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Choose three events from that could cause you to return to your old habit. Choose situations that you are almost sure you will come across after you have quit. Think about your plan for these times. These plans can include thoughts and actions. They may include someone else’s help. Use the tools learned in this program to write a short plan.

Event:

Response Plan:

Event:

Response Plan:

Event:

Response Plan:

You may need to update your plan or improve it over time, after you have gone through the situation.

This may be your first time thinking about quitting or trying to quit. If you are like many, though, this is not your first rodeo. Think about the times you thought about quitting in the past.

If you have never tried to quit before, think about another major change you have made in the past. It doesn’t have to be health-related. The point is to identify strengths from your experience-and see what tripped you up.

*  What motivated you then? How important was it for you to change?

*  How did you try to make this change?

*  What went well? What did not go well?

*  What will you do the same this time?

*  What will you do differently this time?

With your experiences, you probably have ideas of what might work for you. Use the strategies in this guide to build on what you already know helps you succeed.

Quitting may cause certain changes in your body due to the withdrawal of the many toxins found in tobacco. Some of these changes you may enjoy-food tastes and smells better. Some changes may be a little unpleasant. Everyone will have a different reaction. However, most people will only have a few signals, and these usually last less than a week.

Some of these signals, of course, may be related to a health issue or illness. If you are concerned about how long a recovery signal is lasting or it feels more serious, contact your physician right away. You may be feeling that way because of something other than quitting.

Increased Hunger

The taste buds in the mouth become more keen when you quit and food tastes better.  You may find yourself eating more, which could add up to weight gain. Be mindful to increase physical activity, avoid emotional eating, and avoid snacks high in sugar and saturated fat. Choose crunchy vegetables or a high-protein snack instead.

Irritability and anxiety

Studies offer two reasons for this signal:

1. Smoking, chewing, and other tobacco behaviors serve as a mild calming agent for some. Take it away and the body is very tense until it adjusts.

2. Your whole life has been disrupted by quitting. Try a relaxation tool, take a hot shower, or call a close friend.

Coughing

The hair-like fibers (cilia) that line the bronchial tubes are starting to work to get rid of the mucus that tobacco produced. As the mucus loosens, you cough.

Sweating

One way the toxins leave the body is through the skin’s pores. This may show up as sweat. If this affects you, it should only last 3 to 4 days.

Frequent Urination

This may happen because of the extra liquids you’re drinking.

Constipation

The toxins in tobacco cause the release of the hormone adrenaline. For some, this helps in moving the bowels, so not smoking can lead to constipation. Eat high fiber foods, fruits, vegetables, bran, and whole grains. Drink plenty of water as well.

Loss of Sleep

Quitting may cause you to be restless at night. Increase your daytime activity to make you feel more tired. Try drinking a warm glass of milk before bed.

Sleepiness

For many people, tobacco provides a “lift.” Take that away and you feel more sleepy. Try to get as much sleep as you need.

Dizziness

With carbon monoxide no longer in the blood and the bronchial tubes clearing up, more oxygen may be entering the body. The result could be dizziness. Sit down and rest until it passes.

Mouth Sores or Bad Taste

Sores or bad tastes in the mouth may be due to the body chemicals that used to counteract the effects of the toxins in tobacco. Use an oral pain reliever for sores or see a doctor or dentist. Use mouthwash or breath mints for a fresher taste.

Lack of Focus

Turning your life around by quitting may make it harder for you to focus. A short walk is helpful.

Dreaming of Using Tobacco

Many people find they dream about using as they are trying to quit.

Sense of Loss

Quitting an activity that has been a major part of your life can make you feel very sad. There may be a feeling of missing something. This sense of loss will pass with time.

Headache

Your blood vessels open up due to withdrawal from nicotine. This could produce headaches during the first few days of quitting. Deep natural breathing, getting fresh air, and making sure you are eating healthy foods regularly can help.

Notice the unpleasant recovery symptoms-and make sure they are going away over time (otherwise, see a doctor). Try not to focus on the unpleasant recovery symptoms. You might overlook the good recovery signals that are taking place. Blame all the unpleasant changes on tobacco/nicotine. Focus on the good changes that have happened because you no longer use this addictive, body-damaging product. Keep in mind, no one ever died from quitting.

*  If you have quit, which of these recovery signals have you noticed so far? Have they started to go away yet?

*  If you are still thinking about quitting, imagine welcoming these changes as a sign that positive changes are happening in your body.

*  If you are cutting back (but haven’t quit yet), do you have any of these recovery signals already? While there is no healthy level of tobacco use, your body may begin to heal as you get close to quitting completely.

There are many ways to practice quitting before getting all the way there. You can improve your health even before you feel “all in”.

*  Leave your pack, can, or vape pen home when you go out for short errands. Try leaving products home when you go to work one day.

*  If you are a smoker, put a certain number of cigarettes in a pack for the day. Try to put one or two less in the pack than you’d normally smoke. If you usually smoke a full pack, take a few out at the beginning of the day so “finishing the pack” means smoking 18 instead of 20 cigarettes. After a few days, cut out one or two more.

*  Put your cigarettes, can, or vape pen out of reach in your car. Maybe keep them in the trunk of your car, or in the backseat. When you want to have one, you will need to pull over to the side of the road to safely get it. When you do, just take one. This makes your habit a lot less convenient. Practice working through an urge while you are deciding if you want to pull over or keep going.

What are some other ways you can practice change?

Anytime you are given a reward for something you do, chances are you will do it again. For example: If a person popped out and handed you a $100 bill each time you walked around the block, you would take a lot of walks.

The more rewards you get for quitting (from yourself and others), the more likely you will be successful.

Ciggy Bank

Take a jar and place it next to your “Butt Bottle.” Each day put the amount of money you would have used to buy tobacco in the jar. Write a reward you might buy with the money. Past QuitWell™ participants have taken vacations with their family, bought tickets to sporting events and concerts, and even bought a boat with the savings from quitting.

The Little Things

Give yourself a reward each day that you are successful. Choose things and activities that bring you joy. They don’t have to cost money.

*  Buy or pick flowers

*  Picnic in the park

*  Call an old friend

*  Take your car to the carwash

*  Rent or stream a movie