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A smoker has to concern! Why Do I Smoke? * If you know the answer to this question, it will be easier to stop smoking because you can find ways to make up for the things you may miss when you stop. * Most people smoke for different reasons at different times. Reasons for smoking include psychological issues, habits, social pressures and physical dependence on nicotine. Courtesy: Ghansham Ojha, F&P IYSO Team INDIA, Karimnagar-(A.P)
MASK- Mission Anti-Smoking Knack How to Prepare Yourself to Quit Smoking 1) Decide positively that you want to quit: Try to avoid negative thoughts about how difficult it might be! 2) List all the reasons why you want to quit: Every night before going to bed, repeat one of the reasons 10 times! 3) List the pros and cons of smoking : Focus on the pros; they will be your reward for going through with your plan! 4) Remove triggers to smoke : The times, places, and situations that give you the urge to smoke are called triggers. You should start changing things in your daily routine that trigger your urge to smoke. Look at the following list of typical triggers. Do any of them ring a bell with you?
MASK- Mission Anti-Smoking Knack Typical triggers: * Working under pressure! * Feeling blue! * Talking on the telephone! * Having a drink! * Watching television! * Driving your car! * Finishing a meal! * Playing cards! * Drinking coffee! * Watching someone else smoke! These triggers can be anticipated and avoided. Here are some things you might try to avoid them.
MASK- Mission Anti-Smoking Knack Tips to avoid triggers: * Keep your hands busy; doodle, knit, type a letter. * Avoid people who smoke; spend more time with nonsmoking friends. * Find activities that make smoking difficult (gardening, washing the car, taking a shower). Exercise to help knock out that urge; it will help you to feel and look good as well. * Put something other than a cigarette in your mouth. Chew sugarless gum or nibble on a carrot or celery stick. * Avoid places where smoking is permitted. Sit in the nonsmoking section of restaurants, trains, and planes. * Reduce your consumption of alcohol, which often stimulates the desire to smoke. Try to have no more than one or two drinks at a party. Better yet, have a glass of juice, soda, or mineral water .
5) Develop strong personal reasons to stop smoking : Develop these reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, etc. Think of the money you waste.! 6) Begin to condition yourself physically : Start a modest exercise program; drink more fluids ; get plenty of rest; and avoid fatigue. 7) Set a target date for quitting : A target date for quitting can be a special day such as your birthday, your anniversary, or the Great American Smoke out. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year. How to Prepare Yourself to Quit Smoking
8) Get support : Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.) Ask your spouse or a friend to quit with you. Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit. 9) Choose a smoking buddy (or several buddies) : Who would be good support for you while you quit smoking? Write down the name (names) and how to contact your buddy. Print out the Smoker's Recovery Plan to write down your buddy’s contact information as well as the reasons you want to quit. Keep it with you for the times when you are tempted.
10) You can create a "Survival Kit" to help you, once you decide to quit: In the “Survival Kit”: Place the name of someone who has agreed to be your “Quit Smoking Buddy.” A good choice would be someone who was once a smoker and successfully quit. Pick someone you can talk to or call when the cravings become unbearable, someone who will be understanding, but firm. Include a list of things you can use as substitutes for the pleasures of smoking for the first several weeks of nonsmoking. For example, oral satisfaction can be derived from chewing gum, chewing on toothpicks, munching carrot or celery sticks, or chewing and/or puffing on a straw. These substitutes won’t replace nicotine but can help keep you focused. Keep your hands busy with finger puzzles, pencils, or rubber bands Print out the Smoker's Recovery Plan to record information for your survival kit. Print several copies and paste them around your house and carry one with you! Courtesy: Ghansham Ojha, F&P IYSO Team INDIA, Karimnagar-(A.P)