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| Tips to Help You Quit Smoking |
- Write down a list of why you want to quit smoking (eg. health, family, to save money, or to smell better), keep it handy, and read it daily.
- Ask for your family and friends' full support in your decision to stop smoking. Let them know ahead of time of your potential irritability. Let them know whether its okay to call you all the time and find out how you're doing and that you might need to call them sometimes to talk.
- Hang out in places where smoking isn't allowed (eg. the library, church, the movie theatre, or a restaurant).
- Drink plenty of water and get plenty of rest. Try to limit caffeine and alcohol intake because they can increase your urge to smoke.
- Now is not only the time to change your habit but a great time to change your life and routine. Take different routes to work, go for walks on your breaks, or start a new exercise routine.
- Prepare a plan of action for when cravings hit - Realize that harsh cigarette cravings only last a few minutes, so create a plan of action to get through those rough patches:
- Remind yourself of all the reasons you came up with to stop smoking
- Having a stressful moment? Come up with new ways to deal with stress (eg. yoga, breathing exercises, counting backwards, practicing meditation, or going on walks).
- Play and sing your favorite song at the top of your lungs - not only will it get you through the next few minutes, but music has been proven to lower stress levels and put you in a better mood.
- Have a buddy system - Call a friend or family member to help support and talk you through it.
- Break out into exercise - not only will it help you get through the moment, but by the end you will be in better shape (try sit-ups/crunches, jumping jacks, or lunges).
- Don't forget positive reinforcement. Treat yourself to a reward for each small milestone. Made it through a really rough patch? Made it 3 days, 5 days, or even 7 days without smoking? Sounds like a great time to go out and try that new restaurant or go see that new movie, or buy yourself that new watch, etc.
- Fallen off the wagon? If you've given into that one craving, it doesn't mean that all of your hard work has gone down the drain and you should give up. Relapses happen and it is important to get back on that wagon and keep going until you have reached your goal.
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