A lot of smokers have successfully quit cigarettes by exchanging them with new routines, without quitting “cold turkey,” quit smoking pills,planning a particular program, or seeking expert help.
The following methods include many of those most popular with ex-smokers. Bear in mind that successful systems are as different as the people who use them. What may seem silly to others may be just what you necessitate to stop - so don’t be uncomfortable to try something original. These schemes can make your own individual attempts a little more straightforward.
Select the tips that make sense to you - whether it be a quit smoking pill, quit smoking hypnosis or something else. And then follow through - you’ll have a much better chance of victory.
PREPARING YOURSELF FOR QUITTING SMOKING…
• Decide that you want to quit smoking. Try to avoid unhelpful thoughts about how challenging it may be.
• Start to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.
• List all the grounds for why you want to stop smoking. Every nightfall prior to going to bed, summarize one of the basises 10 times.
• Devolop robust personal rationales in regards to your health and responsibility to others. For example, think of all the time you waste taking cigarette breaks, hastening out to obtain a pack, hunting for a light, etc.
• Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, stop smoking during your vacation so that you’re already committed to quitting when you return. Make the date sacred, and don’t let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.
KNOWING WHAT TO EXPECT…
• Have realistic expectations - quitting isn’t easy, but it’s not impossible either. More than 3 million Americans quit smoking every year.
• Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.
• Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends, and the tips in this booklet - to get you through this critical period successfully.
• Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that’s hard to prepare yourself for until it happens, so it’s especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break.
• Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can stop smoking your first try. But if you’re not, DON’T GIVE UP. Try again.
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