Smoking Reduction


Smoking Reduction Tips:
  • keep a smoking record of when you smoke and why. Then gradually eliminate the cigarettes you smoke, from the least important to the most important.
  • set a daily quota of cigarettes. Put only this number in your pack in the morning.
  • delay your first cigarette of the day by half an hour
  • delay smoking for 15 minutes whenever you have a craving. Take a deep breath or two or chewing on a toothpick also helps
  • smoke only half of each cigarette
  • keep your pack in an inconvenient place
  • wrap your cigarette pack and fasten it with a rubber band or string. Unwrapping it every time you smoke will remind you that you are trying to quit
  • stop whatever you are doing- even driving- when you have a cigarette, and think only about your smoking
  • avoid situations in which you usually smoke and plan activities that don’t involve smoking.
  • brush your teeth often, especially during a craving
  • keep on hand celery, carrot sticks, sugarless gum or toothpicks
  • drink lots of water (6 to 8 glasses per day)
  • buy one pack at a time
  • if you roll your own, roll only a few at a time
  • change the brand you smoke each time you buy a pack


Handling Cravings
A craving is a feeling you get when the urge to have a cigarette is not satisfied in the usual way. Managing cravings is the main problem reported by smokers trying to quit. The most important thing to remember about a craving is that even if you do nothing, it will pass. In the beginning, a craving can last as long as it takes to have a cigarette but this time gets shorter and shorter the longer you resist smoking. Even if you know this, a craving can make you feel pretty crazy at times.

Coping with the "Crazies":

  • Keep your hands occupied.
  • Doodle when you are on the phone, get up right away after eating and do something not usually associated with smoking ( go for a walk, do the dishes, take up carving, knitting, or anything that keeps your hands busy)
  • Take a deep breath.
    In fact, take a few deep breaths! Imagine the clean air entering your body as you slowly inhale. Let the tension flow out of your body as you slowly exhale.
  • Pay attention to your ‘self-talk’
    are you putting extra pressure on yourself by saying things like “ I can’t stand it any more! ” or “ I have to have a cigarette! ” Try saying to yourself “ If I do nothing, this craving will pass!!!!!”
  • Put something in your mouth
    snack on something that is low in calories and crunchy or chewy such as vegetable sticks or sugar free gum. Chew on a toothpick or inhale through a straw the same way as you would a cigarette. Drink water!
  • Get support.
    Call a friend you know is sympathetic to your situation. Express your feeling and then talk about something other than smoking.
  • Put yourself in a smoke free environment.
    If your craving is triggered by being somewhere where you usually smoke, avoid that place as much a possible.
  • Do something physical.


Handling Withdrawl Symptoms
Withdrawal from nicotine happens whenever you change how much you smoke- whether you are cutting down or quitting altogether. Here are some tips which can help:

Symptom
Tip
Craving Wait and let it pass. Initially the craving will last only as long as it would take to have a cigarette. The desire will pass whether or not you have a cigarette. Pay attention to your self-talk when you’re having a craving. Try to do things that do not involve smoking or spend time with people who do not smoke.
Bad Breath Brush your teeth more often and drink lots of water. This will pass as your lungs clean themselves out and the old smoke leaves your lungs.
Coughing, dry mouth and need to spit Drink water- this will go on for a while as your lungs clean themselves but it will go away
Trouble sleeping Relax, drink milk, have a hot bath, do deep breathing exercises
Boredom Try new things especially things which keep your hands busy.
Constipation Drink lots of water, go for walks, eat high fiber foods such as fruit, bran, etc.
Hunger Try low calorie snacks such as raw fruit and vegetable, unbuttered popcorn, etc.
Down in the dumps, weepy Deal with your emotions. Call a friend, change your self talk. It’s normal to feel sad or angry in the first few weeks even if you really want to quit. These feelings will pass
Restless, difficulty concentrating, nervousness, headache and irritability Relax, take deep breaths, do more physical activity, cut way down on coffee and cola drinks.
Wiped out (feeling tired) Walk or try some other type of physical activity. Make sure you get enough sleep. Drink at least 6 to 8 glasses of water to speed up the healing process.
Dizziness Sit down
Headache Over the counter medicines, cool cloth on eyes, nap
Itchy Hands Use hand lotion

Managing Stress

Stress is one of the major problems people face today and one of the major reasons people smoke. Four things which can help you learn to cope with stress more effectively and hopefully help you to cope without cigarettes are:

1. Changing the situation which seems to be triggering or making your stress worse.

2. Changing how you talk to yourself

Negative Self-Talk
Positive Self-Talk
I’m afraid I’ll gain weight if I stop smoking a slight weight gain won’t hurt me
I don’t have the willpower to quit Quitting is not a matter of willpower. Learning to kick my addiction is a matter of learning a new behaviour
I’ve tried to quit and failed before, and it’s too nerve-wracking to go through it again it’s never too late to stop. I know I’ll be in better health after I stop smoking
I’ve tried to quit and failed before, and it’s too nerve-wracking to go through it again Effective quitting techniques have worked for many people. They can work for me too

3. Changing how your body responds to stress

4. Strengthening your body’s ability to deal with stress


Did you know....
Stress, itself, is not a problem- it is a natural part of living. The problem comes when you do not have an effective way to manage it. This can be a real problem especially when you are dealing with a lot of stress and don’t seem to be able to get away from it. If this goes on for too long, you can become mentally or physically sick.

Signs of stress overload:

  • muscle tension
  • headaches
  • concentration problems
  • sleep problems
  • appetite changes ( weight gain or loss
  • change in activity level- nervous or lack of energy
  • susceptibility to colds and viruses
  • pounding heart, high pulse rate, change in breathing

Sometimes the fastest and most effective way to deal with stress is to focus on the body. Physical activity is an excellent way to release stress. It also helps improve your breathing.

Another way to release stress is to practice relaxation techniques such as lying down and listening to music which relaxes you, meditation, yoga or just taking slow, deep breaths. You can also improve your state of mind by simply sitting or standing straight and keeping your chin up.

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