Many smokers have
successfully given up cigarettes by replacing them with new habits without
quitting "cold turkey," planning a special program, or seeking professional
help.
The following approaches
include many of those most popular with ex-smokers. Pick the ideas that
make sense to you and then follow through. You'll have a much better chance
of success:
Preparing
Yourself for Quitting
- Decide positively
that you want to quit. Try to avoid negative thoughts about how difficult
it might be.
- List all the reasons
you want to quit. Every night before going to bed, repeat one of those
reasons 10 times.
- Begin to condition
yourself physically: Start a modest exercise program; drink more fluids;
get plenty of rest; and avoid fatigue.
- Set a target date
for quitting - perhaps a special day such as your birthday, your anniversary,
or the Great American Smokeout.
Knowing
What to Expect
- Have realistic
expectations - quitting isn't easy, but it's not impossible either.
- Understand that
withdrawal symptoms are temporary. They usually last only 1-2 weeks.
- Knowing that most
relapses occur in the first week after quitting, when withdrawal symptoms
are strongest, and your body is still dependent on nicotine.
- Know that most
other relapses occur in the first 3 months after quitting.
- Realize that most
successful ex-smokers quit for good only after several attempts. You
may be one of those who can quit on your first try. But if you're not,
don't give up. Try again.
Involving
Someone Else
- Bet a friend you
can quit on your target date.
- Ask your friend
or spouse to quit with you.
- Tell your family
and friends that you're quitting and when.
Ways
of Quitting Switch Brands
- Switch to a brand
you find distasteful.
- Change to a brand
that is low in tar and nicotine a couple of weeks before your target
date.
Cut
Down the Number of Cigarettes You Smoke
- Smoke only half
of each cigarette.
- Each day, postpone
the lighting of your first cigarette 1 hour.
- Decide you'll
only smoke during odd or even hours of the day.
- Decide beforehand
how many cigarettes you'll smoke during the day.
- Change your eating
habits to help you cut down. For example, drink milk, which many people
consider incompatible with smoking.
- Remember: Cutting
down can help you quit, but it's not a substitute for quitting. If you're
down to about seven cigarettes a day, it's time to set your target date
to quit and get ready to stick to it.
On
the Day You Quit
- Throw away all
your cigarettes and matches. Hide your lighters and ashtrays.
- 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. Estimate the
cost in terms of packs of cigarettes and put the money aside to buy
these presents.
- Keep very busy
on the big day. Go to the movies, exercise, take long walks, go bike
riding.
- 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 at home.
- The first few
days after you quit, spend as much free time as possible in places where
smoking isn't allowed, such as libraries, museums, theaters, department
stores, and churches.
- Drink large quantities
of water and fruit juice (but avoid sodas that contain caffeine.)
- Try to avoid alcohol,
coffee, and other beverages that you associate with cigarette smoking.
- Strike up conversation
instead of a match for a cigarette.
- If you miss the
sensation of having a cigarette in your hand, play with something else,
such as a pencil, a paper clip, a marble.
- If you miss having
something in your mouth, try toothpicks or a fake cigarette.
Good
Luck!
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