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So you decided to stop smoking. Awesome! It's one of the best things you can do to improve your health and prolong your life for many years.
It's not easy – but you can do it. You are more likely to quit for good if you are preparing for your last cigarette and the cravings, urges and feelings that come with it.
Prepare to stop smoking permanently with these five steps. Do not forget to proceed step by step:
1. Define your "abandonment day" and sign the "No Smoking Agreement".
Choose a date in the next seven days when you will stop smoking – it is now your "day off". Complete and sign the no-smoking contract in front of the people who will support you in your quit-smoking process. Use the time left until your day off to get ready and gradually reduce the number of cigarettes you smoke.
Complete the no-smoking policy, which you'll find here: www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_304622.pdf
2. Choose your method to quit smoking.
There are three ways to stop smoking. You can choose one or use them in combination – whatever you think will work best for you.
• "Cold turkey." Stop smoking daily at the same time. This method does not prolong the process of abandonment.
• Reduce the number of cigarettes you smoke each day until you stop smoking altogether. For example, if you smoke 20 cigarettes a day, reduce them to 10 a day for two to three days. Then reduce it to five cigarettes for two to three days. Then, on the day of your stop, stop smoking completely.
• Only smoke a portion of each cigarette, reducing the amount until you stop smoking altogether. Count the number of puffs you normally take from each cigarette, then reduce the number of puffs every two or three days. On the day of your stop, stop smoking completely.
3. Do your research and decide if you will need medication to help you quit.
If you decide that you need medication, consult a doctor for advice.
4. Make a plan for your day off.
Get rid of every cigarette, match, lighter, ashtray and cigarette butt in your home and car.
When you quit smoking, eat healthy foods such as fresh fruit, fresh vegetables and sugar-free chewing gum.
For each day you do not smoke, plan to celebrate your success with one (or more) of these activities: watching a movie; to visit friends; to take a walk; enjoy a hobby.
5. And finally, stop smoking for good the day of your departure!
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