How To Quit Smoking Factsheet
Study this factsheet on how to quit on your own quickly & pain free
1. You must really, really want to stop smoking
If your family, freinds, children, partner or doctor are pushing you into it, have a think and ask yourself if you are doing it for you or them. Your sucess rate will be ten times higher if you're doing it for yourself.
2. Adopt a positive attitude - the I'm stopping smoking because I'm ready for a change in my life.
Cigarettes were a part of my past but not my future. When I'ves topped smoking I will enjoy life so much more because I will have lots more money - nearly two grand a year more (for a 20 a day smoker), fresher breath and the ability to taste food to its fullest, higher self-esteem, control and confidence and I will feel better in my own ability to deal with life.
Avoid a resentful and negative approach. The - I'm 'giving up' smoking, how am I going to live my lve without cigarettes? All of my friends will be smoking and I'll just have to sit there and watch or avoid them, that's going to be torture. Cigarettes are my friend, how am I going to reduce stress, enjoy myself, cure boredom and have time to myself from now on?
This negative outlook only leads to a belief that you either can't stop or that life after will be hell. You know both of these are untrue. Especially as there are hundreds of other ways out there to enjoy life, reduce stress, cure boredom etc. You also dealt with stress before you started smoking and so do millions of other people out there.
Stopping smoking is a positive step - a step forwards want it to happen, don't resent it.
3. Find out what makes you smoke.
Learn why and how addiction has such a big hold over you. Discovering the truth about this chemical is a major step.
Findout what other things make you smoke - do you smoke - as soon as you get up, on your drive to work, when stressed, as an excuse to leave a boring person/group, to feel confident in new surroundings or with new people, because it makes sex better, with a cup of tea or coffee, after a meal?
You probably think that all of these things make you feel better or give you something. Find out which other situations and things make you smoke and then remove and replace them with new patterns of behaviour or substitutes - but not food!
4. Find new ways to enjoy life, reduce stress, pass the time, cure boredom.
You need to get the good things you get from smoking from somewhere else - what's the point in 'giving up' the good things in your life, or the one thing that gives you all those good things? Find other sources for these good things.
Other good sources include, sessions at the gym, a jog or short walk, a new hobby, time with your children/partner/family/friends, trips to a health spa, a weekend retreat, learning to cook or picking up a sport you've negelectec for too long, only you know what will work for you.
These new habits, hobbies, passed times and patterns of behaviour will show you that there really is life after cigarettes - much more in fact.
5. Set a stop smoking date - and look forward to it.
Most pitfalls smokers face are their own making - just the way you think about smoking and cigarettes affects your success. If you're thinking about how much you are going to miss cigarettes or that after your stop smoking date you will never, EVER be able to smoke again you are shooting yourself in the foot.
Remeber you WANT to stop smoking, welcome it with open arms as a new lifestyle not a burden.
6. Prevent relapse.
There are three main reasons for relapse
a.) Negative thinking - that is lusting after cigarettes when you get bored, stressed, see someone else smoking or when you think 'just one won't hurt. This will only ever lead to another cigarette.
b.) Weight gain - most smokers see this as inevitable and most experts or doctors say - it's better to gain a few pounds than it is to die of smoking. Yes this may be true but it doesn't exactly help you does it?!!
Avoid weight gain by eating healthy foods, avoid snacking, take vitamin and mineral supplements to give yourself the foods that your body needs without over eating, avoid substituting food with cigarettes and if you are used to smoking after meals - ensure you finish your meal and then stop eating!
c.) Withdrawal symptoms - these are caused by your body's reaction to a lack of nicotine. When you stop smoking you can ease thes symptoms by drinking plenty of fruit juice and water to flush the nicotine out of your system.
Also avoid confusing a craving for food with a nicotine craving.
If you follow these six steps your task will be much easier. Bear i mind that NRT just prolongs the amount of time it takes to remove nicotine from your system - cold turkey is 3 days - NRT can be anywhere between 3 - 12 months!
