Quitting for good

Stick with it:

Beating an addiction to nicotine takes
a lot of will power and determination.
You should feel great about yourself for
making it so far. Now’s the time to focus
on sticking with it.

Keep your guard up:

Your body has changed since you began to smoke. Your brain has learned to crave nicotine. So certain places, people, or events can trigger a strong urge to smoke, even years after quitting. That’s why you should never take a puff again, no matter how long it has been since you quit. At first, you may not be able to do things as well as when you were smoking. Don’t worry. This won’t last long. Your mind and body just need to get used to being without nicotine. After you’ve quit, the urge to smoke often hits at the same times. For many people, the hardest place to resist the urge is at home. And many urges hit when someone else is smoking nearby. Look at your Craving Journal to see when you might be tempted. Then use the skills you’ve learned to get through your urges without smoking.

If you do slip up:

Don’t be discouraged if you slip up and smoke one or two cigarettes. It’s not a lost cause. One cigarette is better than an entire pack. But that doesn’t mean you can safely smoke every now and then… no matter how long ago you quit. One cigarette may seem harmless, but it can quickly lead back to one or two packs a day. Many ex-smokers had to try stopping many times before they finally succeeded. When people slip up, it’s usually within the first three months after quitting. Here’s what you can do if this happens:

As you go through the first days and weeks without smoking, keep a positive outlook. Don’t blame or punish yourself if you do have a cigarette. Don’t think of smoking as “all or none.” Instead, take it one day at a time.

Remember that quitting is a learning process.Keep rewarding yourself for not smoking Now that you aren’t buying cigarettes, you probably have more spending money. For example, if you used to smoke:

ONE PACK PER DAY

Number of days	Savings
1 Day	$5
1 Week	$35
1 Month	$150
1 Year	$1,820
10 Years	$18,200
20 Years	$36,400

• Understand that you’ve had a slip. You’ve
  had a small setback. This doesn’t make you a
  smoker again.
  
• Don’t be too hard on yourself. One slip up doesn’t make you a failure. It doesn’t mean you can’t quit for good.
  
• Don’t be too easy on yourself either. If you slip
  up, don’t say, “Well, I’ve blown it. I might as well
  smoke the rest of this pack.” It’s important to
  get back on the non-smoking track right away.
  Remember, your goal is no cigarettes - not even one puff.
  
• Feel good about all the time you went without
  smoking. Try to learn how to make your coping
  skills better.
  
• Find the trigger. Exactly what was it that made
  you smoke? Be aware of that trigger. Decide
  now how you will cope with it when it comes
  up again.
  
• Learn from your experience. What has helped
  you the most to keep from smoking? Make sure to do that on your next try.
  
• Are you using a medicine to help you quit? Don’t stop using your medicine after only one or two cigarettes. Stay with it. It will help you get back on track.
  
• Know and use the tips in this booklet. People
  with even one coping skill are more likely to stay non-smokers than those who don’t know any. START to stop again!
  
• See your doctor or another health professional. He or she can help motivate you to quit smoking.

A note about gaining weight

Your body uses food more slowly when you first stop smoking. You may eat more when you quit too. There is a good chance you will gain weight. But not everyone does. Are you worried about gaining weight? Think about this: What you get from quitting far outweighs the drawbacks of adding a few pounds. You’d have to gain a lot of weight to offset the health rewards of quitting. Here are some tips to keep from gaining too much weight.

Get in shape:

• Make time to exercise every day. Or join a fitness group. Get a pedometer, even walking will improve your health. All exercise burns calories, which helps you gain less weight.
  
• Exercising can distract you from smoking. It lowers the stress that makes you crave a cigarette.
  
• Are you starting a new exercise program? Begin with as little as 10 minutes. Slowly build up to longer periods of time. In fact, it’s a good idea to talk to your doctor before you start. Your doctor can suggest what will keep you safe and get you healthy.
  
• Get plenty of rest.
  
• As you get in shape, you will build muscle.
  Muscle weighs more than fat. So you may
  find that clothes become looser even if you
  weigh more.

Eating tips for the new non-smoker

• Follow the Food Guide Pyramid. Stay away from sweets and high-calorie foods. But don’t cut back on eating to lose weight. Craving both food and cigarettes is tough to handle.
• Have healthy, low-calorie foods on hand if you
  like to snack. Try fresh fruits and vegetables,
  juices, yogurt, or air-popped popcorn without
  butter.
• Drink water before your meals and between
  meals. Drinking plenty of water is healthy for
  everyone. It can also give you something to do
  instead of smoking a cigarette.
• Chew sugarfree gum or suck on sugarfree candy if you crave sweets.