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Quit smoking checklist


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Quit smoking checklist This quit smoking checklist is created for all people who wish to get rid of this addiction which exhausts our organism with adverse effects of smoke and nicotine. As many ex-smokers say it was a very difficult challenge for them, so you should get seriously prepared both methodically and mentally. This checklist contains recommendations and practical tips providing help to those who have decided to change their way of life.

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Action plan: 

  • You may use one of the best techniques – getting motivated by keeping in mind your prizes: your teeth become whiter and your breath fresher, you will have extra money in your pocket, your appetite, senses of taste and smell become healthier and stronger, your blood pressure and circulation will normalize, risk of death from heart disease, lung cancer and stroke will dramatically reduce.
  • It will be much easier to quit smoking if you can get prepared beforehand – during a few months before going into the decisive battle against this addiction you need to decrease the number of cigarettes gradually down to ideally 1-2 cigarettes per day.
  • Schedule your "quit date" within the next two weeks. Mark it on your calendar.
  • Share your plans with your family and friends to obtain their help and support.
  • Consult your medical doctor to get qualified advice and assistance. There are lots of methods including aromatherapy, fake cigarettes, nicotine substitutes etc.
  • Learn what withdrawal feelings and other complications you may face (such as depression, insomnia, headaches and hunger) and how you can relief them.
  • Stock up on lots of low-calorie and nutritious snacks (sugarless gum, carrot sticks, celery sticks, sugarless hard candies, etc) to substitute smoking as a process.
  • Commit to your quit date and dispose of all ashtrays, lighters and cigarettes in your home, purse, car and workplace, and do not have any more of them at hand.
  • During the time while you quit smoking you should definitely avoid smokers and places where people smoke (parties, zones for smokers in bars and restaurants, smokerooms etc). Ask people you live with not to smoke around you.
  • You should stay away from liquor because alcohol attempts people to smoke, so before setting up your timeline check your calendar to know if this period is free of sprees.
  • You should prepare yourself that at the beginning you will feel an overwhelming need to smoke – it is natural, your brain asking for nicotine, and you should overcome this with your will power and alternative activities.
  • You should stay busy with exercise, work (it is strongly recommended to avoid overload at work and emotional stresses), and any other activity which is different from smoking.
  • Use this time for going to places where smoking is forbidden such as malls, museums, libraries, movies or places of worship.
  • Redirect your smoking urges to any other activities that can keep both your mind and body busy (swimming, riding bike, walking, painting, woodworking or anything like this). One of possible activities is playing video games – there are even some special online games.
  • Do not let even a smallest chance to any excuses like “I had a hard day, and I will do just a one whiff…” – this is a way to ruin all the previously done work.
  • If the withdrawal symptoms are very difficult, consult with your doctor and discuss relieving with a help of some products (nicotine patches, gums, inhalers etc).
  • To get an appropriate psychological support and assistance you may participate in groups supervised by professional psychologists.
  • Eliminate or reduce smoking triggers in your mind. Usually smoking can be associated in our mind with certain things, such as driving a car, drinking alcohol or coffee, getting nervous etc. Perform some inner work on your mind to disassociate smoking process with any things you do or feel.
  • No matter if you participate in special programs or you fight this addiction on your own, you need to conduct a diary to keep counting days which you have spent without cigarettes along with recording your feelings and ideas.


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