The first few weeks after quitting smoking can be tough: you may be experiencing withdrawal symptoms, following unfamiliar routines, or managing stress and social situations without cigarettes. But now is the time to put your Quit Plan and preparations to work!
There’s plenty to do during the first two weeks of your quit that can help you through the difficult points ahead. Quitter’s Circle is here to serve as a resource to help you stick to your plan, navigate any struggles, and live a smokefree life. Keep in mind that there is no one way to quit smoking, and that you know yourself and your needs best – so use the below as guidelines to help you on your quit journey.
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Prep for Success: Before your Quit Date, you likely made a Quit Plan. That plan can help keep you on the path to staying smokefree. Stick to your plan and use your support team to help you get through these few weeks.
- Review your quit plan and make sure it still suits your needs. Don’t be afraid to adjust, reschedule, or reuse parts of your plan to help you going forward.
- Check in with your healthcare provider. Let them know how you are feeling on any quit smoking medications, and whether you have withdrawal symptoms. Feel free to ask them to help you create an exercise regimen now that you may be breathing easier.
- You may feel the need to hold something in your hands or put something in your mouth. Distract yourself by keeping objects nearby that you can fidget with (like a pencil), or put in your mouth (like a toothpick).
- Keep your Quit Kit on hand to deal with urges. Your Quit Kit might include sugar-free gum, stress toys, a water bottle, and a list of your reasons for quitting. Replenish it when it runs low.
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Recognize Rough Spots: There may be hardships or setbacks along your journey. Understanding the withdrawal symptoms that you may have and planning how to deal with urges and get through stressful situations may help you on your quit journey.
- Prepare for potential withdrawal symptoms. Depressed mood, irritability and trouble sleeping are a few symptoms to be prepared for. Talk to a healthcare provider about what to expect and the best ways to deal with withdrawal symptoms.
- Overcoming urges and avoiding triggers are important skills to learn and use while you’re quitting.
- Manage day to day stress in a healthy, tobacco-free way and prepare for any stressful situations that may arise while you’re early on in your quit.
- Understand that slip-ups can happen. One or two cigarettes isn’t a reason to give up – it’s a reminder to pay attention to your Quit Plan and see if there is anything you could adjust to help you stay smokefree. If you smoke multiple cigarettes for days in a row, consider setting a new Quit Date and trying again.
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Keep Up the Quit: The first few weeks after quitting smoking may be the hardest, and it’s easy to get discouraged. But know that these weeks will pass, and the experience of getting through it may even leave you feeling more prepared and motivated to stick to your quit going forward.
- Believe in yourself – a simple “I got this” can be your mantra as you focus on overcoming any urges and staying committed to your quit. You can do it!
- Don’t give up – not matter what happens. Give yourself a pep talk or hang out with a supporter to help get your mindset back on track.
- Check-in (and celebrate!) at milestones. Whether you’re one week, one month or one year smokefree, celebrate! You’re accomplishing a great feat. Check in with yourself and your supporters to make sure you’re aligned on your goals and how you can achieve them.
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Though quitting smoking may be tough right now, know that you’re on the right track – keep it up! Let us know how your quit journey is going by commenting on our Facebook, Twitter or Instagram social pages--and interacting with our community!