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Sistersteel
03-24-2009, 02:36 AM
Day One - The Five Stages of Quitting

Quitting usually happens in five stages. What stage are you at?

Stage One: I'm not thinking about quitting, at least not in the next six months. In this stage, you may feel it is hopeless to even think about trying to quit smoking. You may even feel your smoking is not a problem.

Stage Two: I'm thinking about quitting someday, but not right now. In this stage, you know that you have a behaviour you wish to change and are trying to figure out how to do that.

Stage Three: I want to quit within the next month or two, and I want to know more about how to do it. By now, you are ready to plan your quit program and to set a specific quit date.

Stage Four: I have just quit and I am going through withdrawal. My body is reacting in uncomfortable ways. This can be a tough stage. You may have been through withdrawal before but started smoking again. Hang in there. If you do slip and have a puff, just forget about it and continue with your plan to quit.

Stage Five: I have quit smoking and I want to know more about how to never smoke again. Some people find this the hardest stage of all. You've reached your goal, but you have to really work at staying smoke-free for good.

Sistersteel
03-24-2009, 02:37 AM
DAY 2 - The five keys to quitting

Studies have shown that these five key steps will help you quit and quit for good! They are the focus of all of our daily messages. They will prepare you for quit day and help you succeed over the long term.

1. Getting ready. You probably began doing this even before you read the first message. If you did not, this is a very important step. There will be many "Getting Ready" messages to help prepare you for week three (Day 21), when you finally quit.

2. Getting support. Tell people you are quitting. Build a network of people you can call for moral support.

3. Getting medication and using it correctly. Studies show that using medication can double your chances of quitting.

4. Learning how to live without cigarettes. Learn how to say no if you are offered a cigarette. Learn how to break the habit of having a cigarette with your coffee every morning or other routine activities. Learn how to cope with stress and how to relax without smoking. In short, learn how to live without cigarettes.

5. Preparing for setbacks and difficult situations. Face it: quitting just isn't easy but you already know that, right? What you may not know is that it takes most people at least five tries before they are able to quit for good. This isn't a reason for giving in to a cigarette or giving up on trying to quit. But it is sometimes part of the whole process. Just remember to take things one day at a time. You can reach your goal!

Sistersteel
03-24-2009, 02:37 AM
DAY 3 - Getting Ready

It is important to pick a specific quit date on which you plan to stop smoking - and stick to it! Pick a date a couple of weeks from now so that you have time to get ready to quit. If you are following along with these messages, quit day will be on Day 21, but you can always choose a day that suits you better and just keep these messages until you are ready.

Some people find it best to pick a day when they'll have the least amount of stress. Others like to be kept very busy on that day. A day outside your normal routine that allows you time to yourself is usually the best time to quit. That's why many people are able to quit while they are on vacation.
Many people decide to quit smoking all at once. Others choose to "taper off" by smoking fewer cigarettes each day until their final quit date.

If you choose to taper off, start now! You should smoke less and less over the next couple of weeks. The day before your chosen quit day, you should be smoking only half the number of cigarettes you do now. If that sounds like a lot, you will be surprised how far you can go by saying "no" to just a few cigarettes each day.

Here are some tips that will help you taper off.

* Wait before you have your first cigarette, and wait longer each day. If you let yourself smoke the first one as usual, especially at the start of the day, you "program" yourself to smoke as usual throughout the day. Change the program.

* Don't keep your cigarettes near you. Put them where you will have to get up and get them, such as a coat pocket, cupboard or drawer. "Out of sight" means "out of mind."

* Think about each cigarette before you light up. Ask yourself whether you really need it. Avoiding the cigarettes you smoke "automatically" as a reflex or habit will help you cut down a lot.

* Cut back one cigarette a day until quit day. Start with the easiest one.

* If no smoking is allowed in the house or car, it makes it more difficult to have a cigarette.

* Cut one cigarette a day by only smoking 1/2 of two cigarettes.

* Only carry the number of cigarettes that you have decided you will smoke over a given time. For example, if you decide you will only smoke 3 cigarettes during the workday, only bring 3 cigarettes with you. A related goal would be when you finish your 3 cigarettes, don't ask anyone if you can borrow a cigarette, and don't accept a cigarette if offered, even if you run out.

* Don't buy more cigarettes until you have finished your pack. Never buy a carton. The more you have, the more you may smoke, and the more you will think of yourself as a smoker. That's not what you want or who you want to be anymore!

hudgson
03-25-2009, 04:23 AM
Smoking is the worst habit a person can have and it's very tough to get over it because of the nicotine content in it. The best way to get over it is to quit it and for that the most important thing is will power and the urge to get over it.
People say, once you quit the craving keep coming back to you and it's very tough to get over it. I have read somewhere to get over craving you should drink a lot of water. Though I am not a smoker, but I know it's a tough road so best luck to all those who want to get over it.
http://www.chantixhome.com/

Sistersteel
03-28-2009, 03:03 AM
DAY 4 - Getting Ready

Deciding to quit cold turkey

You may decide that you do not want to quit gradually, but rather, want to wait until quit day. That means that you will smoke your last cigarette before you go to bed one night and not smoke again the next day - your chosen quit day. If you are following along with these messages, quit day will be on Day 21.

Some people, especially those who are not very addicted, find this method of quitting quite easy. For others, who have become very physically dependent on cigarettes (usually those who smoke 10 or more cigarettes a day), tapering off may be easier.

If you choose to follow the plan in these messages. Just read the messages each day and think about them. Do any of the exercises that we suggest. You haven't started to actually give up cigarettes yet, but it is still important to prepare yourself mentally for quit day.

Sistersteel
03-28-2009, 03:03 AM
DAY 5 - Getting ready

Deciding whether to use medication

Smoking is both a habit and an addiction. These are very hard things to stop just by saying "no". Almost every smoker who tries to quit finds that willpower alone is not enough.

Accepting this fact and asking for help does not mean you are weak, it means you are smart! It means you understand that tobacco is a very powerful product that can control your behaviour in harmful ways. It means you will do whatever it takes to get back that control.

There are many good products that can help you do this. They can be as important to a smoker trying to quit as medication might be to a person with a serious disease. Research shows that using certain medications may double your chances of quitting. Your doctor, nurse, pharmacist or other health professional can help you decide what is best for you.

Nicotine patches and gum will help you control cravings. They feed and lower your body's appetite for nicotine without any of the 4,000 harmful chemicals in smoke. You can get nicotine patches and gum from your drug store without a prescription. The pharmacist can help you decide which product and strength is best for you.

Bupropion hydrochloride is a pill that can also help you quit. It works on the part of your brain that gives you pleasure from smoking. Buproprion can be very effective, but it must be prescribed by a doctor. If you are very addicted or have had trouble quitting before, your doctor may suggest using Buproprion together with nicotine patches or gum.

Patches, gum and Buproprion will not do all the work. There is no single, magic cure. But they will make it much easier to say "no" to cigarettes and to keep your promise to yourself to quit.

Sistersteel
03-28-2009, 03:04 AM
DAY 6 - Getting ready

Identifying your cues to smoke

While you are still smoking get the details of each cigarette you smoke (see the list below) over a week's time. If you have tapered off or quit smoking but are still having strong cravings, get the details of each craving you have and write them down.

Figure out what makes you want to light up each cigarette, and what rewards you get from having each one. Find answers to these questions:

* Where are you?

* Who is there?

* What is happening?

* What time is it?

* How are you feeling?

* What are you thinking?

* What are you telling yourself?

* How strong is your craving?

* If you smoke a cigarette how does it feel?

* Other information:
Record exactly what happens in each situation. Don't guess. It is the details of the situation that will help you to find a solution to staying quit.

Write down the details immediately as things happen. You don't want to wait because our memories give us ideas about how we think it happened, not how it actually did happen.

Use a Journal to keep all of your comments together in one place. This information will be very useful as you develop a plan of action to quit smoking.

Sistersteel
03-28-2009, 03:05 AM
DAY 7 - Getting ready

Your feelings about smoking

Face it. As you quit, there will be times when you will really want a cigarette. You need to be prepared for this by learning more about why you smoke each cigarette. Smokers react to some situations more than others. You need to figure out what those times are and what causes them so that you can be prepared and not give in to your craving.

Once again, ask yourself the following questions:

* Why do you smoke?
* When do you smoke?
* Who smokes with you?
* Where do you smoke?

Then take a look at what you are going to do instead of lighting up a cigarette each time one of these cues happens. Write it down so that you have a plan in place if the going gets tough.

Make a list of what you like and do not like about smoking. Keep this list with you. When you crave a cigarette, use it to remind yourself why you want to quit.

If you listed more things you like about smoking than things you don't, you may not be ready to quit. You may need more time to think about why it makes sense for you to quit.

Remember, you do not have to quit right now. You can always use these messages when you feel you are more ready. But don't leave your decision for too long. Sure, quitting may not be easy, but it will be worth it.

Sistersteel
03-28-2009, 03:05 AM
DAY 8 - Getting ready

Thinking about addiction in a different way

Doctors will tell you that you are addicted if you smoke within half a hour of getting up in the morning. Or if you smoke more than 10 cigarettes a day. What they mean is that you are physically addicted to the nicotine in cigarettes. And that's true. But virtually everyone who smokes regularly also becomes addicted to the act of smoking. Addiction is all about our relationship to cigarettes and how we respond to everyday life through cigarettes.

Tobacco addiction is in your mind as well as your body. It isn't just a physical addiction to nicotine. Once you stop smoking, the nicotine leaves your body in a few weeks. So what makes you want to keep smoking? It is the psychological and emotional cravings, as well as the habits we have built up over years of smoking. That's what tells us to keep smoking.

The habits that we develop each time we smoke are very powerful. For example, if you puff each cigarette 10 times and smoke a pack a day, you would be repeating this hand-to-mouth motion 250 times a day, or over 90,000 times a year. Of course you want to put something in your mouth after you quit smoking! You are conditioned to do it.

You may have also developed social habits related to smoking. Maybe you only smoke with friends, always have one with coffee, etc. Without even realizing it, you've trained yourself to smoke in certain situations.

Most people who smoke think of their cigarettes as good friends who support them through thick and thin. That's why it is so important to build a real support network - of people! - when you are quitting smoking.

Many people see smoking as a big part of who they are. Because smoking may be central to how you feel about yourself, it can have a very strong hold on your life.

So, people have to concentrate on healing their soul or spirit so that they no longer feel the need to smoke. They have to deal with their emotions, habits, perception of the role tobacco plays in their lives and its effects on their identity. But before they can do that, they may have to go through the physical withdrawal from nicotine.

Think about your habits that relate to smoking, as well as your physical, emotional and mental dependence on cigarettes. How do cigarettes truly affect you? (More about this tomorrow.)

