Go It Alone

While we know that most people will be more successful with the support of one of our great Advisers, we also know that some people prefer to try to go it alone.  Here are our top tips to help you do just that!

The two things you have to beat

Nicotine - you are likely to be physically addicted to the nicotine in cigarettes.  Like with most addictions, cutting down is unlikely to help because you will eventually build back up to your previous smoking levels.  Remember that there is no safe level of smoking.  As you quit, you’ll go through two types of withdrawal.  The first is real physical withdrawal; the other is when you just remember what it was like to smoke and want a cigarette but without any physical craving.

Behaviour - you will also have lots of routines and habits tied up with your smoking.  When you quit, you need to prepare for and deal with both of these things.

The week before you quit

• Work out exactly why you really want to quit, write it down and keep it safe.  You can use that to keep reminding yourself what made you make the fantastic decision to quit.
• Set yourself a quit date but make sure you give yourself some time to prepare yourself properly.
• Buy yourself any Nicotine Replacement Therapy products that you need (like patches or gum - but remember if you get support from our Advisers, you can get these at prescriptions prices which will be either free or at least cheaper than buying them yourself).
• Consider buying some glucose tablets (not for diabetics).  These can help you get through any nicotine cravings you have.
• Buy any other things that might help to replace your cigarettes when you quit.  Consider things like sugar free lollipops and healthy snacks.
• Get some distractions to take your mind off quitting.  Try magazines, books, puzzles or quizzes.  Choose things that you will enjoy but that will also keep your hands and your head busy.
• Tell those close to you that you’re quitting and that you will need their understanding.  You may be a little more stressed in the early days but long term, you’ll be much more chilled!  Nobody ever knows a calm heavy smoker!
• Don't panic and smoke more in the last few days before you quit.  This would just make quitting harder.
• Think carefully about what cigarettes you will miss most and plan what you will do to replace those cigarettes.  If you can ensure that you replace those important cigarettes with something else, it will mean that you are occupied and miss them less.
• Read the guidance with any products you are going to use to ensure that you know exactly how to get the best use out of them.

The last cigarette

• The cigarette you have before bed on the day before you quit will be the last cigarette you ever have.  Really believe that is your last cigarette and congratulate yourself on your decision!
• When you have your last cigarette, get rid of everything to do with your smoking - your cigarettes, lighters and ash trays etc.  If you haven’t got them, you can't use them.

Quit day and beyond!

When you wake up, have a good breakfast.  For many people, this replaces the first cigarette of the day.  It also helps to keep your blood sugar levels steady which helps to overcome nicotine cravings.

• Eat a healthy balanced diet to help control your weight.
• Get lots of vitamin C and drink plenty of water.  Your body is going through a detox and this will help speed up the process and keep you healthy while you quit.
• Consider changing drinks that you associate with smoking.  If you normally drink coffee and have a cigarette, switch to another drink like juice so that you don’t have those old smoking associations.
• If you feel like you want a cigarette after a meal, brushing your teeth will help you get over it.
• Build some exercise into your routine.  You will have extra time on your hands now that you are not smoking and exercise releases feel-good chemicals and helps to control weight.
• A real nicotine craving will only last three minutes.  Just delay having a cigarette for those three minutes, and you will be over the craving.
• If you find yourself in an environment that you expect to be a challenge in your quit attempt, escape from it as soon as you can.
• If you drink alcohol, be careful.  Some people lose control when they drink and you don’t want to risk your quit attempt by drinking alcohol.  So, consider avoiding alcohol (and any other situations where you might be tempted) until you feel confident that you are truly a non-smoker.   This might sound like a big sacrifice but after just a few weeks, you can get on with enjoying your whole life as a non smoker forever!
• The first three days of quitting are normally the worst so getting through those is a massive achievement – congratulate yourself on how well you are doing!
• Don’t be surprised if you feel anxious or upset.  This is perfectly normal and it will soon pass.  Keep your motivation strong and remember how much better you will feel very soon.  Others will be proud of you too.  Keep reminding yourself you can do this!
• Plan how you will reward yourself for staying Smokefree.  Then make sure you get those rewards at regular times throughout the quitting process.  Rewards should be just for you!
• Save all the money you would have spent on cigarettes.  Watch it grow and put it to really good use.
• Never, EVER be tempted to just have another try of a cigarette,   Up to 95% of smokers relapse on just one puff of a cigarette.  If you do, you have to go through the challenges of quitting all over again.

And finally...

• Remember to tell us how you get on.  Good or bad, we want to know whether you found this advice helpful, and how you’re getting on with your quit!
• If you don’t succeed on your own, try again with support – you have four times the chance of success.