Five-Day Countdown & Nicotine Replacement Therapies
Follow this 5-day countdown to your Quit Date.
5 Days Before Your Quit Date
Think about your reasons for quitting.
Tell your friends and family you are planning to quit. Stop buying cigarettes.
4 Days Before Your Quit Date
Pay attention to when and why you smoke.
Think of other things to hold in your hand instead of a cigarette.
Think of habits or routines to change.
3 Days Before Your Quit Date
What will you do with the extra money when you stop buying cigarettes?
Think of who to reach out to when you need help.
2 Days Before Your Quit Date
Buy the nicotine patch or nicotine gum.
Or see your doctor to get the nicotine inhaler, nasal spray, or the non-nicotine pill.
1 Day Before Your Quit Date
Put away lighters and ashtrays.
Throw away all cigarettes and matches.
Clean your clothes to get rid of the smell of cigarette smoke.
Quit Day
Keep very busy.
Remind family and friends that this is your quit day. Stay away from alcohol.
Give yourself a treat, or do something special.
Smoke Free
Congratulations!!!
If you “slip” and smoke, don’t give up. Set a new date to get back on track.
Call a friend or “quit smoking” support group.
Eat healthy food and get exercise.
Then we have Nicotine Replacement Therapies!
Nicotine replacement therapies (NRTs), such as nicotine gum and the transdermal nicotine patch, were the first pharmacological treatments approved by the Food and Drug Administration (FDA) for use in smoking cessation therapy. NRTs are used (in conjunction with behavioral support) to relieve withdrawal symptoms — they produce less severe physiological alterations than tobacco-based systems and generally provide users with lower overall nicotine levels than they receive with tobacco. An added benefit is that these forms of nicotine have little abuse potential since they do not produce the pleasurable effects of tobacco products — nor do they contain the carcinogens and gases associated with tobacco smoke. Behavioral treatments, even beyond what is recommended on packaging labels, have been shown to enhance the effectiveness of NRTs and improve long-term outcomes.
The FDA’s approval of nicotine gum in 1984 marked the availability (by prescription) of the first NRT on the U.S. market. In 1996, the FDA approved Nicorette gum for over-the-counter (OTC) sales. Whereas nicotine gum provides some smokers with the desired control over dose and the ability to relieve cravings, others are unable to tolerate the taste and chewing demands. In 1991 and 1992, the FDA approved four transdermal nicotine patches, two of which became OTC products in 1996. In 1996 a nicotine nasal spray, and in 1998 a nicotine inhaler, also became available by prescription, thus meeting the needs of many additional tobacco users. All the NRT products — gum, patch, spray, and inhaler — appear to be equally effective.
mental and emotional health, smoking, smoking cessation, five-day countdown, nicotine replacement therapies
July 1st, 2007 at 11:50 pm
This is fantastic advice, Sarah.
I used to be a smoker, and I finally quit because my now-hubby “tricked” me into promising I would. He got me to promise him I’d quit when I finished my Bachelor’s Degree, and I reluctantly agreed to get him off my case. Well, when graduation rolled around, I felt obligated to follow through. Smart guy!