1. Make a list of all of your reasons for wanting to quit. Do you want to breathe better, save money, have more stamina, live longer?
2. Spring clean and make your home and car smoke-free. Lock your cigarettes in the trunk when you're in the car. Move ashtrays outside. If you can only smoke outside, you're more likely to be successful!
3. For two or three days, keep track of every cigarette you smoke and find out what your triggers are. What were you doing and how were you feeling when you smoked?
4. Make an appointment to talk to your doctor about your quitting options. Ask about over-the-counter cessation aids like the nicotine patch or lozenge and prescription-only drugs like Zyban or Chantix.
5. Find a quit coach or support group. The Indiana Tobacco Quitline (1-800-QUIT NOW) will assign any resident of Indiana a professional quit coach who will help you develop and stick to your personalized quit plan.
6. Set your Quit Date and tell your family, friends and co-workers that you are quitting smoking on that day. Ask for their patience and support as you make the transition to being a non-smoker.
7. Begin switching to brands that deliver a lower dose of nicotine. If you smoke full flavor, switch to lights. If you smoke lights, switch to ultra lights. If they taste bad, it's all the more reason to give them up on your Quit Date!
8. Think about what your triggers are, and come up with something new to do instead of smoke. Make a list of ideas for combating those cravings. If you normally smoke while drinking your first cup of coffee, try drinking orange juice instead or change your routine a little.
9. Practice not smoking by taking mini-holidays from smoking. Try smoking only on odd hours of the day, visiting non-smoking establishments like smoke-free restaurants, the movies, church, the mall, etc.
10. Think about how you will handle stressful situations without smoking. Practice deep breathing techniques now to prepare. Sign up for a yoga or tai chi class, join a gym or start taking walks to clear your mind.
