What to Do on Stop Day



On your stop day it is important to make changes to support your Call a Friendnew smoke-free lifestyle. Here are some tips to get you through the first days of being a non-smoker.

  • Be sure that you haven't used any tobacco products within hours before using any Nicotine Replacement Therapy products.
  • Get rid of all of your cigarettes, lighters, ashtrays and any other tobacco products. Do not keep any in your car, home, work, or anywhere else.
  • Make this day as stress-free as possible. While staying busy may be helpful, don't over do it either.
  • Talk with your support person.
  • Drink lots of water.
  • Change your usual routine.
  • Avoid places where people usually smoke or smoking is allowed.
  • Avoid coffee and other caffeinated drinks, or at least limit the amount.
  • Avoid alcohol - in my experience, this is what causes most relapses early on.
  • Exercise - walk, bike, attend an aerobics class, play basketball, or do other activities you enjoy.
  • Go to bed early - you need your rest!
If you feel the urge to smoke, realize that it will go away in a few minutes. The discomfort you feel is temporary and will get better over the next few weeks. If withdrawal symptoms get really intense, talk with your health care provider about medications that are available to manage nicotine dependence and the withdrawal symptoms.

Here are some other tips for managing urges:
  • Look at your reasons to stop smoking as motivation to get you through the urge.
  • Brush your teeth.
  • Drink a glass of water.
  • Do something with your hands like fixing something, scrapbooking, or other crafts.



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