Sistersteel
03-28-2009, 03:06 AM
DAY 9 - Getting ready

Learning about why you smoke

We all know that smoking is "bad for us". So why do we do it? Some people don't even know why they started in the first place. They still smoke even though it makes them feel bad after they've had a cigarette. Maybe you've even found yourself smoking without even knowing that you had lit up. How does this happen? If you are a regular smoker, the entire process of smoking in order to deal with your emotions is an unconscious act. Because you smoke for emotional reasons, as well as physical ones, you have to deal with these emotions before you can successfully quit.

You may not even know what your emotional cues to smoke are, but think back to a few situations that made you light up. Were you happy? Sad? Alone? Just wanted a break? Some people also use cigarettes to reward themselves for working hard.

What makes you reach for a cigarette?

In addition to physical cravings, many people smoke in response to certain emotions. Some common emotional cues for smoking that people experience are:

* Acceptance by a group or by schoolmates (especially when they first start)
* A need to relax or take a break
* Shyness
* Sadness
* Loneliness
* A break-up of a relationship
* Divorce in the family
* Fear of gaining weight
* Stress
* Depression.

We all feel these things, but we can choose how we respond. What else could you do with your emotions instead of smoking? What else could you do to feel pleasure when you quit? Just think about it for now and we'll talk more about this in future messages.

Sistersteel
03-28-2009, 03:06 AM
DAY 10 - Getting ready:

The power of the written word

You'll notice throughout these messages that we keep asking you to write down various thoughts you have about quitting smoking. Although this seems like a lot of work, it is one of the best ways to help you be successful in quitting for good.

Keeping a journal or diary is a way to help figure out why we do the things we do. In a journal, you can record your dreams, your setbacks and stumbles, your quit plan, the lessons you've learned and your own feelings about your process of quitting. A journal:

* provides a safe place for you to express yourself
* helps you by getting down on paper what's going on in your head
* helps you to figure out your danger zones
* provides a private outlet for feelings you have
* develops a record over a period of time to help you identify patterns (strengths and weaknesses)
* helps you figure out your assumptions and beliefs.

Your journal is for you and you alone. Give it a try. You don't have to be a good writer since it's for no one else but you. Keep it simple. Read it over in the weeks to come. Even if you just write down a few key words, they will help you remember what you were feeling at the time you wrote them. We know that writing in a journal may not feel normal to you. That's ok. Maybe you'd rather draw pictures or paint to express your feelings and record your progress. Do whatever feels right to you - just make sure to get everything down on paper somehow.

Until you have truly become an ex-smoker, at the end of each week, ask yourself the following questions and record the answers in your journal:

* What were my physical and psychological reactions to trying to quit? What did I do to relieve them?
* Did I reward myself this week? How?
* Did I follow my plan of action? How did I change it?
* When was I tempted to smoke? What did I do to resist?
* Did I ask my family and friends for support when I needed it? How did it go?

Sistersteel
03-28-2009, 03:07 AM
DAY 11 - Getting ready

Changing your associations with cigarettes and smoking

Until now, smoking has been a source of pleasure for you, at least in some way. To help you quit, you need to learn to create negative associations with smoking. Some people use a butt-jar - a jar filled with water, ashes, and old cigarette butts. Some people watch a film about what smoking does to the body, and then keep a mental or cut-out picture of what really goes on. You may have to work hard to turn around your positive associations with smoking - it is a technique worth trying.

Disadvantages of smoking

It will be important for you to learn to see smoking in a different light if you are to become smoke-free. Try to list the disadvantages of smoking to your health, family, friends, finances, self-esteem, mental well-being, etc. Print this out so that you can fill it in.

Short-term disadvantages
1.
2.
3.
4.
5.

Long-term disadvantages
1.
2.
3.
4.
5.

Advantages of being smoke-free

Part of reaching your goal of being smoke-free will rest in seeing the advantages of becoming a non-smoker. So, take the list of disadvantages of smoking that you have created and redo it as the advantages of being smoke-free. Try to list the benefits to your health, family, friends, finances, self-esteem, mental well-being, etc. Add any new ones that you can now that you are thinking positively about your future as an ex-smoker. Print this out so that you can fill it in and keep it handy to motivate you.

Consciously create positive associations with not smoking. You may notice many things as time goes on, such as tasting your food more, having more energy, or how much money you've saved (save it in a jar or somewhere you can see it).

Short-term advantages
1.
2.
3.
4.
5.

Long-term advantages
1.
2.
3.
4.
5.

Sistersteel
03-28-2009, 03:07 AM
DAY 12 - Getting ready

Understanding nicotine withdrawal and your body

You're getting closer and closer to quit day. You have just a little more than a week to go. It is important for you to understand the effects of nicotine withdrawal you may be facing. They're not easy. They make many people give up. We're confident you won't be one of them, though, because you've made an important promise to yourself. But just in case you find yourself struggling in the next few days, take a few minutes now to learn more about what your body goes through during withdrawal and how to respond.

Feeling nervous, irritable, depressed
Cause: The nervous system is affected by the lack of nicotine. Nicotine patches or gum may help with this. For many people, quitting is also felt as a loss similar to grieving. Examine your emotions and where they are coming from. Then talk to a friend about them or write them down in a journal so that you can work through them. It is normal to feel a little down and even slightly depressed when you quit smoking. If your depression is serious and lasts for more than two weeks, talk to your doctor about using Buproprion to help you quit, or some other medication to ease your depression.

Feeling hungry
Cause: Your appetite increases because food tastes better. Your metabolism (the rate at which your body burns calories) goes back to normal after having been boosted by cigarettes for years. If you don't want to gain weight, keep lots of fresh fruits and vegetables on hand to snack on. If you find that tasting food again makes you want to cook fancy, high-calorie meals, just be sure to keep the portions small. Try very hard not to replace one emotional crutch (smoking) with another (eating).

Constipation
Cause: Bowel movement also goes back to normal after having been helped along by cigarettes for a long time. A diet high in fruits and veggies and whole grains will help. If that just doesn't do the trick for you, talk to your pharmacist about other ways to relieve constipation.

Sweating
Cause: The body rids itself of poisons by sweating.

Coughing
Cause: The lungs produce more mucus to clean themselves. Coughing is just a sign that your body is beginning to heal. Keep reminding yourself that your body needs to get rid of all of the tar in your lungs. It has to come out somehow!

Dry throat
Cause: Your body produces new mucous membranes once you quit smoking. Make sure you have sugarless gum or hard candies with you all of the time. Drink six to eight glasses of water a day.

Headache, dizziness
Cause: The body rids itself of carbon monoxide (the main chemical in car exhaust fumes, which is also found in cigarette smoke). More oxygen gets to your brain, making you feel dizzy. If you experience dizziness, sit down for a few minutes until it passes. Again, drinking lots of water should help ease your discomfort. If these symptoms persist, check with your doctor.

Itching
Cause: Blood goes back to blood vessels that were shrunk by nicotine. You may have weird itchy patches or generally feel itchy all over. Buy yourself a back-scratcher and go with the flow, so to speak! If that doesn't help, a cool ice pack (those nice soft gel packs that you can keep in the fridge or freezer) or a cold, wet facecloth will also help take the itch away.

Remember, withdrawal symptoms are just signs of healing. Try to put a positive spin on them. They are your body's way of telling you how much was wrong as a result of smoking. Keep up the fight to make it right!

Sistersteel
03-28-2009, 03:07 AM
DAY 13 - Getting ready

Triumphing over nicotine withdrawal

Nicotine withdrawal will likely be the first thing you have to cope with on quit day. Get ready for it now by planning how you're going to handle the symptoms you face.

* Talk to your doctor, nurse or pharmacist about smoking cessation aids.

* Drink lots of water (8 glasses/day). It helps to flush out your system and get rid of headaches.

* Avoid alcohol and drugs. They lead to nicotine cravings.

* Avoid smoky places. Give your lungs, body, and brain a chance to clear.

* Limit caffeine. Too much caffeine can mimic withdrawal symptoms.

* Avoid junk food. It makes you tired and weighs you down.

* Spend time with people who won't nag you about quitting or withdrawal.

* Get a good night's sleep (at least 7 to 8 hours). You'll be a little more tired than usual when you first quit, and your energy may be low.

* Eat lots of fruits, vegetables, and whole grains. Good nutrition helps suppress cravings.

* Exercise or move your body. Moving helps increase your energy.

* Do things that you enjoy - go to movies, spend time with your friends, get involved in sports, hobbies or crafts.

* Find ways to relax (e.g., meditation, yoga).

* Use deep breathing to help you cope with feelings of anger, anxiety, frustration, restlessness, jumpiness, or irritability. Count to five as you inhale, then count to seven as you exhale. Breathe deeply.

* Use massage, hot baths, or alternative therapies to make you feel better.
* Try to get some help around the house, especially if you are a caregiver for children or elderly parents, or both.

Sistersteel
03-28-2009, 03:08 AM
DAY 14 - Getting medication and using it correctly

Medication and alternative therapies

If you still haven't decided whether or not to use medication to help you quit, now is the time to do so before your quit day. There are many ways you can help yourself quit smoking. Although taking pills and other medications is not a guarantee of success, they do help some people quit smoking. Talk to your doctor or pharmacist if you choose one of these methods to help you deal with nicotine withdrawal or other difficulties you may have in quitting smoking. (Refer to Day 5's message for more information.)

Nicotine Replacement Therapy
There are currently only two types of "nicotine replacement therapy" approved for sale in Canada. These are nicotine gum and nicotine patches. What they do is replace some of the nicotine that you would usually get by smoking. However, they don't expose you to the other 4,000 harmful chemicals in tobacco smoke, so they are a safer way to get the nicotine your body craves. They also provide a lower dose of nicotine than you get by smoking, so they help to wean you off nicotine.

These products help you with the discomfort of the physical withdrawal when you first quit. They are not meant to replace cigarettes permanently, although some people do use them longer than recommended. Talk to your doctor about using nicotine replacements for long periods. Some people do need longer than others to quit. You and your doctor know best what your body needs. However, if you really want to become an ex-smoker, you still have to learn to cope without cigarettes and all of the other things they have come to mean in your life.

Nicotine Gum
Nicotine gum was created to help deal with the physical cravings of nicotine withdrawal. The gum releases nicotine into your mouth when you chew it. Each piece of nicotine gum contains a natural nicotine extract from the tobacco plant. This gum comes in either 2 mg or 4 mg strengths and is available at the drug store without a prescription. Talk to the pharmacist about what strength is best for you, based on how much you smoke. Or, you may wish to talk to your doctor before you go to the pharmacy.

While you are taking the gum, you should not smoke or you will risk getting too much nicotine in your body. This could be dangerous. It is also important to chew the gum according to instructions. It is not the same way you would chew a normal piece of chewing gum.

Nicotine Patch
Like nicotine gum, the nicotine patch was created to help deal with the physical cravings of nicotine withdrawal. It looks like a bandage that you put on your skin. It releases nicotine directly into your blood stream through your skin. That way, it replaces some of the nicotine that you would normally get by smoking.

