I'm thinking of quitting
Congratulations! You’ve taken the first step towards a smokefree life. Thousands of people have used Yorkshire Smokefree to help them stop smoking and we can help you too.
Every smoker's experience of trying to stop is different and what works for one successful quitter will not necessarily work for another. However we have lots of different options available and we will be there every step of the way to help you.
Welcome Back. Just because you've tried to quit before and haven't succeeded, it doesn't mean you can't do it. We're here all the way to help you quit for good.
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Your Quit Your Way
Prepare to Quit
Quitting is really hard, and we do understand that. But it is much easier if you prepare for your quit.
When you are ready to quit, try to think about these following steps:
- Pick a Quit Date
Pick a date within the next week (or two) to quit smoking. This will give you enough time to prepare. Try and avoid a day where you know you will be busy, stressed, or tempted to smoke (for example, a night out with friends, funeral or a holiday).
- Tell Family and Friends your Plans to Quit
Quitting smoking is easier when friends and family support you. Let them know you are planning to quit. Explain how they can help you quit. We all need different things, so be sure you let friends and family know exactly how they can help you. Here are few ideas to help:
- Tell family and friends your reasons for quitting.
- Ask your friends and family to check in with you to see how things are going.
- Identify your smoking triggers, and ask your friends and family to help you deal with them.
- Ask your friends and family to help you think of smokefree activities you can do together (like going to the movies or a nice restaurant).
- Know a friend or family member who smokes? Ask them to quit with you, or at least not smoke around you.
- You are going to be tempted to smoke. Ask your friends and family not to let you have a cigarette—no matter what.
- Let your friends and family know that you may be in a bad mood while quitting; ask them to be patient and help you through it.
Support is one of the keys to successfully quitting.
- Anticipate and Plan for Challenges While Quitting
Quitting smoking is hardest during the first few weeks. You will deal with temptations to smoke, withdrawal symptoms, and cigarette cravings. An important part of preparing to quit is anticipating these challenges. Be aware of the following:
The first few weeks after quitting, a lot of people will crave a cigarette. This is because of withdrawal. Withdrawal is when your body gets used to not having nicotine from cigarettes. Nicotine is the chemical found in cigarettes that makes you want to keep smoking. Some of the more common feelings that come with withdrawal are:
- Feeling a little depressed
- Not being able to sleep
- Getting cranky, frustrated or mad
- Feeling anxious, nervous or restless
- Having trouble thinking clearly
You may be tempted to smoke to relieve these feelings. Just remember that they are temporary, no matter how powerful they feel at the time. Having a cigarette wont remove the problem, it’ll still be there when you have finished.
Triggers are specific persons, places, or activities that make you feel like smoking. It is important to know your smoking triggers so you can learn to deal with them.
Cravings are short but intense urges to smoke. They normally only last a few minutes. Plan ahead and come up with a list of short activities you can do when you get a craving.
- Remove Cigarettes and Other Tobacco From Your Home‚ Car‚ and Work
You will be tempted to smoke during your quit. Stay strong; you can do it! Removing things that remind you of smoking will get you ready to quit. Try these tips:
- Throw away all your cigarettes and matches. Give/ throw away your lighters and ashtrays. Remember the ashtray and lighter in your car!
- Don't save one pack of cigarettes "just in case.' Keeping one pack just makes it easier to start smoking again.
- Remove the smell of cigarettes from your life. Make things clean and fresh at work‚ in your car‚ and at home. Wash your clothes. Shampoo your car. You will be less tempted to light up if you don't smell smoke.
- Have your dentist clean your teeth to get rid of smoking stains.
Don't Use Other Products with Tobacco
Thinking about using other tobacco products instead of cigarettes? All tobacco products contain harmful chemicals and poisons. Despite their name, light or low-tar cigarettes are just as bad as regular cigarettes. Smokeless tobacco‚ pipes‚ cigars‚ cigarillos‚ hookahs (waterpipes)‚ bidi cigarettes‚ clove cigarettes‚ and herbal cigarettes can also hurt your health.
All tobacco products are dangerous.
Choose the support that's right for you
Many smokers want to quit but aren't sure about the best way to go about it. Yorkshire Smokefree has lots of free support on offer and by using the support that's right for you, you'll be boosting your chance of quitting.
Thousands of people have quit for good with our help and studies show that you're up to four times more likely to quit successfully if you use a combination of stop smoking medicine and specialist help and support from a Stop Smoking Service.
You don't have to quit smoking alone. It's much easier to do it with the right information, advice and support.
Developed by experts and ex-smokers and delivered by professionals, your local Stop Smoking Service provides expert advice, support and encouragement to help you stop smoking for good.
Call Yorkshire Smokefree on 0800 612 0011 (free from landlines) or 0330 660 1166 (free from most mobiles) to speak to a trained, expert adviser.
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If you need help right away, you can talk to a stop smoking advisor by phone on 0800 612 0011 (free from landlines) or 0330 660 1166 (free from most mobiles).