The Five-Day Plan to Quit Smoking
The Five-Day Plan is one of the oldest and
most effective smoking cessation programs
to date. First published by J. Wayne
McFarland, M.D. and Elman J. Folkenberg in
1964, the Five-Day Plan has gone on to be
conducted in countries around the world with
over 20 million participants. The plan has
also received recognition from the World
Health Organization, the American Cancer
Society, the American Lung Association, and
the American Heart Association.
This program takes participants through a fiveday step-by-step program to change daily
habits and achieve their goal to quit smoking.
Through psychological motivations (such as
affirmation statements) and physical changes
(such as dietary modifications), the Five-Day
Plan works to break the participants smoking
routine and eliminate cigarette cravings. The
plan also addresses issues such as weight
gain and symptoms associated with nicotine
withdrawal, along with alternative activities to
overcome such concerns and remain smokefree.
Day One
Youve planned to stop smoking for a long
time because of its dangers, its expenses,
and its pointlessness. But smoking isnt
like just any other bad habit. It affects your
nerves, your heartyour entire body.
Maybe youve tried many times before to quit
smoking, or maybe this is your first attempt.
What you need is an all-out, comprehensive
plan that addresses every aspect of your life.
The Five-Day Plan, based on physical and
psychological principles, is designed to
support your decision to quit smoking so you
can succeed. You will be participating in a
comprehensive physical fitness program for
the total health of your body, mind, and spirit.
You are about to stop smoking!
There may be some rough hours or days
ahead, but this program was created to help
you get through those stressful periods and
to lessen each and every craving. This major
life change can be yours through willpower
and the right choices.
Get ready for a better life.
You can choose not to smoke. You can, if
you set your mind to it!
Tonight
Plan to go to sleep a bit earlier than usual
tonight, to accomplish the following:
o a good rest for your nerves, so that
you are fresh for tomorrow
o so you can wake up well-rested a
bit earlier in the morning
Just before bed
1. Go for a short walk. Practice
deep breathing.
2. Have a warm, not hot, shower or
bath to help you relax.
3. If you usually have a drink to help
you sleep, try an herbal tea or warm
milk instead. You must not drink
alcohol for the next five days.
The Five-Day Plan to Quit Smoking
Day One
4. Restate your decision several
times: I choose not to smoke.
Keep this page near your bed. You will
need it first thing in the morning.
Set an alarm for a half-hour earlier
than usual.
o Take a relaxing shower or bath
before breakfast. This is a must.
o Drink one or two glasses of water
warm, if possible. Make an herbal tea
with some lemon if you prefer. This
week will be easier if you avoid coffee,
caffeinated tea, and energy drinks for
the week.
o Eat lots of fresh fruit and drink fruit
juices for the first 24 hours. Try a
variety of fresh fruits, such as
bananas, berries, melons, grapes, or
whatever is in season.
Waking thought
I choose not to smoke no matter how
strong the urge.
Repeat several times.
Now is the time to tell you: Forget about
your weight for a few days. The most
important thing now is to stop smoking.
Weight control, if necessary, can wait.
After breakfast:
o deep, rhythmic breathing of fresh
air (Three deep breaths can help
to calm your nerves.)
o a five-minute walk, if possible
Deep breathing and walking are vital
do both after every meal. If you are not
on a regular exercise program, consult a
clinician as to what is best for you.
In 1988, the U.S. Surgeon General
reported that nicotine is just as addictive
as heroin and cocaine.
BENEFITS: You will lose your hacking cough
and shortness of breath, and avoid things like
upper respiratory infections, emphysema,
early wrinkles, lung cancer, and heart attacks.
Smoking contributes to all of these.
Here you are at class or work. Watch
out: tension can build. Remember: youve
stopped smoking.
What to do if a craving strikes
1. Say to yourself: I choose not to
smoke and mean it.
2. Immediately get a glass of water.
3. Start deep, rhythmic breathing in
time with your steps while you get
some water.
4. Chewing sugarless gum or sucking
on mints may be helpful.
