Congratulations for making the decision to stop smoking. It’s the best thing you can do for your health.

If you have tried to quit before, you probably know that its not all about willpower. It is also about having a plan and getting support.  That is where Smokefree Ghana can help.

If you are ready to quit or thinking about quitting and you need help, please call Smokefree Ghana at xxxxxxxxxx. Our councelors speak all major Ghanaian languages.

Steps to help you quit

1. Write down all the reasons you want to quit. Keep your list where you’ll see it often. e.g.  where you keep your cigarettes  or in your wallet .
2. Learn how much you depend on nicotine. Knowing how addicted you are to nicotine can help you  quit. It can help you decide if you need extra support, such as joining a quit smoking program or taking medication to help you quit. “Answering this simple nicotine addiction test will help you figure out how much you depend on nicotine. The higher your score the more dependent you are and the more likely you would need help. But remember no matter what your score is you would have to work hard to quit! I. Do you smoke your first cigarette soon after you wake up? II. Do you smoke more frequently in the hours after waking than during the rest of the day? III. Do you find it difficult not to smoke? IV. How many cigarettes do you smoke a day? V.   Do you smoke when you’re so sick that you’re home in bed? “
3. Understand what makes you want to smoke and know your triggers. Wanting to smoke is not just an unhealthy habit.  You want to smoke because your body now relies on nicotine. When the amount of nicotine in your body runs low, it triggers a craving—a strong, almost uncontrollable urge—for another cigarette. You may feel jittery, short-tempered or anxious when you haven’t smoked because your body wants nicotine. Triggers – people, places, activities, and feelings you associate with smoking make you want to smoke. Your triggers might be hearing the noise from a party, finishing a task, or smelling coffee. Whatever triggers you, can make you crave a cigarette.
4. Prepare to meet your triggers head on. You can get prepared to quit smoking by thinking of ways to avoid some triggers and creating alternatives for others. You’ll find that the urge to smoke only lasts a few minutes. Even if it lasts longer, it will go away, whether or not you smoke. Fighting the urge to smoke is easier if you:  i. Take a deep breath ii. Keep your hands busy—write, doodle, or hold a coin or pencil . iii. Put something else in your mouth, such as a toothpick, sugar-free   lollipop or a celery stick . iv. Go places where smoking is not allowed, such as a library or nonsmoking restaurant  v. Hang out with people who do not smoke  vi. Avoid or reduce alcoholic drinks; try to drink water or juice instead
5. Now is the time to S.T.A.R.T.
6. On your quit date

• Set quit date
• Tell family, friends, co-workers you plan to quit.
• Anticipate and plan for the challenges you will face while quitting.
• Remove cigarettes and other tobacco products from your home car and work place.
• Talk to a doctor/health care professional or smoke-free counselor if you have doubt you can do it on your own.

• Keep busy and find new things to do-spend as much time as you can in non-smoking places. Create some new habits and mix up your daily routine. Today and the days ahead will be easier if you avoid things that remind you of smoking. Remember-it’s harder to smoke if you are keeping yourself busy and finding new things to do

• Stay away from what tempts you -Changes in your routine help you avoid times and places that trigger the urge to smoke.

• When you really crave a cigarette- Remember the urge to smoke usually lasts only a few minutes. Try to wait it out. One reason it’s important to get rid of all your cigarettes is to give yourself the time you need for these cravings to fade. Drink water or do something else until the urge passes. Look at the plan you made when you were getting ready to quit.

• Plan to reward yourself- Don’t think of it as stopping smoking. Think of it as starting a new, healthier life style. Staying smoke-free is challenging. It takes some time. Be patient. You will begin to feel better. Setup rewards to remind yourself how hard you’re working. e.g. buy yourself something special to celebrate quitting .

7.   Stay smokefree.

• Keep your guard up
• Do not get discouraged if you slip
• Stay upbeat
• Focus on a new, healthier lifestyle

8.   Focus on a new, healthier lifestyle

• Watch your weight
• Get in shape by exercising
• Eat healthy foods
• Start a new hobby

9.   Take one day at a time – each day without a cigarette is good news for your health, your family and your pocket.

Quit support:

Contact smoke free Ghana for support through

Dr. A. Kyei Faried
Email: kyei.faried@smokefreeghana.com
or
Wil Agbenyikey
Email: wil.agbenyikey@smokefreeghana.com

Tools to Help you quit