The Most Successful Way To Quit Smoking
Congratulation, stop smoking is the best thing and the decision you can make to improve your health and your quality of life. The effects of tobacco on the health and the quality of life are still too often underestimated and must be reminded to make aware to the smokers of the risks they take and in their circle of acquaintances.
This article guides you from thinking about stopping smoking through actually doing it, from the day you quit to quitting for keeps. It gives tips on fighting temptations, on what to do if you give in and on avoiding weight gain and reduce and eliminate all the stress that you oblige to light a cigarette. By telling you what to expect, it can help you through the day-by-day process of becoming a nonsmoker.
Check the answer to each question that best describes how you think that question fits your personal smoking habits.
Answer the following questions either Never, Sometimes or Often:
1. Smoking gives me more energy.
2. I smoke to keep from slowing down.
3. I reach for a cigarette when I need a lift.
4. When I’m worn, smoking perks me up.
5. I like to touch and handle cigarettes.
6. I feel more good with a cigarette in my hand.
7. I enjoy getting a cigarette out of the pack and lighting it.
8. I like to watch the smoke when I exhale.
9. Smoking is a pleasure.
10. Smoking cigarettes are pleasant and enjoyable.
11. Smoking makes good times better.
12. I want a cigarette most when I am relaxed and comfortable.
13. a cigarette helps me relax when I’m tense or upset.
14. I light up a cigarette when something makes me angry.
15. Smoking relaxes me in a stressful situation.
16. When I’m depressed, I reach for a cigarette to feel better.
• Become active. Regular activity raises your energy level, so you may feel less of a need for a boost.
• Take a brisk walk instead of smoking. Moving around is a drug-free stimulant.
• Eat regular, nutritious meals. Healthy foods are great natural sources of energy.
• Refresh your body of nicotine by drinking lots of cold water.
• Avoid getting bored, which can make you feel tired. Keep your mind active — call a friend, read a new magazine or play a game.
• Twist your ring, play with a coin, or handle whatever harmless object is nearby.
• Don’t confuse needing to eat with the desire to put a cigarette in your mouth. Eat regular meals to avoid being hungry.
• Take up a hobby that keeps your hands busy. Try knitting, carpentry, or making bread.
• Have a low-fat, low-sugar snack such as carrot sticks, apples, and peanut butter or yogurt and granola.
- How great nourishment now tastes.
- How much simpler it is to walk, run and climb stairs since your lungs are sans smoke.
- How great it feels to be in control of the desire to smoke.
• Spend the cash you save money on cigarettes on another kind of delight.
• Remind yourself of the medical advantages of stopping.
In the event that you've utilized cigarettes as a bolster, finding another approach to adapt to pressure can enable you to stay stop. Else, you might need to smoke again whenever problems arise.
• Exercise regularly. Studies show just 10 minutes of activity relieves tension and improves your mood.
• Remember that smoking never solves the problem; figure out what will and act.
• Avoid or escape upsetting circumstances that may entice you to smoke.
• Get enough rest. Set aside the opportunity to unwind, regardless of how occupied you are.
.Enjoy unwinding. Take a long hot bath. Have a back rub.
• Listen to music.
“When I haven’t smoked for a while, I get a gnawing hunger for a cigarette.”
Many people are addicted or “hooked” on the nicotine in tobacco. When people who are addicted quit, many go through a withdrawal period. They may have physical (feeling tired and irritable, headaches, nervousness) and emotional symptoms when quitting.
If you answered “Often” or “Sometimes” on the quiz, this could be a reason why you smoke.
• Keep away from cigarettes completely.
• Cravings go away whether you smoke or not. Do something to distract yourself for 10 minutes.
• Tell family and friends you’ve quit smoking. Ask for help if you need it.
• Get rid of ashtrays. Destroy your cigarettes. Avoid people who smoke and smoke-filled places if you're having withdrawal symptoms or cravings.
• Think of yourself as a nonsmoker. Hang up “No Smoking” signs.
• Remember those physical withdrawal symptoms last about two weeks. Hang on!
It isn’t easy to get over an addiction to tobacco, but many people have succeeded often on a second or third try. Once you’re back in control, you won’t have to beat smoking again. For many ex-smokers, that’s a powerful motivation to stay tobacco-free.
“I smoke cigarettes automatically without being aware of it.”
If you are this kind of person you no longer get much satisfaction from cigarettes. Unlike people who smoke for pleasure, you might not miss it much if you stopped.
