Šalje: QuitSmokingTips [bwprice@quitsmokingsupport.com] Poslano: 30. ožujak 2001 9:04 Prima: List Member Predmet: QuitSmokingTips - Volume 3 Number 14 QuitSmokingTips - http://www.quitsmokingsupport.com --------------------------- ListBot Sponsor -------------------------- Start Your Own FREE Email List at http://www.listbot.com/links/joinlb ---------------------------------------------------------------------- ..................................................................... Thursday March 29, 2001 *** Volume 3 Number 14 *** ..................................................................... ...IN THIS ISSUE... 1 What's New on QuitSmokingSupport.com 2. 39 Excellent Quit Smoking Tips ````````````````````````````````````````````````````````````````````` A MESSAGE FROM OUR SPONSORS: ---------------------------- Quit Smoking with the help of an artificial cigarette. 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It's a credit card sized gizmo - you program in your smoking patterns and it gives you a regime to give up. I know how frustrating it is to continually keep trying new ways to quit-why don't you give this a go? http://quinst.com/c.jsp?area=yaibikousiqiong -------------------------------------------------------------------- ========> 1. What's New on QuitSmokingSupport.com QuitSmokingSupport.com is listed on "Yahoo Internet Life" as an Incredibly Useful Web Site! Check out our list of quitting smoking counters at: http://www.quitsmokingsupport.com/counters.htm Our quitting smoking bulletin board is one of the most popular quit smoking support areas on the Internet!! Sign up at: http://network54.com/Hide/Forum/76750 Quit Smoking by smoking... check out how at: http://www.lifesign.quinstreet.com/storefront/index.jsp Take part in some of our polls...the results may surprise you! http://www.quitsmokingsupport.com/polls.htm ```````````````````````````````````````````````````````````````````` ========> 2. 39 Excellent Quit Smoking Tips You CAN quit smoking, despite the number of times that you may have tried in the past. It takes the average person 7 times before they successfully quit smoking! Many former smokers have successfully given up cigarettes by replacing them with new habits. Some have quit "cold turkey." Others have quit with the help of special programs or professionals. The approaches to quitting are as unique as the ex-smokers themselves. But the one thing that all of the techniques have in common is that they have enabled smokers to become non-smokers. Below are many tips to help you become a nonsmoker. Pick only those tips that make sense and appeal to you. 1. When you're ready to say, "I quit," think about the fact that smoking is a choice and that you can choose to no longer smoke. Think about the reasons why you choose to smoke, and about the reasons why you choose not to smoke. Decide (without a single doubt in your mind) that you do not WANT to smoke anymore and that you want to become a nonsmoker.Avoid negative thoughts about how difficult it might be, and make the decision that you will take each moment and each day, one moment and one day at a time. Once you've become a nonsmoker, you are likely to have fleeting moments during which you will crave a cigarette. Deal with each moment and each craving one at a time. 2. Make a list of all the reasons you want to quit. Try to write your statements so that they are positive, instead of negative. For example, write "I want to quit smoking so that I'll have enough money to buy a compact disk player" rather than "I can't afford to smoke anymore." 3. Before going to bed, review the above list and repeat one of the reasons 10 times. In the morning, review the list again, and repeat all of the reasons three times. The key to success is to identify and develop strong personal reasons why you want to quit. They are reasons why YOU want to quit, not reasons why someone else wants you to quit. Someone else's desire for you to stop smoking, however, can, indeed, be a valid reason why you want to become a non-smoker. In making your list, you may want to write something like "I want to quit smoking so that I'll live long enough to enjoy seeing my son play football" rather than "My spouse will quit nagging me." 4. Every morning and throughout the day, say to yourself "Every day, in every way, I am getting better and better." Say, "Every day, in every way, I am getting healthier and healthier." 5. Begin a physical and mental health conditioning program -- Start a modest exercise program -- drink more fluids (water, juice or milk) -- get plenty of rest -- avoid fatigue. 6. Set a target date for quitting-- perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout!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. 7. Remember that becoming a nonsmoker IS possible: More than 3 million Americans quit every year. Withdrawal symptoms are temporary.They last only 1 week or so. Most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. With willpower, commitment, the tips in this guide, and the support of family and friends, you CAN make it through. Most other relapses occur in the first 3 months after quitting, when situational triggers--such as a particularly stressful event--occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens. It helps to remember that smoking is a habit: a habit you can overcome. 8. Ask for support from others: Ask your spouse or a friend to quit with you. Tell your family and friends that you're quitting and when. Bet a friend you can quit on your target date. 9.Switch brands: Switch to a brand you find distasteful. Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, do not smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine. 10. Cut down the number of cigarettes you smoke: Smoke only half of each cigarette. Each day, postpone lighting your first cigarette 1 hour. Decide you'll smoke only during odd or even hours of the day. Decide beforehand how many cigarettes you'll smoke during the day. 11. Don't smoke "automatically". 