|11. Don't fool yourself by saying you have
too many pressures in your life right now to give up cigarettes. If you are smoking, this
in itself is a very great pressure. Every day is a gamble and your life is at stake. By
getting nicotine out of your life, other things will become easier to handle. You will
feel better about yourself and you will have more energy. You will have accomplished
something more meaningful than all the money and material objects you could ever acquire.
You will have given yourself what no one else could give you. You will no longer have the
pressures of being a smoker.
12. Don't use the
excuse that you might gain weight to justify your continuing to smoke. Even if you do gain
a little, the fact that you will be more active and will get more exercise should
counteract any weight gain. Remember, overeating, not stopping smoking, causes weight
13. Plan to do things that will keep your mind off smoking.
Sometimes our minds can be our worst enemies. They will tell us that we need a cigarette
for just about any reason that is handy at the time. By doing things like going to the
movies in the non-smoking section, munching on corn or sucking on a lollipop, we can keep
our minds occupied and get a break. Go to museums and other places where smoking isn't
allowed. Swimming is a good idea, too.
14. Quit smoking one day at a time and think only about the
part of the day you are in. "I am not going to smoke before noon." "I am
not going to smoke before three o'clock." Sometimes just do it one hour at a time.
This is a lot easier than trying to quit forever.
15. Don't subject yourself to smoky situations. If you do
come in contact with someone who is smoking, just say to yourself "He is having the
cigarette I might be having"; then, be grateful you don't have to have it.
16. While you are quitting. Look at it as an investment.
Once you have quit for one hour, you have invested this hour in becoming a healthier
person. Now, invest one more hour. Continue to add to your investment hour by hour. It
will grow and become more valuable as the hours go by. You will begin to see and feel the
rewards from this investment more and more. Protect and guard it just as you would a
17. Start being kind to yourself, It is the beginning of a
new way of life for you and you are the most important one there. Treat yourself with
respect and love and, remember, you are no longer filling your system with poison every
few minutes. Breathe the clean air and breathe it deeply. Smell the different and
wonderful fragrances. Begin to spend time outdoors close to nature. Many new sensations
18. Don't get too angry. If we are angry, our minds tell us
we need a cigarette to cope. Until your mind learns that it doesn't need a cigarette to
cope, try to avoid situations that might be setting you up. Avoid certain people that may
bother you. If there is a lot of tension at work, try to get a few days off. If you can't
get some time off, quit smoking on a long weekend. Avoid, as best you can, things like
getting stuck in traffic. Use a lot of caution. Anger can be very destructive.
19. Don't get too hungry. It is amazing how our minds will
tell us that everything's wrong when all we really need to do is eat.
20. Don't get too tired. If we are tired, it is easy to
become irritated and when we get irritated our minds will tell us that a cigarette will
help. Our overall resistance becomes weak and it is easy to say, "Oh well, I guess
21. Don't get too lonely. It is good to know some people
who are going through the same thing. By going to Nicotine Anonymous meetings you can get
phone numbers of such people.
22. You can remember these four things by the word
"HALT." Hungry, angry, lonely, tired. If you feel you need a cigarette, check.
Make sure you are not experiencing any of these.
23. Don't get too bored. It is hard to just sit and not
smoke. Keep busy. Find things to do that you enjoy. Bike riding, hiking, swimming,
exploring new places, trying new restaurants. This is the time to indulge yourself.
24. Have something to fidget with. We are accustomed to
holding a cigarette; being without one might leave our hands at a loss. Get a small rubber
ball or a yo-yo. Play dough is good also, or a piece of clay.
25. Have something handy to put in your mouth. Life Savers
are good, or any slowly dissolving candy. Beef jerky and lollipops help, too. Avoid
fattening foods like cookies. They don't last long and they fill you up. Experiment while
you are still smoking to see what will relieve the craving. If Life Savers work, then
stock up. Just a note of caution: don't use this type of substitute on a long-term basis.
26. If you always have a cigarette with a cup of coffee,
stop drinking coffee before you quit smoking.
27. Don't drink alcohol while you are quitting. Once
alcohol is in your system your defenses will diminish greatly.
28. Remember that the discomfort you experience in the
first 2 weeks will definitely come to an end and you will never have to go through it
29. Frequently give yourself a pat on the back. What you
are doing isn't easy by any means. It takes a lot of guts to try to quit smoking.
30. If you are feeling pain from withdrawal, let it become
a lasting memory to serve as a reminder of exactly how strong the drug nicotine is and how
hooked you really are.
31. Remember, every minute you were sucking on cigarettes
they were sucking on you. They were sucking the very life out of you. Don't let them have
32. Avoid the self-pity trap. If we begin to feel sorry for
ourselves, our minds will tell us that we deserve a cigarette to make us feel better.
33. Remember, if you just keep trying, you will win. It is
good against evil and the odds are stacked in your favor.
34. Before quitting, plan your activities for the first few
days after you quit. This way you won't have to make too many decisions while you are
withdrawing. At first, making decisions may be hard without a cigarette.
35. If you are not going to quit right away, then start
cutting down. If you smoke 2 packs a day and you cut back 1 cigarette a day for a month,
you will be down to just 10 cigarettes a day. Some people, however, have found cutting
back to be almost as hard as quitting.
36. Drink lots of liquids to help flush the poison out of
your system. Orange juice is good because smoking depletes the vitamin C content in our
37. Remember, it is the first cigarette that gets you
started. It takes only one. This is the one you don't have. You can always put off
lighting that first one for a little while. Don't fool yourself and think you can start
and stop at will. You can't. Many people have tried this and gone on to live the rest of
their lives never to experience freedom from nicotine again.
38. Frequently remind yourself about the differences you
have noticed in yourself. Things like: Your breath no longer smells like a dirty ashtray.
Your teeth are beginning to lose their yellow color and look bright and clean. Your
fingers aren't stained from tobacco. That sickly sounding smoker's cough is disappearing.
Your senses of smell and taste are returning. Your complexion is beginning to Improve.
Your general attitude about yourself is better because you are beginning to really care
39. Give it away. Whenever you have a chance to give your
experience, strength and hope to another smoker, use it. This act of giving will insure
your chances for staying off nicotine and give strength to your program. There is much
reward in helping someone else to gain freedom from this harmful substance.
40. Have a follow-up program. Don't assume it is over
because you have made it through a couple of weeks. Nicotine is very cunning. Continue to
attend Nicotine Anonymous meetings. If there are no meetings in your area, help to get one
started. It is very simple. All you need are a place to meet and a few interested people.
41. When you want to smoke, read this list of tips.