Guide to Quitting Smoking

How to stop to smoke... And to leave for conducts


This information from National institute of cancer diseases (NCI).

Preparation independently to stop smoking
Decide positively, that you wish to throw. Try to avoid negative thoughts on how it would be difficult.
To list all reasons which need to be closed. Every night before transition to a bed to repeat one of these reasons in 10 times.
Working out to resolutely personal reasons in addition to the health and a duty of others. For example, I think, all time you of a waste with a cigarette days off, were torn from to buy a package, hunting for light etc.
The beginning in a condition of physically: the Beginning modest program realisation; to Drink it is more than liquid; to Receive set of rest; And to avoid weariness.
To establish term for an exit - it is possible, special day, for example, birthday, anniversary of yours, or Great American Smokeout. If you smoke strongly on work, to leave during your holiday that you are already attached back when you will return. To make date it is sacred and did not wish anything to change. It will allow to trace easily day you became Non-smoking and to celebrate this date annually.

Knowing that to expect
To have realistic expectations - to stop to smoke uneasy, but it not is impossible. More than 3 million Americans to close annually.
It is considered to be, that removal of symptoms carry a temporality. They, as a rule, only last 1-2 weeks.
Know, that the majority of relapses occur within the first week after back when with symptoms are the most resolute, and the body still depends on nicotine. Remember that it will be more than your time and to use all personal resources, will, a family, friends, and councils in this booklet to you through this critical period successfully.
Know, that the majority of other relapses occurs in first three months after to stop to smoke, when situational triggers, such as features of stress a case occur unexpectedly. These times, when people for cigarette achievement automatically as they to connect smoking with the weakening. It is that situation that it is difficult to prepare for itself while it happens, therefore it is especially important to recognise it if it really occurs. Remember that smoking is a habit, but a habit it is possible to break off.
To realise, that the most successful former smokers to throw for the goods only after several attempts. You can be one of those who can leave on the first I will try. But if you not to surrender. Try once again.

Attraction someone
The rate of the friend it is possible to leave for terms. Put cigarettes of money it is allocated on every day you do not smoke also confiscation if you smoke. (But if you smoke not to surrender. To simply strengthening of your determination also try once again.)
Ask your friend or the spouse to leave with you.
Tell to your family and friends, that you to stop to smoke and when. They can be the important source of support both to, and after to close.

Ways of refusal of smoking

Transition of cigarettes of mark
Transition to a brand to you unpleasant.
Brand change that is low in pitches and nicotine couple of weeks to your term. It will help to change behaviour of smoking. However, do not smoke more cigarettes, to inhale them more often or deeply, or a place near at hand over a hole in filters. These actions you increase nicotine consumption, and the idea consists in receiving bodies for functioning without nicotine.

To cut out downwards number of cigarettes you smoke
Smoke only half of each cigarette.
Every day to postpone illumination the 1 hour first cigarettes.
You solve smoke only in odd or even hours per day.
Solve in advance, how many cigarettes you smoke in day. For each additional cigarette to give dollar on favourite charities.
Change a food to help you to reduce. For example, drink milk as which many people consider incompatible with smoking. The end of a dish or snack with something, that will not lead cigarettes.
Involve on a glass of juice instead of cigarettes for "export to me activity".
Remember: Metal downwards can help to leave to you, but it does not substitute to stop to smoke. If you approximately to seven cigarettes in day, it is time to establish term to leave and receive it is ready to adhere to it.

Not a smoke "Automatically"
Smoke of cigarettes only you really want. The general of before you will light up cigarettes from pure habits.
Not empty your ashtrays. It will remind you of that, how many cigarettes you smoked every day, and it is visible, and a smell of cigarettes become outdated butts it will be very unpleasant.
To make itself realises everyone cigarettes by means of an opposite side or to put cigarettes in an unfamiliar place or in another a pocket to break off automatic reach.
If light many times in day not to think at all about it, try to look in a mirror, each time when you place correspond to yours of cigarettes - you can solve, it is not necessary.

To make to smoke inconveniently
Stop of purchase of cigarettes in a box. Wait, while one package is empty before to buy another.
The feet transporting cigarettes with you at home or on work. Do them difficultly to receive.

Make unpleasant smoking
Could only under circumstances, which not especially pleasant for you. If you wish to smoke with others, only a smoke. Transform yours to preside on an empty corner, and to concentrate only on cigarettes you of smoking and all its numerous negative consequences.
Gathering of all of yours stubs of cigarettes in one big container as glass visual as a reminder on a sewage has acted smoking.

Directly ahead of the Exit
Practice will be without cigarettes.
I do not think, never to smoke again. Think of an exit in 1 day for a while.
Tell you do not smoke today, and then, not.
Cleanliness of your clothes to relieve them of a smell of cigarettes which can remain for a long time.

