Follow These Tips And Quit Smoking

1 Dec

1. Believe in yourself. Believe that you can quit. Think about 

some of the most difficult things you have done in your life and 
realize that you have the guts and determination to quit 
smoking. It’s up to you.

2. After reading this list, sit down and write your own list, 

customized to your personality and way of doing things. Create 

you own plan for quitting.


3. Write down why you want to quit (the benefits of quitting): 

live longer, feel better, for your family, save money, smell 

better, find a mate more easily, etc. You know what’s bad about 

smoking and you know what you’ll get by quitting. Put it on 

paper and read it daily.


4. Ask your family and friends to support your decision to quit. 

Ask them to be completely supportive and non-judgmental. Let 

them know ahead of time that you will probably be irritable and 

even irrational while you withdraw from your smoking habit.


5. Set a quit date. Decide what day you will extinguish your 

cigarettes forever. Write it down. Plan for it. Prepare your 

mind for the “first day of the rest of your life”. You might 

even hold a small ceremony when you smoke you last cigarette, or 

on the morning of the quit date.


6. Talk with your doctor about quitting. Support and guidance 

from a physician is a proven way to better your chances to quit.


7. Begin an exercise program. Exercise is simply incompatible 

with smoking. Exercise relieves stress and helps your body 

recover from years of damage from cigarettes. If necessary, 

start slow, with a short walk once or twice per day. Build up to 

30 to 40 minutes of rigorous activity, 3 or 4 times per week. 

Consult your physician before beginning any exercise program.


8. Do some deep breathing each day for 3 to 5 minutes. Breathe 

in through your nose very slowly, hold the breath for a few 

seconds, and exhale very slowly through your mouth. Try doing 

your breathing with your eyes closed and go to step 9.


9. Visualize your way to becoming a non-smoker. While doing your 

deep breathing in step 8, you can close your eyes and begin to 

imagine yourself as a non-smoker. See yourself enjoying your 

exercise in step 7. See yourself turning down a cigarette that 

someone offers you. See yourself throwing all your cigarettes 

away, and winning a gold medal for doing so. Develop your own 

creative visualizations. Visualization works.


10. Cut back on cigarettes gradually (if you cut back gradually, 

be sure to set a quit date on which you WILL quit). Ways to cut 

back gradually include: plan how many cigarettes you will smoke 

each day until your quit date, making the number you smoke 

smaller each day; buy only one pack at a time; change brands so 

you don’t enjoy smoking as much; give your cigarettes to someone 

else, so that you have to ask for them each time you want to 

smoke.


11. Quit smoking “cold turkey”. Many smokers find that the only 

way they can truly quit once and for all is to just quit 

abruptly without trying to slowly taper off. Find the method 

that works best for you: gradually quitting or cold turkey. If 

one way doesn’t work do the other.


12. Find another smoker who is trying to quit, and help each 

other with positive words and by lending an ear when quitting 

becomes difficult. Visit this Bulletin Board and this Chat Room 

to find a “quit buddy.”


13. Have your teeth cleaned. Enjoy the way your teeth look and 

feel and plan to keep them that way.


14. After you quit, plan to celebrate the milestones in your 

journey to becoming a non-smoker. After two weeks of being 

smoke-free, see a movie. After a month, go to a fancy restaurant 

(be sure to sit in the non-smoking section). After three months, 

go for a long weekend to a favorite get-away. After six months, 

buy yourself something frivolous. After a year, have a party for 

yourself. Invite your family and friends to your “birthday” 

party and celebrate your new chance at a long, healthy life.


15. Drink lots of water. Water is good for you anyway, and most 

people don’t get enough. It will help flush the nicotine and 

other chemicals out of your body, plus it can help reduce 

cravings by fulfilling the “oral desires” that you may have.


16. Learn what triggers your desire for a cigarette, such as 

stress, the end of a meal, arrival at work, entering a bar, etc. 

Avoid these triggers or if that’s impossible, plan alternative 

ways to deal with the triggers.


17. Find something to hold in your hand and mouth, to replace 

cigarettes. Consider drinking straws or you might try an 

artificial cigarette.


18. Write yourself an inspirational song or poem about quitting, 

cigarettes, and what it means to you to quit. Read it daily.


19. Keep a picture of your family or someone very important to 

you with you at all times. On a piece of paper, write the words 

“I’m quitting for myself and for you (or “them”)”. Tape your 

written message to the picture. Whenever you have the urge to 

smoke, look at the picture and read the message.


20. Whenever you have a craving for a cigarette, instead of 

lighting up, write down your feelings or whatever is on your 

mind. Keep this “journal” with you at all times.


Good luck in your efforts to quit smoking. It’s worth it!

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