5. Snack on fruit, celery, carrots, or
other crunchy vegetables.
6. Call a friend.
Your first afternoon
During the early afternoon, contact a
supportive friend or partner who is also
trying to stop smoking. Ask how theyre
doingyour encouragement might come at
just the right time.
My partners name: ____________________
Phone number: ________________________
Email address: ________________________
Check to be sure that you have drunk at
least three glasses of water or juice
between 8:00 am and noon.
1. ________
Afternoon fluid intake:
1. ________
2. ________ 3.
________
2. ________ 3.
Weaken that craving
________
In the late afternoon, dont let down.
1. Check the section on what to do
if a craving strikes.
2. Remember that you are on the way
to a smoke-free life.
3. Restate your decision: I choose
not to smoke.
Aim to drink three more glasses
between noon and your evening meal.
Fluids weaken cravings. Each craving
you resist strengthens your will.
4. Keep the printout of this page with you.
Noontime
1. Avoid eating lunch with someone
who smokes, if possible.
2. If you feel you must eat something
other than fruit, try this
recommended lunch:
o sandwich (avoid fried or spicy meat)
o salad, either fruit or vegetables (little
not no dressing)
o
soup,
mildly
seasoned o fruit juice
Dont forget about the second day of the
Five-Day Plan to stop smoking. Print out
the Day Two page that will carry you
through the next 24-hours.
At home, after class or work
Avoid idle time. Keep yourself occupied
with your favorite recreation, if only for a
short period. Above all, stay away from:
o a favorite chair or place where
you often smoked
o any alcoholic beverageone
small drink can lead to a cigarette.
After lunch
1. Get outside for a ten-minute walk.
Breathe deeply. Again, deep breathing
will blunt the edge of a craving.
2. Say to yourself: Sure, it may be
hard, but right now Im not smoking!
The Five-Day Plan to Quit Smoking
Day One
Tonights dinner
Each year more Americans die from
smoking-related diseases than from
AIDS, drug abuse, car accidents, and
homicide combined. USCDC,
Smokefree Educational Services, Inc.
Fruit and more fruit: If you feel you are
about to fall apart, eat a light meal like you
may have at lunch:
o soup with very light seasoning
o saladcottage cheese or
vegetables, with little or no dressing
o whole wheat bread or
toast o milk or juice
At home tonight
1. Go for a short walkpractice
deep breathing.
2. Take a relaxing shower or bath,
but make sure its not too hot.
3. Set an alarm early enough for a
morning bath or shower and
unhurried breakfast.
4. Keep this page at your bedside to
look at first thing in the morning.
Dont linger too long: Dont stay at the
table after a meal. Good food, good
conversation these can make you crave
an after-dinner smoke.
Use your willpower. Get up and away from
the table.
Immediately after dinner
1. Watch out! Again, stay away from
that favorite chair or place where
you used to smoke.
2. Breathe the fresh air for a few
minutes and go for a five- to tenminute walk. Deep breathing can
help calm your nerves.
3. Try rinsing with mouthwash to
help eliminate the urge to smoke
after a meal.
Did you know
o There are over 4000 chemical
compounds in tobacco smoke.
According to the Surgeon General,
over 40 of these can cause cancer.
o At some point during the next few
days, you will hit a period where your
cravings are worstbut after that,
your cravings will start to lessen.
If you did smoke
What if you smoked a few cigarettes today?
Remember this:
You may have lost a battle, but that
doesnt mean you lost the war.
1. Follow the plan more carefully.
2. Tonights therapy session is to
help strengthen your willpower.
The Five-Day Plan to Quit Smoking
Day One
Information Sheet on Five-Day Program: DAY ONE
Please mark the items you have noticed as you quit smoking.
