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Last-minute preparations:
Make sure you have support. Let your friends and family know you’ll be quitting, recruit a sponsor or teammate to help and encourage you, make a list of supporters you can call when the urge to smoke strikes or when you’re not feeling great.
Ask the smokers among your friends and family to not smoke in your presence. You could declare your home and car smoke-free zones and encourage others to do the same. To learn more about this visit TakeYourButtOutside.ca
Jot down the phone number for the Ligne J'Arrête Helpline (1-866-527-7383, bilingual counselors available) and keep it handy. Identify the Quit Smoking Centres in your region (page available in French). These personalized support services are free and confidential.
Start making a few changes to your routine and gradually cut down the number of cigarettes you smoke. If you completed your smoking profile (see last week’s e-mail), you already know which habits would be helpful to change. For example, if you smoke as soon as you get out of bed, have a glass of water the minute you get up; instead of ending a meal with a cigarette, get up from the table as soon as you have finished and take a walk or brush your teeth.
If you haven’t determined your smoking profile, take the "Why do you smoke?" Test (Horn Test), provided by the Canadian Cancer Society, to help you identify what factors drive you to smoke. It will show you the first priority you could address in order to quit smoking.
To better understand what type of smoker you are, you can also consult:
Stop-Tabac.
If you opt for a pharmacological aid, buy the product you’ve chosen to use, make sure you are familiar with the instructions for using it and ask your pharmacist or doctor for advice before D-Day. If you are using a varenicline or bupropion treatment, remember that you have to start taking it one week before your quitting date. More information on cessation aids is available.
Worried about weight gain? Take the bull by the horns right away! Drink lots of water, give star billing to fruits and vegetables, choose whole grain breads and cereals, go easy on sweets and fats, and get moving: walk, dance, swim, invite some friends to go or cross-country skiing. If you still end up gaining a few pounds, don’t worry too much about it and don’t let it deter you from your goal of smoke-free living! For further information, visit "A matter of weight" section.
Clean house: Clean your carpets, drapes, bedding and walls or hire someone to clean them. You’ll be less tempted to let tobacco smoke pollute your environment again. Get rid of smoking paraphernalia such as ashtrays, lighters, matches and of course, your stash of cigarettes!
Get a piggybank where you can deposit the money you would have otherwise spent on cigarettes each week. Use the money for future rewards...
To complete your preparations, check out the "Getting ready" section.
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