Smoking gives me more energy.
I Like to Touch and Handle Cigarettes.
Smoking is a pleasure.
Smoking helps me relax when I'm tense or upset.
I Crave Cigarettes; I Am Addicted to Smoking.
Smoking Is a Habit.
Smoking
gives me more energy.
Quiz: Do you
smoke for this reason? If you answer "often" or "sometimes" to the
following questions, this is one reason you smoke.
I smoke to keep from slowing
down.
I reach for a cigarette when
I need a lift.
When I'm tired, smoking
perks me up.
Many people use tobacco like
they use coffee: to help them wake up, get moving, keep going when they feel worn out. The
nicotine in tobacco, like the caffeine in coffee, is a stimulant. But you can find other
ways to get more energy. These tips can help.
Tips To Help You Quit
Get enough rest. With a good
night's sleep you're more likely to feel fresh and alert.
Exercise regularly. Regular
exercise raises your overall energy level, so you may feel less need for a boost.
Take a brisk walk instead of
smoking if you start feeling sluggish. Moving around is a drug-free stimulant.
Eat regular, nutritious
meals. Healthful foods are a great natural source of energy.
Drink lots of cold water. It
will refresh you as it helps clear your body of nicotine.
Avoid getting bored, which
can make you feel tired. Keep your mind active, perhaps by calling a friend, reading a new
magazine, or playing a game.
Go To
Top
I Like to Touch and Handle
Cigarettes.
Quiz: Do you
smoke for this reason?
If you answer
"often" or "sometimes" to the following questions, this is one reason
you smoke.
I feel more comfortable with a
cigarette in my hand.
I enjoy getting a cigarette
out of the pack and lighting up.
I like to watch the smoke when
I exhale.
This type of smoker gets
physical pleasure from handling cigarettes and the rituals of smoking. It just "feels
right" to have a cigarette in his hand or mouth. In fact, many smokers say they've
gone back to smoking because, "I had nothing to do with my hands."
Getting over this obstacle can make it easier to quit smoking and stay smoke-free. The
tips below suggest other ways to satisfy the handling urge.
Tips To Help You Quit
Pick up a pen or pencil when
you want to reach for a cigarette. Doodle or make a list of your reasons for quitting.
Play with a coin, twist your
ring, or handle whatever harmless object is nearby.
Put a plastic cigarette in
your hand or mouth. Some have a minty taste to help you focus on how fresh your breath is
without tobacco.
Hold a real cigarette if the
touch is all you miss. But if handling a cigarette makes you want to light up, stick with
the substitutes.
Eat regular meals to avoid
being hungry. Don't confuse needing to eat with the desire to put a cigarette in your
mouth.
Take up a hobby that keeps
your hands busy. Try knitting, carpentry, painting, or making bread.
Have a low-fat, low-sugar
snack like carrot sticks, apple slices, or a bread stick. Suck on a sugar-free hard candy
or mint.
Go To
Top
Smoking
is a pleasure.
Quiz: Do you
smoke for this reason? If you answer "often" or "sometimes" to the
following questions, this is one reason you smoke.
Smoking cigarettes is
pleasant and enjoyable.
Smoking makes good times
better.
I want a cigarette most when
I am comfortable and relaxed.
Almost two out of three
smokers say they just plain enjoy smoking. When you associate smoking with "the good
times," it can strengthen your smoking habit. But it can be easier to quit when you
focus on enjoying yourself without tobacco. The tips below offer some ideas to help you
miss cigarettes less.
Tips To Help You Quit
Enjoy the pleasures of being
tobacco-free. Savor:
How good foods now taste.
How fresh you look and feel
in social situations without smoking.
How much easier it is to
walk, run, and climb stairs now that your are smoke-free.
How good it feels to be in
control of the urge to smoke.
Spend the money you save on
cigarettes on another kind of pleasure:a shopping spree, a night out, a party to celebrate
your success.
Remind yourself of the
health benefits of quitting. Giving up cigarettes can help you enjoy life's other
pleasures for many years to come.
Go To
Top
Smoking
helps me relax when I'm tense or upset.
Quiz: Do you
smoke for this reason?
If you answer
"often" or "sometimes" to the following questions, this is one reason
you smoke.
