Post by judyb on Feb 18, 2005 12:33:29 GMT -5
Not smoking is habit-forming
Good for you! You've made a commitment not to smoke, and by using this booklet, you know what to do if you're tempted to
forget that commitment. It's difficult to stay a nonsmoker once you've had a cigarette, so do everything possible to avoid it.
If you follow the advice in this booklet and use at least one coping skill whenever you have an urge to smoke, you will have quit
for keeps!
Relapse: If you do smoke again
If you do smoke again - and many successful ex-smokers relapse at least once before they quit for good - here's what to do:
.Recognize that you've had a slip. A slip means you've had a SMALL setback and smoked a cigarette or two. But your first
cigarette or two didn't make you a smoker to start with, and a small setback doesn't make you a smoker again.
.Don't be too hard on yourself. One slip doesn't mean you're a failure or that you can't be a nonsmoker, but it's important to get
yourself back on the nonsmoking track IMMEDIATELY.
.Identify the trigger: Exactly what was it that prompted you to smoke? Be aware of the trigger and decide NOW about how
you'll cope with it when it comes up again.
.Know and use the coping skills described above. People who know at least one coping skill are more likely to remain
nonsmokers than those who don't know any.
.Sign a contract with yourself to remain a nonsmoker.
.If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking.
Your doctor also may prescribe nicotine gum as an alternative source of nicotine while you break the habit of smoking.
MARKING PROGRESS...
.Each month, on the anniversary of your quit date, plan a special celebration.
.Periodically, write down new reasons you're glad you quit, and post these reasons where you'll be sure to see them.
.Make a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.
.Set other, intermediate target dates, and do something special with the money you've saved.
COMMON RATIONALIZATIONS*
Rationalization Response
I'm under a lot of stress, Your body's used to nicotine, so you and smoking relaxes me. naturally feel more relaxed when you
give your body a substance it's come to depend on. But nicotine really is a stimulant - it raises your heart rate, blood pressure,
and adrenaline level. Most ex-smokers feel much less nervous just a few weeks after quitting.
Smoking makes me more Trouble concentrating can be a short- effective in my work. term symptom of quitting, but smoking
actually deprives your brain of oxygen.
I've already cut down Cutting down is a good first step, to a safe level. but there's a big difference in the benefits to you
between smoking a little and not smoking at all. Besides, smokers who cut back often inhale more often and more deeply -
negating many of the benefits of cutting back. After you've cut back to about seven cigarettes a day, it's time to set a quit date.
I smoke only safe, low-tar These cigarettes still contain harm- low-nicotine cigarettes. ful substances, and many smokers who
use them inhale more often and more deeply to maintain their nicotine intake. Also, carbon monoxide intake often increases
with a switch to low-tar cigarettes.
It's too hard to quit. Quitting and staying away from I don't have the willpower. cigarettes is hard, but it's not impossible. More
than 3 million Americans quit every year. It's important for you to remember that many people have had to try more than once,
and try more than one method, before they became ex-smokers, but they HAVE done it, and so can you.
I'm worried about gaining Most smokers who gain more than weight. 5-10 pounds are eating more. Gaining weight isn't
inevitable - there are certain things you can do to help keep your weight stable. (See "Tips To Help You Avoid Weight Gain".)
I don't know what to do That's a common complaint among with my hands. ex-smokers. You can keep your hands busy in
other ways - it's just a matter of getting used to the change, of not holding a cigarette. Try holding something else, such as a
pencil, paper clip, or marble. Practice simply keeping your hands clasped together. If you're at home, think of all the things you
wish you had time to do, make a list, and consult the list for alternatives to smoking whenever your hands feel restless.
Sometimes I have an This is a common feeling, especially almost irresistible urge within the first 1-3 weeks. The to have a
cigarette. longer you're off cigarettes, the more your urges probably will come at times when you smoked before, such as when
you're drinking coffee or alcohol or are at a thingytail party where other people are smoking. These are high-risk situations, and
you can help yourself by avoiding them whenever possible. If you can't avoid them, you can try to visualize in advance how
you'll handle the desire for a cigarette if it arises in those situations.
I blew it, I smoked a Smoking one, or even a few, cigarette. cigarettes doesn't mean you've "blown it." It does mean that you
have to strengthen your determination to quit, and try again - harder. Don't forget that you got through several days, perhaps
even weeks or months, without a cigarette. This shows that you don't need cigarettes and that you CAN be a successful quitter.
