There is no magic cure that can help you stop. Take the first step to quitting. Answer this question: why do I want to stop smoking?
Write your reasons in the space below. Once you have prepared your list, carry a copy of it with you. Memorize it. Every time you are tempted to smoke, go over your reasons for stopping.
Develop a plan; chance some habits
Over time, smoking becomes a strong habit. Often, daily events such as finishing a meal, talking on the phone, drinking coffee, and chatting with friends trigger the urge to smoke. Breaking the link between the trigger and the smoking will help you stop. Think about the times and places you usually smoke. What could you do instead of smoking at those times?
The bottom line: commit yourself
There comes a time when you have to say goodbye to your cigarettes.
- Pick a day to stop smoking.
- Fill out a "Stop Smoking Contract."
- Have a family member or friend sign the contract.
Then
- Throw away all your cigarettes, lighters, and ashtrays at home and at work. You will not need them again.
- Be prepared to feel the urge to smoke. The urge will pass whether or not you smoke. Use the four ds to fight the urge:
Delay
Deep breathing
Drink water
Do something else
- Keep "mouth toys" handy: lifesavers, gum, straws, and carrot sticks can help.
- If you've had trouble stopping before, ask your doctor about nicotine chewing gum.
- Tell your family and friends that you've stopped smoking.
- Put no smoking signs in your car, work area, and house.
- Give yourself a treat for stopping. Go to a movie, go out to dinner, or buy yourself a gift.
Focus on the positives
Now that you have stopped smoking, your mind and your body will begin to feel better. Think of the good things that have happened since you stopped. Can you breathe more easily? Do you have more energy? Do you feel good about what you've done?
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