Preparing to Stop Smoking


Top 10 tips:

  1. Set a date to stop smoking and stick to it. Call us to make your appointment.
  2. Keep a diary for a day or two. Note down for a short period of time why, when, where, with whom you smoke and the number of cigarettes. Please click on this link to view smoker’s diary (The Preparation Form).
  3. Think about your reasons for quitting smoking and write them down. This can include saving money, being healthier, for the sake of your family or just because you want to be free of the addiction. Keep this list somewhere handy to remind you why you quit.
  4. Get help. Inform your family members and close friends that you are going to stop smoking and ask them for their support.
  5. Quit together. Find others who would like to give up smoking and agree to support each other. Keep in daily contact and make a pact not to let each other down.
  6. Ease the withdrawal symptoms and plan some help. Nicotine is addictive and you may experience withdrawal symptoms like irritability, lack of concentration and sleeping problems. These symptoms are temporary and can be greatly eased with Laser Therapy.
  7. Prepare to stop smoking. Get rid of lighters, ashtrays and matches and make sure you don’t have any cigarettes around. Remove any stale smoke smells by spring-cleaning your house and clothes.
  8. Take it one day at a time. Concentrate on getting through each day without a cigarette. Know what you are going to say if someone offers you a cigarette – enjoy saying, “No thanks – I don’t smoke”.
  9. Break the links that create the habit. Most smokers will have times and places when they always have a cigarette, like after a meal or with a drink in the bar. Try to avoid these situations at first if you think you will be tempted to smoke, or do something different; go for a short walk after a meal.
  10. Learn to relax! Try this simple breathing exercise:

If possible, sit down with feet flat on the floor, hands resting on knees. Think of the word RELAX…On the RE breathe slowly in and hold for a few seconds and on the LAX breathe out through the nose until your lungs are empty. Repeat this exercise a few times, concentrating on the sensation of air moving in and out of the body. Start to breathe more deeply, still through the nose, consciously letting the air fill the abdomen, then the lower and upper chest in sequence. Breathe out the same way, expelling the air from the abdomen, lower and upper chest in turn. Repeat this breathing exercise 3 or 4 times, and then return to normal breathing.

Follow top 10 tips above and then:

Reward yourself!
Save the money that you would have spent on cigarettes for a treat such as a new outfit, going out for a meal or taking a vacation holiday.

And remember – once stopped, stay stopped. Remember that ‘just one cigarette’ can lead to another. Keep reminding yourself of the health and other benefits of stopping smoking. If you need support call the Anne Penman Helpline and speak to your technician.

Smoke your last cigarette before you come to your therapy session.
Please bring the notes you have taken about your lifestyle to your first session.

Anne Penman ©2019