Good for you! You've made a commitment not to smoke, and by using this booklet, you know what to do if you're tempted to
forget that commitment. It's difficult to stay a nonsmoker once you've had a cigarette, so do everything possible to avoid it.
If you follow the advice in this booklet and use at least one coping skill whenever you have an urge to smoke, you will have quit
for keeps!
Relapse: If you do smoke again
If you do smoke again - and many successful ex-smokers relapse at least once before they quit for good - here's what to do:
.Recognize that you've had a slip. A slip means you've had a SMALL setback and smoked a cigarette or two. But your first
cigarette or two didn't make you a smoker to start with, and a small setback doesn't make you a smoker again.
.Don't be too hard on yourself. One slip doesn't mean you're a failure or that you can't be a nonsmoker, but it's important to get
yourself back on the nonsmoking track IMMEDIATELY.
.Identify the trigger: Exactly what was it that prompted you to smoke? Be aware of the trigger and decide NOW about how
you'll cope with it when it comes up again.
.Know and use the coping skills described above. People who know at least one coping skill are more likely to remain
nonsmokers than those who don't know any.
.Sign a contract with yourself to remain a nonsmoker.
.If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking.
Your doctor also may prescribe nicotine gum as an alternative source of nicotine while you break the habit of smoking.
MARKING PROGRESS...
.Each month, on the anniversary of your quit date, plan a special celebration.
.Periodically, write down new reasons you're glad you quit, and post these reasons where you'll be sure to see them.
.Make a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.
.Set other, intermediate target dates, and do something special with the money you've saved.
COMMON RATIONALIZATIONS*
Rationalization Response
I'm under a lot of stress, Your body's used to nicotine, so you and smoking relaxes me. naturally feel more relaxed when you
give your body a substance it's come to depend on. But nicotine really is a stimulant - it raises your heart rate, blood pressure,
and adrenaline level. Most ex-smokers feel much less nervous just a few weeks after quitting.
Smoking makes me more Trouble concentrating can be a short- effective in my work. term symptom of quitting, but smoking
actually deprives your brain of oxygen.
I've already cut down Cutting down is a good first step, to a safe level. but there's a big difference in the benefits to you
between smoking a little and not smoking at all. Besides, smokers who cut back often inhale more often and more deeply -
negating many of the benefits of cutting back. After you've cut back to about seven cigarettes a day, it's time to set a quit date.
I smoke only safe, low-tar These cigarettes still contain harm- low-nicotine cigarettes. ful substances, and many smokers who
use them inhale more often and more deeply to maintain their nicotine intake. Also, carbon monoxide intake often increases
with a switch to low-tar cigarettes.
It's too hard to quit. Quitting and staying away from I don't have the willpower. cigarettes is hard, but it's not impossible. More
than 3 million Americans quit every year. It's important for you to remember that many people have had to try more than once,
and try more than one method, before they became ex-smokers, but they HAVE done it, and so can you.
I'm worried about gaining Most smokers who gain more than weight. 5-10 pounds are eating more. Gaining weight isn't
inevitable - there are certain things you can do to help keep your weight stable. (See "Tips To Help You Avoid Weight Gain".)
I don't know what to do That's a common complaint among with my hands. ex-smokers. You can keep your hands busy in
other ways - it's just a matter of getting used to the change, of not holding a cigarette. Try holding something else, such as a
pencil, paper clip, or marble. Practice simply keeping your hands clasped together. If you're at home, think of all the things you
wish you had time to do, make a list, and consult the list for alternatives to smoking whenever your hands feel restless.
Sometimes I have an This is a common feeling, especially almost irresistible urge within the first 1-3 weeks. The to have a
cigarette. longer you're off cigarettes, the more your urges probably will come at times when you smoked before, such as when
you're drinking coffee or alcohol or are at a thingytail party where other people are smoking. These are high-risk situations, and
you can help yourself by avoiding them whenever possible. If you can't avoid them, you can try to visualize in advance how
you'll handle the desire for a cigarette if it arises in those situations.
I blew it, I smoked a Smoking one, or even a few, cigarette. cigarettes doesn't mean you've "blown it." It does mean that you
have to strengthen your determination to quit, and try again - harder. Don't forget that you got through several days, perhaps
even weeks or months, without a cigarette. This shows that you don't need cigarettes and that you CAN be a successful quitter.