Tips for Quitting Smoking

  1. Make up your mind and make a commitment to quit smoking on a certain date.
  2. Make a list of the reasons for quitting and review that list often throughout your day.
  3. Realize that nicotine is an addicting drug so that after you have had your last cigarette give your body a chance to “sober up” gradually by using some form of nicotine replacement such as nicotine chewing gum or nicotine patches.
  4. If you’ve had repeated failures in the past consider asking your physician for a prescription medication to help you quit smoking. These can be very effective.
  5. All addictions are as they say in Alcoholics Anonymous, “cunning and baffling.” Once you’ve quit make up your mind to not smoke even one cigarette though the addiction will be calling to you “to have just one more.”
  6. Find outside support so that you are not totally alone in your effort. In many communities there are support groups. There are also a number of online forums to join.
  7. Set up some rewards for yourself upon your success. Plan to go out to dinner after the first week for instance.
  8. Think about abstinence from tobacco as a one day at a time commitment. Maybe even think of it as a one hour at a time commitment. This can prevent you from feeling overwhelmed by the prospect of a future without cigarettes.
  9. When you have the urge for a cigarette, take a few deep breaths and notice how the urge is related to physical tension. So gently relax your muscles.
  10. Be aware of where and when you have tended to smoke and change those situations around if you can. For instance, if you smoke while on the phone started listening with your other ear. This may seem like a strange thing to do but it can switch off a trigger that has been associated with smoking. Similarly, try changing the position of the kitchen chair where you used to smoke.
  11. Get rid of ash trays and do what you can to eliminate the smell of smoke from your environment.
  12. Remember that relapse is not permitted failure. If you have a relapse, learn from the experience and try again right away.
  13. Increase your physical activity level. Take walks, go running or work out. But only do the things that are pleasant for you. Don’t load yourself down with obligations and unreasonable expectations for yourself.
  14. Don’t try to go on a diet at the same time you’re quitting smoking. Accomplish one thing at a time.
  15. Consistently put the money you would have spent on cigarettes into a large jar. Continue to do so for a year and if yours was a one pack a day habit you’ll probably have saved over $700. Then you can take a nice vacation or buy yourself something you’ve wanted.

 

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