did report having some medical conditions affected by smoking . Further, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Consider reading articles about the health consequences of smoking and the benefits of quitting.
, you said that being a better role model for your kids and others is not an important reason to be smoke-free . The dangers of secondhand smoke have been well established. And parents' behavior is still the greatest influence on the behavior of their children. By setting an example of not smoking, you are letting them know how important you think it is to not be a smoker. If your kids make it to age 21 without smoking, chances are very good that they will remain smoke-free for life.
You mentioned, , that gaining weight was a concern for you upon quitting smoking. There are several things you can do to prevent or minimize weight gain after you quit smoking.
You do not feel that this will be a problem for you, . That’s great! But you can safeguard your success by making an easy-to-follow plan for returning to smoke-free status if you do smoke again.