Quit Tips

[admin]

A Matter of Focus

In the early days of your quit, it's best not to spend a lot of time focusing on the difficulties of staying quit. It helps to shift your attention to other things. If you're at work, turn your concentration to the task at hand. At home, get involved in a project, read something, watch TV or take a short walk. A phone call to a friend is often the most effective tool against 'addictive thinking'. A short nap can help if you're feeling fatigued.

[admin]

Lower Your Stress Level

Since most smokers use cigarettes to lower stress levels, it makes sense to replace the smoking with a focused attempt to create a more relaxed lifestyle. Meditation and relaxation exercises are not mysterious Far-East practices but healthy, and often necessary, stress management techniques. You can find many programs, books and tapes to help you find a relaxation method that suits you-- looking in the public library is a good place to start.

[admin]

Your Normal Self

Once you've quit, it may take a while before you feel like your normal self without smoking. You've done a lot of things with a cigarette in your hand, and it may even feel a little disorienting to be doing some things cigarette-free. But eventually, if you continue to not smoke, you will find you go through your days without even thinking of smoking, and you'll be feeling healthier and more energetic, too.

[admin]

Choose A Healthier Lifestyle

By choosing to quit smoking, you're actually choosing to live a healthier lifestyle, a lifestyle that doesn't revolve around nicotine. This is perhaps dramatically different from the way you've been living. Just remember that you don't have to change everything all at once. Each day you have the potential to make small changes in the way you live. Most big changes happen slowly, over time, and recovery from nicotine dependence is no exception. You're always moving steadily towards better health.

[admin]

H.A.L.T.

Remember the acronym: H.A.L.T. When you allow yourself to become too HUNGRY, ANGRY, LONELY and/or TIRED, odds are that the urge to smoke will appear and/or increase. If you're experiencing a sudden craving for a cigarette, ask yourself if you're HUNGRY. If you are, eat something other than cigarette smoke. ANGRY or LONELY? Call someone and vent, or talk to a coworker or your partner. If TIRED, never underestimate the therapeutic value of a nap or a good night's sleep. You're now learning how to live a smoke-free life.

[admin]

Fruit Is Good Food

Eat things that are good for you, like fruit. Eat fruit that you have to peel or slice first, like oranges, melons, mangoes, and bananas. Grapes and berries are great, too; you have to wash them. Your hands and mouth will stay busy, and you'll get to eat something delicious and good for you.

[admin]

Hang Out In Non-Smoking Places

Spending time in non-smoking places is a good way to get accustomed to being a non-smoker. Go to a library or bookstore and browse through books. Take your time and enjoy yourself! Look up things you've always wanted to learn about. Find a good novel or magazine. While you're there, take note of all the people who are busy reading or studying without smoking. You're one of them!

[admin]

Always Have An Escape Plan

If you've been accustomed to smoking during family gatherings, or at social events, it'll be helpful to have a strategy for coping with cigarette temptation during such functions. Instead of a cigarette, you can hold onto a pen, key-chain or even a small puzzle. You might discuss an 'escape plan' which allows you to leave if you find things getting a bit rough. Always keep in your thoughts a clear statement about why you quit smoking and how much it means to you to stay quit under any circumstances. Try repeating, "I don't smoke no matter what; no matter I what, I don't smoke" over and over, for instance. Say to yourself anything that will help you hold onto your determination to quit. Keep a list of reasons why you've quit, or benefits you've already noticed since your quit, handy in your wallet or purse. Take along some phone numbers of friends or ex-smokers who have agreed to take your emergency call, in the event you think you may waver in your quit.

[admin]

Keep a Journal

Start keeping a journal of your experiences as a non-smoker. If you get a craving, or feel frustrated, jot down your thoughts. Write about the positive things you've noticed since you quit smoking. Write a sentence, or write a page. You'll be able to look back on all kinds of situations and see that you got through each one of them, both positive and challenging alike, without smoking.

[admin]

Anti-Depressants?

Some depression is caused by addiction (and abstinence from it); some is masked by addiction and uncovered during abstinence. You MAY need some type of med, natural or otherwise, to break the underlying depression patterns- OR- you may need to develop alternative methods of dealing with depression/anxiety (like deep breathing, meditation, physical exercise). Cognitive-behavioral therapy, while demanding the most participation at first, can be extremely effective in folks whose depression isn't purely organic in nature. Early in your quit is usually too soon to be able to diagnose a chronic depressive tendency. Wait and see how you're feeling around the six-month mark (though you should stay in contact with your doc).

[admin]

Loneliness

Some people smoke as a way to deal with loneliness. If you're one of these people, cigarettes may have become your best friend; quitting smoking could feel like breaking up a relationship. When you feel lonely, it can be even harder not to light up. What else can you do besides smoking? Can you make connections with other people, especially non-smoking ones? Remember that you have a choice about what you do when lonely feelings arise. Keep a list of people to call next to your phone; even leaving a message on voice-mail for someone can help you feel more connected to people. Try turning off the television, too. For many, excessive TV watching actually fuels intense feelings of loneliness.

[admin]

Don't Ever Go Back

Once you are a non-smoker, you'll want to stay that way. One of the main reasons for relapse: being caught unprepared by highly emotional situations. Think about how you deal with your feelings now, and what improvements you could make. Overall stress management is a day-to-day practice. Give yourself at least half an hour a day to sit, breathe, meditate, daydream, or listen to music. Reward your mind and body each day for choosing a healthier lifestyle.

