DEEP BREATHINGPERHAPS THE SINGLE MOST POWERFUL AND IMPORTANT TECHNIQUE
Every time you want a cigarette, do the following. Do it
three times. (Inhale the deepest lung-full of air you can, and then, very
slowly, exhale. Purse your lips so that the air must come out slowly. As you exhale, close your eyes, and let
your chin gradually sink over onto your chest. Visualize all the tension
leaving your body, slowly draining out of your fingers and toes, just
flowing on out).
first few days, drink LOTS of water and fluids to help flush out the
nicotine and other poisons from your body.
Remember that the urge to smoke only lasts a few minutes,
and will then pass.
The urges gradually become farther and farther apart as the days go by.
your very best to stay away from alcohol, sugar and coffee the first week
or longer, as these tend to stimulate the desire for a cigarette. Nibble
on low calorie foods like celery, apples and carrots. Chew gum or suck on
out your meals; eat slowly and wait a bit between bites.
dinner, instead of a cigarette, treat yourself to a cup of mint tea or a
one study, about 25% of quitters found that an oral substitute was
invaluable. Cinnamon sticks, toothpick, brushing your teeth, suck a mint,
chew gum, eat low cal snack: celery
or carrot or broccoli cut into bit size bits.
your normal routine – take time to walk or even jog around the block or in
a local park.
for support from coworkers, friends and family members. Ask for their tolerance. Let them know
you're quitting, and that you might be edgy or grumpy for a few days. If
you don't ask for support, you certainly won't get any. If you do, you'll
be surprised how much it can help. Take a chance -- try it and see!
friends and family members not to smoke in your presence. Don't be afraid
to ask. This is more important than you may realize.
your quit day, hide all ashtrays and destroy all your cigarettes,
preferably with water, so no part of them is smokeable.
down ten good things about being a nonsmoker -- and then write out ten bad
things about smoking. Do it. It really helps.
pretend smoking wasn't enjoyable – it was. This is like losing a good
friend – and it's okay to grieve the loss. Feel that grief, don't worry,
it's okay. Feel, and you heal. Stay with it -- you can do it!
times a day, quietly repeat to yourself the affirmation, "I am a
nonsmoker." Many quitters see themselves as smokers who are just not
smoking for the moment.
is perhaps the most valuable information among these points. In Phase 2,
the period which begins a few weeks after quitting, the urges to smoke
will subside considerably. However, it's vital to understand that from
time to time, you will still be suddenly overwhelmed with a desire for
"just one cigarette." This will happen unexpectedly, during
moments of stress, whether negative stress or positive (at a party, or on
vacation). If you are unprepared to resist, succumbing to that "one
cigarette" will lead you directly back to smoking. Remember the
following secret: in these surprise attacks during Phase 2 -- and they
will definitely come -- do your deep breathing, and hold on for five
minutes, and the urge will pass.