that you are thoroughly mentally prepared,
the time has come to stamp out the cigarette once and for
a target date for quitting.
a time when you won't be under a lot of stress.
bad idea to select a week end.
into a contract
you stick to your quit date, write "I will quit smoking on
(fill in the date)" on a piece of paper and have someone sign
it with you. Now you have a contract. Make your contract as
comprehensive as possible. Include your reasons for quitting, the
triggers that you have to overcome, the methods you will employ to
do the same and even list on your contract how you'll reward
yourself for each week and month of not smoking. Ask the person
who cosigns your contract — or another friend or family member
— to give you special support in your efforts to quit. Read the
article You Can Make The Difference
with him or her. Plan to talk with your supporter regularly to
share your progress and to ask for encouragement. If possible,
quit with a relative or friend.
evening before your quit day, concentrate hard on your anti
smoking crusade and all the activities you can engage yourself in
to break free. Throw
away all cigarettes, cigars, pipes, butts, matches, lighters, and
ashtrays anything that was considered smoking paraphernalia. If
cigarettes are not there they cannot be smoked. Make
some signs saying "No Smoking"
to put on your office desk, study, living room (place one atop the
TV), bedroom, bathroom (get a towel with a no smoking sign) and
anywhere you can think of. Change the wallpaper of your home and
office PC, something that reminds you of your pledge or why you
have made up your mind to quit. Plan
some special activities for the next day to keep you busy,
such as a long walk, a movie, or an outing with a friend. Ask
family members and friends not to offer you cigarettes or to smoke
in front of you. Your goal is to get through that first important
day smoke-free — which will help you succeed on each day after
that. When you go to sleep, congratulate yourself for making the
right decision. Give your sweetheart a big hug and remind her that
from tomorrow onwards you will be a free man.
up, give yourself a big smile cause the much awaited day of
freedom is here. Open the bedroom window and feel the morning
freshness. It must have been ages since you have experienced the
purity of the morning breeze. Sit down and take a couple of deep
breaths. Tell yourself just for this day you will not smoke.
first quitting, the concept of ONE DAY AT A TIME is clearly
superior to the smoker thinking that he will never smoke again for
the rest of his life. For when the smoker is first giving up
smoking, he does not know whether or not he wants to go the rest
of his life without smoking. Most of the time the smoker
envisions life as a non-smoker as more stressful, painful, and
less fun. You have read about all this in the previous articles
but you would be able to internalize the fact, that your
thoughts of what life is like as a non-smoker were wrong,
only when you quit smoking.
you quit you will realize that there is life after
smoking. It is a cleaner, calmer, fuller and, most important,
healthier life. Once you get through with the physical and
psychological withdrawal, the thought of returning to smoking will
become a repulsive concept. Even though the fears have
reversed, the ONE DAY AT A TIME technique should still be
When you become an
ex-smoker, you will still have bad moments every now and then.
Sometimes due to stress at home or work, or pleasant social
situations, or to some other indefinable trigger situation, the
desire for a cigarette will surface. All you need to do is
say to yourself, I won't smoke for the rest of today; tomorrow I
will worry about tomorrow. The urge will be over in seconds,
and the next day you probably won't even think of a cigarette.
the first day shouldn't be anything different. Activate all those
alternative behaviors that you have thought of to counter the
triggers. Get involved in projects that require you to use
your hands, such as sewing, gardening, or jigsaw puzzles. Be as
physically active as you can. When you feel the urge to put
something in your
mouth, have low-calorie substitutes ready, such as vegetable
sticks, apple slices, or sugarless gum. Once you manage to scrape
through your first day it will give you the confidence to take on
the days to follow. Remember one day at a time and, surely at
bedtime as you put aside the money that you saved don't forget to
pat yourself on the back cause what you have done is no mean
achievement. Doze of looking forward to tomorrow, and when you
wake up tell yourself again JUST FOR TODAY I AM NOT GOING TO
What To Expect
withdrawal may be rough or very mild. Shortly after
quitting, you may experience headaches, irritability, tiredness,
constipation, or trouble concentrating. While these symptoms are
not pleasant, it is important to know that they are signs that
your body is recovering from smoking. The
symptoms will be overcome by making it through the first few days
without taking a puff. Within three days the physical
withdrawal will peak and by two weeks will cease altogether.
market today is flooded with innumerable nicotine products, from
gums to sprays to inhalers to patches. In our opinion it is best
to avoid these as all that they do is prolong withdrawal. It is
much better to stamp out nicotine at one go and face the full
wrath of the withdrawal rather than suffer the same over a
prolonged period. Many try smoking fewer cigarettes i.e. quitting
by gradual withdrawal, but you're likely to end up smoking just as
many as you used to. And even if you succeed all that you manage
to do is remain in a prolonged state of withdrawal just like the
pharmacological aids. Also avoid switching to "low-tar,
low-nicotine" cigarettes. They usually do little good.
Because nicotine is so addictive, most smokers who switch brands
automatically compensate by puffing on each cigarette harder and
more often. Just because a cigarette is listed as low-tar or
low-nicotine, doesn't mean the smoker is inhaling less nicotine.
By inhaling more deeply smokers can get as much nicotine (and tar)
out of a low-nicotine cigarette as from a regular one. The only
safe choice is to quit completely.
to yourself. Get plenty of rest, drink lots of fluids, and eat
three balanced, healthful meals each day. If you are not as
cheerful or energetic as usual during the first couple of weeks
after quitting, don't feel guilty. You are making a major change
in your life, and for that you deserve a lot of credit.
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