[admin]

Can't Quit Alone

Most folks who say they've 'tried everything' have either been ignorant of or neglected this principle: Few Can Quit In Isolation. Connection with other ex-smokers is probably the most effective quit-tool there is, and will benefit you in almost any situation. Quitting is one thing; STAYING quit is quite another.

[admin]

Go To The Museum

Museums are great places in which to get away from the daily stresses of life. Many of them offer free admission on certain days. Look at paintings, sculptures, and other works of art, old and new, from around the world. Museums are quiet, there's no smoking, and there's a lot to explore. Sit or stand across from a piece of art that affects in you some way. You can experience pleasure and relaxation in many ways without smoking.

[stand4something]

Did you ever smoke? If so for how long, and how long have you been without?

[admin]

I smoked for around 27 years. I have been quit since March 16, 2007.

[admin]

Don't Buy The Lie

Even after weeks or months of a solid quit, it's still useful to prepare before going into challenging situations- especially if alcohol and cigarettes are going to be readily available. Be clear about why you value being a nonsmoker. Be alert to the fact that you may hear your old smoker self saying, "Just one won't hurt," or "I've been quit so long now, I just want to see what it's like." There is no 'just one'. There never was, and there never will be. Is having a cigarette so necessary that you’d risk everything you've gained?

[admin]

Buy Yourself A Present

Do something special with the cigarette money you're saving by not smoking. If you were a pack-a-day smoker, you'll save almost $35.00 a week --that's about $1800 a year! Reward yourself with something special every week or two, or put that money aside for a real luxury on your first quit-smoking anniversary.

[admin]

Delayed Coughing

Coughing can come and go as the cilia, fine little sweeper hairs in your lungs, regenerate and accelerate the cleanup. It can take several months for the cilia to regain normal functioning in the lungs, and up to a year for the lungs to regain their full, healthy potential. While your body is cleaning iteself out and trying to become a non-smoker, coughing helps to get rid of exccess mucus and tar. It is normal for some smokers to begin coughing right away, while some smokers don't begin coughing till months after their quit.

[admin]

Thanks greg for sharing that. I have almost 5 months now. I keep taking it one day at a time. It's great to hear the esh from others who have more time. Very encouraging. Thank you. :42:

[admin]

Yeah, when we were on vacation those who smoked were preoccupied with "where" and "when" they could smoke while I didn't have to worry about that anymore. Freedom from nicotine feels great.

[admin]

Play Games

After you've been smoke-free for a little while, you may find you have some restless energy. Round up your family or friends and have them join you in a game of charades. You can let loose and act however you want. You'll be surprised how much relief you can get from acting out your favorite movie, or guessing while someone else does. Have fun!

[Bruce T.]

Mr. Negative Attitude (I have no control ever him, or anything/anybody else) asks the question: "Why die healthy?"

Please forgive me. I'm quite certain that I'll die a lingering and painfull death.

-Bruce "Roll another Bugler" T.

[admin]

Hey Bruce, For myself I got tired of waking up constantly during the night because of coughing and hacking. I was also wheezing all the time. I have 3 daughters. I would like to live to see them grown and also to see some grandkids. btw 9/16 was 6 months smoke free for me. :D

[admin]

Good And Bad Cholesterol

Smoking will help to raise your bad cholesterol levels and lower the good. Quitting will, in most cases, raise your good cholesterol levels and lower the bad (in pretty short order, too). Remember this, because you may need to adjust any cholesterol meds you might be on, after quitting.

[admin]

Fun With Cooking

Cook something delicious and good for you. Try out a new recipe and have fun with it. Be aware of how different cooking is when you're not smoking. Both of your hands are free, and you're better able to concentrate on preparing the food. Your tastebuds and sense of smell work better now that you've quit, so you can really enjoy what you eat. Being involved in the cooking process does NOT necessarily mean you'll 'go crazy' with food; in fact, it often means just the opposite. An open, aware engagement with our own eating process can disconnect any 'addictive' patterns we may be developing after quitting smoking.

[admin]

Simple Steps to Physical Health

Improve your overall health by beginning a moderate exercise program. Exercise can be helpful in many ways. First, it'll give you something to do that's not smoking-related. Second, it will help you regain your lung capacity and energy levels. Third, exercise gives you a way to keep track of your progress. Exercising will also be a reminder of the benefits of quitting and of the things you couldn't do when you were smoking.

[admin]

Will Smoking Change That Situation?

Sometimes former smokers will feel a strong urge to have a cigarette. Often the trigger will be a difficult emotional time. If that should ever happen to you, ask yourself, "Will smoking change the situation? What's happened in the past when I allowed myself to smoke just one? Especially when things are emotional, it's easy to slip back to smoking your usual amount. Remind yourself of the things you've managed to go through without a cigarette. Don't risk your new smoke-free life by giving in to temptation.

[admin]

DON’T SMOKE, NO MATTER WHAT

Don't smoke, no matter what; no matter what, don't smoke. Don't smoke, no matter what; no matter what, don't smoke. Don't smoke, no matter what; no matter what, don't smoke. Don't smoke, no matter what; no matter what, don't smoke. Don't smoke, no matter what; no matter what, don't smoke. Don't smoke, no matter what; no matter what, don't smoke.

[admin]

It's YOUR Quit

Once an addict, always an addict, they say. This means abstinence is the only effective treatment for smoking addiction. Remember that nicotine replacement methods such as the patch, Wellbutrin, etc can help you to quit, but they can't KEEP you quit. They are simply one part of the quitting process- the beginning. There is no 'cure' for smoking, just abstinence, one day at a time. We continue our treatment on the mental, emotional, and behavioral levels for the rest our lives.