Stay Quit




When a person plans to stop smoking, he or she definitely wants to stay quit. However, it is very hard: many ex-smokers have high chances to come back to cigarettes. A habit of non-smoking should become a part of this person, but it takes time and effort to get used to it.

As soon as the last cigarette is given up, the person should realize that he or she belongs to non-smokers now. The U.S. Department of Health and Human Services Public Health Service National Institutes of Health has developed seven coping skills to overcome the urge to smoke.

1.    Think of the reasons you had to quit smoking. It is good to make a list like this and when the urge is unbearable, pull this list out and see how important it was to quit smoking. Many people have individual reasons, different from the standard ones.

2.    Stop being your own worst enemy. Usually ex-smokers talk themselves into smoking again finding the standard reasons to smoke: feeling under constant stress, telling themselves they could rationalize well only with a cigarette, thinking they gain weight without smoking, etc.

Being non-smokers many people find easy ways out of these statements. Just because you smoked, you were not the greatest genius of the time, making right decisions and finding ways out of hard situations. As for gaining weight, the primary reason why ex-smokers gain it is because they snack in the times they used to smoke. If you use low-calorie snacks or chew a sugar-free gum instead of eating cookies and chips, the weight gain will be minimal and temporary.

3.    Prevent those things that increase the urge. After watching for your own habits for a week, you will be able to figure out what situations, people or time spans tempt you to reach for a cigarette. When a person is aware of the triggers, it is easier to be prepared for them.

A good idea is to keep hands busy when you know that the urge is near: knit, write a letter, cook, play a musical instrument, timber, fix broken shelves, or find any useful handwork. Often people get a cigarette when they are talking to a smoker in order to “keep company”. If it is a really big temptation, try to change smoking society to non-smoking. If the smokers are your dear friends, talk to them about your effort to quit smoking and ask not to smoke at you presence.

Increase physical activity which will make smoking impossible. Ride a bike, do sport with friends or family, create a little garden that needs constant attention – be creative trying to find exactly what you like and feel doing instead of smoking.

And if the mouth still asks for something during this work, have a chewing gum, a carrot or celery stick to imitate a cigarette in your mouth.

4.    Figure out a reward for non-smoking. When a person is praised for something, it gives a feeling that this “something” is really important. In the beginning think of some little daily rewards: watch a movie, have your favorite ice-cream, go on a dance or play a video-game. After you reach a week of non-smoking, think of a bigger weekly treat. Then it grows to a monthly and hopefully yearly event. If you made it this far, make a big celebration to remember you live a healthier life for a whole year.

5.    Think positively. All of us have weak moments when we think, we will never make it. It is important not to give up at these moments. Think of the good thing you are doing, of all the health benefits of non-smoking. Count how much you are saving a month or even a year on non-purchasing cigarettes. Read more information about harmful effects of smoking.

6.    Meditate. Use relaxation techniques to breathe away the temptation to smoke. When you have an urge to smoke, take a deep breath, count to 10 and breathe out. Repeat 5-10 times and see if it helped to release the tension.

7.    Get help from official organizations or friends who have managed to quit. There are a lot of organizations which are aimed to help those who smoke and want to get out of it. You can find them in your town by checking a phonebook or get help online.

Family and friends are big support for majority of people. They are ready to sympathize, to share their stories, to support in doing exercises or finding ways out of triggers together.

Being a non-smoker is a great thing; do not lose the opportunity to become healthier!

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Posted on July 11, 2009 
Filed Under How to Quit Smoking, Stop Smoking, Stop Smoking News

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