P.L.A.N. Your Quit

PLAN: It is important to plan your quit attempt.

P– Pick a Quit Day.
L– Let friends, family, and coworkers know you plan to quit.
A– Anticipate your triggers and use the "A" strategies to cope.
N– Nicotine addiction medication – talk to your doctor about options.

PLAN– Pick a Quit Day

Choose a day that you will stop using tobacco. This is your Quit Day! It is important to set a day and prepare for it. Find a day that is not too stressful. Think about a day that may have some meaning to you. Here are some ideas:

• A birthday. Your birthday reminds you that you are doing this for your life.
• A child, grandchild, or family member’s birthday. This reminds you that you are quitting for your family.
• An anniversary. Anniversaries that reminds you that you want to be healthy for your loved ones.
• A vacation. Consider quitting on vacation when you will have little stress.
• A holiday. Perhaps New Years Day, Independence Day (July 4th), or The Great American Smokeout (the third Thursday of each November).

You might also choose a typical day, such as the first of the month. That is good too. When you are ready to make the change, the actual day is not as important as how well you prepare for it.

PLAN– Let family, friends, and coworkers know you plan to quit

It is important to let others know about your Quit Day. Studies show that support from other people can really improve your chances to quit.

Some people like to have friends and family members ask them how things are going. Other people don’t want to talk about their quit attempt. It is important to know what you need and let people know how they can help you.

Here are some ideas:

• Ask other smokers to avoid smoking around you.
• Ask family members to help you clear tobacco products and cigarette smell out the house and car.
• Ask your loved ones and friends to understand if you have mood changes. Ask them not to take it personally.
• Talk with others who are quitting, such as as an online support group.
• Quit with a buddy or friend who will support your success.

PLAN – Anticipate your triggers and use“A” strategies to cope.

It is important to know your triggers. What is a trigger?
A trigger is anything that gives you an urge to use tobacco. It could be a person smoking or using spit tobacco near you. It could be a feeling like stress, anger, excitement, or boredom. It could be a place like an outside bar or patio where you used to smoke. Everyone who tries to stop tobacco is going to face some triggers. It is easier to deal with them, if you can anticipate what they will be and have a plan how to deal with them.

Common Triggers

• What are your triggers? Use our 3 A's Strategies Worksheet to figure them out.
• Read some real strategies from ex-smokers to give you some ideas.

PLAN – Nicotine Medication: talk to your doctor about nicotine medications

Talk to your doctor or health care provider about nicotine medications. Everyone who is trying to quit may benefit from using a medication. In fact, research shows that using nicotine medications can double or triple your chances of quitting for good.

Did You Know?
Nicotine is not the deadly substance in cigarettes that causes cancer and lung disease. Carbon monoxide, tar and other toxins are the deadly ingredients in tobacco.

Quitting Tobacco Medicines
The U.S. Food and Drug Administration (FDA) has approved the following medicines to help you quit tobacco:
Varenicline (Chantix™) — This is a different type of medicine for quitting tobacco. Chantix acts at sites in the brain affected by nicotine. It works in two ways:
• lessens withdrawal symptoms
• blocks enjoyable effects of smoking

Chantix is a pill that must be prescribed by a health care provider. Begin taking Chantix one week before your Quit Day. Many people can continue taking this medicine for up to six months. In recent studies, people who continued taking Chantix for six months were much more likely to quit and remain tobacco-free at least one year. Some people have an upset stomach the first week of taking Chantix.

Bupropion SR (Zyban®, Wellbutrin SR®) — This is a pill that can lessen your desire to smoke. Zyban is a prescription medicine, so check with your doctor as soon as you decide to make a quit attempt. You should start taking Zyban seven to ten days before your Quit Day. Many people need to continue taking this medicine for up to six months.

If you have felt sad or “blue” when cutting down or trying to quit tobacco in the past, Zyban may be helpful for you. The medicine in Zyban is also helpful for symptoms of depression.

Nicotine Replacement Therapy
The following medicines are Nicotine Replacement Therapy (NRTs). These medicines provide nicotine to your body in a different way than tobacco. You also get less nicotine with NRTs than from tobacco. Using an NRT when you quit can lessen cravings and withdrawal symptoms.

Follow these recommendations to receive the most benefit:

• Start taking an NRT before or on your Quit Day.
• Read and follow the package instructions to make sure you:
  • use the correct technique
  • use the correct dose for the amount you smoke

Nicotine Patch (Habitrol®, NicoDermCQ®)— A nicotine patch is placed onto your skin and releases nicotine into your blood stream. It maintains an even level of nicotine in your system without tobacco. There are a number of nicotine patches available in different strengths and preparations. Some generic patches are available at a lower cost.

Some patches are meant to be worn overnight and others to be removed at bedtime. If you don’t wear a patch overnight, your blood level of nicotine will be low in the morning. When you apply a new patch it takes some time for the nicotine to get into your system. If a morning cigarette is important to you, you may need a fast acting NRT, such as the nicotine lozenge (see below) when you awaken.

Nicotine Gum (Nicorette®) — As you chew nicotine gum, nicotine is released and absorbed by the blood vessels in your mouth. Don’t chew this gum like regular gum. Slowly chew the piece of gum a few times until you feel a tingle. Then park it between your cheek and gum. One piece of gum lasts about 30 minutes. Use the nicotine gum on a schedule, such as one piece every 1-2 hours. Don’t wait until you have a strong craving.

Nicotine Lozenge (Commit®) — The nicotine lozenge is small and releases nicotine as it slowly dissolves. Do not chew or swallow it. Shift it around in your mouth when you feel a tingle. A lozenge lasts about 30 minutes.

Nicotine Nasal Spray (Nicotrol NS® prescription only) — The nicotine nasal spray delivers nicotine into your bloodstream very quickly. This helps to reduce the craving for a cigarette. The nicotine solution can irritate the lining of the nose and upper airways and cause sneezing. The sneezing lessens with use, but this medicine is not recommended for people with asthma, nasal or sinus problems.

Nicotine Inhaler (Nicotrol® prescription only) — The nicotine inhaler is a small device that you hold in your hand and inhale, similar to a cigarette. As you inhale from it, nicotine is quickly released into your blood stream. This is helpful for people who want to keep their hands busy.

Combinations of medicines – Some medicines can be combined for more relief. Some people do better by using a combination of nicotine replacement products such as the nicotine patch with the nicotine lozenges or gum. Another effective combination for some is Bupropion and the NRT patch. Some medicines cannot be combined such as Chantix with a nicotine patch. Talk to your doctor before your Quit Day to decide what is right for you. Studies show that the right combination of medicines can help your chances of quitting for good.

Download and print the Quitting Medications Chart which tells you how to use these medications and the potential side effects.

NEXT: Breathe Easy Guide: When You Quit

References

Fiore, M.C., Jaen, C.R., Baker, T.B., et al., Treating Tobacco Use and Dependence: 2008 Update. Clinical Practice Guideline. Rockville, MD: US Department of Health and Human Services. Public Health Service. May, 2008.

Abrams, D.B., Niaura, R., Brown, R. A., Emmons, K.M., Goldstein, M.G., & Monti, P.M. (2003) The Tobacco Dependence Treatment Handbook: A Guide to Best Practices. Guilford Press. New York, NY.