How to quit smoking, Why quit?
- Deep breathing
- Start an exercise program
- Do not use food as a smoking substitute
- Symptoms only last for one to four weeks while the benefits of quitting last a lifetime
- Withdrawal can be managed with nicotine substitutes and other methods (see the Managing Withdrawal section of this guide)
- Wait an extra five minutes before each cigarette
- Smoke only every other hour during the day
- Switch to lower nicotine brand
- Smoke a brand you don’t like
- Smoke half of each cigarette
- Limit where you can smoke
- Limit the number of cigarette you smoke each day
- Wait an extra hour before having your first cigarette
- Eat regular,healthy meals. Don’t skip meals. Hunger may trigger your urge to smoke.
- Choose low calorie foods when you need a snack. Healthy snacks include vegetables, fruits, non fat yogurt and non fat cottage cheese.
- Drink six to eight glasses of water daily. Drinking a glass of water before meals can help fill you up.
- Exercise for 20-60 minutes, three to five times a week. If you weren’t exercising before you quit smoking, walking is a great way to start.
- Renew your resolve to quit smoking. Remind yourself of all the hard work it took to get to this point.
- Think about what triggered your return to smoking. Find ways to deal with that trigger in the future.
- Talk to a friend, discuss how and why you slipped. Your friend may be able to help you through future cravings.
- Get professional help if you need it. Your health care provider may be a good source of support. Many national organizations also have programs and materials that will help you quit for good.
The day you quit (and after)
High risk situations