• Cut down gradually. Smoke fewer cigarettes each day or only smoke them halfway down. Inhale less often and less deeply.
• Change your smoking routines. Keep your cigarettes in a different place.
• Smoke with your opposite hand. Don’t do anything else while smoking.
• When you want a cigarette, wait one minute. Think of something else to do instead of smoking.
• Be aware of every cigarette you smoke. Ask yourself: Do I really want this cigarette? You may be surprised how many you can pass up.
• Set a date for giving up smoking altogether and stick to it.
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Looking back over the reasons you have listed, list two ways
you can avoid these traps.
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List 5 reasons why you may WANT to quit.
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Any other notes or observations.
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This article guides you from thinking about stopping smoking through actually doing it, from the day you quit to quitting for keeps. It gives tips on fighting temptations, on what to do if you give in and on avoiding weight gain and reduce and eliminate all the stress that you oblige to light a cigarette. By telling you what to expect, it can help you through the day-by-day process of becoming a nonsmoker.
Why Do You Smoke?
In order to decide to quit smoking, it helps to know why you smoke. Very few smokers ask themselves this important question. Take this brief self-test and find out some answers for yourself.Check the answer to each question that best describes how you think that question fits your personal smoking habits.
Answer the following questions either Never, Sometimes or Often:
1. Smoking gives me more energy.
2. I smoke to keep from slowing down.
3. I reach for a cigarette when I need a lift.
4. When I’m worn, smoking perks me up.
5. I like to touch and handle cigarettes.
6. I feel more good with a cigarette in my hand.
7. I enjoy getting a cigarette out of the pack and lighting it.
8. I like to watch the smoke when I exhale.
9. Smoking is a pleasure.
10. Smoking cigarettes are pleasant and enjoyable.
11. Smoking makes good times better.
12. I want a cigarette most when I am relaxed and comfortable.
13. a cigarette helps me relax when I’m tense or upset.
14. I light up a cigarette when something makes me angry.
15. Smoking relaxes me in a stressful situation.
16. When I’m depressed, I reach for a cigarette to feel better.
Smoking Gives Me More Energy.
If you answered “Sometimes” or “Often” to numbers 1 through 4 of the quiz, you probably smoke for this reason. Many people use tobacco like they use coffee: to help them wake up and get moving. The nicotine in tobacco, like the caffeine in coffee, is a stimulant. But you can find other ways to get energy.Tips to Help You Quit
• Get enough rest. With a good night’s sleep, you’ll feel fresh and alert.• Become active. Regular activity raises your energy level, so you may feel less of a need for a boost.
• Take a brisk walk instead of smoking. Moving around is a drug-free stimulant.
• Eat regular, nutritious meals. Healthy foods are great natural sources of energy.
• Refresh your body of nicotine by drinking lots of cold water.
• Avoid getting bored, which can make you feel tired. Keep your mind active — call a friend, read a new magazine or play a game.
I Like to Touch and Handle Cigarettes.
In the event that you replied, "Regularly" or "In some cases" to numbers 4 through 7 of the test, you presumably smoke for this reason. Individuals get physical delight from dealing with cigarettes and the ceremonies of smoking. It just "feels appropriate" to have a cigarette in your hand or mouth.Tips to Help You Quit
• Pick up a pencil or pen when you want to reach for a cigarette. Doodle or make a list of your reasons for quitting.• Twist your ring, play with a coin, or handle whatever harmless object is nearby.
• Don’t confuse needing to eat with the desire to put a cigarette in your mouth. Eat regular meals to avoid being hungry.
• Take up a hobby that keeps your hands busy. Try knitting, carpentry, or making bread.
• Have a low-fat, low-sugar snack such as carrot sticks, apples, and peanut butter or yogurt and granola.
Smoking is a Pleasure.
If you answered “Often” or “Sometimes” to numbers 8 through 11 on the quiz, this could be why you smoke. Almost two out of three smokers say they just plain enjoy smoking. When you associate smoking with “the good times,” it can strengthen your addictionTips to Help You Quit
• Appreciate the pleasures of being sans tobacco. Appreciate:- How great nourishment now tastes.
- How much simpler it is to walk, run and climb stairs since your lungs are sans smoke.
- How great it feels to be in control of the desire to smoke.
• Spend the cash you save money on cigarettes on another kind of delight.
• Remind yourself of the medical advantages of stopping.