I light up a cigarette when
something makes me angry.
Smoking relaxes me in a
stressful situation.
When I'm depressed I reach
for a cigarette to feel better.
Lots of smokers use cigarettes
to help them through bad times. If you've used cigarettes as a crutch, finding another way
to cope with stress can help you stay quit. Otherwise, you may want to smoke again
whenever problems arise.
The tips below include ideas that have helped former smokers handle tense times without
tobacco.
Tips to Help You Quit
Use relaxation techniques to
calm down when you are angry or upset. Deep breathing exercises, muscle relaxation, and
imagining yourself in a peaceful setting can make you feel less stressed.
Exercise regularly. Studies
show that exercise relieves tension and improves your mood.
Remember that smoking never
solves the problem; figure out what will, and act.
Avoid or get out of
stressful situations that might tempt you to smoke.
Get enough rest. Take time
each day to relax, no matter how busy you are.
Enjoy relaxation. Take a
long hot bath. Have a massage. Lie in a garden hammock. Listen to soothing music.
Go To
Top
I Crave
Cigarettes; I Am Addicted to Smoking.
Quiz: Do you
smoke for this reason?
If you answer "often" or "sometimes" to the following questions, this
is one reason you smoke.
When I run out of
cigarettes, it's almost unbearable until I get more.
I am very aware of not
smoking when I don't have a cigarette in my hand.
When I haven't smoked for a
while I get a gnawing hunger for a cigarette..
Many smokers are addicted or
"hooked" on the nicotine in tobacco. When addicted smokers quit, many go through
a withdrawal period. They may have both physical symptoms (feeling tired and irritable;
headaches; nervousness) and an emotional need for a cigarette. One ex-smoker compared his
continued craving for cigarettes to the longing you feel for a lost love.
It isn't easy to get over an
addiction to tobacco, but many people have succeeded; often on a second or third try. But
once you're back in control, you won't have to beat smoking again. For many ex-smokers,
that's a powerful motivation to stay tobacco-free. The tips below include ideas to help
addicted smokers make it through withdrawal and stay away from cigarettes for good.
Tips To Help You Quit
Ask your healthcare provider
about using a nicotine patch or nicotine gum to help you avoid withdrawal symptoms.
Smoke more than you want to
for a day or two before you quit. This "overkill" may spoil your taste for
cigarettes.
Go "cold turkey."
Tapering off probably won't work for you, because the moment you put out one cigarette you
begin to crave the next.
Tell family and friends
you've quit smoking. Ask for help if you need it. Keep away from cigarettes completely.
Get rid of ashtrays. Destroy any cigarettes you have. Try to avoid people who smoke and
smoke-filled places like bars if you're having withdrawal symptoms or cigarette cravings.
Think of yourself as a
non-smoker. Hang up "No Smoking" signs. Don't relive your days as a smoker.
Remember that physical
withdrawal symptoms last about two weeks. Hang on!
Go To
Top
Smoking
Is a Habit.
Quiz: Do you
smoke for this reason? If you answer "often" or "sometimes" to the
following questions, this is one reason you smoke.
I smoke cigarettes
automatically without being aware of it.
I light up a cigarette
without realizing I have one burning in an ashtray.
I find a cigarette in my
mouth and don't remember putting it there.
If you are this kind of
smoker, you are no longer getting much satisfaction from your cigarettes. Unlike people
who smoke for pleasure, you might not miss it very much if you stopped. The key is
breaking your smoking patterns. The tips below can help.
Tips To Help You Quit
Cut down gradually. Smoke
fewer cigarettes each day or only smoke them halfway down. Inhale less often and less
deeply. After several months it should be easier to stop completely.
Change your smoking
routines. Keep your cigarettes in a different place. Smoke with your opposite hand. Don't
do anything else while smoking. Limit smoking to certain places, such as outside or in one
room at home.
When you want a cigarette,
wait one minute. Try to think of something else to do instead of smoking.
Be aware of every cigarette
you smoke. Ask yourself: Do I really want this cigarette? You may be surprised at how many
you can easily pass up.
Set a date for giving up
smoking altogether and stick to it.
Whatever your reasons for
smoking cigarettes, you can QUIT.
Go To Top |
