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Withdrawal from nicotine has 2 parts -- the physical and the
psychological. The physical symptoms, while annoying, are not
life-threatening. Nicotine replacement can help reduce many of these
physical symptoms. But most smokers find that the bigger challenge is
the mental part of quitting.
If you have been smoking for any length of time, smoking has
become linked with nearly everything you do -- waking up in the
morning, eating, reading, watching TV, and drinking coffee, for
example. It will take time to un-link smoking from these activities.
That is why, even if you are using a nicotine replacement, you may
still have strong urges to smoke.
One way to overcome these urges or cravings is to identify
rationalizations as they come up. A rationalization is a mistaken
belief that seems to make sense at the time but is not based on facts.
If you have tried to quit before, you will probably recognize many of
these common rationalizations:
-
I'll just have one to get through this rough
spot.
-
Today
is not a good day; I'll quit tomorrow.
-
It's my only vice.
-
How bad is smoking, really? Uncle Harry smoked all his
life and he
lived to be over 90.
-
Air pollution is probably just as bad.
-
You've got to die of something.
-
Life is no fun without smoking.
You probably can add more to the list. As you go through the
first few days without smoking, write down any rationalizations as they
come up and recognize them for what they are: messages that can trap
you into going back to smoking. Use the ideas below to help you keep
your commitment to quitting.
Avoid temptation.
Stay away from people and places where you
are tempted to smoke. Later on you will be able to handle these with
more confidence.
Change your
habits. Switch to juices or water instead of
alcohol or coffee. Take a different route to work. Take a brisk walk
instead of a coffee break.
Alternatives:
Use oral substitutes such as sugarless gum or
hard candy, raw vegetables such as carrot sticks, or sunflower seeds.
Activities:
Do something to reduce your stress. Exercise or do
hobbies that keep your hands busy, such as needlework or woodworking,
which can help distract you from the urge to smoke. Take a hot bath,
exercise, or read a book.
Deep breathing: When
you were smoking, you breathed deeply as
you inhaled the smoke. When the urge strikes now, breathe deeply and
picture your lungs filling with fresh, clean air. Remind yourself of
your reasons for quitting and the benefits you'll gain as an ex-smoker.
Delay:
If you feel that you are about to light up, delay. Tell
yourself you must wait at least 10 minutes. Often this simple trick
will allow you to move beyond the strong urge to smoke.
Reward Yourself.
What you're doing is not easy, so you deserve
a reward. Put the money you would have spent on tobacco in a jar every
day and then buy yourself a weekly treat. Buy a magazine, go out to
eat, call a friend long-distance. Or save the money for a major
purchase. You can also reward yourself in ways that don't cost money:
visit a park or the library, develop a new hobby, or take a yoga class.
- Make
the decision to quit.
- Set
a quit date, and choose a quit plan.
- Deal with withdrawal.
- Stay
quit (maintain success).
Would you like more information on the latest
nicotine-replacement products and cessation strategies? To learn how
quickly your body benefits when you stop? Get this information and more
in our complete Guide
to Quitting Smoking or Guide
to Quitting Smokeless Tobacco.
Even more resources and help are listed on our Kick
the Habit page.
Revised: 10/30/2007
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