Smoking Helps Me Relax When I’m Tense or Upset.
If you answered “Often” or “Sometimes” to numbers 12 through 15 on the quiz, this could be a reason why you smoke Lots of people use cigarettes to help them through bad times.In the event that you've utilized cigarettes as a bolster, finding another approach to adapt to pressure can enable you to stay stop. Else, you might need to smoke again whenever problems arise.
Tips to Help You Quit
• Use relaxation techniques to calm down when you are angry or upset. Deep breathing exercises, muscle relaxation and imagining yourself in a peaceful setting can reduce stress.• Exercise regularly. Studies show just 10 minutes of activity relieves tension and improves your mood.
• Remember that smoking never solves the problem; figure out what will and act.
• Avoid or escape upsetting circumstances that may entice you to smoke.
• Get enough rest. Set aside the opportunity to unwind, regardless of how occupied you are.
.Enjoy unwinding. Take a long hot bath. Have a back rub.
• Listen to music.
I crave cigarettes. I am addicted to smoking.
If you answered “Often” or “Sometimes” on the quiz, this could be a reason why you smoke.“When I haven’t smoked for a while, I get a gnawing hunger for a cigarette.”
Many people are addicted or “hooked” on the nicotine in tobacco. When people who are addicted quit, many go through a withdrawal period. They may have physical (feeling tired and irritable, headaches, nervousness) and emotional symptoms when quitting.
If you answered “Often” or “Sometimes” on the quiz, this could be a reason why you smoke.
Tips to Help You Quit
• Ask your doctor about using a nicotine patch or nicotine gum to help you avoid symptoms.• Keep away from cigarettes completely.
• Cravings go away whether you smoke or not. Do something to distract yourself for 10 minutes.
• Tell family and friends you’ve quit smoking. Ask for help if you need it.
• Get rid of ashtrays. Destroy your cigarettes. Avoid people who smoke and smoke-filled places if you're having withdrawal symptoms or cravings.
• Think of yourself as a nonsmoker. Hang up “No Smoking” signs.
• Remember those physical withdrawal symptoms last about two weeks. Hang on!
It isn’t easy to get over an addiction to tobacco, but many people have succeeded often on a second or third try. Once you’re back in control, you won’t have to beat smoking again. For many ex-smokers, that’s a powerful motivation to stay tobacco-free.
Smoking is a Habit.
If you answered “Often” or “Sometimes” on the quiz, this could be a reason why you smoke.“I smoke cigarettes automatically without being aware of it.”
If you are this kind of person you no longer get much satisfaction from cigarettes. Unlike people who smoke for pleasure, you might not miss it much if you stopped.
Tips to Help You Quit
• Cut down gradually. Smoke fewer cigarettes each day or only smoke them halfway down. Inhale less often and less deeply.
• Change your smoking routines. Keep your cigarettes in a different place.
• Smoke with your opposite hand. Don’t do anything else while smoking.
• When you want a cigarette, wait one minute. Think of something else to do instead of smoking.
• Be aware of every cigarette you smoke. Ask yourself: Do I really want this cigarette? You may be surprised how many you can pass up.
• Set a date for giving up smoking altogether and stick to it.
Why Do You Smoke?
Using the information from the quiz you took — and from the text — list the reasons you think you smoke...................................................................
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Looking back over the reasons you have listed, list two ways
you can avoid these traps.
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List 5 reasons why you may WANT to quit.
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Any other notes or observations.
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Getting Ready To Quit
Setting a Quit Date
An important part of quitting is deciding the date you plan to make the big move. If you plan to quit using nicotine replacement therapy or other medications you only need to set one date.To taper down your use of cigarettes, you may want to choose two dates — one to begin your program and another to be tobacco-free.
My Quit Date is:
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I plan to quit: (circle which ones are right for you)
• Cold Turkey
• Cut Back
• Gum
• Lozenge
• Patch
• CHANTIX
• Zyban
• Other
Develop a Plan
• Practice going without cigarettes.• Don’t think of never smoking again. Think of quitting in terms of one day at a time.
• Tell yourself you won’t smoke today, and then don’t.
• Clean your clothes, coats, car, and house to rid them of the cigarette smell, which can linger a long time.
• Be prepared to cope with your triggers.
On the Day You Quit
• Throw away all your cigarettes and matches. Hide your lighters and ashtrays.• Write a goodbye letter to tobacco.
• Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look and resolve to keep them that way.
