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Tips to Give up Smoking

By: Jo Johnson - Updated: 5 Jan 2013 | comments*Discuss
Smoking; Nicotine; Environment;

Every smoker has their own ideas of when they want to stop smoking how they are going to do it and why they feel they should. This guide will provide some useful aids that can be used to help smokers achieve their goals.

Plan The Day

It is worth planning the day on which you want to quit, so any provisions can be set in place, such as what will take the place of the cigarettes (sugar-free chewing gum is useful).

Inform fellow house members that you intend to give up and ask them to refrain from smoking in the house or even in your presence.Write a list of what you intend to do with the extra money and how you are going to collect it.Find all associated paraphernalia and disposed of them properly (lighters, cigarette papers, ashtrays).

Write a list of the pros and cons of smoking and pin it up somewhere very visible; you will probably note that the list of pros is virtually non-existent.

Write down your motivations for giving-up and keep in a handy place for quick referral when a craving is starting.

Environmental Factors

If you normally smoke in the car, try using public transport for a while or better still walk to work or when taking the kids to school, thus reaping the benefit of additional exercise as well. Give the car a thorough valet; a freshly cleaned and pleasant smelling car can be quite a deterrent.

Many people find they smoke more when drinking alcohol or in a pub. Until full control and success has been achieved, it may be best to avoid such places and remove the issues that are normally conducive to ‘lighting-up’.

Habitual Matters

Use something that is not going to be detrimental to your health as a substitute; raw vegetables, especially those that require a lot of chewing, can be helpful to overcome cravings or to fill breaks at work.

Start knitting or sewing on an evening to keep hands and brain occupied. Crosswords or cooking can help to keep attention diverted.

Join clubs in your spare time that are held in places where smoking is not permitted; you won’t have enough time to fit in smoking.

Re-establish forgotten correspondence; letter writing and telephone calls are good ways of keeping the brain and hands occupied. Keep a notepad and pen near to the phone for doodling.

Positive Thinking

Reward yourself with a little congratulatory speech for every hour you achieve. This will stretch to a full day and then to weeks, months and years.

Keep thoughts positive and remember the negative side of smoking.

Treat yourself to a visit to the dentist to brighten your smile that will hopefully now stay white. Visit the salon and have a facial as your skin will now be recovering from the negative effects of smoking.

Manage Cravings

Cravings can be physical or psychological; physical urges may result in a tightening of the airways whilst psychological demands can manifest as over whelming thoughts of need and an inability to concentrate on other things.If you feel you are going to suffer badly with cravings, plan what item you are going to use as a substitute. Chewing gum, boiled sweets and drinking plenty of fluids can help (all sugar-free of course).

Most cravings pass after around 5 minutes, so use this time to prepare a hot drink, run a bath, wipe down the fridge – anything that will keep your hands and mind busy.

Speak to your GP, Practice Nurse or local smoking cessation group to discuss whether the use of nicotine replacement medications/products may be beneficial.All smokers have their own personal reasons for wanting to quit smoking. There is no right or wrong way to give-up, nor are there any set rules of how long it should take to regain control of the cravings.It is worth remembering that there are no good reasons for continuing to smoke.

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