| How To Quit Smoking...And Quit For Keeps | | | | which can linger for a long time. |
| This information is from the National Cancer Institute | | | | On The Day You Stop Smoking |
| (NCI). | | | | Throw away all your cigarettes and matches. Hide |
| Preparing Yourself To Stop Smoking | | | | your lighters and ashtrays. |
| Decide positively that you want to quit. Try to avoid | | | | Visit the dentist and have your teeth cleaned to get rid |
| negative thoughts about how difficult it might be. | | | | of tobacco stains. Notice how nice they look and |
| List all the reasons you want to quit. Every night | | | | resolve to keep them that way. |
| before going to bed, repeat one of those reasons 10 | | | | Make a list of things you'd like to buy for yourself or |
| times. | | | | someone else. Estimate the cost in terms of packs of |
| Develop strong personal reasons in addition to your | | | | cigarettes and put the money aside to buy these |
| health and obligations to others. For example, think of | | | | presents. |
| all the time you waste taking cigarette breaks, rushing | | | | Keep very busy on the big day. Go to the movies, |
| out to buy a pack, hunting for a light, etc. | | | | exercise, take long walks, go bike riding. |
| Begin to condition yourself physically: Start a modest | | | | Remind your family and friends that this is your quit |
| exercise program; drink more fluids; get plenty of rest; | | | | date and ask them to help you over the rough spots |
| and avoid fatigue. | | | | of the first couple of days and weeks. |
| Set a target date for quittingperhaps a special day | | | | Buy yourself a treat or do something special to |
| such as your birthday, your anniversary, or the Great | | | | celebrate. |
| American Smokeout. If you smoke heavily at work, | | | | Immediately After Quitting |
| quit during your vacation so that you're already | | | | Develop a clean, fresh, nonsmoking environment |
| committed to quitting when you return. Make a date | | | | around yourself, at work and at home. Buy yourself |
| sacred and don't let anything change it. This will make it | | | | flowers. You may be surprised how much you can |
| easy for you to keep track of the day you became a | | | | enjoy their scent now. |
| nonsmoker and to celebrate that date every year. | | | | The first few days after you quit, spend as much free |
| Knowing What To Expect | | | | time as possible in places where smoking isn't allowed, |
| Have realistic expectationsquitting isn't easy, but it's not | | | | such as libraries, museums, theaters, department |
| impossible. More than 3 million Americans quit every | | | | stores, and churches. |
| year. | | | | Drink large quantities of water and fruit juice (but avoid |
| Understand that withdrawal symptoms are temporary. | | | | sodas that contain caffeine). |
| They usually last only 1-2 weeks. | | | | Try to avoid alcohol, coffee, and other beverages that |
| Know that most relapses occur in the first week after | | | | you associate with cigarette smoking. |
| quitting, when withdrawal symptoms are strongest, and | | | | Strike up conversation instead of a match for a |
| your body is still dependent on nicotine. Be aware that | | | | cigarette. |
| this will be your hardest time and use all your personal | | | | If you miss the sensation of having a cigarette in your |
| resourceswillpower, family, friends, and the tips in this | | | | hand, play with something else, such as a pencil, a |
| leafletto get you through this critical period successfully. | | | | paper clip, a marble. |
| Know that most other relapses occur in the first 3 | | | | If you miss having something in your mouth, try |
| months after quitting, when situational triggers, such as | | | | toothpicks or a fake cigarette. |
| a particularly stressful event, occur unexpectedly. | | | | Avoid Temptation |
| These are the times when people reach for cigarettes | | | | Instead of smoking after meals, get up from the table |
| automatically, because they associate smoking with | | | | and brush your teeth or go for a walk. |
| relaxing. This is the kind of situation that's hard to | | | | If you always smoke while driving, listen to a particularly |
| prepare yourself for until it happens, so it's especially | | | | interesting radio program or your favorite music, or |
| important to recognize it if it does happen. Remember | | | | take public transportation for a while, if you can. |
| that smoking is a habit, but a habit you can break. | | | | For the first 1-3 weeks, avoid situations you strongly |
| Realize that most successful ex-smokers quit for | | | | associate with the pleasurable aspects of smoking, |
| good only after several attempts. You may be one of | | | | such as watching your favorite TV program, sitting in |
| those who can quit on your first try. But if you're not, | | | | your favorite chair, or having a cocktail before dinner. |
| don't give up. Try again. | | | | Until you are confident of your ability to stay off |
| Involving Someone Else | | | | cigarettes, limit your socializing to healthful, outdoor |
| Bet a friend you can quit on your target date. Put your | | | | activities or situations where smoking is not allowed. |
| cigarette money aside for every day you don't smoke | | | | If you must be in a situation where you'll be tempted to |
| and forfeit it if you smoke. (But if you do smoke, don't | | | | smoke, such as a cocktail or dinner party, try to |
| give up. Simply strengthen your resolve and try again.) | | | | associate with the nonsmokers there. |
| Ask your friend or spouse to quit with you. | | | | Try to analyze cigarette ads to understand how they |
| Tell your family and friends that you're quitting and | | | | attempt to sell you on individual brands. |
| when. They can be an important source of support | | | | When You Get The Crazies |
| both before and after you quit. | | | | Keep oral substitutes handy. Try carrots, pickles, |
| Ways To Stop Smoking | | | | sunflower seeds, apples, celery, raisins, or sugarless |
| Switch Cigarette Brands | | | | gum instead of a cigarette. |