• Make a list of things you’d like to buy for yourself or someone else. Gauge the cost in terms of packs of cigarettes, and set the cash aside to purchase these presents.
• Keep very busy on the big day. Go to the movies, exercise, take a long walk.
• Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
• Buy yourself a treat or do something special to celebrate.
Immediately After Quitting
• Develop a clean, fresh nonsmoking environment around yourself at work and home. Buy yourself flowers. You may be surprised how much you can enjoy their scent now.• spend as much free time as possible in places where smoking is prohibited during the first 2 weeks such as libraries, museums, theaters.
• Drink large quantities of water and low-calorie fruit juice (avoid sodas that contain caffeine).
• Try to avoid alcohol, coffee, and other beverages you associate with smoking.
• Play with something else — a pencil, a paper clip, a marble If you miss the sensation of having a cigarette in your hand.
Avoid Temptation
• After meals get up from the table Instead of smoking and brush your teeth or go for a walk.• If you always smoke while driving, listen to a particularly interesting radio program, your favorite music or a book on tape or take public transportation for a while.
• For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program or having a cocktail.
• limit your socializing to healthful, outdoor activities or situations where smoking is not allowed Until you are confident of your ability to stay off cigarettes.
• If you must be in a situation where you’ll be tempted to smoke (such as a cocktail or dinner party), stick with the nonsmokers there.
• Try to analyze cigarette ads to understand how they attempt to “sell” you on brands.
When You Get the Crazies
• Keep things handy you can put in your mouth instead of a cigarette. Try carrots, sunflower seeds, apples, celery, raisins, cinnamon sticks or sugarless candies and gums.
• Take ten full breaths and hold the last one while lighting a match. Breathe out gradually and victory the match. Imagine it's a cigarette and pound it out in an ashtray.
• Take a shower or bath.
• Learn to relax quickly and deeply. Make yourself limp, visualize soothing, pleasing situations, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
• Never allow yourself to think “one won’t hurt.” It will.
Find New Healthy Habits
• to make smoking difficult, impossible or unnecessary you must Change your habits. For example, it’s hard to smoke while you’re swimming, playing tennis or jogging or handball.• Stretch a lot. Try yoga.
• Do things that require you to use your hands. Try crossword puzzles, needlework, gardening or household chores.
• Enjoy having a clean mouth taste and maintain it by brushing your teeth frequently and using mouthwash.
• Pay attention to your appearance. Look and feel sharp.
• Try to find time for the activities that are meaningful, satisfying and important to you.
Immediate Effects
If you have decided to quit smoking, keep in mind that withdrawal symptoms are inevitable. The addiction to nicotine is very difficult to break because it is a very strong substance.It is important to understand the after-effects of quitting are temporary and signal the beginning of a healthier life.
Withdrawal Symptoms And Activities That Might Help:
• Dry mouth, sore throat, gums or tongue. Sip ice-cold water or fruit juice.
. Chew gum.
• Headaches
. Take a warm bath or shower.
. Try relaxation or meditation techniques.
. Take headache medication approved by your physician.
• Trouble Sleeping
. Don’t drink coffee, tea or soda with caffeine after 6 p.m.
. Try relaxation or meditation techniques.
. Go to bed and get up at the same time every day.
. Avoid napping.
• Irregularity
. Eat lots of fruits and vegetables, whole-grain cereals and drink 8 glasses of water per day.
• Fatigue
. Rest when you can.
. Don’t push yourself too hard or expect too much of your body during this time.
. Give your body a chance to heal.
• Hunger
. Drink water or low-calorie liquids.
. Eat low-fat, low-calorie snacks such as celery or carrots.
. Avoid the kitchen.
. Do something with your hands such as a hobby.
• Tenseness or Irritability
.Take a walk, soak in a hot bath, try relaxation or deep breathing.
. Remind yourself, this is only temporary.
• Coughing
. Sip warm herbal tea. (The Red Tea)
. Suck on cough drops or hard candy (sugarless if weight gain is an issue).
It is important to understand the after-effects of quitting are
temporary and signal the beginning of a healthier life.
What Happens After You Quit Smoking
What Happens to Your Body After Your Last Cigarette?