12. Give yourself financial incentives and dis-incentives: Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy them. Keep two jars of money. In one jar, put in the amount of money you "saved" by not smoking a cigarette (this is the money you will use to buy something for yourself). In the other jar, put in the amount of money you waste by smoking (this should be equivalent to the amount you would have spent on cigarettes). Plan to donate this money to the American Heart Association, the Cancer Society, the Lung Association, or some other national nonprofit health organization devoted to fighting the health problems resulting from smoking. 13. Change your eating habits: Drink milk, which many people consider incompatible with smoking, instead of coffee. End meals or snacks with something that won't lead to a cigarette. Reach for a glass of juice instead of a cigarette for a "pick-me-up." 14. Smoke only those cigarettes that you really, really want: Smoking is a habit. Catch yourself before you light up. Keeping a "smoking log" in which you record each cigarette may help remind you that smoking is a choice. Don't empty your ashtrays. This will remind you of how many cigarettes you chose to smoke. 15. Make smoking inconvenient: Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another. Stop carrying cigarettes with you at home and at work. Make them difficult to get to. Smoke only outdoors. Keep your cigarettes in an inconvenient place, such as in the garage or in the basement. 16. Make smoking unpleasant: Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects. Collect all your cigarette butts in one large glass container as a visual reminder of the filth smoking represents. Smoke only by garbage cans. 17. Make smoking a conscious choice: Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach. 18. Practice going without cigarettes: Don't think of never smoking again. Think of quitting in terms of one day at a time. Tell yourself you won't smoke this hour, or today, and then don't. 19. Throw away all of your cigarettes, matches and lighters. Ask a friend or a spouse to hide your ashtrays. 20. Improve your self image and self-esteem: Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way. Every time you light up, do so in front of a mirror. Watch yourself smoke and stay in front of the mirror until you have finished the cigarette. 21. On the day you become a nonsmoker and put down your cigarettes, plan something special to celebrate:Go to the movies, exercise, take a long walk, or go bike riding. Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks. 22. Create a clean, fresh, nonsmoking environment for yourself at work and at home. Buy yourself flowers. 23. Go to places where smoking is not permitted such as libraries, museums, theaters, department stores, and churches. 24. Drink a lot of liquids (except alcohol, coffee and sodas). Drink a glass of water or fruit juice every hour. 25. Find new habits to replace the old: Strike up a conversation instead of a match for a cigarette. If you miss having a cigarette in your hand, play with something else--a pencil, a paper clip, a marble. If you miss having something in your mouth, try toothpicks or a fake cigarette. 26. Instead of smoking after meals, get up from the table and brush your teeth or go for a walk. If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can. 27. Avoid situations (especially during the first week) that you strongly associate with the pleasurable aspects of smoking, such as talking on the telephone, watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner. 28. Limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed. If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there. 29. Analyze cigarette ads to better understand what they are trying to "sell." In contrast, analyze ads by the American Heart Association or the Cancer Society to assess what they are trying to say. 30. Change your habits to make smoking difficult, impossible, or unnecessary. It's hard to smoke when your hands are wet or when you're doing something physical such as swimming,jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes. 31. Do things that require you to use your hands: Do crossword puzzles, needlework, gardening, or household chores. Go bike riding. Take the dog for a walk. Give yourself a manicure. Write letters. Play with a yo-yo. Build something from wood. 32. Become conscious of having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash. 33. Stretch a lot. 34. Use oral substitutes: Eat healthy foods such as carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum. 35. Become more conscious of your breathing and the life- sustaining value of air: Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray. Join a deep-breathing or meditation class. Take scuba diving lessons. Learn to play the harmonica or another "wind" instrument. 36. Learn to relax and manage stress: Sign up for stress management courses. Read self-help books on relaxation, and practice the suggested techniques. Concentrate on peaceful images. 37. Tell yourself it has to be sometime. Don't wait until you are 50 and say you should have done this 20 years ago. 38. Keep quitting until you get it permanently. So many think they have failed and they have only stopped trying. A slip is just a slip. No biggie, get back to work. 39. Never, ever, allow yourself to believe that "just one cigarette won't hurt." NEVER EVER allow yourself to believe that you'll "just have one." ```````````````````````````````````````````````````````````````````` 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! To unsubscribe to this newsletter, please go to http://www.listbot.com/ (c) Copyright 1995-2001 QuitSmokingSupport.com Take care and have a great week! Blair support@quitsmokingsupport.com QuitSmokingSupport.com http://www.quitsmokingsupport.com ______________________________________________________________________ To unsubscribe, write to quitsmokingtips-unsubscribe@listbot.com