Date: _________
Name: ___________________________
Headache
Type:
__ vice-like
__ bursting
Location:
__ sharp stabbing
__ dull ache
__ throbbing
__ pressure
__ right side
__back of neck
__ left side
__ front/above
eyes
__ all day
__ half a day
__ at night
__ none
__ two hours or
less
__ all over
__ back of head
Duration:
Nervousness
__ irritability
__ dizziness
__ trembling hands __ felt trembling
inside
__ seeing
__ eyes not focusing
specks
Appetite
__ no appetite
__ nausea
__ taste change
__ craving food
__ blacking-out/fainting
__ difficulty
concentrating
__ eye pain
__
vomiting
Craving to smoke
__ very severe
__ severe
__ slight
__ little
__ none
Muscles
__ muscle twitches __ aching muscles
__ prickly sensation
__ muscle cramps
Other symptoms
__ tired
__ sleepy
__ sweating hands __ sore throat
Other:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
The Five-Day Plan to Quit Smoking
Day One
At work or school
Day Two
When tension mounts, a glass of water or fruit
juice can help stop the craving for a smoke.
First thing on awakening
1. Reach for this page.
2. Use your willpower and say again,
I choose not to smoke today.
o Deep, rhythmic breathing at
every opportunity will help
those tense nerves.
o Remember: You are choosing not
to smoke!
3. The first 24 hours have passedthey
might have been tough, or they might
have been easier than you expected.
4. This morning, try cold-mitten friction.
Rub briskly with a cold, wet wash cloth
to get your blood moving, rubbing until
you are pink or feel a warm glow. Start
with lukewarm water until your body
adjusts to the cold.
During breaks or between classes
Dont let it get to you!
o Stay clear of your friends if they
are smoking.
o Keep drinking lots of fluids. Try
difference juices (cranberry or apple for
a change), as well as water. Fluids are
Breakfast
essential to help your body get rid of
all the tobacco residue.
Focus on fruit again, either fresh or
canned. Apples, oranges, or bananas are
ideal. Other suggestions include:
o whole-grain cereal with raisins or
other fruit
o skim milk or yogurt
o whole-wheat toast or waffle
with peanut butter
o boiled eggs
o warm drink such as herbal tea or
decaffeinated coffee, as caffeine
can trigger a craving to smoke
o Have something ready to snack on
(carrots, celery) if you feel the need.
o Avoid caffeinated coffee and tea,
which could trigger cravings.
Lunch
Try this menu:
o baked potato with lowcholesterol margarine
o whole grain bread
o legumes (peas, lima beans,
etc.) o fresh green salad
o cooked vegetables
o non-fat milk or tomato juice
o fresh fruit for dessert
If possible, get out in the fresh air and
walk immediately after breakfast.
On your way to school or work
o If traffic is bad or you have a long walk
ahead of you, reach for a stick of
This afternoon
Let your friends know you are choosing not
to smoke and you may be edgy. If you get a
headache, a mild over-the-counter pain
reliever like ibuprofen or acetaminophen
wont hurt and is much better than taking in
one of the 4,000 chemicals found in tobacco.
sugarless gum, sugarless
mints, or cinnamon sticks.
o It may be hard to quit, but smoking is
harder on the nerves. Nicotine first
stimulates nerves, then paralyzes
them. Take a deep breath, drive or
walk carefully, and think of a nice
vacation youre saving money for
it by giving up smoking.
The Five-Day Plan to Quit Smoking
Day Two
Furthermore, you are on your way to better
health, a better lifestyle and lessening your
chance of cancer and coronary heart disease
from smoking. The body has wonderful
restorative powers. Give it a chance.
6
The good news: You reduce your chances
of heart disease, chronic lung disease,
lung cancer and at least six other cancers
when you stop smoking.
o For the next few days, eat a light
supper and a bigger breakfast and
lunch. You will sleep better and help
restore your energy.
Stopping smoking at any age reduces
the progression of lung function loss
and also provides an immediate
improvement in lung function. Journal
of American Medical Assn., June 1993.
After dinner, beware!: Dont sit in your
favorite chair or go to your favorite
smoking place after dinnerits loaded
with tobacco smoke. That smell is all that
is needed to start a craving.