Stopping smoking has immediate effects. You will be able to breathe easier and have an improved sense of smell and taste immediately after 20 minutes you stop; there are a lot more positive effects of stopping smoking and here are some of the most amazing:Lungs - what happens after you stop smoking? Will you be able to regain lung health that you had before you started smoking? Yes, you will be able to regain your usual breathing capacity after several weeks of quitting smoking; you will also be able to breathe easier during times of stress and exercise. Smoking is the cause of 1 out of 5 deaths in the United States according to the American Lung Association which is why it is recommended that a smoker quits as soon as possible.
Heart - your heart is the pump that circulates blood, nutrients, and oxygen in the entire body; immediately 20 minutes after your final stick of cigarette your heart will be able to function better, circulation increases and oxygen levels are maintained to nourish tissues and organs.
Eyes - with smoking-related blindness a possibility; you may want to quit as soon as you can. What happens after you stop smoking? Your intricate eye muscles will keep from degenerating and your risk of developing eyesight-related diseases will be reduced.
Chronic illnesses and cancer - smoking increases the possibility of developing lung cancer, however, as soon as you give up, you will reduce your risk of not only dying from lung cancer but also other types of cancer like cancer of the mouth, cancer of the throat, stomach, larynx, esophagus, pancreas, bladder, kidney and cancer of the cervix.
Mouth - you will immediately save your teeth from staining due to nicotine when you stop smoking. Smoking also results in bad breath and reduced ability to taste and smell food; once you quit this bad habit, you will have improved taste, smell and will never have to worry about bad breath again.
Fingernails and hands - aside from staining teeth, tobacco also stain the fingernails and leave a smell on your fingers and hands. Your hands and fingernails will never have to smell and look disgusting again. You will be able to face people without the worry of turning them off. Your clothes and hair will smell better too.
The special benefit for childbearing women - women who quit smoking will have healthier babies that are born full term. Women who smoke are seen to have a higher risk of having miscarriages or delivering babies with low birth weight. Women who smoke even when pregnant often deliver babies with physical or mental handicaps; some may even suffer from a stillbirth.
Aside from the personal health benefits of stopping smoking, you will also improve the health and wellness of people around you. Your friends and family will enjoy breathing easily, with fewer allergies and be living in a home with fresh air, sheets and curtains smelling smoke-free and with the risks of developing illnesses related to inhaling second-hand smoke.
Quitting for Keeps, Congratulations!
Now you are ready to develop a new habit — not smoking.
Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take a conscious effort.
Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take a conscious effort.
Keep Your Guard Up
The key to living as a non-smoker is to avoid letting your cravings for a cigarette lead you to smoke. Don’t kid yourself — even though you have made a commitment not to smoke, you will be tempted. Instead of giving in to the urge, you can use it as a learning experience.First, remind yourself that you have quit and you are a non-smoker. Then look closely at your urge to smoke and ask yourself:
Where was I when I got the urge?
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What was I doing at the time?
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Who was I with?
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What was I thinking?
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The urge to smoke after you’ve quit hits at predictable times. The trick is to anticipate those times and find ways to cope without smoking.
It won’t be easy at first. In fact, you may continue to want a cigarette at times. But even if you slip, it doesn’t mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting and try again.
Look at the following list of triggers. Do any of them ring a bell with you? Define off those that may trigger an urge to smoke, and add any others you can think of:
• Working under pressure
• Feeling blue
• Talking on the telephone
• Having a drink
• Watching television
• Driving your car
• Finishing a meal
• Playing cards
• Drinking coffee
• Watching someone else smoke
Beating the Urge
Think About Why You Quit
Go back to your list of reasons for quitting. Look at this list several times a day — especially when you are hit with the urge to smoke. The best reasons you could have for quitting are very personal, and these also are the best reasons to stay a nonsmoker.Know When You Are Rationalizing
It is easy to rationalize yourself back into smoking. Don’t talk yourself into smoking again. A new nonsmoker in a tense situation may think, “I’ll just have one cigarette to calm myself down.” If thoughts like this pop into your head, stop and think again! You know better ways to relax, like taking a walk or doing breathing exercises.Concern about gaining weight may lead to rationalizations.
Learn to counter thoughts such as, “I’d rather be thin, even if it means smoking.” A slight weight gain is not likely to endanger your health as much as smoking. (Cigarette smokers have about a 70 percent higher rate of premature death than nonsmokers.)
Anticipate Triggers and Prepare to Avoid Them
Be prepared to meet these triggers head on and counteract them.• Keep your hands busy — type a letter, doodle, knit.
• Avoid people who smoke; spend time with nonsmoking friends.
