PREPARING TO QUIT SMOKING
- We will be preparing a Plan of Action together with you during your session. Read this plan regularly especially the first 2-3 days after you quit smoking.
- Inform your family members and close friends that you are going to quit smoking and ask them for their support. Your family members and friends can be your social support.
- Think about your reasons for quitting smoking and write them down. This can include saving money, being healthier, for the sake of your family or just because you want to be free of the addiction. Keep this list somewhere handy to remind you why you quit. This will be in your Plan of Action.
- Quit together with a friend or family member. Find others who would like to give up smoking and agree to support each other. Keep in daily contact and make a pact not to let each other down.
- Prepare to stop smoking. Get rid of lighters, ashtrays and matches and make sure you don’t have any cigarettes around. Remove any stale smoke smells by spring-cleaning your house and clothes.
- Break all the links that create the habit. Most smokers will have times and places when they always have a cigarette, like after a meal or with a drink in the bar. Try to avoid these situations at first if you think you will be tempted to smoke, or do something different; go for a short walk after a meal.
- Take it one day at a time. Concentrate on getting through each day without a cigarette. Know what you are going to say if someone offers you a cigarette – enjoy saying, “No thanks – I don’t smoke”.
- Ease the withdrawal symptoms and plan some help. Nicotine is highly addictive and you may experience withdrawal symptoms like irritability, lack of concentration and sleeping problems. Understand that these symptoms are temporary and can be greatly eased with Laser Therapy.
- Learn to relax! Try this simple breathing exercise: If possible, sit down with feet flat on the floor, hands resting on knees. Think of the word RELAX… On the RE breathe slowly in and hold for a few seconds and on the LAX breathe out through the nose until your lungs are empty. Repeat this exercise a few times, concentrating on the sensation of air moving in and out of the body. Start to breathe more deeply, still through the nose, consciously letting the air fill the abdomen, then the lower and upper chest in sequence. Breathe out the same way, expelling the air from the abdomen, lower and upper chest in turn. Repeat this breathing exercise 3 or 4 times, and then return to normal breathing.
- Set a date to stop smoking and stick to it. Call us to make your appointment.
Follow top 10 tips above and then:
Save the money that you would have spent on cigarettes for a treat such as a new outfit, going out for a meal or taking a vacation.
And remember – once stopped, stay stopped. Remember that nicotine is a highly addictive drug. ‘Just one cigarette’ can easily lead to another. Keep reminding yourself of all the health and other benefits of stopping smoking. If you need support call the Anne Penman Hotline and speak to your therapist.
Smoke your last cigarette before you come to your therapy session.
Please bring the notes you have taken about your lifestyle to your first session.