Today is The Big Day

Today’s the day you start your smoke-free life!

If you decided to use a
support program, use it
fully. Go to the sessions.
Call your telephone quitline. Visit your Internet site. The more support you get, the more likely you will quit for good.

Are you using medicine to
help you quit? If so, follow
the directions. If you don’t,
you’re more likely to go
back to smoking. Also,
don’t rush to stop using
the medicine. Stick with it
for at least 12 weeks. Or
follow your doctor’s advice.

Remind your family and friends that today is your
quit date. Ask them to support you during the first
few days and weeks. They can help you through
the rough spots.

Here are more tips to help you get through this
very important day.

• Keep very busy today. Go to a movie. Exercise.
  Take long walks. Go bike riding.
  
• Spend as much free time as you can where
  smoking isn’t allowed. Some good places are
  malls, libraries, museums, theaters, department
  stores, and places of worship.
  
• Do you miss having a cigarette in your hand?
  Hold something else. Try a pencil, a paper clip,
  a marble, or a water bottle.
  
• Do you miss having something in your mouth?
  Try toothpicks, cinnamon sticks, lollipops, hard
  candy, sugarfree gum, or carrot sticks.
  
• Drink a lot of water and fruit juice. Avoid
  drinks like wine and beer. They can trigger you
  to smoke.

Stay away from what tempts you and change your daily routines:

• Instead of smoking after meals, get up from the
  table. Brush your teeth or go for a walk.
  
• If you always smoke while driving, try something new: Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.
  
• Stay away from things that you connect with
  smoking. Do it today and for the next few weeks.
  
  These may include:
  
  – Watching your favorite TV show
  – Sitting in your favorite chair
  – Having a drink before dinner
  
  
• Do things and go places where smoking is not
  allowed. Keep this up until you’re sure that you
  can stay smoke-free.
  
• Remember, most people don’t smoke. Try to be near non-smokers if you must be somewhere you’ll be tempted to smoke, for example at a party or in a bar.

Plan to reward yourself

You will save money by becoming smoke-free. Is there something you’d like to buy for yourself or someone else? Make a list. Figure out what these things cost. Then start putting aside “cigarette money” to buy some of them.

Buy yourself something special today to celebrate. See a movie. Buy a CD you’ve been wanting. Or buy some other treat. Be careful with food treats. You need less food when you don’t smoke. This is true no matter how much you want to put something in your mouth.

When you really crave a cigarette

Remember the instant rewards of quitting Your body begins to heal within 20 minutes after your last cigarette. The poison gas and nicotine start to leave your body. Your pulse rate goes back to normal. The oxygen in your blood rises to a normal level. Within a few days you may notice other things:

1. Your senses of taste and smell are better.
   
2. You can breathe easier.
   
3. Your “smoker’s hack” starts to go away.

(You may keep coughing for a while, though.)

The nicotine leaves your body within three days. Your body starts to repair itself. At first, you may feel worse instead of better. Withdrawal feelings can be hard. But they are a sign that your body is healing.

 

Remember: The urge to smoke usually lasts only
three to five minutes. Try to wait it out. Or look
at the plan you made last week.

You can also try these tips:

• Keep other things around instead of cigarettes.
  Try carrots, pickles, sunflower seeds, apples,
  celery, raisins, or sugarfree gum.
  
• Wash your hands or the dishes when you want
  a cigarette very badly. Or take a shower.
  
• Learn to relax quickly by taking deep breaths.
  Take 10 slow, deep breaths and hold the last one.
  Then breathe out slowly. Relax all of your muscles.
  Picture a soothing, pleasant scene. Just get
  away from it all for a moment. Think only about
  that peaceful image and nothing else.
  
• Light incense or a candle instead of a cigarette.
  
• Where you are and what is going on can make
  you crave a cigarette. A change of scene can
  really help. Go outside, or go to a different room.
  You can also try changing what you are doing.
  
• No matter what, don’t think, “just one won’t
  hurt.” It will hurt. It will undo your work so far.
  
• Remember: Trying something to beat the urge is always better than trying nothing.

Find new things to do

Starting today you may want to create some new habits.

Here are some things you might try:

• Swimming, jogging, playing tennis, bike riding,
  or shooting baskets. It’s hard to smoke and do
  these things at the same time. How about walking your dog?
  
• Keep your hands busy. Do crossword puzzles or needlework. Paint. Do woodworking, gardening, or household chores. You can also write a letter or paint your nails.
  
• Enjoy having a clean tasting mouth. Brush your teeth often and use mouthwash.
  
• Take a stretch when you’re tempted to reach for a cigarette.

Set aside time for the activities that satisfy you and mean the most to you. There are natural breaks even during a busy day. After dinner, first thing in the morning, or just before bed are good
examples. You’ll also need plenty of rest while you get used to
your smoke-free lifestyle.