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Prepare to Stop Smoking

Top 10 tips when preparing to stop smoking:

  1. Set a date to stop smoking and stick to it.
  2. Keep a diary for a day or two. Note down for a short period of time why, when, where & with whom you smoke and the number of cigarettes.
  3. Think about your reasons for quitting smoking and write them down. This can include saving money, being healthier, etc.
  4. Inform your family and close friends that you're going to stop smoking & ask for their support.
  5. Find others who would like to give up smoking and support each other.
  6. Get rid of lighters, ashtrays and matches. Make sure you have no cigarettes around.
  7. Remove any stale smoke smells by spring-cleaning your home and clothes.
  8. Take it one day at a time. Concentrate on getting through each day without a cigarette.
  9. Break the lines that create the habit. Most smokers will have times and places when they always have a cigarette.
  10. Learn to relax.


Try this simple breathing exercise.

If possible, sit down with feet flat on the floor, hands resting on knees. Think of the word RELAX… On the "RE" breathe slowly in and hold for a few seconds and on the "LAX" breathe out through the nose until your lungs are empty.

Repeat this exercise a few times, concentrating on the sensation of air moving in and out of the body. Start to breathe more deeply, still through the nose, consciously letting the air fill the abdomen, then the lower and upper chest in sequence. Breathe out the same way, expelling the air from the abdomen, lower and upper chest in turn. Repeat this breathing exercise 3 or 4 times, and then return to normal breathing.


Follow our top 10 tips above and then:

Reward yourself!
Save the money that you would have spent on cigarettes for a treat such as a new outfit, going out for a meal or taking a vacation.

Remember – once stopped, stay stopped. ‘Just one cigarette’ can lead to another. Keep reminding yourself of the health and other benefits of stopping smoking. If you need support call the Anne Penman Helpline and speak to your technician.

Smoke your last cigarette before you come to your therapy session.
Please bring the notes you have taken about your lifestyle to your first session.

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