Mid-afternoon
Go for a walk! Dont linger at the table.
o Call your partner. He or she may
need encouragement right now.
o Keep drinking fluids.
o If the telephone is getting to you, talk
slowly, take a deep breath between
each sentence, and keep the
conversation short. Have some water at
hand.
o If you are at home and others are
getting to you, hop in the shower for
a break.
On the way home
Congratulate yourself! Your willpower is
becoming stronger. You have stopped
smoking. Keep up the good work.
Think of all the health hazards you will
miss and all the health benefits you will
gain. Write them down.
Smoking remains the single most
preventable cause of death in our
society. U.S. Surgeon General.
Dinner tonight
You might be very hungry. Be careful
choose plain, simple foods.
o Avoid foods containing mixes of
high fat, cream, and butter.
o Avoid fried foods or foods highly
seasoned with spices and condiments.
o Beware of getting too full. A large
meal topped with a rich dessert saps
energy you need to resist cravings.
The Five-Day Plan to Quit Smoking
Day Two
Information Sheet on Five-Day Program: DAY TWO
Please mark the items you have noticed as you quit smoking.
Date: _________
Name: ___________________________
Headache
Type:
__ vice-like
__ bursting
Location:
__ sharp stabbing
__ dull ache
__ throbbing
__ pressure
__ right side
__back of neck
__ left side
__ front/above
eyes
__ all day
__ half a day
__ at night
__ none
__ two hours or
less
__ all over
__ back of head
Duration:
Nervousness
__ irritability
__ dizziness
__ trembling hands __ felt trembling
inside
__ seeing
__ eyes not focusing
specks
Appetite
__ no appetite
__ nausea
__ taste change
__ craving food
__ blacking-out/fainting
__ difficulty
concentrating
__ eye pain
__
vomiting
Craving to smoke
__ very severe
__ severe
__ slight
__ little
__ none
Muscles
__ muscle twitches __ aching muscles
__ prickly sensation
__ muscle cramps
Other symptoms
__ tired
__ sleepy
__ sweating hands __ sore throat
Other:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
The Five-Day Plan to Quit Smoking
Day Two
Day Three
So far, so good
You are starting your third day without
smoking. To some it may seem like three
months. It has only been 48 hours.
You might feel as if youre dragging.
Dont worry. In a few days this and other
symptoms will disappear.
Have you cleaned your clothes to get rid
of the smoke smell? If not, do; youll start
smelling it tomorrow when your nerves
and sense of smell begin to recover.
Today is criticalbe careful.
1. Review your control sheets.
2. Start drinking fluids.
3. Enjoy cold-mitten friction.
4. Keep your resolve strong. I choose
not to smoke today, no matter how
strong the urge.
Avoid major problems today: If at all
possible, avoid any major stress for the
next few days.
Give yourself every advantage:
postpone problems a day or so. Make
life as simple as possible.
At breakfast
o Concentrate on having a
nourishing breakfast.
o Remember fresh fruit and juices high
in vitamin C.
Include extra B-vitamins from foods such
as whole-grain breads and cereals.
After breakfast, enjoy a 10- to 15-minute
walk. (You may need to set your alarm a
half-hour earlier to have time for both a
good breakfast and a walk.)
Savor your ability to not smoke after a meal.
Keep an eye on your fluid intake again
this morning.
The Five-Day Plan to Quit Smoking
Day Three
If you have two glasses of water before
breakfast, get in at least two more before
lunch and two more in the afternoon.
Did you know? Lung cancer has overtaken
breast cancer among women who smoke.
What about your partner? Its easier to stop
smoking if you make the effort to encourage
someone else who is also stopping. Be sure
to contact your partner, if possible.
The irresistible urge
When it comes, it will be a real emergency.
Heres a proven emergency plan that will
work for you if you follow it:
1. Decide immediately not to smoke
for two minutes. Say I choose to
hold out for two minutes. You can
hold out for that long.
2. Stand or sit up straight.
Breathe rhythmically.
3. Silently say, Give me strength. I can
do this!
4. At the end of two minutes, say I
choose to hold on two more
minutes, and do it.
5. Rememberthe
urge
will
weaken. Hold on.
