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Throw out All cigarettes, ashtrays, matches and lighter.
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When the urge to smoke hits, take a deep breath and hold it for ten seconds; then release it slowly.
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Exercise to help relieve tension.
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When tempted to reach for a cigarette, select your worst memory connected with the habit (i.e. burned a hole in a suit/dress) and imagine this for 15 seconds.
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Reward yourself with oral substitutes (i.e. sugarless gum, lemon drops, carrots, cinnamon sticks).
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Eat three meals. Avoid sugar-laden, and spicy foods which can trigger your desire for a cigarette.
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Change daily habits which remind you of smoking (e.g.: take a different route to work, eat lunch in a new place, avoid your "smoking chair" at home).
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Cleanse your body of nicotine by drinking lots of liquids. Avoid coffee, caffeinated soft drinks and alcohol as they increase the urge to smoke.
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Keep your hands and mind busy (i.e. knit, play cards, crossword puzzles).
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Spend the day with friends who don't smoke.
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Get rid of smokers' breath by brushing teeth several times.
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Go public with your plans to quit. Ask friends, family, and co-workers to help you quit and not to smoke around you.
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Congratulate yourself on quitting smoking it's hard work!
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Indulge in a bath, massage, nap, listen to music; realize you don't have to smoke to have a good time.
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Avoid foods that are high in calories; try carrots, gum, apples.
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Try smoking an excess cigarettes for a day before you quit, so the taste of cigarettes is spoiled.
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Make a list of what you like and dislike about smoking. Add to it and read it daily.
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Wait 3 minutes after a cigarette craving before smoking. During the 3 minutes, change your activity by telephoning an ex-smoker, or spouse.
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Plan a memorable date for stopping, but not too distant.
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If you smoke under stress at work, pick a date when you are not at work.
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Decide if you are going to stop suddenly or gradually. If gradually, develop a tapering system, so you have intermediate goals.
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Don't store cigarettes. Buy one pack at a time. Keep them as far away from you as possible.
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Purchase cigarettes which are lower in nicotine and tar.
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Say "I don't want to smoke" instead of "I quit smoking" so you maintain your resolution if you accidentally have a cigarette.
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Try to help someone else quit smoking, especially your spouse.
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Always ask yourself, "Do I need this cigarette, or is it a reflex?"
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Each day, delay lighting your first cigarette.
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Decide to smoke only on even or odd numbered hours.
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Go to bed and arise early, to avoid rushing to work.
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Only smoke half a cigarette.
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After you quit, exercise your lungs (i.e. brisk walk, aerobics).
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If you gain weight because you are not smoking, wait until you are over the craving before you diet. Dieting is easier then.
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If you are depressed or have physical symptoms which might be related to smoking, discuss these with your physician.
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Visit your dentist after you quit have your teeth cleaned to get rid of tobacco stains.
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If you are a "kitchen smoker" in the morning, volunteer your services to schools or non profit organizations to get out of the house.
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