Since smoking is a habit, besides of being a nicotine addiction, SmokeLESS is used together with a support plan “KICK THE HABIT” to help you stop smoking.

SmokeLESS + KICK THE HABIT =  QUITTING

→ “KICK THE HABIT” is a support plan designed to help you think and act like a quitter. It was developed specifically to work with SmokeLESS, to protect you against slipping up.

→ Working through “KICK THE HABIT” support plan will help you quit smoking purposefully, not haphazardly.

→ “KICK THE HABIT”  supports you through every phase of the quitting process. It's like having your own support team focused on helping you succeed.

→ This step-by-step process was designed to help you with the daily challenges of quitting. “KICK THE HABIT” shows you new ways of thinking about smoking and ways of changing your behavior so you may be prepared to fight urges.

→ “KICK THE HABIT” covers the three phases of the quitting process using SmokeLESS:

1- Before the Quitting Day

2- The Quitting Day

3- After the Quitting Day

 

1- Before the Quitting Day
We can divide this phase into three main stages:

1-1- Preparing to Quit
● The fact that you’re on this site means you’re getting serious about quitting. That’s great. But you need to do some preparation work and some practice before you actually quit.
→ Prepare yourself to successfully quit, by doing the following steps:

1- Decide on a specific date that you will quit. Write down your "quit date."
Choose a quit date that occurs during a relatively low stress time. Don't try to quit during a stressful time at work or during the break-up of a relationship, for example. Quitting on a specific date is preferable to slowly reducing the number of cigarettes that you smoke.

2- Write down all the things you will enjoy doing after you quit smoking (long walks, eating out without being restricted to the smoking section, taking a vacation with the money you will save, etc).
This step is very important, so spend extra time dreaming up your "smoke-free future."

3- Write down a list of rewards that you will give yourself. Be sure to reward yourself as you go longer and longer without smoking.
For example: End of Day One -- long, hot bubble bath. End of Week One -- see a Movie. End of Week Three -- dinner at an exclusive restaurant. End of Month Two -- take a day off from work. End of Six Months -- take a weekend getaway. End of Year One -- take a 7-day vacation.
Whenever possible, write down the specific date that you will reward yourself.
By the way, these rewards won't cost you much, if anything, because you'll be saving a lot of money by not smoking!

4- Get cooperation from family and friends. They can’t quit for you but they can help by not smoking around you, providing sympathetic ear and encouragement when you need it and leaving you alone when you need some space.
Many former smokers say that the support of family and friends helped them become and stay nonsmokers.

Write down the names of three people whom you trust to support your efforts to quit smoking. Contact them and ask for their support. Make sure you tell them that you want only positive support. Ask them to call you each day and give you positive encouragement.
 Also, ask them if you can call them if you need help.

5- Write down the times and occasions when you are most likely to smoke. Write down what "triggers" your desire to smoke.
You may be surprised to find that you have organized your day around smoking.

6- Write down five to ten things you will do instead of smoking, whenever you feel a cigarette craving coming on. For example, you might drink a glass of water, go for a short walk, type a letter, do some filing, call a friend, read a book, or mow the grass.
Plan how you will distract yourself. Try to distract yourself with something healthy and/or beneficial.
Match the distractions you've created in this step with the times and occasions your wrote down in step "5" above.

7- Remove cigarettes and other tobacco products from your home, car, and work.

8- Make an appointment to see your doctor. Your doctor knows how to help you overcome nicotine addiction from smoking.

So that your first steps in your quitting plan can be summarized in the word
 (START)

S = Set a quit date.
T = Tell family, friends, and co-workers that you plan to quit.
A = Anticipate and plan for the challenges you'll face while quitting.
R = Remove cigarettes and other tobacco products from your home, car, and work.
T = Talk to your doctor about getting help to quit.

1-2- The First Week of SmokeLESS (the last week of preparing to quit stage)
● If you want to quit successfully, you should never forget the very important fact about smoking:

“ Smoking is more than a habit. It's a nicotine addiction”

So that if you want to quit successfully, you should accompany your enrolment in “KICK THE HABIT” support plan, with using SmokeLESS, the drug with “KICK THE HABIT” support plan that can help you gradually, completely quit smoking

● SmokeLESS dosing should start one week before the quitting date (1-week titration) as follows:

Days 1 - 3:    0.5 mg once daily
Days 4 - 7:    0.5 mg twice daily

● While taking SmokeLESS during this week you should continue what you have started in the preparing to quit stage.
Here are some other points that can help you get more prepared to your quitting day:

→ Go somewhere you can’t smoke: Visit a non-smoking friend’s home, or go to the movies or a mall. Knowing that you’re in a place where you can’t smoke can take some of the pressure off you.

