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Tips on Quitting
What happens after I quit?
- Your senses of smell and taste come back.
- Smoker’s cough goes away.
- You will digest food more normally.
- You feel alive and full of energy.
- You breathe much easier.
- It’s easier to climb stairs.
- You’re free from the mess, smell and burns in clothing.
- You feel free of “needing” cigarettes.
- You’ll live longer and have less chance of heart disease, stroke, lung disease and cancer.
How can I cope with the urge?
- Write down the reasons why you quit and look at the list often.
- Don’t talk yourself into smoking again. When you feel the urge to have “just one,” stop yourself. Think of what triggered you, and find a different way to handle it. For example, if you feel nervous and think you need a cigarette, realize that you could take a walk to calm you down instead.
- Be prepared for times when you’ll get the urge. If you smoke when drinking, cut down on alcohol so you don’t weaken your promise to yourself.
- Change your habits. Instead of having a cigarette after dinner, brush your teeth or walk the dog.
- Go where smoking isn’t allowed. In restaurants ask to be seated in the nonsmoking section.
- Stick around people who don’t smoke. Ask for support and find a buddy you can call when you feel weak. Tell others they can help you by not giving you a cigarette and by being supportive.
- Reward yourself each time you get through a day or week without smoking. Treat yourself to a movie. Or figure out how much money you’ve saved and buy yourself something special.
How can I relax?
- Try deep breathing. Take a long, deep breath, count to 10 and release it. Repeat five times and you’ll feel much more relaxed.
- Allow 20 minutes a day to let go of tension this way: Close your eyes, relax your muscles and think hard about one word, like “calm.” Say it until you reach a state of relaxation.
- Think positive thoughts! Focus on how great it is that you’ve stopped smoking, how food tastes better and how nice it is not to wake up coughing. Remind yourself how smoking stinks, stains your teeth and gives you bad breath.
- Listen to relaxation audiotapes.
How can exercise help?
- Walking and other exercise relieves stress and calms you.
- It can improve your mood.
- It keeps your mind off cigarettes.
- It can help control your appetite.
- It can help you lose weight if you’re overweight or stay at a normal weight.
- It can lower your blood pressure level.
- It can help reduce risk of heart disease and stroke.
HOW CAN I AVOID WEIGHT GAIN WHEN I STOP SMOKING?
What should I eat?
- Plenty of fruits and vegetables (at least 5 servings a day).
- Whole-grain cereals, pastas and breads.
- Fat-free or low-fat snacks like pretzels.
- Sugar-free hard candy.
- Read food labels and choose healthful foods low in saturated fat and cholesterol.
- Cut back on alcohol and drinks with caffeine (coffee, tea and soft drinks).
- Drink lots and lots of water
How can exercise help?
- Walking and other exercise releases stress and calms you.
- It can help control your appetite.
- It burns calories and can help you lose weight if you need to.
- It can help you stay at a normal weight.
- It can improve your mood.
What are good activities to help keep weight off?
Becoming more active can help you reduce or maintain your weight. Try any of the following. Check with your doctor first if you’ve been inactive a long time or have medical problems, you’re middle-aged or older, and you plan a vigorous exercise program.
- Walk in your neighborhood or at indoor shopping malls.
- Do gardening or yard work.
- Take stairs instead of escalators and elevators.
- Park farther from stores and walk.
- Learn a new dance.
- Ride a bicycle.
- Try aerobic dance classes or use a videotape at home.
What can I do instead of smoking?
- Play with a pencil, paper clip or marbles.
- Munch on carrots, apples, celery and sugarless gum.
- Brush your teeth often and keep a fresh taste in your mouth.
- Keep your hands busy – wash the car, garden, knit, do crossword puzzles, write letters, cook.
- Try a new sport.
- Get plenty of rest and exercise.
What else can I do?
- Try relaxation techniques like deep breathing or meditation.
- Think positive thoughts! Feel proud about quitting.
- Write down why you’re quitting and read it.
- Spend time with other nonsmokers.
- Go where there’s no smoking, like stores, movies, churches and libraries.
- Reward yourself every day or week that you stay a nonsmoker. Don’t use food as a reward.
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