• Find activities that make smoking difficult (taking a shower, washing the car, gardening). Exercise to help knock out that urge; it will help you feel and look good as well.
• Put something other than a cigarette in your mouth. Chew sugarless gum or nibble on a carrot or celery stick.
• Avoid places where smoking is permitted.
• Reduce your consumption of alcohol, which often stimulates the desire to smoke. Try to have no more than one or two drinks at a party.
Reward Yourself for Not Smoking
Congratulations are in order each time you get through a day without smoking. After a week, give yourself a pat on the back and a reward of some kind. Buy a new CD or treat yourself to a movie or concert.Use Positive Thoughts
If self-defeating thoughts start to creep in, remind yourself that you are a non-smoker, you do not want to smoke and you have good reasons for it. Putting yourself down and trying to hold out using willpower alone is not effective coping techniques. Use the power of positive thinking.
Tell the people close to you that you might be tense for a while, so they know what to expect. They’ll be sympathetic when you have an urge to smoke and can be counted on to help you resist it.
• Quitting doesn’t mean you’ll automatically gain weight. When people gain it’s because they often eat more once they quit because cigarettes suppress your appetite.
• The benefits of giving up cigarettes far outweigh the drawbacks of adding a few pounds. You’d have to gain 90 pounds to offset the many substantial health benefits that a normal person gains by quitting.
• Don’t set a target date for a holiday, when the temptation of high-calorie foods and drinks may be too hard to resist.
• Drink a glass of water before your meals.
• Weigh yourself weekly.
• Plan menus carefully, and count calories. try to maintain your pre-quitting weight.
• Stock up on healthy snacks before your quit date. Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are nutritious and low in calories and sugar. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese and air-popped popcorn without butter.
• Take time for daily exercise or join an exercise group
• Tai Chi
• Yoga
• Healing Touch
• Massage
• Aromatherapy
• Reflexology
• Meditation
• Guided Imagery
These can be helpful in many ways — including reducing the stress and anxiety associated with quitting smoking.
For instance, yoga is helpful because it provides exercise, breathing training, stress relief and quiet time. Aromatherapy may be able to offer you some scents that can reduce cravings. Guided imagery or meditation can help you get through a craving.
• Recognize that you had a slip. A slip means you had a small setback and smoked a cigarette or two. In any case, your first cigarette did not make you a smoker to begin with, what's more, a small setback does not make you a smoker forever.
• Don’t be too hard on yourself. One slip doesn’t mean you’re a failure or that you can’t be a nonsmoker, but it is important to get yourself back on the nonsmoking track immediately.
• Identify the trigger: Exactly what was it that caused you to smoke? Be aware of the trigger, and decide now how you will cope with it when it comes up again.
• Sign a contract with yourself to remain a nonsmoker.
• If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking.
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Who were you with?
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What can you do to avoid slipping into the same situation?
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• Periodically, write down new reasons you are glad you quit and post these reasons where you will be sure to see them.
• Make up a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.
Use Relaxation Techniques
Breathing exercises help reduce tension. Instead of having a cigarette, close your eyes and focus on the present — what you smell, hear, taste and feel. Breathe comfortably and enjoy the present.Get social support
The commitment to remain a nonsmoker can be made easier by talking about it with friends and relatives. They can congratulate you as you check off another day, week and month as a non-smoker.Tell the people close to you that you might be tense for a while, so they know what to expect. They’ll be sympathetic when you have an urge to smoke and can be counted on to help you resist it.
About Gaining Weight
Many who are considering quitting are very concerned with weight gain. If you are worried, keep these points in mind.• Quitting doesn’t mean you’ll automatically gain weight. When people gain it’s because they often eat more once they quit because cigarettes suppress your appetite.
• The benefits of giving up cigarettes far outweigh the drawbacks of adding a few pounds. You’d have to gain 90 pounds to offset the many substantial health benefits that a normal person gains by quitting.
Tips to Help You Avoid Weight Gain
• Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.• Don’t set a target date for a holiday, when the temptation of high-calorie foods and drinks may be too hard to resist.
• Drink a glass of water before your meals.
• Weigh yourself weekly.
• Plan menus carefully, and count calories. try to maintain your pre-quitting weight.
• Stock up on healthy snacks before your quit date. Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are nutritious and low in calories and sugar. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese and air-popped popcorn without butter.
