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Health Information
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Tuesday, January 06, 2009
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Find
more information about this topic from either the Web or the world's best
medical journals by using the search boxes at the top of this page.
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Preparing Yourself
for Quitting
- Decide positively
that you want to quit. Try to avoid negative thoughts about
how difficult it might be.
- List all reasons
you want to quit. Every night before going to bed, repeat
one of those reasons 10 times.
- Develop strong
personal reasons in addition to your health and obligations
to others. For example, think of all the time you waste
taking cigarette breaks, rushing out to buy a pack, hunting
for a light, etc.
- Begin to condition
yourself physically: Start a modest exercise program; drink
more fluids; get plenty of rest; and avoid fatigue.
- Set a target
date for quittingp;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.
Knowing What to Expect
- Have realistic
expectationsp;quitting isn't easy, but it's not impossible
either. More than 3 million Americans quit every year.
- Understand that
withdrawal symptoms are temporary. They usually last
only 1-2 weeks.
- Know that most
relapses occur in the first week after quitting, when withdrawal
symptoms are strongest and your body is still dependent
on nicotine, Be aware that this will be your hardest time,
and use all your personal resourcesp;willpower, family,
friends, and the tips in this bookletp;to get you through
this critical period successfully.
- Know that most
other relapses occur in the first week 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, so it's especially
important to recognize it if it does happen. Remember
that smoking is a habit, but a habit you can break.
- Realize that
most successful ex-smokers quit for good only after several
attempts. You may be one of those who can quit on your first
try. But if you're not, don't give up. Try again.
Involving Someone Else
- Bet a friend
you can quit on your target date. Put your cigarette money
aside for every day , and forfeit it if you smoke. (But
if you do smoke, don't give up. Simply strengthen
your resolve and try again.)
- Ask your friend
or spouse to quit with you.
- Tell your family
and friends that you're quitting and when. They can be an
important source of support both before and after you quit.
  
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