There are usually certain times of the day, or certain activities that make you want to reach for a smoke or chew.
Before you light up, think about exactly why you want that cigarette. Is it a psychological smoking trigger like an argument, or is it when you are driving in the car or after eating a meal? These are called triggers. Triggers are usually people, places, or things you associate with smoking. If you learn to deal with these triggers when they occur, you will be well on your way to quitting.
What could you do instead of lighting up this cigarette or grabbing for a chew? If you have a plan, it makes your attempts easier. For example, change your habits. Use a different route to work, eat breakfast in a different place, or get up from the table right away after eating.
Here are some tips to help you avoid your triggers during the Great American Smokeout.
- Deep breathing
- Drink ice water (water helps flush residual toxins out of the system – it helps)
- Delay smoking. If you delay, the urge usually passes in a short time
- Do something else that isn’t connected with smoking
In addition, you can:
- Use self-talk
- Focus on YOUR reasons to quit (decide on 4 or 5 reasons that you feel are important to quit – be specific)
- Change your routine.
- Call another person for support if you are tempted
- Exercise
In the Morning: Don’t just lounge in bed. Get up. If you usually go out for a smoke, then eat breakfast, change your routine. Shower first, then eat breakfast, and kip the smoke. Keep gum, straws, or flavored toothpicks to help curb the cigarette craving.
Coffee: Coffee, soft drinks, or alcohol can increase your urge to smoke.
After a Meal: Freshen up! Leave the table after a meal and brush your teeth. Use some baking soda or mouthwash for that extra clean feeling. When eating out, choose places that don’t allow smoking. Eating several small meals instead of one or two large ones will help keep your energy in balance and help prevent the urge to smoke a cigarette or chew tobacco. Avoid sugary or spicy foods.
Stress: Overworked? Overwhelmed? Exercise or get busy. If there’s a deck of cards nearby, play alone or ask a friend. Hobbies help, too. Put together that 1,000-piece puzzle. If you can’t get away, try deep breathing. Imagine filling your lungs with fresh, clean air.
Boredom: Talk to someone who will support you in your efforts to quit smoking and chewing. Do other activities that will engage you in some way. Change your surroundings by getting up and walking around. Or start researching a new hobby you’ve always wanted to try.
Social Event: Get busy! Keep your mind occupied by helping the host or hostess. Offer to hang up coats, refill platters, or introduce guests. Be sure to bring along friends who don’t smoke, dip, or chew so you’ll have someone to talk to when you get the urge. Stay away from alcohol by sticking with soda or punch and munching on low-calorie snacks. Instead of grabbing a cigarette, grab a plate of grapes, celery sticks, and cheddar. In a recent study, smokers found that cigarettes tasted worse after they drank water or juice and after they ate fruit, vegetables, or dairy products. If you need something in your hand, try a long straw or lollipop stick.
Before Bedtime: Chill! If the sight of your pillow makes you want to puff, take five. Put on your favorite songs. Relax and visualize yourself as a successful non-tobacco user. You’ve come too far to quit now—you can do it!
Cigarette smoking causes 87 percent of lung cancer deaths. November is Lung Cancer Awareness Month. November 19th is the Great American Smokeout. To help you quit, call 1-800-QUIT-NOW or go to www.IndianaTobaccoQuitline.net
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November 28th, 2009 at 12:33 am
I totally agree with the post. I was able to quit smoking when I first made a decision to quit smoking. You have to plan to quit or you will never take the necessary action that is needed to quit.
Here is what I did to quit smoking 6 years ago.
#1. I made a decision to quit smoking for good.
This means you have to make a promise to yourself that you can never go back no matter what…That is why you need to be true to yourself.
#2. I talked to people who quit smoking themselves.
The reason I did this is becasue it gave me some information that I wouldn’t have known…A lot of people told me that were going through withdraw and what they did to overcome that. You need to know what to do especially when you are at you weakest. You have to be prepared for the cigarette cravings that come and go.
#3. I quit drinking.
Alcohol made me want to smoke so I decided I would have to give that up too. I realized later that I did not need alcohol in my life and the only reason I drank it was to be social and accepted. You need to do things for yourself in life.
#4. I reduced the amount of cigarettes I smoked everyday.
I would reduce the amount of times I would smoke by eliminating when and where I would do most of my smoking. I stopped smoking in the car, I stopped smoking before bed, I stopped smoking after a meal…Eventually I was left with smoking 3 cigarettes a day. Once I hit this point I was averaging 1-3 cigarettes a day.
This was able to help me reduce my nicotine cravings and reduce the amount of nicotine in my blood. Once I was consistently at a few cigarettes a day I started an exercise routine and I began drinking more water.
#5 I started working out.
You must do this…this is probably the most important ingredient to quitting. Exercising distracts you and helps you reduce your stress. It also make you feel good about your self. When you get to a level where you are working out consistently you are more inclined to continue that regimen. After all smoking is a habit and if you can stay away from them for more than 21 days than you will be able to form a new habit.
I hope this was some help to your readers as I had my challenges when I was young…This plan worked for me and I’m sure it can for you too. Combine steps 1-5 with the information in the article above and your chances of quitting are going to be very high…
Good luck my friends…
PS. Remember you must make a firm decision to quit smoking. You have to be clear on what you want to accomplish, and you must surround yourself with the people you want to become…
All the best…
November 28th, 2009 at 9:51 am
Surprisingly, this is a post full of useful information, much like the one I posted on my site.
I’m surprised because there’s an increasing number of “fluff” sites lately, sites made by people who actually have no idea what it actually means to quit smoking, either because they were never smokers themselves or because they’re still smokers.
Thank you for this and keep up the good work!
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August 12th, 2010 at 12:30 pm
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August 18th, 2010 at 10:51 am
i actually had a very hard time quitting smoking, i am just afraid to get lung cancer:;”