The patch is available without a prescription from your pharmacy. You may have to ask the pharmacist for it, because it may be kept behind the pharmacy counter. It comes in various strengths, according to how addicted you are to cigarettes. Talk to your pharmacist about which strength is best for you to start with and when you should taper down to a lower strength. Your doctor can also help you with this decision.

Other Nicotine Replacement Therapy Products
You may see commercials for other nicotine replacement therapy products on television. A nicotine nasal spray and a nicotine inhaler are sold by prescription in the United States, but have not been approved for sale in Canada.

Bupropion hydrochloride (Buproprion)
There is a nicotine-free pill that can be used to help reduce the cravings caused by nicotine withdrawal. It is known as Buproprion and it was originally created as an anti-depressant. It has been found to be useful for quitting smoking. This pill can only be prescribed by a medical doctor. Only you and your doctor can decide if Buproprion is right for you.

Sistersteel
03-28-2009, 03:08 AM
DAY 15 - Getting ready

Staying focused on your goal

Quitting takes time and effort. It takes commitment and motivation. Here are some ideas to help strengthen yours before quit day arrives!

Think about why you want to quit. We all have our own reasons to quit smoking. Some may be more important to you than others. What is most important is that you think about why you want to quit and make a list of your reasons. These will help motivate you as you quit. You may want to review your list of positive associations with becoming a non-smoker and add to it, or you can start a whole new list.

Read your list of reasons each day - every morning when you get up and before you go to bed. You could even tape them to your bathroom mirror so that you are sure to see them at least twice a day. Then think about some things that will help you stick to your plan throughout the day. They could be simple reminders. They might be small rewards. Whatever works for you, they should be things that will help you feel good, be positive and stay focused on your goal.

If you tried to quit before, think about what made you give up your efforts. What worked and what did not? When was it hardest to say "no" to a cigarette? What activities and emotions made you give in? What do you think will be the hardest times now? What can you do to avoid them or get through them without smoking? Write these things on your list and keep it with you at all times.

Now that you've figured out why you smoke, why you want to quit, what stage of quitting you are at, etc., you need to pull all of this information together into a plan. The most important part of your plan is making sure it is down on paper. It isn't really a plan at all if it is just in your head. By writing it down, you think it through better and the plan begins to really take shape. More tomorrow about creating your own plan of action.

Sistersteel
03-28-2009, 03:09 AM
DAY 16 - Getting ready

Creating your plan of action

To create your own personal plan of action to quit smoking, go back through all of the exercises we've suggested you do and then pull together the following information in your Journal:

1. Identify mini-goals within your overall goal of quitting smoking. These could relate to tapering off, making sure you reward yourself, writing in your Journal every day, etc.

2. Write down the details about every cigarette you smoke for a week before you quit. Pay close attention to the emotions that make you light up. (See messages from Day 6 and Day 7.)

3. Identify your high-risk situations when you will most likely want to smoke (your cues).

4. Write down how you are going to deal with each situation in which you are tempted to smoke.
a. What will you tell yourself? It helps to have this written on a small card (motivation card) that you carry with you.
b. Who will you ask for help and what type of help can you ask for?
c. What will you do?

5. It helps to rehearse your solutions in your mind before you ever encounter the situation.

6. Review your plan and Journal regularly so that you have feedback on how you are doing.

7. Learn to deal with your slips and adjust your plan as conditions change.

8. Continue to record and adjust your plan throughout the process.

When you find yourself tempted to smoke, put your plan into action. Afterwards, record what happened and how you did. If you are able to resist the urge to smoke using your plan, your confidence will go up and you will have more information on how you can successfully cope. If you are unable to resist the urge, review what happened, and revise your plan to address the difficulties.

Sistersteel
03-28-2009, 03:10 AM
DAY 17 - Getting ready

Reinforcing your choice to be smoke-free

Your answers to the questions below can help reinforce your choice to be smoke-free. They will help you figure out how you can make yourself feel good during the quitting process and after. Make sure you include this information as part of your written plan. It will be very important for you to add enjoyable activities to replace the enjoyment you received from cigarettes, develop ways to remove negative things such as stress, anger, or depression, and encourage yourself for the steps that you do take to become smoke-free.

1. What kind or encouraging things can you say to yourself? (If this is difficult you might want to imagine what you would say to a friend who is trying to quit smoking.)

2. What encouraging things would you like others to say to you?

3. What could you buy with a week's worth of cigarette money?

4. What could you buy with a month's worth of cigarette money?

5. What could you buy with a year's worth of cigarette money?

6. What makes you feel good?

7. What types of things do you like to do to relax?

8. Are there any hobbies or courses you have wanted to take but haven't? (Look through the community calendar.)

9. What do you enjoy doing?

10. What hobbies could you spend more time doing?

11. Who do you like to spend time with?

12. What types of things could you say to yourself to make you feel more confident?

13. Are there any movies you would like to see?

14. Are there any trips you would like to take? Consider this a big reward for a year off cigarettes. (You can use the $2500 or so that you would save over a year from not buying cigarettes - $5000 if both you and your partner quit together.)

As you continue to be smoke-free, consider saving the money you would have spent on cigarettes, over a month or year. Plan to buy something you would not have had the money to buy if you had continued to smoke.

Sistersteel
03-28-2009, 03:10 AM
DAY 18 - Getting ready

Quit day is around the corner!

What to expect as you take your first step!

In just three days, you could start to change the rest of your life. Today is an important day to get ready to take back control of your life from smoking and cigarettes. Here are some things that can help you take this important first step.

Expect some withdrawal on quit day and for about a week afterwards, but be aware that cravings may not disappear entirely for weeks or months. As a smoker, your body came to depend on nicotine, likely over a period of many years. It will take time to break yourself of both the addiction and the habitual aspects of smoking.

To understand this addiction better, re-read the messages from Days 8, 12 and 14.

If you quit smoking suddenly without replacing part of that nicotine (through nicotine gum or patches), you will experience the effects of withdrawal. You may have physical and psychological reactions. For example, you will probably get cravings - a strong urge to smoke. You may also become irritable, nervous or depressed. Some people get muscle spasms, night sweats and hacking coughs.

Don't worry if any of these things happen to you. They are normal and expected. They are just signs that your body is adjusting and starting to cleanse itself. They are signs that you are on your way to achieving your goal.

Reactions vary from one person to another. Women are often affected more than men because of the way female bodies process nicotine. Reactions are also influenced by how addicted you are. If you smoked less than ten cigarettes a day, you might not feel any withdrawal symptoms at all. If you smoked more, you may notice more effects. But no matter what symptoms you get, remember that physical withdrawal usually lasts less than one week. Look ahead, stay focused, and don't give in!

Sistersteel
03-28-2009, 03:11 AM
DAY 19 - Learning to live without cigarettes

How to cope on quit day

In two days you will stop smoking. Start planning now for your first day without cigarettes. Here are some ideas to help you cope.

* Stay home from work or school. Go away for a day or two if you can.

* Take it easy or keep very busy, whichever works best for you.

* Drink lots of water - six to eight glasses if you can.

* Do not drink any type of alcohol (wine, beer, liqueurs and spirits).

* Take a long, hot bath to reduce your stress.

* Write in your journal about how you are feeling emotionally and physically.

* Change your routine. Do things out of the ordinary that don't remind you of smoking.

* Remind your family, friends, and co-workers that this is your quit day. Ask them to help and support you.

* Get some exercise. If you're just starting to exercise for the first time in a long time, just go for a walk at your own pace. Don't overdo it.

* Read a good book that you just don't want to put down.

* Munch on some low-fat, healthy snacks such as carrot sticks, an apple or other fresh fruits and vegetables. (Make sure you have some on hand for quit day.)

* Buy yourself a small gift or do something to celebrate.

Be sure to print out this message and keep it handy for quit day. You can also write up your own plan of things to do to avoid cigarettes.

Your first day without cigarettes could seem long. Try to make it as pleasant and stress-free as possible.

Sistersteel
03-28-2009, 03:11 AM
DAY 20 - Getting ready

Tomorrow is the big day!

Feel good about having the courage to try to quit. And be proud about making the promise to yourself to succeed. You keep your promises to others, right? So, remember as you try to quit smoking how important this promise is and keep it, too. After all, who is more worth it than you?

This next step may appear difficult, and you may be feeling nervous about it. You may also feel like you are about to give up something important in your life.

To help you deal with this feeling, think about tomorrow as the day you will become a non-smoker. Say it also to people around you. Instead of thinking about what you are giving up, think instead of what you will be gaining as a non-smoker. This is a powerful way to help you quit.

Smoking gave you pleasure and you will need to find ways to replace that pleasure if you are to quit smoking for good. Give yourself rewards for all of the little successes along your journey to becoming smoke-free. Most of the benefits of not smoking are long-term, so you need to treat yourself now so that you stay motivated.

Rewards don't have to be expensive, but you may want to use the money you have saved by not smoking to buy yourself a special treat. Or, you may want to save that money. If so, you can reward yourself with time out to read a good book, take a long bath or to spend with a friend who makes you laugh.

Only you know what would be a special treat that would make you feel as if you were being rewarded for the great accomplishments you have achieved so far, but here are some ideas to get you thinking.

* Make a list of new things to do with your time. On your list you may have any number of things from crafts and hobbies, to sports, social events, friends, family, pets, shopping, or relaxation. Think of quitting as an opportunity to do a lot of new things.

* Create a series of rewards for the little successes you have along the way to quitting and staying quit. Allow other people to encourage and congratulate you as well. Praise always helps keep us going.

* Celebrate your "anniversaries" - one day, one week, one month, one year, or 5 years of being smoke-free. It's inspiring for you and for others.

Sistersteel
03-28-2009, 03:12 AM
DAY 21 - Learning how to live without cigarettes

Congratulate yourself - Today is quit day and you have everything to gain!

Here's what's happening and what you can expect on your second smoke-free day:

Your body is still in withdrawal. You will probably still have strong cravings today. It's important to stay determined.

The physical cravings are part of what you have to deal with. You may also find that you don't know what to do with your hands if they don't have a cigarette in them. Now that your cigarettes are put away, keep other things nearby for your hands and mouth. Some people like to keep a pen and pad of paper handy so that they can doodle. Others keep their hands busy with a craft. What would work for you?

When you get the urge to smoke, reach for a healthy snack - not for a cigarette! Many people use sugarless gum or candy, carrot sticks, raw vegetables or fruit.

Drinking lots of water will also help. It will start to flush the tobacco toxins out of your body and help relieve any headaches you get.

You could also get a full body massage from a registered massage therapist. Like water, it will help to get rid of the harmful tobacco chemicals stored in your body. It's also a great way to relax, and to reward yourself for quitting!

But did you know that your body is already rewarding you by itself?

