1) The document provides advice and guidance for smokers who want to quit smoking. It emphasizes the importance of being fully committed and determined to quit. 2) It recommends smokers ask themselves questions to evaluate their readiness to quit and determine a specific quit date. Suggested dates include birthdays, holidays, or when a major life change occurs. 3) The document warns of withdrawal symptoms in the first few days after quitting like cravings, anxiety, tiredness and increased appetite. It advises thinking of health benefits to get through this difficult period. With determination and strategies to avoid triggers, smokers can succeed in becoming non-smokers.

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Many smokers want to give up smoking for many different reasons. Some of
them want to do that because of their partner or maybe their parents. Some of
them maybe have already seen a person dying in pain because of lung
cancer, caused by smoking. Finally some smokers want to stop that bad habit
after becoming aware of the harm that smoking might cause.
If you really want to join them you must at first ask yourself this question:
"AM I READY TO QUIT SMOKING?"
This is the most important question before starting, because you
must be really determined in becoming a non-smoker. If you are
really determined, you must be prepared to give up smoking at this
moment.
Here are a few other questions that could help you and will assure
you whether you are determined in giving up smoking or not:
Do you believe that smoking causes illnesses, which could
lead to death?
Do you think that you will benefit more than lost by giving
up smoking?
Do you know anyone, who has any troubles with health
because of smoking?
Are you worried about illnesses, which are caused by smoking?
More over, you must determine the appropriate day when you will stop smoking. The
best choices are on your birthday, on the first day of New Year, on some special
anniversary or maybe on the first day of your holidays, when you have more time for
yourself. It's also appropriate time when a woman is pregnant, because she must be aware
that smoking is harmful for her and for her child.
It's also important that you don't determine the date too far in the future, because this
might mean that you aren't ready to stop smoking yet.
When you determine the date, you should at first meet all consequences, which could
harm you in case you continued with smoking. You must learn a lot about all illnesses
and other problems, which are caused by smoking. This would just encourage you. (If

2. you would like to learn more about consequences, press the button CONSEQUENCES)
About two weeks before the day you have chosen for the last day of smoking it's good to
limit your consumption of cigarettes for a quarter and the following week for another
quarter, so a few days before the day you should already smoke half less.
When the day comes you must say goodbye to cigarette, but you mustn't say it like if you
are loosing your best friend, you must say it like if you would say it to your worst
nightmare or to your enemy. You must discard cigarettes completely. Also you should
write yourself a certificate for this achievement.
(We designed such certificate for you and you can print it with your printer. Use MS
Word 6.0 or newer.)
For the first day and also for the following days you must observe two important things:
1. Expect the best, be prepared for the worst!
In these days think about problems you will get rid of, but you must be
also prepared for possible troubles which could appear while giving up
smoking. You mustn't you mustn't loose your courage even if you become
"gaolbird". You must know that you are "gaolbird" and you do the right
thing about this. You mustn't despair.
2. Be prepared for critical moments!
In the beginning you will think that it's quite easy to give up smoking, but
only if no one near you smokes. Well, you must be prepared on moments
when desire will appear and you will need a cigarette. You must get over
this and keep on your decision!
In the first days ask your roommates to be nice with you and also more thoughtful. Ask
them to smoke outdoors or maybe on balcony and also ask them not to leave cigarettes all
around the flat.
You must also know, that the first day is not the worst, only at the beginning you will
think so. Actually the second and the third day are more difficult, because lack of
nicotine in your blood appears and you really "need" a cigarette. In these first days your
body starts to clean itself, You start to loose poisons, which you have been gathering for
years. Your body will eliminate carbon monoxide, you will cough up tar, which has
imposed in your lungs over years and you will lose about 3000 other toxic chemicals.
On the second and the third day some symptoms appear which are caused by lack of
nicotine in your blood. These symptoms are desire for cigarette, danger of anguish,
tiredness, enlargement of appetite and body weight and also lower concentration at work.
These symptoms are very serious, especially on the third day, but with the fourth day
they start to lose the strength. For an average smoker these symptoms become moderate
two weeks later. Only hunger and desire for a cigarette are stronger. Enlargement of
appetite can hold out for months. Desire for a cigarette is reducing from day to day, but it
could also hold out even for years!
When some of the above symptoms appear you should start thinking about nice things.
Think about all the poisons, which are going out of your body. Realise that this means the
beginning of something new, better and healthy for your body. Don't be afraid of cough,
because in these days your lungs must get rid of tar. They must clean themselves
completely. If you are afraid to grow fat we must warn you, that only 10-13% of smokers

3. after giving up smoking fatten. And even those usually put on only 2-3kg, which means
they get their regular weight. They would have had that weight if they hadn't started
smoking, because non-smokers grow fat within years for about 1kg every 5 years. Well,
if you are still afraid of growing fat, you should watch what you eat, and you should put
yourself in motion. Don't sit in front of television all day long!
When you feel the worst, think about the good sides of giving up that bad habit:
- in the first 24 hours you will get rid of nasty smell of your hair, skin and stench
- in 24 hours after giving up smoking the risk of dying from an illness which is
caused by smoking is quite lower
- in the first three days the level of carbon monoxide in your body gets very low
- in the first four days nicotine will be eliminated from your body
- in the first week your taste and smell will reform
- in the first week almost all toxic chemicals will be eliminated from your body
Also you should imagine all the bad things which would hurt you if you continued with
smoking. Think about illnesses and also think about all the money you won't spend
anymore on cigarettes.
You mustn't ascribe all problems and accidents to non-smoking!
You can avoid some problems by reducing coffee drinking on half, because coffee is half
stronger if your body doesn't include nicotine anymore. With nicotine in your body
coffee was quite weak and so you were able to drink quite a lot of coffee. You could also
reduce its strength by drinking it without caffeine.
In the first two weeks you should avoid places where you used to smoke. But if you still
must do something with your mouth start chewing a chewing gum. You can also star
singing, humming or whistling, just don't have empty mouth if the desire for a cigarette
appears! You could go for a walk in the nature, you could go to the cinema, maybe in the
theatre. You could start taking up some sports or you could go on holidays. The most
important thing is that you get over the desire for a cigarette.
YOU MUST SUCCEED!
But, there's another trap while giving up smoking because you can become "gaolbird".
Gaolbird is a person, who gives up smoking for a week or two, just to prove his friends or
parents that he can stop smoking whenever he wants. Gaolbird is also a person who was
defeated by stress or maybe by desire for a cigarette and so he lights up a cigarette
although he is quite determined to become a non-smoker sooner or later.
Usually gaolbirds aren't determined enough to stop smoking but it's still more important
to know, that even if you become a gaolbird, you have still many chances to become a
non-smoker.
Non-smoking must be your main goal!
Don't give up if you lose one battle, you have still enough time to win the war! You are
not underdog until you give up completely. But you mustn't give up the moment after you
have become gaolbird, you must at first start again at the beginning. This time even more
determined that that's the last time

4. YOU MUST SUCCEED AND BECOME A NON-SMOKER!