Part 3: Making a Quit Plan

1. Be patient. I am trying to free myself from tobacco/nicotine. Quitting may make me tense, anxious, and prone to sudden mood swings. This is because I am doing without something I was used to having. Soon I will be secure in my ability to manage and I will be better than ever. Please bear with me a little longer.

2. Be curious. For years I have been using tobacco/nicotine to pass the time, to reward myself, to calm myself, to wake up, to help me think, and to get through stressful events. Now I am coping all on my own. Ask me how I am managing; ask me what my life is like without nicotine. It’s all very new to me and I may want to talk about it.

3. Be sensitive. All day long I must deal with the urge to use tobacco/nicotine. Sometimes it seems as if just about everything makes me think about it: getting ready for work, talking on the phone, ending a meal… I could really use your help to distract myself from these thoughts. Unless I mention it first, please don’t bring up the subject of my quitting.

4. Be supportive. I really need someone to root for me right now, someone to be on my side. I enjoy the special attention (like rewarding my first week without tobacco/nicotine with a special treat) that you give me while I am in the “crawling” stage of quitting.

5. Be positive. Sometimes I feel it is hard to remember all the good things that come with quitting. I like it when you notice the positive changes that you see in me. It means a lot to know that you are proud of me.

6. Be confident. I want to make it, but sometimes I am not sure that I have what it takes to quit. I need the people around me to believe that I can do it… and to say so.

What else will be helpful to you? Share this with those who want to support you.