Good changes are already happening in your body. More will happen each day that you don't smoke and you get closer to being an ex-smoker. And these changes don't stop. Recent studies on ex-smokers show that, with time, the body keeps healing the damage caused by smoking. This happens in all smokers young or old, men and women, those who are still healthy and those who already have health problems caused by smoking. It is never too early or too late to quit smoking!

How long does it take to get and feel better?

It starts the minute you stop smoking! Right away, your body begins to get rid of the harmful chemicals in tobacco. Just two hours after you stop, the amount of nicotine in your blood can drop by half.

You will probably start to feel better in just a few days or weeks. Breathing problems and problems related to heart disease will begin to go away (if your doctor has not already told you that they are chronic or long-lasting). You will keep getting better for many years. Your risk of having a heart attack will probably go back to normal in three years if you stay smoke-free.

How will your health improve?

* Ex-smokers usually get back most of their good health.

* If you stop smoking, you will probably live longer than someone your age who keeps smoking.

* Women who stop smoking when they are pregnant are more likely to have babies of normal weight (compared with those who smoke). They may also have fewer birth problems such as miscarriage, premature delivery.

As you can see, you have many important health reasons to stick to your goal, for now and for life.

Keep up the great work!

Sistersteel
03-28-2009, 03:12 AM
DAY 22 - Learning to live without cigarettes

Facing cravings head-on

How are you feeling? Yesterday might have been kind of tough for you. Dealing with cravings and other signs of withdrawal may be a real challenge, but it's one you can meet. Whenever you get a craving, take action and fight back. Do something that is not related to smoking in any way. Take a walk, drink a glass of water or take some slow, deep breaths. Enjoy some low-fat snacks like carrots, an apple or sugarless gum.

Basically, whenever you get a craving, think of the "four Ds":
1. Do something else
2. Delay thinking about or reaching for a cigarette
3. Deep breathing
4. Drink water

Meet each craving with firm determination. Most of them only last about 2-5 minutes and then subside. Look past the craving and remember that it will be over soon. In the meantime, do anything to distract yourself. The worst withdrawal symptoms will fade in a few days.

Whatever you do when you do get a craving, do not start feeling sorry for yourself! That is when you are most likely to give in and have a cigarette. If you do, you will feel even more discouraged. You may want to give up entirely. Don't let that happen! Remember the four Ds and stick with quitting - one minute, one craving, one step at a time. You can do it!

Sistersteel
03-28-2009, 03:13 AM
DAY 23 - Getting support

Don't be afraid to ask for help

You've learned that it's smart to get help as part of any plan. Cessation aids (nicotine gum, patches, Buproprion, etc.) can be important. People are, too!
So, who can you rely on for help? Who do you trust? Who will understand and support you? Tell your family, friends, co-workers and health care provider that you have quit. Going "public" with your commitment will make you more determined to stick with it. If you tell a lot of people, most will help and encourage you. And you will find that most people will stick with you even if the quitting gets tough! Or, contact a local health professional, the Cancer Society, the Heart and Stroke Foundation or the Lung Association for more information. There is no such thing as too much support!

Sistersteel
03-28-2009, 03:13 AM
DAY 24 - Learning how to live without cigarettes

Making your personal spaces smoke-free

Keep your personal space (house, car, workplace) smoke-free. Research shows that people who make their spaces smoke-free have better success remaining a non-smoker.

Tell family, friends, and co-workers that one of the most important things to help people stay smoke-free is to be in smoke-free places. That includes homes, cars, restaurants, etc. Tell them that you will be asking for their support in making your personal spaces smoke-free.

Ask people not to leave cigarettes, ashtrays, or lighters around.

Ask people to avoid smoking around you.

If you have no restrictions on smoking in your house, and you have complete control over that decision you can begin to narrow down the number of rooms in which smoking is allowed. It is best to limit the number of rooms to the point where it is uncomfortable and you take away some of the pleasure of having a cigarette.

Ask people not to smoke in the house. If they refuse, ask them if they could at least limit their smoking to certain rooms. Be clear on what rooms these will be. Try to make the rooms you absolutely cannot avoid smoke-free: kitchen, at least one bathroom, the children's bedrooms, and your bedroom so you can relax and have a good night's sleep.

Ideally, you should limit all smoking to the outdoors. This makes each cigarette a conscious act. It also avoids any cues you may have in the house (talking on the phone, watching television).

Ask people not to smoke in the car. If they refuse, ask if they will at least not smoke in the car when you are in it. If they still refuse, consider ways to avoid traveling with them.

If you work together, make your workplace smoke-free. If they refuse, try to negotiate smoke-free areas around your working space. If you go out for lunch, ask to go to a smoke-free restaurant or at least sit in a non-smoking section. Many municipalities already have smoke-free spaces in restaurants.

Part of creating smoke-free places is having others agree to respect the non-smoking status. It does not have to be up to you to tell them. Ask them not to blame you for not letting people smoke in your house, car, or workplace.

Sistersteel
03-28-2009, 03:14 AM
DAY 25 - Getting support

Asking for support during withdrawal

Withdrawal can be tough, but you don't have to face it all alone. You may think that others don't care. You may think they won't understand if you have trouble quitting right away.

Think again! Most people are not only willing to support you as you quit, they are flattered when you ask. Personal support is one of the keys to success! You would do the same for your friends and family!

Tell your friends and family that you are trying to quit. Ask them to support you no matter how it turns out. Be honest about how you feel. If you know what you would like them to do, tell them. Thank you friends and family when they do provide you with the support you need.

Don't be afraid to ask people for exactly the kind of help you need. Be specific. Here are some suggestions:

* Ask them not to offer you cigarettes or leave them out where you can see them.

* Ask them not to tempt you to smoke in any way.

* Ask them to listen when you need to talk about how you are feeling and what you are trying to do.

* Ask them to talk or visit with you to help keep your mind off cravings and clearly on your goal.

* Ask them to exercise with you, even if it is just a walk around the block to clear your head.

* Ask others to do things with you that are entertaining, distracting, or that help time to pass.

* Explain in advance what might happen to you in terms of withdrawal - what symptoms might pop up and how long they last.

* Explain how you intend to deal with withdrawal, and how they can help.

* Explain how you would like others to respond to you if you do suffer withdrawal.

Here are some examples of the types of help you might ask for:

* "Can you please cut me some slack if I'm more stressed, worried, depressed, angry, or tired than usual." Or "Please make me laugh instead of getting mad at me."

* "Please accept my apologies if I'm irritable or snap at you."

* If you do get grouchy with someone, have something prepared to say: "I'm sorry I snapped at you. I'm having a tough time with withdrawal. Hang in with me. It will soon be over."

* "If I do get grouchy or snap at you, will you please offer some encouragement or offer to do something nice to make me feel better (e.g., make dinner, take you to a show, etc.)?"

In short, ask for any type of help, such as help around the house that will make your transition from smoking to not smoking easier. Remember to thank others for supporting you!

Sistersteel
03-28-2009, 03:14 AM
DAY 26 - Getting support

What to do when you don't have support

Most people in your life will understand and support what you are trying to do, but some may not. Some smokers may feel guilty that you have quit and they have not (because they probably know they should, too). They may try to get you to start smoking again to support their own addiction.

It can be especially hard to quit smoking if your partner smokes. It will be even harder to quit if he or she does not support your decision. But that just means you need to be more determined. It is a reason to stay even more focused and committed. You are doing the right thing. You can and will succeed.

Some people may feel threatened when you quit smoking. They may think you are causing problems - you have changed, you are pressuring them to change, you are trying to make their world different without their consent, and you are changing the relationship without their input.

Part of the problem is that change makes all of us uncomfortable. Change can be threatening in ways we can't find the words to describe.

The problems that arise may be due to how you communicate, how others communicate, and how you interpret each other. Others may interpret what you say to them as controlling and demanding. What they may hear is:

* Quit smoking!

* Don't leave cigarettes lying around!

* Don't smoke in the house or car!

* Tell your friends and family not to smoke in the house!

* Be nice to me when I snap at you!

* DON'T BUG ME, I'M GOING THROUGH WITHDRAWAL!

Conflict between you and your partner will only add to your stress. Try talking it out. If you can't encourage your partner to try to quit, accept and explain that he or she is free to continue smoking, just as you must be free to quit. Ultimately, it is a personal choice. If the discussion gets heated, drop it and ignore it but stick to your goal. Stay strong and make your own decisions about smoking. Only you can choose if you're going to be a smoker or not.

Sistersteel
03-28-2009, 03:14 AM
DAY 27 - Getting support

Dealing with people who do not support you

If you have people in your life who do not support your quitting smoking, you may need some...

Strategies to help you cope

* You may have to learn to ask for support in a way that is supportive of others.

* You may need to get professional help to help you deal with lack of support.

* You may have to develop new communication skills to deal with others' responses. Ask someone you trust to give you feedback on how you communicate - do you make others feel threatened, criticized, confused, or safe and comfortable.

* One of the most important things, as with any change, is to plan what you're going to say and do in advance. Rehearse any tricky conversations in your head first, or practise with a friend who will give you honest feedback.


Keep the focus on quitting smoking

* Record the details of what happens in each situation in which you are not getting the support you need or want. Don't guess. Use your Journal to clarify where you are, what's happening, what are you thinking, feeling, and saying, what the other person is saying, and how are you interpreting what each other is saying. This will help you pinpoint the problem. Once you pinpoint exactly what is happening in each situation, you can deal with non-support situation by situation.

* Remind yourself of your goals in spite of how others act. You may simply have to remove yourself from a difficult situation with another person.


Practice asking for help and reward yourself each time you follow through

* Learn to ask for what you need to help you quit smoking, practice asking for it, and expect to get it (although it may not be from the person you most want it from).

* You have to reward or encourage other people for doing the slightest thing you requested, and reward yourself for asking for what you need.

* Remember to say thank you when others help. Other people are just like you. They will do what they are encouraged and rewarded for doing. So when they do something helpful, acknowledge the help. Always find something positive. Avoid criticizing them for their lack of support, caring, or concern.


Even if you learn how to ask for what you want, and are very clear about what you ask for, be prepared for some people to say no. If people say no, continue to look for someone who will support you.

* Remember that criticism and nagging are not support - avoid it and avoid people who dish it out.

* Don't ask for support from people who are not prepared to give it to you.

Sistersteel
03-28-2009, 03:15 AM
DAY 28 - Learning to live without cigarettes

Finding new ways to take a break

Happy anniversary!

Do you know it's been a whole week since quit day? You have come a long way in just seven days! Be sure to reward yourself today for your achievement.

Smokers often use cigarettes as a reward for working hard. Do you do that? Maybe you also smoke when you are bored. Now that you don't smoke, you need other ways to take a break.

Here are some simple ideas to change your routines:

* Avoid things you associate with smoking. For example, if you usually have a cigarette with your coffee, it would help to avoid coffee, too.

