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Health Information
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Saturday, November 22, 2008
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Quitting for Keeps
Congratulations!
Now you are ready
to develop a new habitp;not smoking. Like any other habit,
it takes time to become a part of you; unlike most other habits,
though, not smoking will take some conscious effort and practice.
This section of the booklet can be a big help. You will find
many techniques to use for developing the nonsmoking habit and
holding on to it.
By reading this section of the booklet carefully and reviewing
it often, you'll become more aware of the places and situations
that prompt the desire for a cigarette. You will also learn
about many nonsmoking ways to deal with the urge to smoke. These
are called coping skills. Finally, you will learn what to do
in case you do slip and give in to the smoking urge.
Keep Your Guard Up
The key to living
as a nonsmoker is to avoid letting your urges or cravings for
a cigarette lead you to smoke. Don't kid yourselfp;even
though you have made a commitment not to smoke, you will
sometimes be tempted. But instead of giving in to the urge,
you can use it as a learning experience.
First, remind yourself that you have quit and you are
a nonsmoker. Then look closely at your urge to smoke
and ask yourself:
- Where was I
when I got the urge?
- What was I doing
at the time?
- Whom was I with?
- What was I thinking?
The urge to smoke after you've quit often hits at predictable
times. The trick is to anticipate those times and find ways
to cope with themp;without smoking. Naturally, it won't
be easy at first. In fact, you may continue to want a cigarette
at times. But remember, even if you slip, it doesn't mean an
end to the nonsmoking you. It does mean that you should try
to identify what triggered your slip, strengthen your commitment
to quitting, and try again.
Look at the following list of typical triggers. Does any of
them ring a bell with you? Check off those that might trigger
and urge to smoke, and add any others you can think of:
- Working under
pressure
- Feeling blue
- Talking on the
telephone
- Having a drink
- Watching television
- Driving your
car
- Finishing a
meal
- Playing cards
- Drinking coffee
- Watching someone
else smoke
If you are like many
new nonsmokers, the most difficult place to re- sist the urge
to smoke is the most familiar: home. The activities most closely
associated with smoking urges are eating, partying, and drink-
ing. And, not surprisingly, most urges occur when a smoker is
present.
  
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