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Main > Health > Addictions > Smoking
There are three basic steps to quit smoking:
  • Find a good reason to quit, e.g. your health, saving money (and not to get approval from others)
  • Prepare yourself for quitting, and for the Big Day when you quit
  • Stay quit.   Panoculus (40)

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    Main > Health > Addictions > Smoking
    How to prepare for quitting:

    — Set a date.
    — If possible, quit with a friend.
    — Notice when and where you smoke. What activities in your daily life are associated with smoking?
    — Change your smoking habits: Smoke only outdoors. Smoke with the other hand. Don't do anything else while smoking. Think about how you feel while smoking.
    — Wait a few minutes before lighting-up. Think of something else to do instead, e.g. Chew gum, Drink a glass of fresh water.
    — Buy one pack at a time. Switch to a brand you don't like.

    All these ways get you into a transition to something new.   Panoculus (40)

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    Main > Health > Addictions > Smoking
    On the day you quit:

    * Get rid of all your cigarettes. Put away your ashtrays.

    * Change your morning routine. When you eat breakfast, don't sit in the same place at the kitchen table. Stay busy.

    * When you get the urge to smoke, do something else instead.

    * Carry other things to put in your mouth, such as gum, hard candy, or a toothpick.

    * Reward yourself at the end of the day for not smoking. See a movie or go out and enjoy your favorite meal.   Panoculus (40)

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    Main > Health > Addictions > Smoking
    Staying Quit:
  • Don't worry if you are sleepier or more short-tempered than usual; these feelings will pass.
  • Try to exercise - take walks or ride a bike.
  • Consider the positive things about quitting, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example you set for others around you. A positive attitude will help you through the tough times.
  • When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won't make it any better, and go do something else.
  • Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke.
  • Start a money jar with the money you save by not buying cigarettes.
  • Let others know that you have quit smoking - most people will support you. Many of your smoking friends may want to know how you quit. It's good to talk to others about your quitting.
  • If you slip and smoke, don't be discouraged. Many former smokers tried to stop several times before they finally succeeded. Quit again.
  • If you need more help, see your doctor. He or she may prescribe nicotine gum or a nicotine patch to help you break your addiction to cigarettes.   Panoculus (40)

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    Main > Health > Addictions > Smoking
    Remember to drink more water. Drinking more helps to flush-out nicotine and chemicals from your body.   Panoculus (40)

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    Main > Health > Addictions > Smoking
    A visualisation: Practice deep breathing daily for 3 - 5 minutes. Breathe through the nose, pause, then exhale very slowly through your mouth.

    Imagine the air is a life-enhancing elixir, that fills your entire body and drains very slowly out through your heels. It's more powerful and more calming than the nicotine.   Panoculus (40)

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