* Get up and walk around the room at least once an hour.

* Go for a brisk walk outside, even if it is just around the block. Fresh air clears your head.

* Stretch or shrug your shoulders.

* Get some exercise.

* Run a quick errand.

* Drink a large glass of water. (You should be drinking at least eight glasses a day!)

* Have a nutritious snack, such as fresh fruit or vegetables.

Sistersteel
03-28-2009, 03:15 AM
DAY 29 - Learning to live without cigarettes

Cravings and your emotions

Each time you have a craving, try to be aware of what you are feeling and thinking. What emotional, physical and psychological reactions are you having? What are they telling you about yourself?

To break your tobacco addiction you must focus on how you feel. Smoking is a bit like inhaling or swallowing your feelings. As you stop smoking, you start to get them back. You will have to learn to experience and express them again.

You might be uncomfortable or even afraid of this at first. It can be especially hard for people who have been taught to ignore their feelings. At first, everything you feel may be painful. You need to deal with this pain, instead of masking it by smoking.

We all have sudden feelings of anger, guilt or sadness sometimes. When you do, try to experience them fully. They may point the way to other issues you need to understand and deal with. It is all part of the process of giving up cigarettes and breaking your addiction. Trust this process and follow the path it takes you on. It will help you regain your natural ability to live in the world emotionally free of tobacco.

Feelings tell you that you are making progress, but it can still be pretty tough. It is ok to need help in dealing with these emotions. You may just need to talk to a trusted friend or family member. But if you find the emotions that come up are too hard for you to handle, even with the support of your loved ones, talk to your doctor. You may need some help in looking at the issues you've been bottling up inside for years.

Remember that quitting is a gradual process, so you need to give yourself time. Look at each step you make and see it as a step towards emotional growth and freedom from cigarettes. Be confident that you can let go of the past and welcome a tobacco-free future!

Sistersteel
03-28-2009, 03:16 AM
DAY 30 - Learning to live without cigarettes

Visualization

You will have cravings, but you must refuse to give in. One way is to close your eyes and imagine you are somewhere else.

For example, you might think of a warm vacation you could take with all of the money you will save by not smoking. Can you see it? Picture the warm, white sand on the beach and feel the ocean breeze. Can you hear it? Listen to the rustling of the palm trees and smell the sea air. Can you feel it? Close your eyes and imagine playing in the waves, full of energy and feeling great.
Use your imagination! Think of a pleasant scene or a place you would like to be. Take a short vacation in your mind. It doesn't matter where you go. The point is to close your eyes and get lost in the special image you choose. Pick something calming and feel your body begin to relax as you imagine this wonderful place.

Athletes use the power of their mind to help them meet their goals. You can do it, too!

Sistersteel
03-28-2009, 03:16 AM
DAY 31 - Learning how to live without cigarettes

Creating new cues for staying smoke-free

What we believe and what we say to ourselves are among the most powerful cues we have to either smoke or stay smoke-free. Make sure you pay close attention to your beliefs and interpretations of situations every day that you're trying to quit smoking. Here are some ways to help you create new cues, or to "reprogram" yourself to be a non-smoker. Until you truly feel that you no longer want to have even one cigarette, consider the following suggestions to help you change your mind-set and stay smoke-free.

* Remind yourself that you have quit.

* Remind yourself of the reasons you quit.

* Remind yourself of the positive things you have experienced since you quit.

* Avoid having the "first" cigarette by continuing to delay it. Tell yourself each time you crave a cigarette, "not now" and ride out the craving.

* If you are feeling deprived, instead of focusing on the tempting qualities of smoking, such as how good it will taste or feel, focus on any negative way it makes you feel (e.g., coughing, bad breath, etc.). You can also focus on the positive qualities of not smoking, such as tasting your food better, breathing easier, or how much money you've saved.

* Consciously focus on what is good about quitting smoking. Notice what you feel that is different. Write these things down to remind yourself of the positive things about quitting. Read your notes often.

* Have objects around the house, car, or your work area that remind you of feeling good about not smoking.

* You can use the "stop" technique to help you to take a pause before you automatically reach for a cigarette. Simply say "stop". And then wait it out for a minute or so.

* Or, when you find yourself trying to talk yourself into having a cigarette, simply say "stop". If the inner chatter starts up again, repeat "stop". It may help to do some deep breathing or meditation while you are repeating "stop".

* Keep telling yourself how well you've done so far. Congratulate yourself for every achievement - no matter how small.

* Remove negative thoughts. Negative thoughts often lead to a down or depressed mood, which in turn can make you want to smoke. Again, you can use the "stop" technique by simply saying "stop" at the first sign of putting yourself down. You can replace it with a positive thought. If you smile at the same time, it really helps.

* If you are in a situation where you are tempted to smoke, talk your way through it. Give yourself instructions on what to do. Use the "stop" technique, tell yourself to get up and leave the situation, or remind yourself of your strategy for dealing with this type of situation.

* Talk your way to the end of the situation. Ask yourself how you would feel if you smoked a cigarette? When you take your first puff? After you finish?

* Tell yourself to avoid tempting situations. If someone invites you out to a place you might find difficult to resist the urge to smoke, tell yourself not to be tempted. Thank the person for the invitation but refuse it until you feel more confident to deal with the situation (then tell them why).

* If you are being tempted, change your thinking - think of something instead of the tempting qualities of smoking (focus on gardening, work, the news, etc.).

* If possible, avoid situations in which you may become emotionally upset. Anger, fear, and disappointment make wanting a cigarette more tempting, and a slip more likely.

And finally, remember, if you do slip, don't worry about it. Try to figure out why it happened and make plans to avoid such a slip in future. After all, you're only human and this is truly a tough addiction to beat!

Sistersteel
03-28-2009, 03:17 AM
DAY 32 - Learning to live without cigarettes

Avoiding risks

One of the new skills you need to learn is how to avoid risky situations.

These are the places or activities that you used to associate with smoking and may still give you a strong urge to smoke.

Stay away from smoke. Some people are so addicted that they can't stop smoking near you. You will have to find ways of avoiding their smoke - but not avoiding them! (After all, they're still part of your life, right?) Why not go outside for a short walk when they light up, so that you can avoid the temptation. Do what you have to do until you are truly an ex-smoker. You know it's worth it.

Stay away from smoky places. For example, now is not the time to be going to a party where there will be smokers. Be prepared to say no to some social events until you are absolutely sure that they will not tempt you to smoke.

Plan what you will say in advance. You could even see the scene in your mind's eye to help make it more real. If you find it really hard to say no, practise on a friend. There is always a way to say no politely. For example:
"Thank you so much for inviting me to your party. Normally, I would love to go, but not right now. You see, I'm trying to quit smoking and I'm afraid that if I go to your party I'll light up along with everyone else. I've worked so hard to stay off cigarettes so far that I don't want to blow it in one evening. I hope you'll understand and support me in my decision not to attend. If there is anything I can do to help you get ready for the party, I'd love to. That way, I could sort of participate without the danger of starting to smoke again."

If your circle of friends also spends a lot of time at smoky bars, you would be wise to convince them to join you in non-smoking social events for a few months. It is an awful lot to ask of yourself to not smoke when everyone around you is, especially if you have a drink in your hand.

Sistersteel
03-28-2009, 03:17 AM
DAY 33 - Learning to live without cigarettes

How to say "no" to a cigarette

Has someone offered you a cigarette since you quit? It's bound to happen, especially if you haven't told many people that you've quit. Saying no can be tricky if you've never had to do it before. Here are a few ways you could try:

The gentle NO:
No thanks. I am trying to quit.

The firm NO:
No thanks. I am trying to quit. If you want to help me, please do not offer me cigarettes anymore. I know you understand and that I can count on you to support my decision.

The funny NO:
No thanks. Smoking is bad for my skin (or: smoking causes impotence, etc.). I've quit and I'm taking up something far less dangerous: sky-diving!

The pregnancy or children NO:
No thanks. I don't want the smoke to harm my kids (or baby).

Whatever you do, don't give in to a cigarette just because you are feeling pressured. If you can't come right out and say no for whatever reason, make an excuse and walk away. Find a way to take the pressure off so that you don't take that first puff.

Smokers may tell you that just one puff won't hurt. They're wrong! One puff often leads to one cigarette. That's like giving yourself permission to smoke again. And that's just like giving up. After everything you've gone through in the last few weeks, do you really want to start quitting all over again? Stay firm. Stay proud. And stay smoke-free!

Sistersteel
03-28-2009, 03:18 AM
DAY 34 - Learning to live without cigarettes

Some tips to help you cope

By now, you should be almost completely over your physical addiction to nicotine. Your physical cravings have probably disappeared. But you may have realized that emotional and social cues can be almost as strong, or maybe even stronger.

You can take control! Here are some surprising ways of coping when you still want a cigarette.

* Start by having your dentist or dental hygienist clean your teeth to get rid of the stains.

* Brush your teeth frequently to keep them looking great.

* Carry a small bottle of mouthwash with you. Use it to cleanse your mouth and freshen your breath.

* Go to places where you know you can't smoke, such as smoke-free restaurants, libraries or the gym.

* Hang around with as many non-smokers as you can without completely abandoning the rest of your friends and family.

* Keep saving the money that you're not spending on cigarettes. Plan to use it for something special, such as a vacation, a DVD player or anything else that will motivate you to hang tough and not smoke.

* Do not, under any circumstances, buy a package of cigarettes. If you do slip, bum a smoke from someone then go right back to your quit plan.

* Take lots of naps if you can. Go to bed early. You can't smoke while you're sleeping! (If you need something to help you sleep for a while, talk to your doctor or pharmacist.)

* Take lots of baths or showers. They will relax you.

* Write down how you're feeling in your Journal or record your emotions on tape. Get it all off your chest!

* Dance around the kitchen to your favourite music. Be playful. Have fun!

* Laugh a lot! It's good for the soul and great exercise for the lungs!

* Take it one day at a time. If you quit one day at a time, pretty soon all of those days will add up to the rest of your life!

Sistersteel
03-28-2009, 03:18 AM
DAY 35 - Learning to live without cigarettes

Regaining control if you slip

You've made it another week without smoking! You should hardly be feeling any physical withdrawal anymore, but you may still be having psychological or emotional cravings. If one of these cravings has caused you to light up, try to forget about it. You need to regain control of a slip as soon as you can. Research shows that a slip is the number one thing that leads back to regular smoking. Even a puff can re-program your brain to demand more nicotine. So avoid tempting yourself with even "just one".

Here's what to do if you do slip.

Change the situation

1. Stop smoking right away.
2. Don't take even one more drag.
3. Leave the room or situation.
4. If you bought cigarettes, throw them out - where you can't get to them again.