→ Leave the situation: Your urge to smoke may go away if what’s causing it is no longer in front of you. Are you near someone who’s smoking? Go for a walk and focus on something else. In addition to focusing your attention elsewhere, it can help you clear your head and even your lungs.
If you’re in a situation you can’t quite leave, just take a quick bathroom break. Wash your hands and look in the mirror. Give yourself five minutes to get past the urge. In any situation, use your break to recognize how great you’ve been doing.

→ Switch your routine: By switching your routine, you’re altering your behavior. You’re breaking patterns and the links you’ve formed between smoking and certain activities.
So try new things: drink tea instead of coffee. Walk to work if you can. Eat breakfast somewhere else.

→ Take a shower: The average shower takes 5-10 minutes. And that might be all the time you need to get past an urge. Plus, a quick shower can give you a clean, smoke-free feeling that you probably won’t want to lose.

→ Keep your mouth busy: Brush your teeth. Chew gum or crunchy low-fat snacks. You might even want to try cinnamon sticks from the supermarket. You can handle them like cigarettes and chew on them, too. The idea is to put something else in your mouth besides a cigarette until the urge is gone.
 
→ Take a several deep breaths: Take the deepest breath you can and slowly exhale while bringing your chin to your chest. As you exhale, close your eyes and imagine tension and toxins being gently expelled from your body with each breath. Go slowly and repeat three times. If you’re concentrating on your breathing, you won’t be thinking about smoking. And by the time you’re done, the urge to smoke may be gone.

● While taking SmokeLESS during this week you should remember two main points:

1- You can smoke during your first week of SmokeLESS
You may choose to smoke for the first week you are on SmokeLESS, but you should stop smoking completely on day 8 of your SmokeLESS treatment.

2- Don’t lose hope if you slip up
Quitting smoking is not that easy. Don't feel like a failure if you slip up. Think about why you smoked and what you can do to keep from smoking again. Set a new quit date.
Some people need a few weeks for SmokeLESS to work best.

1-3- Right Before The Quitting Day
● The first step in forgetting an old flame is throwing out all the stuff that reminds you of it. So it’s time now to go through your house, your car and your office and toss out everything that has to do with smoking.
If you have a favorite smoking chair, put that away, too. Look around your life, and you’ll find plenty of things that are going to remind you of your old flame. Move them, hide them or just toss them. Once you finish cleaning out your old life, take a few minutes to prepare for your

new one. It’s time to gather supplies for your quit day.

→ Have your SmokeLESS ready.

→ Keep a water bottle around that you can refill. It help keep your stomach full. An empty stomach can sometimes set off cravings.
We recommend you carry a bottle of water with you for most of the first quit week. 

→ Buy things you can chew on. sugarless candy, sugarless gum. Stock the fridge with healthy snacks and sprinkle the candy throughout your house, in the car and at work. Keep it all as handy as you did your cigarettes; right in your pocket is best.

→ Get something for your hands to do. Get a squeeze toy or a handball.

→ Throw your clothes in the washer. There’s a smell to a smoker’s clothes, one you will not miss.

→ Write down a list of all the items that you use when smoking: cigarettes, lighters, matches, ashtrays, etc. Make notes about where every single item is. Then on your "quit date" track down each item and throw them away.

→ You might want to try a visit to your dentist. Your smoking has slowly made your teeth a lot yellower. A good cleaning can give an immediate boost to your self-esteem, as well as give you another reason to stay quit.

→ Create a cigarette-free zone:
1- Garage
Cigarettes, lighters, empty packs- trash them. Vacuum the interior of your car. Wipe down surfaces to remove ash. Really clean out that ashtray. Wash it out if you have to. Get rid of that stale smoky smell. You might want to buy a car air freshener as well. A great place to get one is at a car wash. While you’re there, why not wash your car, too?

2- Kitchen
Is this a possible slip-up site? Think about it. Morning coffee? Reading the paper? Buy tea instead of coffee to try to break that link. Read the paper somewhere else. And if you smoke after meals, get up and do the dishes by hand. Got lighters around? Time to toss them. And don’t forget any you may have hidden.

