Finally, Some Practical Tips

Wednesday, January 24th, 2007
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I just came across some really practical help from The American Cancer Society that I’d like to share with our readers who are trying to quit smoking. I found it really helpful because it offers smokers some concrete suggestions and not just generalizations about how to handle withdrawal.

 

So, if you are also trying to quit, I hope you find something useful to help get over those cravings and tough situations.

Things to Do to Get Through Rough Spots After You Stop Smoking

 

  • For the first few days after you quit smoking, spend as much free time as possible in public places where smoking is not allowed, such as libraries, malls, museums, theaters, restaurants without bars, and churches. 
  • Don’t drink alcohol, coffee, and other drinks you associate with smoking. Try drinking a variety of other drinks instead. Try different types of waters or fruit juices. This may be the time to indulge in some interesting teas you have never tried. 
  • If you miss the feeling of having a cigarette in your hand, put a substitute in your hand — a pencil, a paper clip, a coin, or a marble, for example. 
  • If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks, sugarless gum or celery. 
  • Avoid temptation by staying away from situations you associate with pleasurable smoking. 
  • Find new habits and create a nonsmoking environment around you. 
  • Anticipate future situations or crises that might make you want to smoke again, and remind yourself of all the important reasons you have decided to quit. To reinforce these reasons, you may want to put a picture of your children up in your workplace or keep one handy in your purse or wallet. 
  • Take deep, rhythmic breaths similar to smoking to relax, and picture your lungs filling with fresh, clean air. 
  • Remember your goal and the fact that the urges to smoke will eventually pass. 
  • Think positive thoughts about how awesome it is that you are quitting smoking and getting healthy and try to avoid negative ones. 
  • Brush your teeth and enjoy that fresh taste. 
  • Do brief bursts of exercise (alternate tensing and relaxing muscles, pushups, deep knee bends, walk up a flight of stairs, or touch your toes). 
  • Call a supportive friend, family member, or Quitline® counselor. 
  • Eat several small meals during the day instead of 1 or 2 large ones. This maintains constant blood sugar levels, which keeps your energy in balance and helps prevent the urge to smoke. Avoid sugary or spicy foods that may trigger a desire for cigarettes. 
  • Above all, reward yourself. Reward yourself frequently if that’s what it takes to keep going. Plan to do something fun for doing your best.

    •  

    When You Get the “Crazies”

    • Keep oral substitutes handy, such as carrots, pickles, apples, celery, raisins, or gum. 
    • Take 10 deep breaths, and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it is a cigarette and put it out in an ashtray. 
    • Take a shower or bath. 
    • Learn to relax quickly and deeply. Make yourself go limp. Visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else. 
    • Light incense or a candle, instead of a cigarette. 
    • Tell yourself “no.” Say it out loud. Practice doing this a few times, and listen to yourself. Some other things you can say to yourself might be, “I’m too strong to give in to smoking,” “I’m a nonsmoker now,” or “I don’t want to let my friends and family down.” 
    • Never allow yourself to think that “one won’t hurt,” because it may. 
    • Wear a rubber band around your wrist. Whenever you have a thought about smoking, snap it against your wrist to remind yourself of all the unpleasant reasons that made you want to quit in the first place. Then remember that you will not always need a rubber band to help you stay in line with your plans to quit. Smile at yourself then go get an apple or walk outside and breathe in the fresh air. Or start a conversation with your coworker or neighbor that has nothing to do with you.

    Other Ways to Stay Active

    You may have a lot of pent-up energy while trying to quit. Consider these activities when you’re looking for something to do besides smoking. Notice how over time these activities are easier to do and how much better you can breathe as you go each day without smoking.

    Physical Activities

    • walking or jogging
    • biking
    • hiking
    • swimming
    • doing aerobics
    • going bowling
    • playing soccer
    • playing tennis
    • playing volleyball
    • playing softball
    • karate or judo
    • yoga

    Activities Around the Home

    • gardening
    • cooking, grilling, or baking
    • organizing/cleaning out the basement, garage, or attic
    • organizing a yard sale
    • painting/redecorating rooms
    • washing/waxing the car

    Going Out

    • going fishing, hunting, or camping
    • having a picnic
    • going shopping
    • getting a manicure or pedicure
    • going for a leisurely drive
    • going to a garage sale or yard sale
    • going to a library or bookstore
    • going to a museum
    • going to the movies

    Hobbies and Crafts

    • playing (or learning) a musical instrument
    • reading a book
    • starting a collection (stamps, coins, or shells, for example)
    • doing puzzles (crossword or jigsaw)
    • starting a journal or scrapbook
    • organizing photos
    • knitting or sewing
    • writing (books, poems, articles, journaling)

    Relaxing

    • reading a newspaper or magazine
    • meditating
    • listening to a relaxation tape
    • taking a nap
    • listening to music

    Being With Others

    • calling an old friend
    • having someone over for dinner or to watch movies
    • going out to eat
    • joining a group or club
    • having a family get-together

    If you have a weak moment and slip, don’t panic. Decide to begin again immediately and remind yourself of your commitment to quit. Analyze why you had a setback and learn from it. Here are more tactics that have helped smokers kick the habit:

    • Stay positive. After waking up each morning, make the promise you won’t smoke a cigarette that day. A day at a time keeps the whole thing more manageable. 
    • Picture your success. Plan ahead and think of how you will deal with stressful situations without turning to your usual crutch of a cigarette. 
    • Take a breather. Relaxation exercises can help relieve the urge to smoke. Take a deep breath, hold it for a second, then release it very slowly. Remember, the urge to smoke is only temporary. It will pass. 
    • Work out. Physical activity, such as swimming, running, and racquet sports, helps relieve tension and the urge to smoke. Exercise will also burn off any extra pounds. 
    • Rely on support. If you’re thinking about reaching for a cigarette, reach for help instead. Ask your friends and family to encourage the new nonsmoking you, reach out to a formal support group, or call a Quitline.

    So, that’s it! I really thought there was some great advice here. One of the things I’ve found is that my mouth has never been so clean! I’ve been constantly brushing my teeth and it does help.

    In the meantime, I keep plugging along towards my “Q” day, which should be pretty soon now. Good luck to you.

     

     

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    ABOUT THIS AUTHOR


    rubyredshoes
    I like the Wizard of Oz, as you can probably tell by my screen name. I love jigsaw puzzles, crossword puzzles, cooking and most of all, reading. My favorite genres are suspense and mystery. I live in Maine but was born and raised in Philly. I have 3 grown children and 1 marvelous granddaughter who keeps me young!

    1. rubyredshoes
      January 25th, 2007

      Thanks for your support!

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