to help take your mind off cigarettes. Throw away all your ashtrays, lighters and tobacco.
PLENTY OF FLUIDS - Keep a glass of water or juice by you and sip it steadily.
Try different flavours.
ACTIVE - Walk instead of
using the bus or car. Try the stairs instead of the lift. Exercise helps you relax and can
boost your morale.
POSITIVE - Withdrawal can be unpleasant, bit it is a sign your body is
recovering from the effects of tobacco. Irritability, urges to smoke and poor
concentration are common - don't worry, they usually disappear after a few of weeks.
YOUR ROUTINE - Try to avoid the shop you usually buy cigarettes. Perhaps you
should avoid the pub or the break room at work if there are lots of smokers around you.
Try doing something totally different. Surprise yourself!
NO EXCUSES - Don't use a crisis or even good news to be
an excuse for "just one cigarette" there is no such thing - you will soon want
the next and the next....
TREAT YOURSELF - This is important. If you can, use the
money you are saving by not smoking to buy yourself something special - big or small -
that you usually would not have.
WHAT YOU EAT - Try not to snack on fatty foods. If you do need to snack, try fruit, raw
vegetables or sugar free gum or sweets.
TAKE ONE DAY
AT A TIME - Each day without
a cigarette is good news for your health, your family and your pocket.
WRITE DOWN LIST OF REASONS -
Keep this list with with you and refer to them when
you feel the temptation to light up.
SET A QUIT DATE - Stop
smoking completely on this important date.
TELL PEOPLE IMPORTANT TO YOU -
Let them know your desire to stop smoking. Their
support will help you. If possible try to get other
household members who smoke, or friends who smoke, to stop
smoking at the same time. A group effort may be easier than
going it alone.
BE PREPARED FOR WITHDRAWAL SYMPTOMS
- When you stop smoking,
you are likely to have various withdrawal symptoms which may
include: nausea, headaches, anxiety, irritability, craving,
and just feeling awful. These symptoms are caused by the
lack of nicotine that your body has been used to. They tend
to peak after 12-24 hours, and then gradually ease over 2-4