Tips for Quitting smoking

Tips For Quitting No one can tell you when or how to quit smoking or chewing

tobacco. Only you know why you use tobacco and what will be most difficult as you try to stop. The important thing is that you try. Believe that you will succeed, if not the first time, then the second time, or twenty-second times.

Preparation

• List your reasons for quitting: for your own health and your family’s health, to save money, to prevent wrinkles, or whatever. Read
through your list daily for 1 month, and your chances of success will increase.

• Figure out why you smoke. Do you use tobacco to pep yourself up? To relax? Do you like the ritual of smoking or chewing? Do you use tobacco out of habit, often without knowing why you are doing it? If specific situations trigger your desire to smoke or chew tobacco, changing your routine may help you stop.

• Decide how and when you will quit. About half of ex-tobacco users quit “cold turkey.” The other half cut down more slowly.

• Find a healthful alternative that can replace what smoking or chewing does for you. For example, if you like to have something to do with your hands, pick up something else: a coin, worry beads, pen, or pencil. If you like to have something in your mouth, substitute sugarless gum or minted toothpicks.

• Plan a healthful reward for yourself for when you have stopped using tobacco. Take the money you save by not buying tobacco and spend it on yourself.

• Plan things to do for when you get the urge to smoke or chew. Urges don’t last that long: take a walk, brush your teeth, have a mint, drink a glass of water, or chew gum.

Action

• Set a quit date and stick to it. Choose a time that will be busy but not stressful.

• Remove ashtrays and all other reminders of using tobacco. Choose non-smoking sections in restaurants. Avoid alcohol. Do things that reduce the likelihood of using tobacco, like taking a walk or going to a movie.

• Ask for help and support. Choose a trusted friend, preferably another former tobacco user, to give you a helping hand over the rough spots.

• Know what to expect. The worst will be over in just a few days, but physical withdrawal symptoms may last 1 to 3 weeks. After that, it is all psychological. See page 386 for relaxation tips.

• Keep low-calorie snacks handy for when the urge to munch hits. Your appetite may perk up, but most people gain fewer than 4.5 kilograms (10 lb) when they quit using tobacco. The health benef its of quitting outweigh a few extra kilograms. The information in the Nutrition chapter starting on page 351 can help you plan healthy meals and snacks.

• Get out and exercise. It will distract you, help keep off unwanted weight, and release tension.

• Don’t be discouraged by slip-ups. It often takes several tries to quit using tobacco for good. If you do slip up and smoke or chew, forgive yourself and learn from the experience. You will not fail as long as you keep trying.

• Good luck!