6. Force your mind to think of anything
else during strong periods of
craving: music, clothes, money,
cars, a vacation, etc.
Lunchtime
Have you noticed how much better things
now taste? Why? Tobacco deadens your
sense of taste.
Now that youve stopped smoking, your
taste buds are waking up.
How do you feel? Many people feel much
better physically during these days because
they know they are battling and winning over a
dangerous habit. However, some days will be
rough, but hang in there. You can make it!
9
Rewards
o I can taste and smell better.
o The craving may be strong,
but it doesnt last very long.
o My partner, friends, and family
are proud of me.
o My withdrawal symptoms are not
as severe as they were.
o Ive already noticed these things:
______________________________
______________________________
______________________________
Elated or depressed? Your emotions can
take a real beating since nicotine affects
your nerves. Some feel depressed when
stopping; others feel good. Since your
nerves are in need of all the help they can
get, be sure to keep up the deep breathing,
water intake, and avoid stimulants such as
tea, coffee, or energy drinks.
The Five-Day Plan to Quit Smoking
Day Three
Get extra vitamins and minerals, especially the
B-vitamins and vitamin C for healthy nerve
function. Increase your intake of whole grain
breads and cereals to get more B-vitamins and
foods such as citrus fruits, green vegetables,
tomatoes, peppers, and fresh potatoes to
increase your vitamin C intake.
B-vitamins can be depleted by an excess
of sugar. Skip the sugar and desserts for
the next few daysgive your body and
nerves a chance to recover.
After dinner
o Exercise and enjoy the fresh
air. o Get ready for the next day.
o Get a good nights sleep.
Those once smoking a pack or more a day,
who have given up smoking for at least one
year, have a death rate less than half that of
those who have continued smoking.
American Cancer Society
10
Information Sheet on Five-Day Program: DAY THREE
Please mark the items you have noticed as you quit smoking.
Date: _________
Name: ___________________________
Headache
Type:
__ vice-like
__ bursting
Location:
__ sharp stabbing
__ dull ache
__ throbbing
__ pressure
__ right side
__back of neck
__ left side
__ front/above
eyes
__ all day
__ half a day
__ at night
__ none
__ two hours or
less
__ all over
__ back of head
Duration:
Nervousness
__ irritability
__ dizziness
__ trembling hands __ felt trembling
inside
__ seeing
__ eyes not focusing
specks
Appetite
__ no appetite
__ nausea
__ taste change
__ craving food
__ blacking-out/fainting
__ difficulty
concentrating
__ eye pain
__
vomiting
Craving to smoke
__ very severe
__ severe
__ slight
__ little
__ none
Muscles
__ muscle twitches __ aching muscles
__ prickly sensation
__ muscle cramps
Other symptoms
__ tired
__ sleepy
__ sweating hands __ sore throat
Other:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
TheFive-Day Plan to Quit Smoking
Day Three
11
Day Four
A new you is in the making. Change your
lifestyle. Give yourself every advantage that
you possibly can. Review how to handle
irresistible urges at unexpected moments.
Today
Today, you can go all day without
smoking once.
Why?
o Your body has been getting rid of
the poisons.
o Making the right choices
has strengthened your will.
o You have learned what to do
when a craving strikes.
Motives for quitting
o Avoid cancer, heart attacks, impotence,
infertility, and premature skin wrinkles.
o Save money.
o Get rid of the smell and gain
fresher breath.
o Set an example for others.
o You control your life, not tobacco.
o Not smoking makes a better lifestyle.
o List your motive:
Read the points above, again and again.
Today you are in control: Begin to run your
own life without tobacco dictating you. Today
you refuse to be a slave any longer. Choose to
think of something else besides that cigarette.
Nonsmokers exposed to secondhand smoke at
home or at work have about a 25% to 30%
increased risk of heart disease and a 20% to 30%
increased risk of lung cancer. BMJ Group 2007.
I choose not to smoke.
Lets go, then!
1. Begin with cold-mitten friction and two
glasses of water before breakfast.
