Smoking - tips on how to quit

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Quitting smoking

Smoking hazards

(Page 2)

MAKE A PLAN

Make a plan about what you will do instead of smoking at those times when you are most likely to smoke.

Be as specific as possible. For example, drink tea instead of coffee. Tea may not trigger the desire for a cigarette. Or, take a walk when you feel stressed.

Remove ashtrays and cigarettes from the car. Put pretzels or hard candies there instead. Pretend-smoke with a straw.

Find activities that focus your hands and mind. But make sure they are not taxing or fattening. Computer games, solitaire, knitting, sewing, and crossword puzzles may help.

If you normally smoke after eating, find other ways to end a meal. Play a tape or CD. Eat a piece of fruit. Get up and make a phone call. Take a walk (a good distraction that also burns calories).

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CHANGE YOUR LIFESTYLE

Make other changes in your lifestyle. Change your daily schedule and habits. Eat at different times or eat several small meals instead of three large ones. Sit in a different chair or even a different room.

Satisfy your oral habits in other ways. Eat celery or another low-calorie snack. Chew sugarless gum. Suck on a cinnamon stick.

Go to public places and restaurants where smoking is prohibited or restricted.

Eat regular meals, and don't eat too much candy or sweet things.

Get more exercise. Take walks or ride a bike. Exercise helps relieve the urge to smoke.

SET SOME GOALS

Set short-term quitting goals and reward yourself when you meet them. Every day, put the money you normally spend on cigarettes in a jar. Later, buy something you like.

Try not to think about all the days ahead you will need to avoid smoking. Take it one day at a time.

Even one puff or one cigarette will make your desire for more cigarettes even stronger. However, it is normal to make mistakes. So even if you have one cigarette, you don't need to take the next one.

OTHER TIPS

Enroll in a smoking cessation program. Hospitals, health departments, community centers, and work sites often offer programs. Learn about self-hypnosis or other techniques. See also: Stop smoking support programs