Šalje: QuitSmokingSupport.com [support@quitsmokingsupport.com] Poslano: 3. ožujak 2001 15:49 Prima: List Member Predmet: QuitSmokingSupport Newsletter - Volume 4 Number 10 QuitSmokingSupport.com - http://www.quitsmokingsupport.com --------------------------- ListBot Sponsor -------------------------- Start Your Own FREE Email List at http://www.listbot.com/links/joinlb ---------------------------------------------------------------------- .................................................................... Friday March 2, 2001 *** Volume 4 Number 10 *** .................................................................... ...IN THIS ISSUE... 1 What's New on QuitSmokingSupport.com 2. What are the "Stages of Change"? 3. Quitting for Keeps ````````````````````````````````````````````````````````````````````` A MESSAGE FROM OUR SPONSORS: Quit Smoking with the help of an artificial cigarette. Keeps your hands, mouth and mind busy, without the deadly smoke. http://www.quitsmoking.com/ez.htm ````````````````````````````````````````````````````````````````````` TRAIN YOUR MIND TO FINALLY STOP SMOKING FOREVER. Mental imagery and addiction specialist, Marvin H. Berenson, M.D. has developed a program that trains your mind to quit smoking permanently. The Think Yourself Smokeless program includes a step-by-step booklet, a motivational journal and an audiotape. Money back guarantee. Go to : http://www.thinkyourselfsmokeless.com for more information and a free newsletter. Order the program online today and receive a valuable free bonus. You have nothing to lose but a dangerous habit. ````````````````````````````````````````````````````````````````````` "SMOKESAVER" turns your computer into a virtual therapist. By replacing your screen saver, SmokerSaver drops in on you several times a day, every day ? bite-sized instalments that accumulate into a comprehensive 30-day course. This powerful interactive guide shadows you throughout the day, initially assessing your habit, then advising you, monitoring your progress, supporting and inspiring you, until you reach your ultimate goal of being a non-smoker. Visit: http://www.SmokerSaver.com for more information! ```````````````````````````````````````````````````````````````````` ========> 1. What's New on QuitSmokingSupport.com Be sure to register for our "World Famous" quitting smoking bulletin board at: http://network54.com/Hide/Forum/76750 It's so famous that a book has been written about it! Visit our Amazon.com bookstore at: http://www.quitsmokingsupport.com/amazon.htm Over 15 excellent quitting smoking books to help you to quit smoking! ```````````````````````````````````````````````````````````````````` ========> 2. What are the "Stages of Change"? Everyone who decides to quit smoking has different reasons; different concerns and hopes about quitting; and different quitting skills. It is now well accepted that people don't quit "all-of-a-sudden". Rather, quitting involves moving through a series of stages, and each of these stages presents different challenges and opportunities. It can be very helpful to know how these stages relate to you and which stage you are at. People go through five stages on their way to quitting and in each of the stages a person is ready to make new changes. The stages of change are: Precontemplation The first stage--you are not thinking seriously about quitting (for all kinds of reasons) and are not interested in any kind of help. Contemplation During the second stage, you are thinking about quitting sometime within the next six months. Preparation In stage three, you are getting ready for your quit date. You draw on past experiences with quitting to increase your readiness to quit in the near future. Action You have quit. You are actively working at quitting by using different techniques. Maintenance This is the last stage. It involves being able to successfully maintain your smoke free status. Throughout the stages, many smokers experience a phase called relapse. Relapse is often accompanied by feelings of unhappiness and seeing oneself as a failure. While it can certainly be discouraging, relapse really has nothing to do with being a failure. Relapse is actually a normal part of the process of quitting smoking. It provides a valuable chance to recognize situations and feelings that led to smoking again. In fact, the majority of people who successfully quit smoking will go through the five stages several times before they stay smoke free. Produced by COMMIT To a Healthier Brant, demonstration site of the Ontario Tobacco Strategy ````````````````````````````````````````````````````````````````````` ========> 3. Quitting for Keeps Congratulations! Now you are ready to develop a new habit­ of not smoking. Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take some conscious effort and practice. By reading this you will find many techniques to use for developing the nonsmoking habit and holding on to it. By reading this carefully and reviewing it often, you'll become more aware of the places and situations that prompt the desire for a cigarette. You will also learn about many nonsmoking ways to deal with the urge to smoke. These are called coping skills. Finally, you will learn what to do in case you do slip and give in to the smoking urge. Keep Your Guard Up: The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don't kid yourself­; even though you have made a commitment not to smoke, you will sometimes be tempted. But instead of giving in to the urge, you can use it as a learning experience. First, remind yourself that you have quit and you are a nonsmoker. Then look closely at your urge to smoke and ask yourself: Where was I when I got the urge? What was I doing at the time? Whom was I with? What was I thinking? The urge to smoke after you've quit often hits at predictable times. The trick is to anticipate those times and find ways to cope with them­ without smoking. Naturally, it won't be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it doesn't mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting, and try again. Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger and urge to smoke, and add any others you can think of: 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 If you are like many new nonsmokers, the most difficult place to re- sist the urge to smoke is the most familiar: home. The activities most closely associated with smoking urges are eating, partying, and drinking. And, not surprisingly, most urges occur when a smoker is present. ```````````````````````````````````````````````````````````````````` The contents of this newsletter do not necessarily reflect the opinions of QuitSmokingSupport.com. We want this newsletter to be the best one around. If you have suggestions, ideas, or feedback about this newsletter, feel free to email us at support@quitsmokingsupport.com Please feel free to pass this newsletter along to anyone you know who may benefit from it! 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