So You've Decided to Quit Smoking

How long ago did you make your decision?  Chances are, it was a while back, but you just didn’t know how to go about it.  Whether you are going cold turkey, using nicotine replacement (like the patch), or a prescription medication (like Zyban), you should know what to expect during that initial quitting stage that usually lasts about a month.

The very first step is to de-smoke your home and car.  Clean your house thoroughly, washing the curtains, bedding, and linens and dusting all surfaces.  Get rid of ashtrays, cigarettes, and almost all of your lighters.  If you have been smoking heavily in your home for a number of years, a fresh coat of paint in the main rooms will help spruce it up, as well as keep you busy that first week.  Do the same type of cleaning with your car.

You can have it professionally detailed, including having the seats cleaned, for around $100.00.  It will be well worth it.  A fresh, clean smelling car will be one that you do not want to smoke in and it will increase its resale value.  Many people will not buy a used car that has been smoked in.  Once you have done this and a few days pass, you will suddenly notice how bad cigarette smoke smells.  You will smell it everywhere – on people who smoke, coming from cars next to you at a stop light, and in homes where smokers live.  This is your reminder of what you used to smell like.

Keep very busy the first week, and try to maintain a similar pace for at least a month.  Go to the movies and other places where smoking is prohibited.  Sit in non-smoking sections in restaurants, even if the person you are with smokes.  They can wait until later and usually understand what you are doing.  Exercising is a great way to stay busy and avoiding the urge to smoke.  It also has the added benefit of helping you keep off any excess weight that may accumulate during the first year.  When you stop smoking, you will in all likelihood eat more, mostly out of a desperate attempt to do something else besides smoke.  Choose hard candies, toothpicks and chewing gum instead of cookies or other sweets and keep them on you at all times.

Avoid other smokers, especially during the first few days.  If others in your family smoke, ask them to please not do it around you.  Create smoke-free areas in your house if they won’t smoke outside.  When you can, try to avoid situations where you will be tempted to smoke.  These typically include hanging out with your smoking friends, going to bars, and drinking alcohol.  Half of all people who quit will relapse during the first year, so don’t pretend that you can handle these situations during the first month.  Unfortunately, you may feel somewhat isolated during this time if all of your friends are smokers.  Talk with them and see what can be worked out.  Otherwise, you may become depressed, and this depression will tempt you to smoke.

Plan your quit time.  Do not attempt it during periods where you are likely to fail, such as a holiday when many smokers will be coming to your house.  If you are quitting cold turkey, it will take 72 hours to get the nicotine out of your system.  During this time, your moods may swing wildly.  Even though it would be ideal to be busy, a too stressful pace during these first 3 days may be untenable.  Explain to your family and co-workers that you are quitting and that you may be more irritable than usual.

Try to fill this time with enjoyable activities and get lots of rest.  Learn some relaxation and meditation techniques to use whenever you have that urge to smoke.  After the 72 hours are up, the worst is over.  You still may become irritable and want to smoke, but it will lessen with each day.  In the words of AA, take it one day at a time.