Blitz Your Quit Plan

Anna
Quit Date 27th JUNE 2022

*Your plan includes weekly check-ins with the advisors, please take the time to complete
them as you are more likely to quit with their advice and support. The app will
automatically prompt you when a check-in is due*

Top Tips for Stopping Smoking:

Do not carry cigarettes with you or have them in the house (if possible)

Take one day at a time

Carry a photo of someone who will be proud of you for stopping smoking – add a
photograph to the motivation card on the app

Stay Positive

Practice deep breathing exercises

Plan ahead for tricky situations, use the ‘if, then’ method shown in Missions (day 4)

List your reasons for stopping smoking and keep them with you

Drink plenty of water

Remember – Not one more puff, no matter what

Save the money you would have spent on cigarettes and treat yourself to something nice.

• Chew gum or try lollipops

• Sip water
Common triggers: • Try to use Headspace twice a day
• Going to the pub/socialising • Deep breathing exercises
• Feeling hungry • Go for a run or brisk walk or try online
• Feeling stressed yoga.
• Driving • Make sure you take a break but read a
• Needing a break magazine, have a cup of tea or call a
friend for a chat
Ideas for dealing with triggers:
• Avoid alcohol or reduce alcohol intake How to cope around other smokers:
• Do not go outside with smokers when • Ask them to smoke outdoors
socialising. • Find something else to pass the time
• Try and avoid socialising with smokers whilst they smoke
for the first 2 weeks • Ask them not to leave cigarettes in
• Stock up on healthy snacks sight
• Ask them not to offer you a cigarette how they cope, they will often say
• Avoid going outside with them ‘taking a break, walking away, talking it
• Walk away when they light up over with a friend’

Common concerns: Remember, when a craving comes

• Weight gain: it’s normal to gain a few along:
pounds, try and do some exercise • Chew gum
each day, keep healthy snacks on • Come on the app
hand, sugar free gum and • Play a game on phone/tablet
lollipops/sweets • Listen to a podcast.
• Low mood: some people can feel a • Complete the Missions on the App
little down and depressed when they • Sip water
first quit smoking. This is usually • Go for a walk – aim for 10,000 steps.
short term due to a reduction in • Call a friend
dopamine levels. Try to do some • Brush your teeth
exercise each day, eat healthier and
• Blow up a balloon
remember, it’s a short-term side effect
• Remind yourself ‘not one more puff no
and will get better
matter what’
• Coping without smoking for emotional
• Keep reading your Allen Carr book.
support: smoking has been your
• Plan some ‘you’ time into your week
‘friend’ for a long time and it will take a
for relaxation.
while to learn to live without it. But
• Remember, by not giving in, you are
you will gradually find other ways to
one step closer to being a non-smoker
cope with stress without feeling
smoking will help. Ask a non-smoker
 CHECK IN 7th JULY

Common side effects of stopping smoking:

• Increased appetite: More oxygen is being pumped through your body, giving
you more energy. That’s why you feel hungrier. Try to eat a varied diet (a
rainbow plate!) and keep lots of healthy snacks close by to combat this

• Headaches: Carbon monoxide leaving your body causes your blood sugar
levels to drop. This can cause headaches and tiredness. Drink plenty of
water, eat regular meals throughout the day and treat headaches with pain
relief as required. They should ease after a few days

• Low mood: Nicotine releases dopamine (a happy chemical) into your brain.
When you stop smoking, your brain stops receiving it at the level it’s used to,
causing you to feel low and sometimes even depressed. Plan your day and
stay busy, get out of the house if you can and do more exercise as this will
help. Don’t cut yourself off from other people, talking to friends every day will
lighten your mood. Drink less caffeine and more water and make sure you get
enough sleep. Even more importantly, treat yourself to something relaxing

• Bloating, constipation and increased gas: Whilst not pleasant, it usually

settles after a few weeks and is generally caused by withdrawal from
tobacco but can also be caused by quitters eating less healthy foods in the
early stages of stopping smoking. Drink lots of water and eat foods such as
oats, beans, whole grains, green vegetables, citrus fruits, prunes and apples
to help alleviate it. You can also use senna (a natural, gentle laxative derived
from the senna plant) at night too. This is available as a tablet or liquid.

It’s important to remember that side effects are temporary, and your body is in the
process of healing. If any symptoms persist, please confsult a doctor.