-
Begin to condition yourself physically: Start a modest
exercise program; drink more fluids; get plenty of rest;
and avoid fatigue.
-
Set a target date for quitting - perhaps a special day
such as your birthday, your anniversary, or the Great
American Smokeout. If you smoke heavily at work, quit
during your vacation so that you're already committed to
quitting when you return. Make the date sacred, and
don't let anything change it. This will make it easy for
you to keep track of the day you became a nonsmoker and
to celebrate that date every year.
KNOWING WHAT TO EXPECT...
-
Have realistic expectations - quitting isn't easy, but
it's not impossible either. More than 3 million
Americans quit every year.
-
Understand that withdrawal symptoms are TEMPORARY. They
usually last only 1-2 weeks.
-
Know that most relapses occur in the first week after
quitting, when withdrawal symptoms are strongest and
your body is still dependent on nicotine. Be aware that
this will be your hardest time, and use all your
personal resources - willpower, family, friends, and the
tips in this booklet - to get you through this critical
period successfully.
-
Know that most other relapses occur in the first 3
months after quitting, with situational triggers - such
as a particularly stressful event - occur unexpectedly.
These are the times when people reach for cigarettes
automatically, because they associate smoking with
relaxing. This is the kind of situation that's hard to
prepare yourself for until it happens, so it's
especially important to recognize it if it does happen.
Remember that smoking is a habit, but a habit you can
break.
-
Realize that most successful ex-smokers quit for good
only after several attempts. You may be one of those who
can quit your first try. But if you're not, DON'T GIVE
UP. Try again.
INVOLVING SOMEONE ELSE...
-
Bet a friend you can quit on your target date. Put your
cigarette money aside for every day, and forfeit it if
you smoke. (But if you do smoke, DON'T GIVE UP. Simply
strengthen your resolve and try again.)
-
Ask your spouse or a friend to quit with you.
-
Tell your family and friends that you're quitting and
when. They can be an important source of support, both
before and after you quit.
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