Give yourself instructions

1. Remind yourself how far you've come, not how far you have to go.
2. Encourage yourself not to give up all of your progress and start over.
3. Carry a reminder on you - a list of your reasons for quitting, a picture of someone, a picture of what you will buy with the money you save from not buying cigarettes, etc.
4. Practice a "code" phrase - make it funny and encouraging "... that's over. Did it." Whatever works for you.

Take action

1. Do something that clashes with smoking - take a shower.
2. Find a bigger focus than the cigarette or craving and concentrate on it instead.
3. Don't criticize or punish yourself.
4. Make your mouth and throat feel different physically - drink a glass of water.
5. Do something physical - go for a walk, clean a closet, play with a pet, or shovel the walk.
6. If you are having a major craving, sit and let it crash over you like a wave. It really will pass in a few minutes.

Ask for help

1. Talk to someone to distract or encourage you.
2. Ask specifically for what you need in that moment.

Whatever you do, remember, slips don't mean you have to give up!

Sistersteel
03-28-2009, 03:19 AM
DAY 36 - Learning to live without cigarettes

Controlling your weight

People, especially women, often use smoking to suppress their hunger and keep their body weight below what it normally would be. So, now that you've quit, you may find that you feel hungry more often.

Did you also know that smoking dulls your sense of taste? After a couple of weeks of not smoking, you've probably noticed that food tastes a lot better now. That's great, as long as you watch what you eat and how much!

If you are worried about gaining weight, it will be important to eat moderately so that you minimize any possible weight gain. Be careful to stay away from too much sugar and fatty food. Try low-calorie foods for snacking, such as carrots and other vegetables, fresh fruits, sugarless gum, an apple, or low-fat cottage cheese.

Eat healthy meals. Good nutrition is very important if you want to keep your weight down, so don't skip meals! Strangely, the meal that most people skip is the most important one of the day: breakfast! No, a cup of coffee is not enough! Through evolution, your body has been programmed to eat breakfast by around 7:00 a.m.

Be sure to eat something from each of the four basic food groups at every meal.

Once you put that "fuel" in your body, your metabolism (the rate at which your body burns calories) speeds up and stays higher the rest of the day. If you don't start eating until noon, you've missed five hours of burning calories at a higher rate, even if you've not been exercising.

It is also important to keep fuelling your body throughout the day. In fact, five smaller meals instead of three larger ones are much better for you. But if you can't do that, make sure you have a nutritious, low-cal snack mid-morning and mid-afternoon, along with breakfast, lunch and supper.

To avoid gaining weight, you should not eat anything after 7:00 p.m. Your body will have had enough food by then to last until breakfast. If you've eaten enough during the day, you won't have the munchies in the evening. Your body is also more likely to burn up what you've eaten by the time you go to bed, so you'll sleep better.

What if you do gain a bit of weight? Most smokers do gain a few pounds when they quit smoking because their metabolism is no longer being sped up by nicotine. If you do gain a few pounds as you quit, just add a little more exercise to your routine. But remember that muscle weighs more than fat, so don't judge everything by what the scales say. If your clothes are getting loose, you're heading in the right direction.

Controlling your weight isn't about eating less, it's about eating smart. If you choose the right foods, eat at the right times and get the right amount of exercise, you'll be on the right track.

Sistersteel
03-28-2009, 03:19 AM
DAY 37 - Learning to live without cigarettes

Deep breathing

Deep breathing can help when you have a craving for a cigarette. It sounds simple, and it is. But take a few minutes to learn why and how it works. This can be a really powerful tool for you as you quit smoking and throughout your life.

Breathing exercises help you become aware of the emotions you feel when you smoke. It is important that you get in touch with those feelings. Once you figure out the emotions that cause the urge to smoke, you can learn how to predict the urge, how to avoid it, or how to handle it without smoking.

Here is one common breathing exercise:

1. Slowly take in a deep breath through your nose while you silently count to five. Push out your stomach at the same time. This makes the air go deeper into your lungs, where the smoke used to go.
2. Slowly let your breath out through your mouth (just part your lips slightly) to the count of seven.
3. Push that last little bit of air out of your lungs. The trick is to exhale longer than you inhale.
4. Repeat the process several more times until you feel calm and the craving has passed.

If this deep breathing makes you dizzy, do not do it while driving or operating equipment. If you do start to feel dizzy, sit down, breathe normally and wait a few minutes until it passes. If you continue to do your deep breathing, the dizziness should gradually go away as your body cleanses itself of carbon monoxide. If the dizziness continues, check with your doctor.

As a smoker, you already know how to breathe deeply. It is how you breathe when you smoke. In fact, another breathing exercise that is very helpful is to mimic smoking a cigarette. Breathe in and out as if you actually had a lighted cigarette in your mouth. You might even want to do it with a carrot stick in your hand.

Deep breathing only takes a few minutes. It can be done standing up, sitting or lying down. Breathing in gives oxygen to all of the cells of your body. Taking deep breaths in and out helps release tension and relaxes you. Deep breathing helps heal your mind, body and emotions.

Sistersteel
03-28-2009, 03:19 AM
DAY 38 - Preparing for setbacks or difficult situations

The truth about smoking and stress

How did you feel when you smoked? Many smokers say that smoking relaxes them. They smoke to reduce stress. Others smoke to feel more awake or to help solve a problem. In fact, smoking doesn't really do any of these things.

Here's what really happens:

Smoking a cigarette puts nicotine in your blood. After the cigarette is finished, your body processes the nicotine, so the amount left in your blood drops. When the nicotine level in your blood is too low, you become tense and cannot think straight. That's just your body is craving more nicotine. It makes you want another cigarette.

Smoking again brings your nicotine level back up to what your body has become used to. The tension caused by the nicotine craving goes away. You feel calm and alert for a while only because you are no longer in withdrawal.
But you are not really calm and alert. Nicotine stimulates the heart, not the brain. When you smoke, your heart beats faster and your blood pressure goes up. This causes physical stress in your body - it does not relieve it. When you do NOT smoke, the blood carries more oxygen throughout your body and the heart does not have to work as hard. This is what really helps lower stress.

True relaxation and mental alertness come from other things - not from smoking. Things like deep breathing, meditation, visualization, healthy eating habits, plenty of sleep and exercise are what your body really needs. They're what really make you feel better.

If you have learned (falsely!) to link smoking with relaxation, it's important to break that link. You need to find ways to respond to stress without thinking that you want or need a cigarette. Make a plan of what to do so that you won't be tempted to light up a cigarette. If you don't, you risk "giving in" to cigarettes and smoking again. Stress is a part of our daily lives. Make it work for you by managing it in the right ways, instead of making it work against you by smoking cigarettes.

Sistersteel
03-28-2009, 03:20 AM
DAY 39 - Learning to live without cigarettes

Meditation

Meditation is a very useful tool for staying smoke-free. It's great for both your body and mind. It can reduce stress. It releases the mind from the clutter of thoughts in your day-to-day life. And it just makes you feel better! (What more could you ask for, right?)

Meditating leads you to a state that is not quite sleep and not quite like being awake in the ordinary way. That may sound a bit weird, but it can't hurt you and you will probably be surprised how good it makes you feel. Why not give it a try?

Anyone can learn to meditate, and there are many ways to do it. Here's one basic technique:

Choose a quiet place where you won't be distracted. Sit up in a comfortable position. Close your eyes and relax your entire body, from your feet to the top of your head. Think about a quiet scene, a blue sky, or a green meadow. Or, focus on a word or phrase that you choose, and repeat it to yourself over and over. You may want to combine the two approaches. For example, you could repeat your special word or phrase while picturing a clear blue sky in your mind.

When thoughts, feelings or sensations come into your mind, gently refocus on your chosen word, phrase or image. This may seem hard when you are feeling stressed. But each time that you become aware of distractions, reject them and refocus. Your unwanted thoughts will simply go away. After 15-20 minutes, slowly open your eyes and sit quietly for a minute or so before going back to your daily tasks.

You will feel refreshed and relaxed. You will also have avoided a situation in which you may have wanted to light up. But if you get into the habit of meditating, we're sure that you'll want to keep doing it throughout your life to help you handle stress.

Sistersteel
03-28-2009, 03:20 AM
DAY 40 - Learning to live without cigarettes

Avoiding traps you set for yourself

Earlier, we talked about family and friends who don't support you. But they are not the only ones you who may not be backing you. It's also possible to set traps for yourself. For example:

You may tell yourself that there's no hope or that you're never going to be able to quit anyway. But you can if you really follow the steps and stick to your plan.

You might be afraid of losing friends because you no longer smoke. But surely you have more in common than cigarettes, don't you?

You may give in without really trying because you are afraid of change. Quitting will certainly change your life, but only for the better, with time.

Smoking has been part of your identity - your sense of who you are. You might question that if you quit. You may feel nervous and unsure of yourself. But remember the old saying: "Nothing ventured, nothing gained."

Think about the traps you could set for yourself. Prepare to avoid them or get past them. If you do slip up and have a cigarette, try to understand why. Think past the obvious. Were you afraid of something, like a change in your life? If so, try to turn the negative into a positive. For example, if you meet new friends who want to spend time with you, try not to be afraid that you will not be good enough or confident enough for them. Instead, think about how much they must enjoy your company as a non-smoker!

If you follow the steps and tips, you will find new ways to replace the role that cigarettes had in your life. You will learn to improve your life and who you are: a healthier person with more self-control. It takes courage and confidence but it's very worthwhile! Be proud of what you have achieved so far!

Sistersteel
03-28-2009, 03:21 AM
DAY 41 - Learning to live without cigarettes

The importance and pleasure of exercise

Exercise helps heal the body. It helps take your mind off smoking. It increases your self confidence and your sense of well being. It is one of the best things you can do to support your attempt to quit smoking.

Group sports are a great way to build a support group and make new friends, but almost any sport or physical activity will do. Just be sure to choose one that you can make part of your routine and can enjoy at your own pace. If it feels like hard work, you'll soon stop doing it.

Here are some ideas:

Walking may be the very best exercise of all, especially if you are just starting out. If you're used to having a cigarette after a meal, why not try a walk instead? Ask a friend to go with you so that you can make it a social occasion, too. Or take a dog with you. If you don't have one, borrow a dog from a neighbour.

Jogging or running
Skating, skiing or snowshoeing
Martial arts, cardio-kickboxing
Rollerblading, skateboarding or cycling
Lifting weights
Aerobics classes
Yoga, Pilates or Tai Chi (all of these are great for balance and stretching and they are harder than they look!)
Stair climbing
Swimming or water aerobics
Hockey or floor hockey
Stationary bicycle or rowing machine (Hey, you get to sit down at the same time!)
Volleyball, football, basketball, soccer, softball or baseball
Badminton

Almost all of these exercises are aerobic activities. They are a workout for your heart and lungs. This speeds up the physical healing process. Exercise will also help heal your spirit and increase your self-esteem as you meet new challenges. You'll feel that you have more and more energy with each smoke-free day.