Next day you stop to smoke
To help out of all your cigarettes and matches. To hide yours lighters and ashtrays.
Visit the stomatologist and your teeth stains are cleared to get rid from tobacco. Pay attention, how they look, beautiful and their determination thus.
Create the list of things which need to be bought for itself or someone another. The estimate of expenses from the point of view of packing of cigarettes also has put money aside to buy these gifts.
Watch it is very occupied for the big day. Choose films, action, to accept for a long time walks, bicycles to go top.
Remind your family and friends that is your day to leave and ask to help them to you in raw points of the first couple of days and weeks.
To buy treatment or to make something special for celebrating.

Right after the Exit
Working out pure, fresh, nonsmoking environments round itself, on work and houses. To buy flowers. You can be surprised, how many it is possible to enjoy their aroma now.
Some days after an exit to spend the first it is a lot of free time, how much it is possible in places where smoking is not supposed, such as libraries, museums, theatres, department stores, and church.
Drink of a considerable quantity of water and fruit juice (but avoid the drinks containing caffeine).
Try to avoid some alcohol, coffee and other drinks, connected with smoking of cigarettes.
Strike before conversation instead of approach for cigarettes.
If you pass sensation of presence of cigarettes in your hands, to play with something else, for example, a pencil, a paper clip, marble.
If you pass something having in the mouth, try a toothpick or counterfeit cigarettes.

Avoid Temptation
Instead of smoking after food intake to receive from the table, and your teeth a brush or to go on walk.
If you always smoke during driving, to listen to radio especially interesting programs or favourite music, or public transport, but if it is possible.
In the first 1-3 weeks to avoid situations, you resolutely to unite with pleasant aspects of smoking how to look favourite TV of the program, sitting in a convenient armchair, or a cocktail before a supper.
While you are not assured, that you can stop at cigarettes, limit dialogue for your health, action on fresh air or situations, when to smoke it is not authorised.
If you be in a situation when you will be inclined a smoke, such as a cocktail or a party supper, try to connect with nonsmokers there.
Try to analyse announcement cigarettes to understand, how they try to "sell" to you of separate marks.

When will reach Crazies
Watch oral substitutes a hand. Try carrots, marinaded cucumbers, sunflower seeds, apples, carrots, raisin or an elastic band without sugar instead of cigarettes.
We take 10 deep breaths and to spend last, and illumination coincide. Exhale slowly and blow in a match. To pretend to be, that cigarettes and to crush it in an ashtray.
To take a shower or a bath if it is possible.
Learn to relax quickly and it is deep. Make to itself weak, to visualise wonderful, pleasant situations and to receive from all for an instant. A concentrate that the peace image and anything else.
Lungs of smoking or candle instead of cigarettes.
Never dare to think, that "one has not suffered" - it will be.

To find new habits
Change habits to smoke to make difficultly, it is impossible or not necessities. For example, difficultly smoke, you swimming, jogging or games in handball. When your desire for cigarettes is intensive, wash hands and ware, or to try new recipes.
At things which are necessary for using your hands. Try a crossword puzzle of a puzzle, figured, gardening, or to the house. To begin bicycles riding or a dog for walk; to Give itself manicure; Write letters.
Enjoy from a pure mouth - taste and to keep its cleanings of a teeth yours often and with ability to live use.
Piece it is a lot of.
To receive set of rest.
Pay attention to appearance. Appearance and style sharply.
Try to find time for activity which are the most significant, satisfactions, and important for you.

About types weight

Many people who consider an exit smoking are very disturbed types weight. If you are disturbed weight increases, to keep these moments in attention:
The exit at all does not mean, you automatically to receive weight. When people of a profit because they often eat it more when they to leave.
Advantages to give a cigarette much more outweigh lacks having added some pounds. You should receive very much a weight considerable quantity to compensate many advantage for health, that normal profit on the smoker to stop to smoke. To observe that you are and if you are disturbed types weight, to consider following councils.

Good advice to help you to avoid weight increase
Be convinced of that well balanced food, from appropriate quantity of fiber, carbohydrates and fat.
Not to establish term for rest when temptation high caloric content of a food and drinks, can be too difficult to resist.
Drinks a water glass before the food.
To compare itself weekly.
Whose elastic band without sugar if you want a sweet food.
The menu plan carefully and calculation of calories. Do not try to lose weight; Try to keep yours prequitting weight.
Were low caloric content of a food on hands under the price. Some good a choice of fresh fruit and vegetables, fruit and vegetable juice, low level of fat a cottage cheese, and air - a window popcorn without oil.
Waste time for daily exercises or to enter in realisation of the organised group.
Natural Ways to Quit Smoking