Planning Quit Date
Time to Quit
Your local stop smoking service can be contacted
on 0800 056 7890
On the day you stop smoking, get ready to make changes in both
the way you think and act. For example:
To remove temptations, I will:
- Choose a stress-free quit date;
- Not buy or carry cigarettes;
- Put away reminders like ashtrays, matches, lighters etc;
- Avoid alcohol until I’m sure it won’t weaken my resolve;
To get support for myself, I will:
- Talk to a friend/relative about why stopping is important to
me;
- Talk to an ex-smoker. Find out how they stopped. If they can, I
can too!
- Team up with someone else for mutual support;
- Call the TIME TO QUIT Smoking Cessation
Service on 0800 056 7890;
- Call the NHS Smoking Help line 0800 169 0 169.
To change my thoughts about smoking, I will:
- Remember that “just one” cigarette will undo all my hard
work;
- Remind myself why I want to stop and the benefits to me;
- Remember that I am the one in control;
- Take each day as it comes.
- Read through my ideas of ways to cope;
- Use NRT.
To cope with urges to smoke, I will:
- Remember that cravings pass quickly;
- Stop and take some long, slow, deep breaths;
- Drink a glass of water very slowly;
During the first week, I will:
- Try taking a different way to work, college or the shops;
- Keep busy, begin a project, or DIY job;
- Go to non-smoking areas/venues;
- Go outside for some fresh air each day.
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