10 Steps to Being a Quitter: Stop Smoking in 31 Days
January 12th 2011 09:43
By RealAge
Most successful quitters don't wake up one morning, say, "I quit," and never light up again. In fact, on the RealAge Stop Smoking Center -- where you'll find the patient-proven YOU Can Quit Plan, which is also used at the Cleveland Clinic -- smokers are told not to quit for 31 days. That's how long it takes to prepare for change.
Step 1: Make Yourself a Promise
You know all the reasons you "should" quit, but you haven't been able to make the commitment, right? Trust us. In 31 days, you'll be ready -- maybe even eager -- to sign a Breathe Free Pledge. All you have to do is take 10 steps over the next 31 days.
Step 2: Set a Quit Date
If you’re starting today, count ahead 31 days, and make day 32 your quit day. Mark it on all of your calendars. You’re establishing a new habit -- daily walks -- that will help you let go of the old, nasty one. Research shows it takes at least 30 days to train your brain to do that. You’ll need that time, too, for the prep work coming up.
Step 3: Write Down 3 Reasons You Want to Quit Smoking
Get ready to get back at least 7 of the 8 years of life that pumping smoke down your airways has stolen. Some quitters want to clear their lungs of carcinogens and open their airways to let in more fresh air. Others decide to protect the arteries that feed their heart and brain. Your reasons for saying no to cigarettes are unique to you, but living longer shows up on most lists. Write your reasons on a small card, and take a peek at it every time you light up or have the urge.
Step 4: Start Walking
Walking 30 minutes a day, every day, is going to become a habit for you. The next month of daily walks establishes the discipline that will help you stick with your plan. Plus, it increases your stamina and helps you avoid weight gain when you quit smoking. You'll also start fully tasting food for the first time in years.
Step 5: Check Insurance Coverage
Your health insurance benefits may pay for a portion of your stop-smoking investment -- prescription drugs, nicotine replacement therapies (NRT), counseling, and alternative therapies such as acupuncture. Ask your insurance provider exactly what is covered, and for how long. Ask about everything. This is a time when you need all the help you can get.
Step 6: Get a Checkup
Tell your doc that you have decided to quit and want to be certain that the techniques and meds that will help you quit won't interfere with any other medications you may be taking or any health issues you have. Ask for a prescription for one of the quit-smoking drugs that will help you move from smoker to quitter more easily (coming up next).
Step 7: Fill Your Rx
You may be strong, but cigarette cravings are like the Incredible Hulk: They come on fast and furious. There are several anticraving drugs that will ease your transition to quitter. One is varenicline (Chantix). Another is bupropion (Zyban or Wellbutrin). The YOU Docs prefer bupropion because, unlike varenicline, it can be taken along with nicotine replacement therapies (NRT). That combo 1-2 punch will greatly improve your chances of success. Start taking your anticraving Rx 2 days before your quit day.
Step 8: Loosen the Grip
The first 31 days are your get-ready month. Start to disrupt your smoking habits, and practice what you might do instead of lighting up. For instance, try not lighting up in two or three situations that usually trigger the desire to smoke. Cut back to one pack or less a day, and carry that pack in a different place than usual. Switch brands to one you don’t like as much. Get rid of your lighter. Learn a relaxation technique to use instead of smoking when you’re stressed.
Step 9: Find a Quitting Buddy
Don’t go it alone. Everyone needs to be encouraged by someone, so try to find a support partner who needs you as much as you need him or her.
Step 10: Ready, Set, Toss 'Em
On day 30, start taking your quit-smoking drug. Take it again on day 31. Then, on day 32, take your Rx, put on your nicotine patch, and toss those cigarettes, ashtrays, and other smoking-related objects! You’re now beginning your new life as a nonsmoker. And don’t forget, keep walking.
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