Clearing the Air: How to Quit Smoking...and Quit for Keeps
Non Smoking Is Habit Forming
Good for you! You have made a commitment not to smoke, and by using this
booklet, you know what to do if you are tempted to forget that commitment.
It is difficult to stay a nonsmoker once you have 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 slip and smoke, don't be discouraged. Many former smokers tried to
stop several times before they finally succeeded. Here's what you should
do:
- Recognize that you have had a slip. A slip means that you have had
a small setback and smoked a cigarette or two. But your first cigarette
did not make you a smoker to start with, and a small setback does not 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 is 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 how you will 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
do not 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 may also
prescribe nicotine gum or a nicotine patch 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 are glad you quit, and post
these reasons where you will be sure to see them.
- Make up 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 have saved.
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