3- Bedroom
Get rid off all traces of cigarettes in your bedroom. Go through all your closest and check pockets, handbags, briefcases, and suitcases for cigarettes, lighters, and matches. Don’t just toos’em. Destroy’em.
Buy fresh flowers, a scented candle, or an air freshener to create a pleasant, peaceful atmosphere.
If you smoke when you wake up, get up and brush your teeth right away instead.

4- Living Room
This is a great place to make some tidy changes. Vacuum. Use carpet freshener, too. Clear the air. Open up windows to let a fresh breeze in and get the smoke out, but make sure you consider the weather and safety first. Dump the ashtrays and clean and hide them. Or replace them with a dish of sugar-free candy or toothpicks.
Buy new pillows. By changing your environment, you may be less likely to fall into old habits.

All this stuff is important.
 Remember, the more things you do to quit, the more likely you’ll succeed.

2- The Quitting Day

Okay, the alarm goes off. It’s your first morning as a quitter.
Don’t linger in bed
Attack The Day
Get up! Do things!
All you need to do is get through this one day without smoking.

● Get up, dress, eat, grab a bottle of water and some candy or toothpicks and just go.

● You’re going to think a lot about cigarettes today. Let the thoughts come into your mind. Don’t deny their existence. Let them come in, let them sit down and complain for a minute and then show them the door.
They’ll show up a lot at first, and then their visits will become fewer and farther between.

● If the thoughts don’t leave right away, get up and do something. Just stay active.
Drink tons of water and keep it up all day long. Take a walk. Stay on the move.

● As you head into the day, remember that life’s not going to be different just because you quit smoking. Your first day of not smoking will bring with it surprises and unexpected events like any other day. The bus might not come. Or the boss might be mad. But what you’ll discover is that smoking never got rid of any of these stresses anyway. Not once. Not ever. Smoking never made the next bus come sooner.

● Once you get some quit time under your belt, you’ll begin to realize that, yeah, you missed the bus and your boss is a jerk and...life goes on. The next bus will turn up eventually and you’ll survive. And you’ll do it all without a cigarette.

→ As the day goes on, remember your triggers and be ready for them.

Use your SmokeLESS
Breathe deeply
Drink water
Stay busy
Chew gum
Ride out the urge
And lean on your support team

→ You’ll be surprised at how fast the day flies by, and you’ll start to see that quitting really is possible.

→ You’ve done what you set out to do. You’re getting through one day without smoking. For many smokers, the first day turned out to be easier than they thought.

3- After the Quitting Day
● Quitting smoking, with or without SmokeLESS, can result in nicotine withdrawal symptoms (such as depressed mood, agitation) or a worsening of existing mental health problems, such as depression. A healthy diet, an exercise plan, and finding ways to relax may help you better cope with withdrawal symptoms.

● After quitting and getting through the first couple of weeks, staying off cigarettes is critical—and not easy. However; the urge to smoke might be less with SmokeLESS. Therefore, to quit smoking successfully, you should also continue taking SmokeLESS till you finish the 12 recommended weeks of SmokeLESS.

→ The recommended dose of SmokeLESS is 1 mg twice daily following the 1-week titration.

→ For smokers who have successfully stopped smoking at the end of 12 weeks, an additional course of 12 weeks treatment with SmokeLESS is recommended to further increase the likelihood of long-term abstinence.

● While taking SmokeLESS you should always follow the “KICK THE HABIT” strategies which are created just for SmokeLESS users and designed to help them quit smoking.

"KICK THE HABIT” Strategies to Stay Smoke-Free:

Find new ways to relieve stress
● You may have used nicotine as a way to manage stress. Stress will always be there, but now you must find other ways to cope with it.
Sit down and imagine the things that might make you feel stressed. An argument with a friend? Being stuck in traffic? Now’s the time to prepare for them.
What are you going to do when they happen?

● Right now you might believe that smoking is the only way to deal with stress. It’s not surprising when you consider how it gets you outside, away from stressful situations and changes your focus. The thing is, you’ve used smoking as your one and only panic button for

a long time.

→ Now’s maybe a good time to list some other ways to reduce stress. Here are just a few to get you started:

1- Start eating a healthier diet. Get up from the table as soon as you have finished your meal.
A lot of those greasy foods we like are also triggers.

2- Drink less caffeine. Once you quit smoking, the effects of caffeine can increase, potentially making you feel nervous or cranky.

3- Spend time with positive, supportive people.

4- Exercise. Walk the dog, run, do things with your hands- play cards, go bowling, paint or knit –anything helps.

5- Listen to music, , take a bath, call a friend, or go to a quiet place by yourself for a few minutes.

