Hunger Drink water or low-calorie liquids. Eat low-fat,
low-calorie snacks (see Snack Calorie Chart).
Tenseness, irritability Take a walk, soak in a hot tub,
try relaxation or meditation techniques.
Coughing Sip warm herbal tea. Suck on cough drops or
sugarless hard candy.
*Adapted from "Quitting Times: A Magazine for Women Who
Smoke," funded by the Pennsylvania Department of Health;
prepared by Fox Chase Cancer Center, Philadelphia.
QUITTING FOR KEEPS...
Congratulations
Now you're ready to develop a new habit - not smoking.
Like any other habit, it takes time to become a part of
you; unlike most other habits, though, not smoking will
take some conscious effort and practice. This section of
the booklet can be a big help. You'll find many
techniques to use for developing the nonsmoking habit
and holding on to it.
By reading this section of the booklet carefully and
reviewing it often, you'll become more aware of the
places and situations that prompt the desire for a
cigarette. You'll also learn about many nonsmoking ways
to deal with the urge to smoke. These are called coping
skills. Finally, you'll learn what to do in case you do
slip and give in to that urge.
Keep your guard up
The key to living as a nonsmoker is to avoid letting
your urges or cravings for a cigarette lead you to
smoke. Don't kid yourself - even though you've made a
commitment not to smoke, you WILL sometimes be tempted.
But instead of giving in to the urge, you can use it as
a learning experience.
First, remind yourself that you've QUIT and you're a
NONsmoker. Then, look closely at your urge to smoke and
ask yourself:
-
Where was I when I got the urge?
-
What was I doing at
the time?
-
Whom was I with?
-
What was I thinking?
The urge to smoke after you've quit often hits at
predictable times. The trick is to anticipate those
times and find ways to cope with them - without smoking.
Naturally, it won't be easy at first. In fact, you may
continue to want a cigarette at times. But remember,
even if you slip, it doesn't mean an end to the
nonsmoking you. It does mean that you should try to
identify what triggered your slip, strengthen your
commitment to quitting, and try again.
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