Quit Smoking Program Quit Smoking, Urge To Smoke, Quit For Keeps
Quit Smoking Program, quit for keeps:
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 some conscious effort and practice. This article can be a big help. You will find many techniques to use for developing the nonsmoking habit and holding on to it.
By reading this page carefully, you'll become more aware of the places and situations that prompt the desire for a cigarette. You will also learn about many nonsmoking ways to deal with the urge to smoke. These are called coping skills. Finally, you will learn what to do in case you do slip and give in to the smoking urge.
Quit Smoking Program, quit for keeps:
Keep Your Guard Up The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don't kid yourself–even though you have made a commitment not to smoke, you will sometimes be tempted. But 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 nonsmoker. Then look closely at your urge to smoke and ask yourself:
Where was I when I got the urge?
What was I doing at the time?
Whom was I with?
What was I thinking?
The urge to smoke after you've quit often hits at predictable times. The trick is to expect those times and find ways to cope with them–without smoking. Naturally, it won't be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it doesn't mean an end to the nonsmoking you. It does mean that you should try to find what triggered your slip, strengthen your commitment to quitting, and try again.
Quit Smoking Program, quit for keeps:
Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger and 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
Quit Smoking Program, quit for keeps:
The points below are advocated by most of today's credible quit-smoking products and programs. They are widely accepted as an essential and necessary part of quitting successfully,
without following the points below will hinder your chances to quit for good this time.
DEEP BREATHING PERHAPS THE SINGLE MOST POWERFUL AND IMPORTANT TECHNIQUE Every time you want a cigarette, do the following. Do it three times.
Inhale the deepest lung-full of air you can, and then, very slowly, exhale. Purse your lips so that the air must come out slowly.
As you exhale, close your eyes, and let your chin gradually sink over onto your chest. Visualize all the tension leaving your body, slowly draining out of your fingers and toes, just flowing on out.
This is a variation of an ancient yoga technique from India, and is VERY centering and relaxing. If you practice this, you'll be able to use it for any future stressful situation you find yourself in. And it will be your greatest weapon during the strong cravings sure to assault you over the first few days.
This deep breathing technique will be a vital help to you. Reread this point now, and as you do, try it for the first time. Inhale and exhale three times. See for yourself!
Quit Smoking Program, quit for keeps:
The first few days, drink LOTS of water and fluids to help flush out the nicotine and other poisons from your body.
Remember that the urge to smoke only lasts a few minutes, and will then pass. The urges gradually become farther and farther apart as the days go by.
Do your very best to stay away from alcohol, sugar and coffee the first week or longer, as these tend to stimulate the desire for a cigarette. Avoid fatty foods, as your metabolism will slow down a bit without the nicotine, and you may gain weight even if you eat the same amount as before quitting. So discipline about diet is extra important now. No one ever said acquiring new habits would be easy!
Nibble on low-calorie foods like celery, apples and carrots. Chew gum or suck on cinnamon sticks.
Stretch out your meals; eat slowly and wait a bit between bites.
After dinner, instead of a cigarette, treat yourself to a cup of mint tea or a peppermint candy.
Quit Smoking Program, quit for keeps:
In one study, about 25% of quitters found that an oral substitute was invaluable. Another 25% didn't like the idea at all -- they wanted a clean break with cigarettes. The rest weren't certain. Nicotine patches are associated with the highest patient compliance and hence highest success. However the highest success is achieved when combining Zyban and Nicotine patches.
Go to a gym, sit in the steam, exercise. Change your normal routine - take time to walk or even jog around the block or in a local park.
Look in the classified ads under Yoga, and take a class - they're GREAT! Get a one hour message, take a long bath -- pamper yourself.
Ask for support from coworkers, friends and family members. Ask for their tolerance. Let them know you're quitting, and that you might be edgy or grumpy for a few days. If you don't ask for support, you certainly won't get any. If you do, you'll be surprised how much it can help. Take a chance -- try it and see!
Ask friends and family members not to smoke in your presence. Don't be afraid to ask. This is more important than you may realize.
Quit Smoking Program, quit for keeps:
On your quit day, hide all ashtrays and destroy all your cigarettes, preferably with water, so no part of them is smokeable.
Write down ten good things about being a nonsmoker -- and then write out ten bad things about smoking. Do it. It really helps.
Don't pretend smoking wasn't enjoyable - it was. This is like losing a good friend - and it's okay to grieve the loss. Feel that grief, don't worry, it's okay. Feel, and you heal. Stay with it -- you can do it!
Several times a day, quietly repeat to yourself the affirmation, "I am a nonsmoker." Many quitters see themselves as smokers who are just not smoking for the moment. They have a self-image as smokers who still want a cigarette. Silently repeating the affirmation "I am a nonsmoker" will help you change your view of yourself, and, even if it may seem silly to you, this is actually useful. Use it!
Here is perhaps the most valuable information among these points. In Phase 2, the period which begins a few weeks after quitting, the urges to smoke will subside considerably. However, it's vital to understand that from time to time, you will still be suddenly overwhelmed with a desire for "just one cigarette." This will happen unexpectedly, during moments of stress, whether negative stress or positive (at a party, or on vacation). If you are unprepared to resist, succumbing to that "one cigarette" will lead you directly back to smoking. Remember the following secret: in these surprise attacks during Phase 2 -- and they will definitely come -- do your deep breathing, and hold on for five minutes, and the urge will pass.
