Your smoking quit day
1. Get support
To stay smokefree, you don’t have to rely solely on your own willpower. You’re not in this alone, and there are things you can do to help you get through the day you decide to quit and beyond.
- Tell your family and friends. Ask them for help, especially in the early days of quitting, as these are going to be the hardest and most important time for you.
- Chat to a counsellor at Quitline (13 78 48). They’re trained to help you through the hard times and keep you on the right track.
- Follow Smokefree on social media. There are new quit smoking-related articles every few days to keep you motivated, and to keep you from second guessing your decision to quit.
2. Distract yourself
A great way to stay smokefree on your quit day is to distract your mind by keeping busy. This will keep you from thinking about smoking and will help take your mind off the urge to smoke.
You might want to try some of the following:
- Go to the gym, or work out at home
- Go out for a walk or a jog
- Drink lots of water
- Chew gum or lollies (in moderation)
- Go to the movies
- Throw a footy
- Hang out with non-smoking friends
3. Avoid your triggers
When you smoke, you associate certain things, feelings, and people with your smoking. On your quit day, try to stay away from things that make you want to smoke.
Here are some important things you should do today:
- Throw away your cigarettes and anything smoking-related. Get rid of anything that reminds you to smoke, if you haven’t already. Don’t put it away – throw it away.
- Make sure your clothes are freshly washed. A jacket that smells of cigarettes is not going to help today, so make sure you throw it in the wash.
- Change up your routine. If you smoke with your morning coffee or on your breaks, change things up today and avoid any people and places that would ordinarily trigger you to smoke.
4. Stay focused
Quitting smoking isn’t one day at a time – it’s one cigarette at a time. If you smoke 20 cigarettes a day, you’ve only had a successful day once you’ve skipped your 20th cigarette.
Ensure you approach quitting with both feet in. It’s easy for your brain to convince you that sneaking a cigarette is okay because you haven’t had one all day. Your brain is addicted to cigarettes, so try not to listen to its advice in respect to smoking.
The most important thing on your quit day (and every day after) is that you don’t smoke at all.
You need to set a precedent to show yourself that it’s possible. But if you do slip up, try not to get too disheartened. Instead, work out what made you slip up so you can avoid this from happening next time.
5. Treat yourself
Quitting smoking can be a difficult process, and getting through your first day without smoking is definitely something to be celebrated. It’s important to recognise your achievements.
As you’re now on track to save thousands of dollars a year, you can consider:
- Going to your favourite restaurant
- Enjoying a live show, concert or performance
- Taking a weekend getaway
- Investing in a new hobby
Make sure you really consider that these pleasures are only possible due to your hard work and dedication to quitting smoking, and you may not have had these experiences otherwise.
6. Stay positive
Don’t think of quitting as a permanent thing. You may be quitting right now, but soon you’ll be an ex-smoker with quitting in the past. Take it one day at a time and really focus on how much easier each day becomes.
You’re on the right track to a better and healthier life, for you and your loved ones.
Stick with it.
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