EZ TO QUIT
            SMOKING CESSATION CLINICTM

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Quit Smoking Tips

 

 Eliminating Nicotine Addiction

    by Blocking Physical Withdrawal Symptoms

 

    TIPS TO QUIT SMOKING 

 

Quitting smoking is the most important thing you can do for your health.

Admitting that you're smoking more out of than choice will help motivate you to go on to the next steps -- taking control of yourself and becoming a Non-Smoker.

 

This admission will further serve you by helping you stay smoke-free later.  In the months and years after you quit, when temptations to smoke might occasionally overpower you, remind yourself...

 

If you can make it for just five minutes without giving in,

the urge to smoke will be controllable or disappear.

 

In this way, you'll be able to stay smoke-free for life.

 

When quitting, people who are the most successful typically get help, and plenty of it.

 

Sadly, eighty percent of smokers who try to quit do so without being in any ...  and studies show that 95% of these self-reliant quitters fail, and go right back to smoking.  It's the same rate of recidivism as with heroin.

 

With a 95% chance of failure without a program, you may want to this time around.

 

For those who have repeatedly failed at quitting in the past, it's comforting to learn that most smokers in fact fail several times before stopping successfully.  Your past failures do not mean that you are unable to quit.  Instead, they are part of the normal journey toward becoming a non-smoker.

 

During the process of quitting, the new habit of being a nonsmoker forms.  The ex-smoker's unconscious mind gradually gets used to being a non-smoker, as the urges to smoke slowly fade away.

 

emphasizes that you do your best to follow as many of the following tips as you can.  The points below are advocated by most of today's credible quit-smoking products and programs.

They are widely accepted as an essential and necessary part of quitting successfully.

Just using our without following the points below will

hinder your chances to quit for good this time.

 

  DEEP BREATHING

 

THIS IS PERHAPS THE SINGLE MOST POWERFUL AND IMPORTANT TECHNIQUE.

 

Every time you want a cigarette, do the following.  Do it three times.

Inhale the deepest lung-full of air you can, and then, very slowly, exhale.  Purse your lips so that the air must come out slowly.

As you exhale, close your eyes, and let your chin gradually sink over onto your chest.  Visualize all the tension leaving your body, slowly draining out of your fingers and toes, just flowing on out.

This is a variation of an ancient yoga technique from India, and is VERY centering and relaxing.  If you practice this, you'll be able to use it for any future stressful situation you find yourself in.  And it will be your greatest ally during the emotional cravings.

This deep breathing technique will be a vital help to you. Re-read this point now, and as you do, try it for the first time.  Inhale and exhale three times.  See for yourself!


   Drink Lots of water and fluids to help flush out the nicotine

and other poisons from your body.

 

  • Remember that the urge to smoke only lasts a few minutes, and will then pass.  The urges gradually become farther and farther apart as the days go by.

     
  • Do your very best to stay away from alcohol, sugar and coffee the first 2 weeks or longer, as you are creating healthier habits.  These tend to stimulate the desire for a cigarette.  Avoid fatty foods, as your metabolism will slow down a bit without the nicotine, and you may gain weight even if you eat the same amount as before quitting.  The average weight gain is approximately 7-8 pounds although some of our patients actually lose weight.  Discipline regarding diet and exercise is important now.

     
  • Nibble on low calorie foods like celery, apples and baby carrots.  Chew gum or suck on cinnamon sticks.

     

     

  • The first 2 weeks, take your medications 1 hour before meals.

     
  • Stretch out your meals.  Eat slowly and wait a bit between bites.

     
  • After dinner, instead of a cigarette, treat yourself to a cup of mint tea or a peppermint candy.  It is important to change your routine at certain times when you have smoked or in certain places in the past.

     
  • In one study, about 25% of quitters found that an oral substitute was invaluable.  Another 25% didn't like the idea at all -- they wanted a clean break with cigarettes. The rest weren't certain.

     

  • Incorporating physical activity makes a world of difference.  Go to a gym, sit in the steam.  Exercise helps keep your weight down.  Vigorous activity produces a rush and helps to reduce stress.  Find several activities that you like and rotate them.  Change your normal routine – take time to walk or even jog around the block or in a local park.

     

     

  • Look in the yellow pages under Yoga, and take a class.  Get a one hour massage, take a long bath -- pamper yourself.

     
  • Ask for support from coworkers, friends and family members.  Ask for their understanding and tolerance.  Let them know you're quitting.  If you don't ask for support, you certainly won't get any.  If you do, you'll be surprised how much it can help.

     

  • Ask friends and family members not to smoke in your presence.  Don't be afraid to ask.  This is more important than you may realize.

     
  • On your quit day, get rid of all ashtrays and destroy all your cigarettes, preferably with water, so no part of them is smokeable.

     

  • Write down ten good things about being a non-smoker.

     

  • Write out ten bad things about smoking. 

     

  • Do it.  It really helps.

     

  • To be successful, you will need to think ahead to those times that you may have a craving and have a plan to deal with those difficult times when they occur.  Always remember your reasons for quitting and all of the work you have done to get to this point.

     

     

  • Don't pretend smoking wasn't enjoyable – it was.  This is like losing a good friend – and it's okay to grieve the loss.  Feel that grief, don't worry, it's okay.  Feel, and you heal.  Stay with it.

     

    Several times a day, repeat to yourself the  affirmation, 

     

    "I am a Non-Smoker!" 

     

    Many quitters see themselves as smokers who are just not smoking for the moment.  They have a self-image as smokers who still want a cigarette.  Repeating the affirmation  "I am a non-smoker"  will help you change your view of yourself and, even if it may seem silly to you, this is actually useful.  Use it!


     

    As time goes by, the urges to smoke will subside considerably.  However, it's vital to understand that from time to time, you may still be suddenly overwhelmed with a desire for "just one cigarette."  This may happen unexpectedly, during moments of stress, whether negative stress or positive (at a party or on vacation).  Do not give in.  If you are unprepared to resist, succumbing to that "one cigarette" will lead you directly back to smoking. 

     

    Remember the following: 

    In these surprise attacks, which may come...

  • Do your deep breathing,

  • Hold on for five minutes, and
  • The urge will pass.

     

     

    To get the help you need

    Call:  479.685.9370

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