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Quit-smoking action plan

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    Quit smoking: Cope with cravings

    Trying to quit smoking but having nicotine cravings? Don't give in. If you do feel like you're going to grab that cigarette or other tobacco product, tell yourself that you must wait just 10 more minutes. Then do something to distract yourself from the urge, such as taking a walk, texting your friends or doing a set of pushups. This simple distraction trick may be enough to derail your urge to have a cigarette, since tobacco cravings usually pass within minutes. Repeat as often as needed.

    HealthTip

    Quit smoking: Avoid triggers

    Urges for a cigarette or tobacco are likely to be strongest in the situations where you smoked or used tobacco most often. Don't set yourself up for a smoking relapse. Identify situations that trigger your tobacco cravings, and then create a plan so that you can either avoid them or get through them without using tobacco. For example, if you used to smoke after eating, leave the table when you finish your meal and go for a walk.

    HealthTip

    Quit smoking: Get physical!

    Physical activity can help distract you from tobacco cravings and reduce the intensity of cravings. Just 30 minutes of moderate physical activity can make a craving go away. Go out for a walk or jog. If you're stuck at home or the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs a few times. Or do chores, such as vacuuming or filing paperwork.

    HealthTip

    Quit smoking: Line up support

    The more support you have, the more likely you are to stop smoking. Tell your family, friends and co-workers that you are going to quit smoking. Ask them to check in to see how you're doing. Ask friends who smoke not to smoke around you or offer you a cigarette. Ask them to be patient with your changes in mood. Also consider joining a support group in person or online.

    HealthTip

    Quit smoking: Why you need a plan

    If you're like many smokers and other tobacco users, you tried quitting in the past but started smoking again. Creating a quit-smoking plan may improve your chances of stopping for good. Having a plan helps you set expectations, line up the support you need, prepare for cravings, identify and practice coping skills, and stay motivated.

    HealthTip

    Quit smoking: Pick your quit day

    If you're thinking about quitting, go ahead and pick a day to quit. Here are a few do's and don'ts. Do: Pick a random day as your quit day or pick a day that holds special meaning for you. Do: Pick a day within the next month, to allow time to create a quit-smoking plan. Don't: Pick a quit day too far in the future or you may find it hard to follow through.

    HealthTip

    Quit smoking: Ask for help

    Don't be afraid to ask your doctor for help to stop smoking. Treatments that can lessen cravings include nicotine replacement, which can be administered with a skin patch, lozenges, gum, inhalers or nasal sprays. Non-nicotine medication can also help reduce nicotine withdrawal symptoms by mimicking how nicotine functions in your body.

    HealthTip

    Quit day tips

    Getting through your quit day can be emotionally and physically challenging. Use these tips to help get through the day: 1. Begin using nicotine replacement therapy if you've chosen that method. 2. Avoid situations and people that trigger cravings. 3. Keep physically active. 4. Attend a support group, counseling session or stop-smoking class. 5. Keep your hands busy by texting, writing, squeezing a ball or knitting. 6. Remind yourself of why you decided to make this healthy change.

    HealthTip

    Quit smoking: Put it on paper

    Consider what you don't like about smoking and why you want to quit smoking. Do you want to feel better? Are you worried about health consequences, such as lung cancer and heart disease? Set a good example for your kids? Rid yourself of that lingering smoke smell on your hair, skin and clothes? Write it all down and carry the list with you. Each time you go to pick up a cigarette or other tobacco product, read your list and remind yourself why you want to quit.

    HealthTip

    Quit smoking: Ease into it

    If you've tried quitting abruptly a few times and it hasn't worked for you, you might want to start the quit-smoking process by gradually cutting back on your smoking. To cut back: 1. Delay your first cigarette of the day. 2. Smoke only half of each cigarette. 3. Progressively lengthen the time between cigarettes. 4. Buy only one pack of cigarettes at a time. 5. Trade one smoking break a day for physical activity. Build on each success until you've entirely quit smoking.

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