Practical Quitting Smoking Tips
Action Steps
• Throw out all cigarettes, break them in half, wet them down.
• Clean out all ashtrays in your home, office or car.
• Throw or give cigarettes away.
• Discard all matches and lighters.
Physical/Exercise
• When the urge to smoke hits, take a deep breath. Hold it for ten seconds, then release it slowly.
• Taking deep, rhythmic breaths is similar to smoking only you will inhale clear air, not poisonous gases.
• Exercise to help relieve tension. Climb stairs rather than take the elevator, park the car a block or two from your destination and walk the rest of the way. At home, practice touching your toes, jog in place, do jumping jacks.
Visualization
• When tempted to reach for a cigarette, think of a negative image about smoking. Select your worst memory connected with the habit - the time you burned a hole in your clothes or when you were completely breathless while running. Imagine this experience for 15 seconds whenever an urge occurs.
Nutrition
• Eat three meals or five small meals each day. This maintains constant blood sugar levels thus preventing urges to smoke. Avoid sugar-laden foods as they can trigger a desire for cigarettes.
• Cleanse your body of nicotine. Drink liquids - lots of them. Water (six to eight glasses) herbal teas, fruit juices, caffeine-free soft drinks all fit the bill Caffeine and alcohol can increase your urge to smoke.
Lifestyle
• Scramble up your day and change habits connected with smoking. Drive a different route to work, eat lunch in a new place, leave the “scene of an urge.” At home avoid your smoking chair, after dinner reach for a piece of sugarless candy or brush your teeth.
• Keep your hands and mind busy. Work on a crossword puzzle, knit a sweater, balance your checkbook, fix something around the house, etc.
• Remind yourself of your own personal reasons for quitting; write them down and refer to then often.
• Frequent places where you cannot smoke such as theaters, museums or stores. Eat in the nonsmoking section of a restaurant.
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