| Switch to a brand you find distasteful. | | | | Take 10 deep breaths and hold the last one while |
| Change to a brand that is low in tar and nicotine a | | | | lighting a match. Exhale slowly and blow out the match. |
| couple of weeks before your target date. This will help | | | | Pretend it's a cigarette and crush it out in an ashtray. |
| change your smoking behavior. However, do not | | | | Take a shower or bath if possible. |
| smoke more cigarettes, inhale them more often or | | | | Learn to relax quickly and deeply. Make yourself limp, |
| deeply, or place your fingertips over the holes in filters. | | | | visualize a soothing, pleasing situation and get away |
| These actions will increase your nicotine intake, and the | | | | from it all for a moment. Concentrate on that peaceful |
| idea is to get your body used to functioning without | | | | image and nothing else. |
| nicotine. | | | | Light incense or a candle instead of a cigarette. |
| Cut Down The Number Of Cigarettes You Smoke | | | | Never allow yourself to think that one won't hurtit will. |
| Smoke only half of each cigarette. | | | | Find New Habits |
| Each day, postpone the lighting of your first cigarette 1 | | | | Change your habits to make smoking difficult, |
| hour. | | | | impossible, or unnecessary. For example, it's hard to |
| Decide you'll only smoke during odd or even hours of | | | | smoke while you're swimming, jogging, or playing tennis |
| the day. | | | | or handball. When your desire for a cigarette is intense, |
| Decide beforehand how many cigarettes you'll smoke | | | | wash your hands or the dishes, or try new recipes. |
| during the day. For each additional cigarette, give a | | | | Do things that require you to use your hands. Try |
| dollar to your favorite charity. | | | | crossword puzzles, needlework, gardening, or |
| Change your eating habits to help you cut down. For | | | | household chores. Go bike riding or take the dog for a |
| example, drink milk, which many people consider | | | | walk; give yourself a manicure; write letters. |
| incompatible with smoking. End meals or snacks with | | | | Enjoy having a clean-mouth taste and maintain it by |
| something that won't lead to a cigarette. | | | | brushing your teeth frequently and using a mouthwash. |
| Reach for a glass of juice instead of a cigarette for a | | | | Stretch a lot. |
| pick-me-up. | | | | Get plenty of rest. |
| Remember: Cutting down can help you quit, but it's not | | | | Pay attention to your appearance. Look and feel |
| a substitute for quitting. If you're down to about seven | | | | sharp. |
| cigarettes a day, it's time to set your target date to | | | | Try to find time for the activities that are the most |
| quit and get ready to stick to it. | | | | meaningful, satisfying, and important to you. |
| Don't Smoke Automatically | | | | About Gaining Weight |
| Smoke only those cigarettes you really want. Catch | | | | Many people who are considering quitting smoking are |
| yourself before you light up a cigarette out of pure | | | | very concerned about gaining weight. If you are |
| habit. | | | | concerned about weight gain, keep these points in |
| Don't empty your ashtrays. This will remind you of how | | | | mind: |
| many cigarettes you've smoked each day, and the | | | | Quitting doesn't mean you'll automatically gain weight. |
| sight and the smell of stale cigarette butts will be very | | | | When people gain, it's because they often eat more |
| unpleasant. | | | | once they quit. |
| Make yourself aware of each cigarette by using the | | | | The benefits of giving up cigarettes far outweigh the |
| opposite hand or putting cigarettes in an unfamiliar | | | | drawbacks of adding a few pounds. You'd have to |
| location or a different pocket to break the automatic | | | | gain a very large amount of weight to offset the many |
| reach. | | | | substantial health benefits that a normal smoker gains |
| If you light up many times during the day without even | | | | by quitting. Watch what you eat, and if you are |
| thinking about it, try to look into a mirror each time you | | | | concerned about gaining weight, consider the tips that |
| put a match to your cigaretteyou may decide you | | | | follow. |
| don't need it. | | | | Tips To Help You Avoid Weight Gain |
| Make Smoking Inconvenient | | | | Make sure you have a well balanced diet, with the |
| Stop buying cigarettes by the carton. Wait until one | | | | proper amounts of protein, carbohydrates, and fat. |
| pack is empty before you buy another. | | | | Don't set a target date for a holiday, when the |
| Stop carrying cigarettes with you at home or at work. | | | | temptation of high-calorie food and drinks may be too |
| Make them difficult to get. | | | | hard to resist. |
| Make Smoking Unpleasant | | | | Drink a glass of water before your meals. |
| Smoke only under circumstances that aren't especially | | | | Weigh yourself weekly. |
| pleasurable for you. If you like to smoke with others, | | | | Chew sugarless gum when you want sweet foods. |
| smoke alone. Turn your chair to an empty corner and | | | | Plan menus carefully and count calories. Don't try to |
| focus only on the cigarette you are smoking and all its | | | | lose weight; just try to maintain your prequitting weight. |
| many negative effects. | | | | Have low-calorie foods on hand for nibbling. Some |
| Collect all your cigarette butts in one large glass | | | | good choices are fresh fruits and vegetables, fruit and |
| container as a visual reminder of the filth made by | | | | vegetable juices, low-fat cottage cheese, and |
| smoking. | | | | air-popped popcorn without butter. |
| Just Before Quitting | | | | Take time for daily exercise or join an organized |
| Practice going without cigarettes. | | | | exercise group. |
| Don't think of never smoking again. Think of quitting in | | | | This article may be reprinted providing it is publishedin |
| terms of 1 day at a time. | | | | it's entirety, including the author's bio andlink to the URL |
| Tell yourself you won't smoke today and then, don't. | | | | below. |
| Clean your clothes to rid them of the cigarette smell, | | | | |