Four steps of quitting

Prepare to be a non-smoker!


Stopping smoking requires motivation (the desire to quit) but also preparation.

Do this:

  1. Decide on a date, when you will stop smoking.
    Hint: Set a date 2-4 weeks away, so that you’ll have enough time to get ready. Make sure that you don’t have any stressful events during that time: examination period, work deadline etc.
  2. Take the nicotine addiction test and get nicotine replacement therapy if required.
  3. Cut smoking down little by little.
    Hint: If you are a heavy smoker, it is advisable to cut down little by little. Smoke less at at time, avoid typical smoking situations and postpone smoking until later.
  4. Tell the people around you that you are quitting smoking.
    Hint: Tell your boyfriend/girlfriend, friends, family, teachers, colleagues etc, that you’re going to give up smoking. Ask for their support, encouragement and understanding – remind especially other smokers.
  5. Get rid of all the cigarettes and everything related to them.
    Hint: When it’s time to quit, get rid of the cigarettes and everything related to smoking. The temptation gets smaller. Out of sight, out of mind.

Think also; when and why do you smoke? Make a plan of attack for these situations and feelings. How will you survive these moments when you won’t smoke anymore? A challenging situation is easier to face when you’re prepared for it.

8 questions for the one quitting:

  1. Why do you want to quit?
  2. How will you reward yourself when you’re successful? (Stages and final success)
  3. When you feel like smoking or you get nervous, what will you do?
  4. When you are being offered cigarettes, what will you say?
  5. What kind of activities will you create for yourself instead of smoking?
  6. What is going to be the most difficult thing about quitting? How will you survive?
  7. Why will you be successful at quitting?
  8. How will you support yourself? (slogan, motto, song, picture, etc.)

Write the answers down and carry them with you. When you feel tempted, read through them.
© Suomen Syöpäyhdistys 2009