2. Get additional vitamins, especially
B-vitamins.
3. Make a special effort to encourage your
partner who is also breaking the habit.
4. Know you have the power to break free.
5. Refuse to be a slave to tobacco
any longer.
6. Say, I choose not to smoke again.
Three key lifestyle approaches must be
addressed in preventing heart disease, diabetes,
hypertension, and lung disease: smoking, diet,
and exercise. World Health Forum, 1991.
Have you had a headache? Headaches can
be a withdrawal symptom, and you are freeing
yourself from a form of drug addiction.
Craving still there? Certain condiments,
such as mustard, black pepper, or
horseradish, can trigger a craving for a
cigarette. You can also increase cravings by
indulging in rich sauces and rare steaks.
The Five-Day Plan to Quit Smoking
_________________________________
_________________________________
_________________________________
Day Four
Staying physically healthy
Exercise
In addition to a short walk after each
meal, plan 20 to 30 minutes of exercise
each day walking is excellent. Check
with your health care provider before
starting a vigorous exercise program.
Food
In the morning, feast like a king; at noon,
dine like a prince; at night, eat like a pauper.
Weight
When your weight is healthy, exercising
3 times a week for 20 to 30 minutes will
help curb those urges to smoke and
keep your heart strong.
Dont forget: Stick with the program. You can
make it. The only people who fail are those
who give up. Be ready for the next day.
12
Information Sheet on Five-Day Program: DAY FOUR
Please mark the items you have noticed as you quit smoking.
Date: _________
Name: ___________________________
Headache
Type:
__ vice-like
__ bursting
Location:
__ sharp stabbing
__ dull ache
__ throbbing
__ pressure
__ right side
__back of neck
__ left side
__ front/above
eyes
__ all day
__ half a day
__ at night
__ none
__ two hours or
less
__ all over
__ back of head
Duration:
Nervousness
__ irritability
__ dizziness
__ trembling hands __ felt trembling
inside
__ seeing
__ eyes not focusing
specks
Appetite
__ no appetite
__ nausea
__ taste change
__ craving food
__ blacking-out/fainting
__ difficulty
concentrating
__ eye pain
__
vomiting
Craving to smoke
__ very severe
__ severe
__ slight
__ little
__ none
Muscles
__ muscle twitches __ aching muscles
__ prickly sensation
__ muscle cramps
Other symptoms
__ tired
__ sleepy
__ sweating hands __ sore throat
Other:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
The Five-Day Plan to Quit Smoking
Day Four
13
Day Five
On awakening
This is your fifth day of the program. You
have successfully given up smoking.
Congratulations! But dont let your guard
down. Your all-out assault on cigarettes has
paid off for four days, and if you keep these
sheets in hand and follow the good habits
you have begun, you will continue to be
smoke-free.
Right now
o Try cold-mitten friction over the
entire body, if possible.
o Drink two glasses of water
before breakfast.
o Eat a good meal, but forget caffeine.
o A 10 to 15 minute walk will get you off
to a good start again today.
o Repeat often: I choose not to smoke.
earlier in the day with a lighter meal
in the evening.
o Tobacco upsets certain digestive and
metabolic functions. These must be
readjusted. You will begin utilizing your
food with greater efficiency. Your
appetite is increasing because of this.
o With exercise, a healthy lifestyle, and a
low-fat, low-sugar, low-cholesterol diet,
you can control your weight and
feel good about it.
o Continue exercising at least three
times a week.
Remember, you are psychologically
around the corner when:
o You see others smoking and dont
feel sorry for yourself.
o You feel sorry for others still addicted
to nicotine.
o You have more willpower. Your choices
have built up your self-confidence.
o You have an improved self-image.
Dont be tired: Its easy to get tired from
working so hard. Your concern now is to
establish good habits as firmly as the bad ones
you are now giving up. During the past few
days you have discovered how to break the
smoking habitkeep it broken by enjoying and
practicing a lifestyle that will increase your life
expectancy, health, and happiness.
