i took it from a site called onceasmoker dot com
Expecting challenges is an important part of getting
ready to quit.
Most people who go back to smoking do it within
three months. Your first three months may be hard.
You may be more tempted when you are stressed or
feeling down. Its hard to be ready for these times
before they happen. But it helps to know when you
need a cigarette most.
Look over your Craving Journal. See when you
may be tempted to smoke. Plan for how to deal
with the urge before it hits.
You should also expect feelings of withdrawal.
Withdrawal is the discomfort of giving up nicotine.
It is your bodys way of telling you its learning to
be smoke-free. These feelings will go away in time.
Keep reading for tips on handling urges and
withdrawal.
Getting rid of things that remind you of smoking
will also help you get ready to quit. Try these ideas:
Make things clean and fresh at work, in your car,
and at home. Clean your drapes and clothes.
Shampoo your car. Buy yourself flowers. You will
enjoy their scent as your sense of smell returns.
Throw away all your cigarettes and matches.
Give or throw away your lighters and ashtrays.
Remember the ashtray and lighter in your car!
Have your dentist clean your teeth to get rid of
smoking stains. See how great they look. Try to
keep them that way.
Some smokers save one pack of cigarettes.
They do it just in case. Or they want to prove
they have the willpower not to smoke. Dont!
Saving one pack just
makes it easier to start smoking again.
Dont use other forms of tobacco
instead of cigarettes
Light or low-tar cigarettes are just as harmful as
regular cigarettes. Smokeless tobacco, cigars, pipes,
and herbal cigarettes also harm your health. For
example, bidi cigarettes are just as bad as regular
cigarettes. Clove cigarettes are even worse. They
have more tar, nicotine, and deadly gases. All tobacco
products have harmful chemicals and poisons.
TTalk to your doctor about getting help to quit
Quitting cold turkey isnt your only choice. Talk to
your doctor about other ways to quit. Most doctors
can answer your questions and give advice. They can
suggest medicine to help with withdrawal. You can
buy some of these medicines on your own. For others,
you need a prescription.
Your doctor, dentist, or pharmacist can also point
you to places to find support or toll-free quit lines.
(The National Cancer Institutes Smoking Quitline can
help, too. It can help you find support in your area.
See Where to Find Help on page 21.)
If you cannot see your doctor, you can get some
medicines without a prescription that can help you
quit smoking. Go to your local pharmacy or grocery
store for over the counter medicines like the nicotine
patch, nicotine gum, or nicotine lozenge. Read the
instructions to see if the medicine is right for you.
If youre not sure, ask a pharmacist.
Expecting challenges is an important part of getting
ready to quit.
Most people who go back to smoking do it within
three months. Your first three months may be hard.
You may be more tempted when you are stressed or
feeling down. Its hard to be ready for these times
before they happen. But it helps to know when you
need a cigarette most.
Look over your Craving Journal. See when you
may be tempted to smoke. Plan for how to deal
with the urge before it hits.
You should also expect feelings of withdrawal.
Withdrawal is the discomfort of giving up nicotine.
It is your bodys way of telling you its learning to
be smoke-free. These feelings will go away in time.
Keep reading for tips on handling urges and
withdrawal.
Getting rid of things that remind you of smoking
will also help you get ready to quit. Try these ideas:
Make things clean and fresh at work, in your car,
and at home. Clean your drapes and clothes.
Shampoo your car. Buy yourself flowers. You will
enjoy their scent as your sense of smell returns.
Throw away all your cigarettes and matches.
Give or throw away your lighters and ashtrays.
Remember the ashtray and lighter in your car!
Have your dentist clean your teeth to get rid of
smoking stains. See how great they look. Try to
keep them that way.
Some smokers save one pack of cigarettes.
They do it just in case. Or they want to prove
they have the willpower not to smoke. Dont!
Saving one pack just
makes it easier to start smoking again.
Dont use other forms of tobacco
instead of cigarettes
Light or low-tar cigarettes are just as harmful as
regular cigarettes. Smokeless tobacco, cigars, pipes,
and herbal cigarettes also harm your health. For
example, bidi cigarettes are just as bad as regular
cigarettes. Clove cigarettes are even worse. They
have more tar, nicotine, and deadly gases. All tobacco
products have harmful chemicals and poisons.
TTalk to your doctor about getting help to quit
Quitting cold turkey isnt your only choice. Talk to
your doctor about other ways to quit. Most doctors
can answer your questions and give advice. They can
suggest medicine to help with withdrawal. You can
buy some of these medicines on your own. For others,
you need a prescription.
Your doctor, dentist, or pharmacist can also point
you to places to find support or toll-free quit lines.
(The National Cancer Institutes Smoking Quitline can
help, too. It can help you find support in your area.
See Where to Find Help on page 21.)
If you cannot see your doctor, you can get some
medicines without a prescription that can help you
quit smoking. Go to your local pharmacy or grocery
store for over the counter medicines like the nicotine
patch, nicotine gum, or nicotine lozenge. Read the
instructions to see if the medicine is right for you.
If youre not sure, ask a pharmacist.