Exercise helps to prevent or get rid of most negative emotions. If you haven't exercised in a long time, check with your doctor first. He or she can match your activity to your health and physical condition. Even if you are young and consider yourself pretty fit, take it easy at first. There's no point in risking an injury when you need to exercise those healing lungs regularly!

Sistersteel
03-28-2009, 03:21 AM
DAY 42 - Learning to live without cigarettes

Keeping your hands busy

Do you believe it? You've gone three whole weeks without smoking! Great job! Keep up the good work!

Research shows the best way to prevent boredom is to develop new skills and create new challenges. Smoking gave you something to do with your hands. You probably miss that. It will help to have something new to hold or do, as well as to prevent boredom. Here are some great ways to keep both your hands and mind busy:

* Drawing
* Puzzles
* Photography
* Sculpture
* Beadwork
* Sewing
* Needlepoint
* Crocheting
* Carving
* Writing
* Painting
* Gardening
* Knitting
* Woodworking
* Website design
* Music
* Cooking
* Volunteer Work
* Enrol in a course

Can you think of others that would help you? Now would be a great time to take up a new hobby - one that relaxes you and keeps your mind off cigarettes. It could help make sure you don't go back to smoking later on.

Sistersteel
03-28-2009, 03:22 AM
DAY 43 - Learning to live without cigarettes

Developing your problem-solving skills

Quitting smoking is not all or nothing. Each cigarette and each craving occurs in a very specific situation.

The key to staying quit is to break cravings and difficulties down into very specific situations and solve each situation separately, one at a time. You may wish to use your Journal for this.

Step 1 - Clearly describe the details of each situation you are tempted in - who, what, where, why, and when.

Step 2 - Write down as many possible solutions as you can for each specific situation based on the details. Don't judge them as you are writing them down.

Step 3 - Of your solutions, choose as many as possible to try. You may even be able to use some in combination with others.

Step 4 - Start using your solutions right away. The sooner, the better. It helps to practice them in your mind, too.

Step 5 - Record in your Journal what happens when you try each new solution in each situation. Tinker with the solutions until you find the ones that work for you.

Learning how to solve problems effectively will serve you well in all other aspects of your life, too. Even though this exercise might seem like a lot of work, it will be well worth it. Once you get the hang of it, effective problem-solving will happen automatically in your head.

Sistersteel
03-28-2009, 03:22 AM
DAY 44 - Preparing for setbacks and difficult situations

Staying smoke-free over the long term

Your main goals after you successfully quit smoking will be to maintain your success and stay smoke-free.

At some point, being smoke-free will replace the habit of smoking and it will feel more natural than smoking. Until that time, keep your attention focused on the things that keep you smoke-free.

Here are the top 10 goals you should set for at least the first 30 days after quitting smoking in order to maintain your progress.

1. Write down in your Journal everything positive that happened after you quit. Notice how you can taste your food more, how you can breathe easier or how much money you've saved. Write the most powerful differences on a card, carry it with you, and read it often to make yourself feel good or use it in situations when you feel tempted to smoke.

2. Hang out in places where smoking is not allowed. It makes you feel better about your decision not to smoke, makes not smoking feel more normal for you, and helps you avoid temptation.

3. Avoid testing yourself with "just one". Your brain will respond immediately to a cigarette and will start pushing you for more.

4. Avoid criticizing or punishing yourself if you have weak moments. Research shows it doesn't usually help - it only makes you feel bad, which in turn, may make you want to reach for a cigarette even more. Emotions are a natural cause for cravings, so don't spark them yourself.

5. Keep your personal space (house, car, workplace) smoke-free. Research shows that people who make their personal spaces smoke-free have better success remaining a non-smoker.

6. Keep cigarettes, lighters, ashtrays, and other reminders of smoking out of your personal space. Research also shows that these things signal your brain to want cigarettes, just like a red light signals you to stop your car.

7. Find things to keep yourself feeling good. Cigarettes used to help you feel good. It's time to figure out what else makes you feel good - physical activity, work on your house, hobbies, volunteering, playing in a sports league, coaching, cooking, gardening, and many more.

8. Learn to deal with lack of support. Not everyone is going to support you when you quit. Some people may feel defensive, threatened, left out, believe "things have changed", or feel pressure to change themselves. They may need some time to figure out what your changes mean for them, and how to adapt. Be as supportive of them as you can without ruining your chances of success.

9. Learn to use problem-solving skills. If you find yourself wavering, write down the details of the problem (don't guess). Write down at least 5 solutions, no matter how far out they are. Don't criticize any of them. Then choose as many as possible. Try them alone and in combination - start right away. Record what happens. Tinker with the solutions until you find the ones that work for each situation.

10. To prevent relapse, prepare in advance for situations that you know tempt you. Prepare a strategy to deal with each one. 1) What will you tell yourself to coach yourself through the temptation? Write it on a card. Carry it with you. It's too difficult to remember in the heat of the moment. 2) Who will you ask for help? What will you ask them to do - distract you, encourage you, go for a walk? 3) What will you do? Leave the situation, distract yourself, clean a closet, drink cold water, eat a hard candy, run around the block, mow the lawn? Practise your techniques in your mind and for real as often as you can so they become a more natural response than smoking.

Sistersteel
03-28-2009, 03:23 AM
DAY 45 - Preparing for setbacks and difficult situations

Ways you may change when you quit and how others may resist you

The people in your life may need some time to figure out what is happening when you quit smoking, what your changes mean for them, and how they are going to deal with it. If there was tension in your relationships before you quit smoking, it may increase when you actually quit smoking. Others may feel criticized or left out. An important part of staying quit is to figure out how you will deal with other people who resist your attempts to stay quit.

Here are some of the things that you may do when you quit smoking that may be difficult for others to accept. Print it off. Your goal is to find ways to deal with these situations in a way that respects your need to change and takes into account other people's needs for things to stay the same.

1. You may no longer want to go to smoky places or hang out together and smoke over a card game, coffee, or TV. Your friends or family members may think you are changing, that you don't want to hang out with them anymore.
Fill in how you will deal with it

2. You may want to do new things such as exercise or eat differently to make sure you don't gain weight. They may not want to do the same thing.
Fill in how you will deal with it

3. You may start to ask to have your needs met ("please don't smoke in the house"). They may accuse you of being out of line or selfish.
Fill in how you will deal with it

4. You may ask for support in very specific ways ("please remind me of how well I'm doing"). They may not want to give support in the ways you ask.
Fill in how you will deal with it

5. You may ask others to have patience with you if you are irritable and snap at them. They may not see this as fair.
Fill in how you will deal with it

6. You may speak up for yourself and ask others not to nag or tease you about quitting. Nagging and teasing may be their way of coping and they may not know how else to act.
Fill in how you will deal with it

7. You may ask others to quit smoking around you, but they've always smoked around you. They may say you are asking too much.
Fill in how you will deal with it

8. You may ask them not to smoke in the house or car. They may think you are not being fair and are violating their rights.
Fill in how you will deal with it

9. You may ask them not to leave cigarettes and ashtrays lying around. They may see this as inconvenient and refuse to do so.
Fill in how you will deal with it

Given everything you have learned through these messages, jot down any other changes and tensions you are actually experiencing and then write in detail how you will deal with it.

Sistersteel
03-28-2009, 03:23 AM
DAY 46 - Preparing for setbacks and difficult situations

Stay positive! You're your own best cheerleader!

What we think directly affects how we feel and, in turn, what we do and achieve. Approaching quitting with the right attitude will make a real difference to what you experience and achieve. We think you've done a great job so far, but there will always be challenges and temptations. If you are faced with them, just remember all of the reasons you wanted to quit smoking!

Quitting is a positive opportunity! It's a chance to feel and function better, to change how you view yourself, to extend your life, and to improve the quality of your life. It's an opportunity you should embrace with passion and pride.

Quitting is a journey. It may be short or long, but each step gets you closer and puts you more in control - no matter how many times you may have tried to quit before.

Quitting smoking is about making a change in your life by walking away from something harmful that you have come to depend on. That may take practice, patience and time. But you will do it if you stay focused, calm and positive, and if you don't give up.

These messages will come to an end, but your path to becoming an ex-smoker will not. Keep cheering yourself on. Keep celebrating those anniversaries. We know that you can do it, if you keep up all of the great work you've done so far. And remember, if you slip, it doesn't mean you have to give up. Just keep on working at it!

Sistersteel
03-28-2009, 03:24 AM
DAY 47 - Preparing for setbacks or difficult situations

What to watch out for in the weeks ahead

Setbacks can happen, but don't give up! Most smokers try several times before they finally quit for good. And most smokers who stop trying to quit do so within three months. So, re-read these messages and keep working at it for as long as it takes until you've quit for good.

Even though it may be hard, don't use this as a reason to give up! Don't be discouraged if you have a cigarette or start smoking again. Just don't give yourself permission to smoke again because it happens to others or has happened to you before.

Try as hard as you can to stay focused on your goal and committed to it. Do what you have to do to stay strong by staying away from temptations and risks. Here are some key ones to watch out for:

* Alcohol. Avoid drinking alcohol. This includes all wine, beer, liqueurs and spirits that contain alcohol. Drinking encourages you to "drop your guard" and lowers your chances of success.

* Other drugs. Avoid all recreational drugs. Like alcohol, they will lower your resistance.

* Weight gain. Many smokers will gain weight when they quit, but usually less than 4-5 kilograms (10 pounds). Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal: quitting smoking. Some quit-smoking medications may help delay weight gain.

* Bad mood or depression. There are a lot of ways to improve your mood other than smoking. Laughter truly is the best medicine if you're just feeling grumpy. If your depression stays for at least two weeks, you may need medication or help from a health professional.

If you are having problems with any of these things, talk to your doctor or other health care provider. As we mentioned in the beginning, if you are addicted to alcohol or other drugs, you will need more help than these messages can provide. Please seek the support and advice of your doctor.

Sistersteel
03-28-2009, 03:24 AM
DAY 48 - Preparing for setbacks or difficult situations

Becoming assertive about the new you!

As you become a non-smoker your relationships may change. We hope that everyone in your life is supportive, but we also know that not everyone is that lucky. You may find that the people who do not support your decision to become a non-smoker threaten your success. In order to make sure that you stick to your plan and reach your goal, you may have to develop new skills in handling difficult situations.

Here are some possible situations you may face in the weeks to come. Choose the ones that seem as if they could happen to you. Plan now how you would handle them and jot down a few notes in your Journal. Practise your responses in your head or out loud with a supportive friend who will give you honest feedback on your style. Remember, being assertive does not mean being aggressive. This may be the style of conversation you are used to when a situation of conflict arises, but now is as good a time as any to try to change that.

For more information and to develop some new skills in this area, take a course on self-esteem or assertiveness (believing in yourself). These may be offered through community programs. Or, go to the library and take out books or tapes on being assertive.