Shift to the positive
Your valuable body: Your body is the most
delicate and valuable machine in the entire
world. Then why do millions of people
willingly clog it, gum it up with tobacco tars
and nicotine? Youre far too intelligent to
treat your body that way ever again.
Add more as you think of them. Keep your list
on the refrigerator, desk, dresser, or calendar.
Gaining some weight?
There are several reasons why you might
gain weight now, and there is something
you can do about it.
o
Snacking between meals puts weight on
fast. Chew sugarless gum instead of
candy or nuts. Keep celery and
carrot sticks available for snacks.
o A large evening meal helps create extra
pounds. If possible, have your dinner
The Five-Day Plan to Quit Smoking
Day Five
o You are showing others that they
can stop.
List the benefits of giving up smoking,
especially the ones you have noted:
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
Remember last time: You may have quit
smoking, started to experience less
withdrawal symptoms, or noticed your
cravings are less and dont occur as often.
Maybe you had a rough day and almost
gave up. But be assured: give yourself
another 24 to 48 hours and you, too, will see
a difference. Dont forget that you might have
been smoking for many years, and youve
only had a few days of being a non-smoker.
Keep at it. You can make it!
14
Explore
o Try a new hobby. If it requires some
cash, you will have ityou arent
spending money on tobacco any more!
o Look around and find someone you can
help. Dont try to force themjust say,
I made it, so can you!
o My hobby is:
________________________________
Tips for the weekend
o Plan on doing something special. If
youre not a people person, head for
nature or some place quiet where you
can be alone with yourself or friends.
o If being alone is stressful, stay with the
crowd. Try State Street, one of the
recreational facilities, or a favorite
place on campus.
o Avoid a big feast, alcoholic drinks, tea,
coffee, and energy drinks. These can
all trigger an urge. Stay in control. Treat
yourself to a fruit salad at your favorite
restaurant. Remember to sit in the
non-smoking section, if youre out of
town for the weekend!
o Start your new hobby.
o Keep in touch with your partner or
nonsmoking friends for support.
Dont forget: The Follow-up Session!
The Five-Day Plan to Quit Smoking
Day Five
15
Information Sheet on Five-Day Program: DAY FIVE
Please mark the items you have noticed as you quit smoking.
Date: _________
Name: ___________________________
Headache
Type:
__ vice-like
__ bursting
Location:
__ sharp stabbing
__ dull ache
__ throbbing
__ pressure
__ right side
__back of neck
__ left side
__ front/above
eyes
__ all day
__ half a day
__ at night
__ none
__ two hours or
less
__ all over
__ back of head
Duration:
Nervousness
__ irritability
__ dizziness
__ trembling hands __ felt trembling
inside
__ seeing
__ eyes not focusing
specks
Appetite
__ no appetite
__ nausea
__ taste change
__ craving food
__ blacking-out/fainting
__ difficulty
concentrating
__ eye pain
__
vomiting
Craving to smoke
__ very severe
__ severe
__ slight
__ little
__ none
Muscles
__ muscle twitches __ aching muscles
__ prickly sensation
__ muscle cramps
Other symptoms
__ tired
__ sleepy
__ sweating hands __ sore throat
Other:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
The Five-Day Plan to Quit Smoking
Day Five
16
Follow-up
What you learned in five days
Our bodies are designed to keep us in good
health if we follow the simple, but important,
rules of the Five-Day Plan. Each part is
important to help you stay free from nicotine
and maintain a healthy lifestyle.
Remember:
o I choose not to smoke.
o Use deep rhythmic breathing.
o Drink six to eight glasses of water
daily. o Enjoy cold-mitten friction.
o Exercise at least three to five
days a week.
o Get adequate rest, sleep,
and relaxation.
o Eat a balanced diet, cutting down
on fat, sugar, and cholesterol.
o Avoid overeating.
o Avoid alcohol, tea, and energy drinks.
o Avoid places where others smoke.
o Start a new hobby or a new interest.
o Think of all the benefits of not smoking.
o Encourage others to quit smoking.
The Five-Day Plan to Quit Smoking
Follow-up
17
