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Health Information
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Saturday, November 22, 2008
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How to Dampen That
Urge
There are seven major
coping skills to help you fight that urge to smoke. These tips
are designed for you, the new nonsmoker, to help you nurture
the nonsmoking habit.
1. Think about why you quit
Go back to your list
of reasons for quitting. Look at this list several times a dayp;especially
when you are hit with the urge to smoke. The best reasons you
could have for quitting are very personally yours, and these
are also the best reasons to stay a nonsmoker.
2. Know when you are rationalizing
It is easy to rationalize
yourself back into smoking (see Common Rationalizations). Don't talk yourself into smoking
again. A new nonsmoker in a tense situation may think, "I'll
just have one cigarette to calm myself down." If thoughts like
this pop into your head, stop and think again! You know better
ways to relaxp; nonsmokers ways, such as taking a walk
or doing breathing exercises.
Concern about gaining weight may also lead to rationalizations.
Learn to counter thoughts such as, "I'd rather be thin, even
if it means smoking." Remember that a slight weight gain is
not likely to endanger your health as much as smoking would.
(Cigarette smokers have about a 70-percent higher rate of premature
death than nonsmokers.) And review the list of healthy, low-calorie
snacks that you used when quitting.
3. Anticipate Triggers and Prepare to Avoid Them
By now you know which
situations, people, and feelings are likely to tempt you to
smoke. Be prepared to meet these triggers head on and counter
act them. Keep using the skills that helped you cope in cutting
down and quitting:
- Keep your hands
busyp;doodle, knit, type a letter.
- Avoid people
who smoke; spend more time with nonsmoking friends.
- Find activities
that make smoking difficult (gardening, washing the car,
taking a shower). Exercise to help knock out that urge;
it will help you to feel and look good as well.
- Put something
other than a cigarette in your mouth. Chew sugarless gum
or nibble on a carrot or celery stick.
- Avoid places
where smoking is permitted. Sit in the nonsmoking section
of restaurants, trains, and planes.
- Reduce your
consumption of alcohol, which often stimulates the desire
to smoke. Try to have no more than one or two drinks at
a party. Better yet, have a glass of juice, soda, or mineral
water.
4. Reward yourself for not smoking
Congratulations are
in order each time you get through a day without smoking. After
a week, give yourself a pat on the back and a reward of some
kind. Buy a new record or treat yourself to a movie or concert.
No matter how you do it, make sure you reward yourself in some
way. It helps to remind yourself that what you are doing is
important.
5. Use positive thoughts
If self-defeating
thoughts start to creep in, remind yourself again that you are
a nonsmoker, that you do not want to smoke, and that you have
good reasons for it. Putting yourself down and trying to hold
out using willpower alone are not effective coping techniques.
Mobilize the power of positive thinking!
6. Use relaxation techniques
Breathing exercises
help to reduce tension. Instead of having a cigarette, take
a long deep breath, count to 10, and release it. Repeat this
5 times. See how much more relaxed you feel?
7. Get social support
The commitment to
remain a nonsmoker can be made easier by talking about it with
friends and relatives. They can congratulate you as you check
off another day, week, and month as a nonsmoker. Tell the people
close to you that you might be tense for a while, so they know
what to expect. They'll be sympathetic when you have an urge
to smoke and can be counted on to help you resist it. Remember
to call on your friends when you are lonely or you feel an urge
to smoke. A buddy system is a great technique.
  
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