In the meantime, think about what you will say or do if someone:

* Gets angry or upset with you.

* Accuses you of changing and being different.

* Tries to convince you that there is no hard evidence that smoking is bad, and gives examples of smokers who have never been sick.

* Tells you that your relationship with them can't take the stress of your quitting.

* Blames you for everyone else having to suffer because you are in withdrawal and very grouchy.

* Criticizes you or starts an argument.

* Tells you that he or she wants the old you back.

* Refuses to support you in any way.

* Makes fun of you for eating or gaining weight because you have stopped smoking.

* Offers you cigarettes as a way to solve problems.

* Refuses to make the house or car smoke-free.

* Tells you to have a few cigarettes to get rid of the withdrawal - especially if you are in a bad mood.

* Continues to see you as a smoker and does not accept you as a non-smoker.

* Leaves cigarettes and ashtrays lying around on purpose to tempt you.

* Refuses to be patient with you if you are having withdrawal symptoms.

* Makes you justify and defend yourself for quitting.

* Smokes in front of you and tells you how good it feels.

Whatever happens, don't give in by having a cigarette. Sure, it isn't easy coping with conflict, but now that you've worked so hard, don't let someone else spoil it for you. Be true to yourself. You're worth it!

Sistersteel
03-28-2009, 03:25 AM
DAY 49 - Preparing for setbacks or difficult situations

Changing your way of thinking

You've made it a whole month without smoking. Treat yourself to something extra special today. And then keep plugging away at it, day by day.

There are many reasons why smokers stop trying to quit and start smoking again. Here are the most common ones and some new ways to think about them:

Gaining weight
Tell yourself: Cigarettes don't make me slim, attractive or dynamic. They make me lose control.

Unexpected stress
Tell yourself: Cigarettes don't solve problems or stop stress. They create stress. There are many other ways to deal with the stress in my life.

Facing a crisis (such as problems with your family, friends or work)
Tell yourself: Cigarettes don't make people like me or appreciate me. Only being myself can do that.

Peer pressure
Tell yourself: Most people don't smoke. They don't even like the smell of smoke! Most smokers would like to quit, too.

Use these ideas to help change negative thinking into positive reasons for quitting.

Try to understand why you might feel like smoking again and be prepared to change how you think. Then, you will be able to stick to your goal of quitting.

Sistersteel
03-28-2009, 03:25 AM
DAY 50 - Preparing for setbacks and difficult situations

Managing all kinds of situations, moods, people and thoughts

The key to preventing relapse is to be aware of the people, places, situations, thoughts, and emotions that trigger you to smoke and plan ahead of time what you will do to cope with each trigger. If you figure out ahead of time how you will deal with difficult situations, you are more likely to remain smoke-free.

If you are tempted to smoke and have a response already planned, you will be more confident that you can remain smoke-free in the situation.

If you do not have a response planned, it is more likely that you will feel less confident. As a result, it is more likely that you will slip and have a cigarette.

After you learn what works to help you control difficult moods at work without lighting up, you can try using the same strategies at home or when you are out socially. Each time a strategy works, write it down in your Journal. Think of it as creating a bank of strategies that you can access whenever you need to.

Sistersteel
03-28-2009, 03:26 AM
DAY 51 - Preparing for setbacks and difficult situations

Staying motivated for the health of it!

You no doubt wanted to quit smoking out of concern for your health or the health of your loved ones. Most people know that smoking causes lung cancer and heart disease. But are you aware of just how many diseases are related to smoking? Even if you don't think you're going to get one of these, take a look at the list. We admit that some of the risks are greater than others. But do you want to take the chance that you can beat the odds?

In the coming weeks, if you find yourself reaching for a cigarette, pull out this list and remind yourself how important quitting is. Tell yourself that you can get through this and that you're worth it. Remember, it is never too early or too late to quit!

The most common risks to your health are (in alphabetical order):

* Addiction

* Asthma in both children and adults (both smokers and non-smokers regularly exposed to second-hand smoke)

* Bladder cancer

* Breast cancer

* Cancer of the kidney

* Cataracts (a leading cause of blindness)

* Cervical Cancer

* Chronic bronchitis ("smoker's cough")

* Chronic Obstructive Pulmonary Disease (COPD)

* Circulation problems

* Colorectal cancer (cancer of the colon or rectum)

* Cranky, colicky babies

* Crohn's disease (a type of inflammatory bowel disease)

* Delay in conceiving a baby

* Ear infections and colds in children regularly exposed to second-hand smoke

* Early menopause (change of life)

* Ectopic pregnancy (tubal pregnancy)

* Emphysema

* Facial wrinkles

* Gum disease and cavities

* Hardening of the arteries

* Heart attacks and other types of heart disease

* Impotence (inability of a man to maintain an erection

* Liver cancer

* Low birth weight babies (babies who are smaller at birth than average)

* Lung cancer

* Miscarriage (when you lose the baby early in your pregnancy)

* Oral cancer of the lips and mouth

* Osteoporosis (causes weak and brittle bones and makes people more prone to fractures)

* Pancreatic cancer

* Peptic ulcer (a sore on the lining of the stomach)

* Perinatal death (having a stillborn baby or a baby who dies just after it is born)

* Preterm delivery (early delivery of the baby)

* Stroke (a brain attack - when a blood clot blocks a blood vessel or artery, or when a blood vessel breaks, interrupting blood flow to an area of the brain)

* Sudden infant death syndrome or SIDS (when the baby dies suddenly for no apparent reason)

* Throat cancer

* Uterine cancer

The good news is that when you quit smoking, your health improves almost immediately! So will the health of the people around you.

Sistersteel
03-28-2009, 03:26 AM
DAY 52 - Preparing for setbacks and difficult situations

Why some people don't reach their goal of becoming smoke-free

The good news is that lack of willpower is not the reason people are unable to quit. The most common reasons people are not successful at quitting smoking involve not doing the "work" of quitting:

* They do not work through their conflicting goals of wanting to quit and wanting to smoke.

* They do not write down a record of each cigarette they smoke before they quit.

* They do not develop a quit plan based on what makes them light up and what reinforces smoking in specific situations.

* They do not have clearly identified mini-goals and strategies or do not write them down to use as a guide in developing their quitting plan.

* They shift their attention and focus away from quitting and onto smoking or feeling deprived.

* They stop daily recording in their Journals so they don't have any feedback on how they are doing or what they could do differently.

* They blame their inability to quit on willpower rather than working with specific cues and rewards of smoking or cravings in specific situations.

* They do not learn to deal with mistakes or adjust their plans as conditions change.

Most people can get away with not doing some of this work, but if you haven't done any of it, you could be headed for a tough time over the next several weeks. You may want to go back through these messages and work through all of the exercises over the next month. This could mean the difference between reaching your goal or going back to being controlled by cigarettes. Take the time. You're worth it!

Sistersteel
03-28-2009, 03:26 AM
DAY 53 - Preparing for setbacks or difficult situations

Are you really an ex-smoker now?

You'll know you're an ex-smoker when:

* You don't often have strong urges to smoke - they are more like memories of wanting to smoke.

* You feel glad that you don't smoke anymore.

* You never have a cigarette "just to see".

* You think of yourself as a non-smoker, not as someone who is trying to quit smoking.

If you're like most people, you're not an ex-smoker just yet, but you're well on your way. You are a healthier person now, both physically and emotionally. You should be very proud of yourself. We know how tough it has been. Congratulations!

The road ahead may still be a bit bumpy. Any change is difficult to make. But when nicotine addiction is also involved, it can be really tough. You are training yourself to behave in a new way. That takes practice, patience, commitment and time. Remind yourself every morning and every day why you are quitting.

Be easy on yourself if you slip up. Remember that setbacks are sometimes part of the process of quitting smoking. If you do slip and have a cigarette, re-read the messages from Days 31, 35, 40 and 50 to help you get your confidence back. Learn from your mistake. (Hey, we all make them!) Figure out what made you light up and plan how you would handle the situation in future.

Whatever you do, do not give in to feelings of guilt. They will only stress you out and make it harder for you to get back to reaching your goal of becoming smoke-free.

Sistersteel
03-28-2009, 03:27 AM
DAY 54 - Getting support

Still need help?

You may find that, even with all of the information provided in these messages, you still need a bit more help. That's okay. Maybe you need a group program, counseling, or just more information. Help provides you with information you need to carry through with your desired changes. Help comes in many forms:

* self-help books, pamphlets, tapes, and videos

* web-sites by medical professionals and organizations

* Toll-free telephone quitlines

* health care professionals such as physicians, therapists, pharmacists, psychologists, nurses, dentists, etc.

* non-profit agencies such as the Cancer Sociey, the Lung Association, and the Heart and Stroke Foundation.

* support groups such as Nicotine Anonymous.

* formal smoking cessation programs in your community.

Books, pamphlets, tapes, videos, and web-sites are best suited for those who need a starting point, more information on what needs to be done, a better idea of the process involved in changing, or a guide for what to do and when to do it. Self-help tends to work well with people who are highly motivated, who are not experiencing extreme withdrawal, who like to do things on their own.

Physicians are often helpful in dealing with the addictive nature of smoking. They can help you decide whether nicotine gum, nicotine patch, or prescription medications such as bupropion might be helpful. They can also help in the diagnosis and treatment of depression and anxiety disorders.

Don't forget that you can also find out more about quitting through toll-free telephone quitlines. Quitlines offer support for smokers who want to quit, may be thinking of quitting, have quit and need support, or enjoy smoking and do not want to stop. Trained cessation specialists can help you develop a structured plan, answer your questions and refer you to other smoking cessation services in your community. They can also provide support for family and friends who want to help a smoker.

Sistersteel
03-28-2009, 03:27 AM
DAY 55 - Preparing for setbacks and difficult situations

Quitting happens with time

The five stages of quitting show you that becoming a non-smoker is a process. You have to accept that it takes time. You may even have to go through some stages more than once.

Stay focused on your goal. Try not to be discouraged if you have setbacks or if you have to repeat a stage. Try not to be upset even if you have to start all over again. (This may happen, especially if you tried to start the quitting process before you really worked through the first few stages.)

Every effort you make is part of the process. Every effort is helpful. Each time you try to quit you will learn something new about yourself. You will learn more about why you smoke, what makes it hard to resist, and what you can do instead of lighting up.

Recognize and be proud of all your efforts. Congratulate and reward yourself each time you move forward from one stage to the next. Each success is well worth celebrating!

Above all, be patient with yourself and determined. Take things one day at a time and you will reach your goal. By learning new skills and more about yourself as you move toward that goal, you will be much more able to stay smoke-free!

Sistersteel
03-28-2009, 03:28 AM
Day 56

CONGRATULATIONS! You should be proud of yourself. You've now gone five whole weeks without smoking. http://www.soberrecovery.com/forums/images/smilies/smile.gif