Stoptober 2021 – Preparing to Quit

So, it’s that time of the year again when if you are a smoker, you might be thinking about the Stoptober 28 day challenge of not smoking for 28 days.

Here are a few ways to prepare for your quit attempt. Following these steps may help you to achieve your goal of becoming smokefree for good, this Stoptober!

  • List the reasons why you want to quit and all you will gain by quitting. Read this when you need a motivation boost! The more the reasons are personal to you, the more likely that your quit will be sustainable.
  • Ask family and friends for support.
  • Think of the ways that you can change your normal routine.
  • List new hobbies that you will work on or interests you will participate in after quitting.
  • Stock up on supplies to keep your hands and mouth occupied. (Gum or a stress ball will do the trick!)
  • Remove all tobacco items from your home, car, or office (including lighters, ashtrays, and anything associated with smoking).
  • Drink lots of water and get some exercise.
  • Tell yourself you can do it!
  • Use meditation, prayer, or affirmations to get yourself in a positive frame of mind.
  • Work out, in advance, what you will do in the moment if you are triggered to smoke.

For most people who are quitting smoking, cravings or urges to smoke can be powerful. However, you don’t need to be at the mercy of these cravings. When an urge to smoke strikes, remember that although it may be intense, it will likely pass within a few minutes whether you smoke or not. Each time you resist, you’re one step closer to stopping smoking for good.

10 ways to help you resist the urge to smoke:


If you feel like you’re going to give in to your craving, tell yourself that you must first wait 10 more minutes and then do something to distract yourself. This simple trick may be enough to derail your craving.

Don’t have ‘just one’

You might be tempted but don’t give in. Often, having ‘just one’ leads to another, then another – and you may end up smoking regularly again.

Avoid triggers

Urges to smoke are likely to be strongest in the situations where you smoked most often – in the car or with your morning coffee. Identify your trigger situations and have a plan in place. Don’t set yourself up for a relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to occupy yourself with doodling rather than smoking.

Get physical

Physical activity can help distract you from cravings and reduce their intensity. Just 30 minutes of moderate physical activity can make a craving go away. Get out for a walk or jog. If you’re stuck at home or the office, try squats, deep knee bends, running on the spot, or walking up and down a set of stairs a few times. If physical activity doesn’t interest you, try needlework, woodwork, colouring, or journaling. Or do chores for distraction, such as vacuuming or filing paperwork.

Remember – if you are a One You Surrey client you get free access to online fitness classes at The Gloji Gym.

Practice relaxation techniques

In the past, smoking may have been your way to deal with stress. Trying to resist a craving can itself be stressful. Take the edge off stress by practicing relaxation techniques. These include deep-breathing exercises, muscle relaxation, yoga, visualisation, hypnosis, and massage.

Get support

Tell someone supportive about your quit. Chat on the phone, go for a walk together, or simply share a few laughs.

Remember the benefits of quitting

Write down or say out loud the reasons you want to stop smoking. These might include feeling better, getting healthier, sparing your loved ones from secondhand smoke, recovering your sense of smell and taste or saving money.

Go online/Use an App

Join our Facebook support group and chat to others who are all quitting together. We share tips and advice and you can learn from how others have handled their cravings. The NHS Smokefree app is also a great way to get tips and advice on the go.

Chew on it

Give your mouth something else to do. Chew on sugarless gum or sugar-free sweets. Other options could be raw carrots, celery, nuts, or sunflower seeds – something crunchy and satisfying. Remember, trying something to beat the urge is always better than doing nothing. And each time you resist a craving, you’re one step closer to being totally smokefree!

Keep using your medication

Whether you are using nicotine replacement therapy (NRT), bupropion (Zyban), or varenicline (Champix), this will help you to become smoke free. Use as directed by your advisor for best results.

It’s not too late to sign up for Stoptober! Complete our short referral form and a member of our team will be in touch within 2 working days!

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