1. You must really, really want to stop smoking
If your family, freinds, children, partner or doctor are pushing you into it, have a think and ask yourself if you are doing it for you or them. Your sucess rate will be ten times higher if you're doing it for yourself.
2. Adopt a positive attitude - the I'm stopping smoking because I'm ready for a change in my life.
Cigarettes were a part of my past but not my future. When I'ves topped smoking I will enjoy life so much more because I will have lots more money - nearly two grand a year more (for a 20 a day smoker), fresher breath and the ability to taste food to its fullest, higher self-esteem, control and confidence and I will feel better in my own ability to deal with life.
Avoid a resentful and negative approach. The - I'm 'giving up' smoking, how am I going to live my lve without cigarettes? All of my friends will be smoking and I'll just have to sit there and watch or avoid them, that's going to be torture. Cigarettes are my friend, how am I going to reduce stress, enjoy myself, cure boredom and have time to myself from now on?
This negative outlook only leads to a belief that you either can't stop or that life after will be hell. You know both of these are untrue. Especially as there are hundreds of other ways out there to enjoy life, reduce stress, cure boredom etc. You also dealt with stress before you started smoking and so do millions of other people out there.
Stopping smoking is a positive step - a step forwards want it to happen, don't resent it.
3. Find out what makes you smoke.
Learn why and how addiction has such a big hold over you. Discovering the truth about this chemical is a major step.
Findout what other things make you smoke - do you smoke - as soon as you get up, on your drive to work, when stressed, as an excuse to leave a boring person/group, to feel confident in new surroundings or with new people, because it makes sex better, with a cup of tea or coffee, after a meal?
You probably think that all of these things make you feel better or give you something. Find out which other situations and things make you smoke and then remove and replace them with new patterns of behaviour or substitutes - but not food!
4. Find new ways to enjoy life, reduce stress, pass the time, cure boredom.
You need to get the good things you get from smoking from somewhere else - what's the point in 'giving up' the good things in your life, or the one thing that gives you all those good things? Find other sources for these good things.
Other good sources include, sessions at the gym, a jog or short walk, a new hobby, time with your children/partner/family/friends, trips to a health spa, a weekend retreat, learning to cook or picking up a sport you've negelectec for too long, only you know what will work for you.
These new habits, hobbies, passed times and patterns of behaviour will show you that there really is life after cigarettes - much more in fact.
5. Set a stop smoking date - and look forward to it.
Most pitfalls smokers face are their own making - just the way you think about smoking and cigarettes affects your success. If you're thinking about how much you are going to miss cigarettes or that after your stop smoking date you will never, EVER be able to smoke again you are shooting yourself in the foot.
Remeber you WANT to stop smoking, welcome it with open arms as a new lifestyle not a burden.
6. Prevent relapse.
There are three main reasons for relapse
a.) Negative thinking - that is lusting after cigarettes when you get bored, stressed, see someone else smoking or when you think 'just one won't hurt. This will only ever lead to another cigarette.
b.) Weight gain - most smokers see this as inevitable and most experts or doctors say - it's better to gain a few pounds than it is to die of smoking. Yes this may be true but it doesn't exactly help you does it?!!
Avoid weight gain by eating healthy foods, avoid snacking, take vitamin and mineral supplements to give yourself the foods that your body needs without over eating, avoid substituting food with cigarettes and if you are used to smoking after meals - ensure you finish your meal and then stop eating!
c.) Withdrawal symptoms - these are caused by your body's reaction to a lack of nicotine. When you stop smoking you can ease thes symptoms by drinking plenty of fruit juice and water to flush the nicotine out of your system.
Also avoid confusing a craving for food with a nicotine craving.
If you follow these six steps your task will be much easier. Bear i mind that NRT just prolongs the amount of time it takes to remove nicotine from your system - cold turkey is 3 days - NRT can be anywhere between 3 - 12 months!
Labels: How To Quit Smoking Factsheet
posted by Daniel Fargher at
10:42 AM
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