Quitting is tough, but being prepared boosts your chances of success. Build a quit plan to get ready and find out what to expect along the way. Complete 7 easy steps to create your own personalised quit plan. Create your own quit plan by following the steps below. You can download, print, and add your quit plan to your online calendars.
Notice when you have a cigarette. These'll be your triggers to avoid and knowing your triggers helps you stay in control. When you first quit, you might want to completely avoid your triggers. After staying smokefree for a while, you may find other ways to handle your triggers.
Select the triggers that cause you to smoke. They will be added to your quit plan.
Cravings only last a few minutes-but those minutes can be hard.
Select the types of cravings you usually have. The tips for beating these cravings will be added to your quit plan.
Try holding a straw in your hand and breathe through it.
Play with a coin or paperclip to keep your hands busy.
Practice deep breathing to calm down or go for a walk to blow off steam.
If you need someone to talk to, turn to your friends or family for support or phone Breathing Space for free on 0800 83 85 87.
Make a list of tasks that you can accomplish when a craving hits. This list can include things to do - such as replying to emails, running errands or planning your schedule for the next day.
Treat yourself to a different pleasure like listening to your favorite songs, plan a movie night with friends, or save up your cigarette money for a special treat when you reach a smokefree milestone.
Medication or nicotine replacement therapy (NRT), such as patches, gum, or lozenges, can help relieve your withdrawal symptoms. Talk to a QUIT YOUR WAY advisor to see which type of NRT is right for you and for help using your choice properly.
To keep your energy level stable, get regular exercise and have healthy snacks throughout the day.
Make sure you’re getting plenty of sleep at night to help you from feeling slow during the day.
There are lots of tools and resources to make quitting easier. Explore these and select the ones that interest you. They'll be added to your quit plan with information on how to use them.
To get information and help about quitting, think about phoning a Quit Your Way Scotland advisor on 0800 84 84 84 or by chatting online at www.QuitYourWay.scot. Our helpline and webchat services are open:
Monday to Friday, 9.00am to 5.00pm
Get help quitting through an online chat with a QUIT YOUR WAY SCOTLAND advisor www.QuitYourWay.scot. Available from Monday to Friday, 9.00am to 5.00pm
Using medications or NRT can improve your chances of quitting for good. Chat to a QUIT YOUR WAY advisor to find out which options are best for you.