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Preparing to Quit Smoking
You are a smoker who wants to quit...Are you ready to take this next step to becoming smoke-free? Are you going to make a commitment to quit smoking? Even though you might be eager to quit smoking, it's important to prepare yourself.
You want to help a smoker quit...The decision to quit must be made by the smoker, but supporting someone who is quitting can be rewarding. Each person will be motivated to quit by different things, and some people may never want to quit. So how will you know if a smoker wants to quit? And most importantly, how do you ask them about it and show them your support?
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You are a smoker who wants to quit...
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Are you ready to take this next step to becoming smoke-free? Are you going to make a commitment to quit smoking? Even though you might be eager to quit smoking, it's important to prepare yourself.
Here are 5 things you can do to help you prepare to quit smoking and build a quit plan made just for you.
Tip 1: List your triggers.
There are probably a few people, places and things that can cause you to want a cigarette. Think of all the situations where you might have a hard time resisting the urge. It would be great if you could avoid them, but chances are you won't be able to hide from them all. It is important for you to plan for those situations and think about ways that you can cope with these triggers.
Here is an example to help get you started:
- Trigger: Drinking my morning coffee.
- How I'll cope: Have juice instead and only drink coffee after lunch.
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We can often be our own worst enemy. Practise positive self-talk every day. Do it in front of a mirror if you need to. Don't worry - no one will see you.
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Tip 2: Practise positive self-talk.
If you feel confident about your own ability to quit smoking, it will be easier to quit. Without that confidence, just one instant or one situation might be enough for you to give in to temptation.
Negative self-talk can hurt your chances of staying smoke-free. For example, when faced with a tempting situation, you might think, "One little cigarette won't hurt" or "I know I shouldn't smoke, but I don't think I have what it takes to quit." It's important to be aware of negative thoughts and plan for how to replace them with positive ones. A great way to build your confidence and increase your chances of becoming smoke-free is through positive self-talk.
Here are some examples of positive thoughts:
- "I don't need this cigarette right now."
- "I will not let anyone stop me from quitting. I can't change what others think or say. I can only change what I think and do."
- "I really don't need a cigarette to have a good time at a party."
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Don't be afraid to tell your supports what you need. They may feel more involved in your journey to quit if you ask them to help you with something specific.
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Tip 3: Build your support system.
It's time to build your support network. Who are the people you can count on to support you? We're talking about the person you can call at 2 a.m. when you're out with friends and have a huge craving for a cigarette, or the friend you can text first thing every day to distract you from having that morning cigarette. Let these people know about your quit plan and explain to them how they fit in and what you need from them. Also consider joining an online community, which has the added benefit of being available 24/7.
Don't forget that your nurse, pharmacist or other healthcare provider, your quit coach or your Employee Assistance Program can also be great allies.
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Tip 4: Write down your reasons for quitting.
You likely have great reasons for wanting to quit smoking. Perhaps you've decided you want to be healthier, maybe you want to save money, or maybe you're motivated to quit for your children or your partner.
List your top 4 reasons for quitting, then tear off the sheet and put it up somewhere where you can see it every day. Or put it in your purse or wallet, or add the reasons in your smartphone, so that no matter where you are, you can pull it out to help you get through a craving or just act as a reminder during those tough days.
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Tip 5: Set a quit date.
Think about what's coming up over the next 30 days and pick a day to quit smoking. There may never be a perfect day to quit, but here are some things that might help you choose your date:
- Pick a day when your schedule is routine and nothing new is happening.
- Avoid dates where you have a deadline or something else that might distract you or give you additional stress.
- Make this your day for this task, so avoid other important dates like birthdays or anniversaries.
- If you're a woman, avoid dates that are just before the beginning of your menstrual cycle.
Share your date with your friends and family! Post it on Facebook or Twitter or send an email to let everyone know that you have taken this great step toward being smoke-free.
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You want to help a smoker quit...
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The decision to quit must be made by the smoker, but supporting someone who is quitting can be rewarding. Each person will be motivated to quit by different things, and some people may never want to quit. So how will you know if a smoker wants to quit? And most importantly, how do you ask them about it and show them your support?.
Here are 3 tips and examples that might help you talk to someone who may want to quit:
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Tip 1: When you talk to a loved one about smoking, don't be pushy or judgmental about it.
Show them that you are genuinely concerned for their well-being.
- "Quitting smoking is unbelievably difficult, but I know you have the strength to do it. I want to help because I love you and I want you to be around for a long time."
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Remember that in the end it is not your responsibility to ensure that the smoker quits. The decision to quit smoking must be made by the smoker, for their own reasons and in their own time.
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Tip 2: You need to know who you're talking to.
Tailor your message based on their personality. Choose a message that you think will reach them in a positive way. Maybe they would appreciate a sincere, heartfelt message:
- "I'm really worried about your smoking. I've noticed that you've been sick more often than usual this year and I'm wondering if you've given any thought to quitting."
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Tip 3: Keep your opinions to yourself.
Really listen to what they want. The best message you can send to them is one of support and respect. Nagging and criticism will only push them farther away from you and may make quitting smoking seem less appealing.
- "Okay, I completely respect your decision to not quit right now. It's a really personal decision and I know that one day, when you think the time is right, you'll quit for good. I'll always be here to support you."
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Quitting smoking can be difficult and they will need your support. No matter what, you must stay positive. In time, and with your support, they will succeed.
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Resources
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Access online resources at www.myfseap.com (you will need your assigned Group Name and Password).
- See Leap Into Wellness on the MyHealth menu for "It's Time to Quit Smoking!"
Contact your Employee or Member and Family Assistance Program for coaching and support.
View the following site for online tools and a self-directed quit program:
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FSEAP offers confidential professional assistance on a wide variety of personal and work-related issues. For more information on your EAP, call 1.800.668.9920 or visit your MyEAP Web site at www.myfseap.com.
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*Clicking on this link will open a new window and take you to a Web site that is not affiliated with myfseap.com or Family Services Employee Assistance Programs. Links to other sites of interest are provided here as a service to you, however, we can make no claim as to the accuracy or validity of any information contained on these sites. As always, speak with a counsellor or physician for advice that is specific to you and your situation. |
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This newsletter is to provide timely information to readers; contents are not intended as advice to individual problems. Please contact your EAP professional for assistance. Editorial material is to be used at your discretion and does not necessarily imply endorsement by Family Services Employee Assistance Programs. |
All articles © Family Services Employee Assistance Programs (FSEAP), except where noted otherwise. Please note that the posting of the Solutions newsletters or any articles in whole or part on any public Web site is prohibited. Customers and clients of FSEAP can access an online archive of current and back issues: log on to www.myfseap.com using your assigned Group Name and Password and select Solutions Newsletter from the MyHealth menu. To request permission to reprint specific Solutions articles, contact FSEAP at info@fseap.com. |
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