• Take time for daily exercise or join an exercise group
Complementary Therapies to Help You Quit
There are many complementary therapies to help you quit smoking. Some of these are:• Tai Chi
• Yoga
• Healing Touch
• Massage
• Aromatherapy
• Reflexology
• Meditation
• Guided Imagery
These can be helpful in many ways — including reducing the stress and anxiety associated with quitting smoking.
For instance, yoga is helpful because it provides exercise, breathing training, stress relief and quiet time. Aromatherapy may be able to offer you some scents that can reduce cravings. Guided imagery or meditation can help you get through a craving.
Being a Non-smoker
Relapse: If You Do Smoke Again
If you slip, don’t be discouraged. Many former smokers have tried several times before they succeeded.• Recognize that you had a slip. A slip means you had a small setback and smoked a cigarette or two. In any case, your first cigarette did not make you a smoker to begin with, what's more, a small setback does not make you a smoker forever.
• Don’t be too hard on yourself. One slip doesn’t mean you’re a failure or that you can’t be a nonsmoker, but it is important to get yourself back on the nonsmoking track immediately.
• Identify the trigger: Exactly what was it that caused you to smoke? Be aware of the trigger, and decide now how you will cope with it when it comes up again.
• Sign a contract with yourself to remain a nonsmoker.
• If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking.
Why did you slip?
If you have a slip:....................................
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Who were you with?
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What can you do to avoid slipping into the same situation?
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Marking Progress
• Each month, on the anniversary of your quit date, plan a special celebration.• Periodically, write down new reasons you are glad you quit and post these reasons where you will be sure to see them.
• Make up a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.
Can You Quit Smoking And Still Drink Coffee?
Fundamentally, smoking is a progression of related propensities, for example, when driving or on the telephone, when focused, glad, unwinding and so forth.
But one association is a little more complex than the others. It is coffee.
Unlike the other triggers, caffeine brings its own set of complexities to the party. We drink coffee to wake us up in the morning, to relax with friends at the morning tea, and we like to finish off a meal with coffee and dessert.
In studies with bees, it has been shown that caffeine triggers the desire for food, and just a taste of caffeine makes then want to eat.
So how does this work with smoking? You are combing two substances, which trigger the dopamine reward system in your brain, and each is firing off the other.
When you have a cigarette you want a coffee, and when you have a coffee you will want a cigarette.
If this is you it is important to quit coffee first. You will have to cut down over a week or more. Even one cup per day can result in headaches when it is stopped.
Firstly cut down on the amount of coffee in each cup, then the number of cups per day.
Then you can go to de-caffeinated if you want. Just make sure it is water decaffeinated and not the chemical versions.
Once you are fine without the coffee then your quit smoking session stands a great chance of being successful.
not to quit both at once as the added stress will reduce their chance of success.
After being a non-smoker for a few weeks you can safely start coffee again, but I advise to only do so initially when it is not possible to smoke or borrow a cigarette.
Quickly you will become used to enjoying your coffee once again without the need to smoke.
Just one important thing is to be aware that you can easily link coffee to another addiction, that of sugar and sugar-rich foods. So if you don't want to gain weight just enjoy your coffee by itself.
But one association is a little more complex than the others. It is coffee.
Unlike the other triggers, caffeine brings its own set of complexities to the party. We drink coffee to wake us up in the morning, to relax with friends at the morning tea, and we like to finish off a meal with coffee and dessert.
In studies with bees, it has been shown that caffeine triggers the desire for food, and just a taste of caffeine makes then want to eat.
So how does this work with smoking? You are combing two substances, which trigger the dopamine reward system in your brain, and each is firing off the other.
When you have a cigarette you want a coffee, and when you have a coffee you will want a cigarette.
If this is you it is important to quit coffee first. You will have to cut down over a week or more. Even one cup per day can result in headaches when it is stopped.
Firstly cut down on the amount of coffee in each cup, then the number of cups per day.
Then you can go to de-caffeinated if you want. Just make sure it is water decaffeinated and not the chemical versions.
Once you are fine without the coffee then your quit smoking session stands a great chance of being successful.
not to quit both at once as the added stress will reduce their chance of success.
After being a non-smoker for a few weeks you can safely start coffee again, but I advise to only do so initially when it is not possible to smoke or borrow a cigarette.
Quickly you will become used to enjoying your coffee once again without the need to smoke.
Just one important thing is to be aware that you can easily link coffee to another addiction, that of sugar and sugar-rich foods. So if you don't want to gain weight just enjoy your coffee by itself.