6- Carry a bottle of water. Take a “cleaning” drink when you feel an urge to smoke.

7- Get enough sleep. Take short naps if you can.

→ Besides of the above steps, the "Three R's" may also help you deal with stressful events:

Remind. Remind yourself why you quit smoking. Go back to your reasons for quitting and read them over again.

Reharse. Rehearse or practice what to do when you feel the urge to smoke or use nicotine.

Reward. Each time you win over the urge to use nicotine, reward yourself.

The good stuff
Here is a timeline of some of the health benefits you have to look forward to:

keeping the weight off
Many people who’ve quit have told us that their brains sometimes confused nicotine cravings with a feeling of hunger, so they snacked a lot at first.
Don’t worry about gaining a couple of pounds. Remember all of the serious health risks that come with smoking, and celebrate your victory over the deadly habit. 

→ The following are some ways to avoid weight gain:

1- Drink tons of water to keep you feeling full.
2- Snack on as many fruits and vegetables as you want.
3- If you want something crunchy, reach for baby carrots, an apple, low-fat popcorn or crackers.
4- Choose low-fat or fat-free dairy products.
5- Switch to whole-grain breads and cereals.
6- Keep your mouth busy by chewing sugar-free gum.
7- Reward yourself once in a while. There are lots of low-calorie desserts at your grocery store. Or just indulge in small portions.

What to tell friends and family who are smokers or not supportive
● You might have a friend or a family member who wants to help you quit. But they may not know how to help. Take a few moments to think about what kind of support would be helpful. For instance, you may not want to talk about quitting while you’re going through it. If so, tell your friends and family you feel this way. Let them know you’ll talk when you’re ready. Tell them what else they can do to help in the meantime.

● You might have a friend or family member who is smoker.
The best way you can deal with smoking friends and family is to politely ask them to cooperate with you in specific ways.
Remember: they have as much right to smoke as you do to quit. It is fair, however, to ask if they could not smoke while you’re in the car with them or to step outside the house to smoke. Talk to them. Together you can find the right balance.

→ You can soften your requests by reminding everybody that it’s “just for now.”
After a while, you may not need as much help from those around you.

→ Once you’ve successfully quit, don’t rub it in to others. Just thank your lucky stars you’ve quit. You more than anybody know that deciding to quit is personal.

→ Of course, if a friend asks for your help when they quit, by all means, do so. Just be careful not to get too preachy.

What should you do to cope with cravings
After quitting smoking, there may be times when you really want to smoke or use nicotine. These are called cravings or urges.

→ Even though they do not usually last long, the "Four D's" can help you manage cravings:

Delay. Don’t act on the urge to smoke. It will pass in a few minutes. Don’t give in.

Deep Breathing. Take deep breaths. Breathe in slowly and deeply, then breath out slowly. Keep breathing until you relax and forget about the urge to smoke.

Drink Water. Drink the water slowly and hold it in your mouth a little while.

Distract. Take your mind off smoking. Think about something else or focus on what you are doing. Get up and move around. Do anything that will take you away from thoughts of smoking.

→ Besides of  the "Four D's", the following steps can help you manage cravings:

● Avoid Common Triggers. Avoid being around other people who smoke, or being in places where smoking is allowed. Do not skip meals.

● Take One Day At A Time. In any way you can, focus on getting through each day without cigarettes. Repeat to yourself “I will not smoke today”.

● Think Like A Non-Smoker. Don’t think of yourself as a smoker trying to quit. Think of yourself as a non-smoker, and you soon will be.

What should you do to avoid slipping up
→ The average person makes two to four attempts at quitting before he/she is able to stay smoke-free.
If you return to smoking, it doesn’t mean you can’t quit. It just means you need to try again by figuring out what caused you to slip and improving your plan for next time.

→ Getting support and encouragement plays a major role in maintaining your quitting. Besides, the following steps may support your efforts to stay smoke-free:

● If you feel like you want to smoke a cigarette or use a nicotine product. Stop and think of how many hours, days, or weeks you have already managed to get through your smoke-free life.
Review all the health risks that come with using nicotine, to both yourself and others. Review all reasons why you stopped using nicotine.

● Keep cigarette substitutes around, such as carrot, sunflower seeds, apples, sugarless gum, or candy. Use them as needed.

● Start saving the money that you would have spent on nicotine products. Spend the money of a gift for yourself or someone special.

● Mark every successful day on your calendar.

● Reward yourself every day or week. It will keep you positive and feeling successful.

And always remember
The more help you have, the better your chances of quitting and staying smoke-free.