Tips To Help You Quit Smoking

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Reason: Smoking gives me more energy.

  • I smoke to keep from slowing down.
  • I reach for a cigarette when I need a lift.
  • When I'm tired, smoking perks me up.

Tips to help you quit smoking

  • Get enough rest.
  • Exercise regularly.
  • Take a brisk walk.
  • Eat balanced, nutritious meals.
  • Drink lots of water.
  • Avoid getting bored.

Reason: I like to touch and handle a cigarette.

  • I feel more comfortable with a cigarette in my hand.
  • I enjoy getting a cigarette out of the pack and lighting it up.
  • I like to watch the smoke when I exhale.

Tips to help you quit smoking

  • Pick up a pen or pencil when you want to reach for a cigarette.
  • Play with a coin.
  • Put a plastic cigarette in your hand or mouth.
  • Hold a real cigarette if the touch is all you miss.
  • Eat regular meals to avoid being hungry.
  • Take up a hobby that keeps your hands busy.
  • Have a low-fat, low-sugar snack like carrot sticks, apple slices, or bread sticks.

Reason: Smoking is a pleasure.

  • Smoking cigarettes is a pleasant and enjoyable.
  • Smoking makes good times better.
  • I want a cigarette most when I am comfortable and relaxed.

Tips to help you quit smoking

  • Enjoy the pleasure of being tobacco-free.
  • Spend the money you save on cigarettes on another kind of pleasure.
  • Remind yourself of the health benefits of quitting.

Reason: Smoking helps me relax when I'm tense or upset.

  • I light up a cigarette when something makes me angry.
  • Smoking relaxes me in a stressful situation.
  • When I'm depressed, I reach for a cigarette to feel better.

Tips to help you quit smoking

  • Use relaxation techniques to calm down when you are angry or upset.
  • Exercise regularly.
  • Remember that smoking never solves the problem.
  • Avoid or get out of stressful situations that might tempt you to smoke.
  • Get enough rest.

Reason: Smoking is a habit.

  • I smoke cigarettes automatically without even being aware of it.
  • I light up a cigarette without realizing I have one burning in an ashtray.
  • I find a cigarette in my mouth and don't remember putting it there.

Tips to help you quit smoking

  • Cut down gradually.
  • Change your smoking routines.
  • When you want a cigarette, wait one minute.
  • Be aware of every cigarette you smoke.
  • Set a date for giving up smoking altogether and stick to it.

Reason: Smoking helps me relax when I'm tense or upset.

  • I light up a cigarette when something makes me angry.
  • Smoking relaxes me in a stressful situation.
  • When I'm depressed I reach for a cigarette to feel better.

Tips to help you quit smoking

  • Use relaxation techniques to calm down when you are angry or upset.
  • Exercise regularly.
  • Remember that smoking never solves the problem.
  • Avoid or get out of stressful situations that might tempt you to smoke.
  • Get enough rest.
  • Enjoy relaxation.

Excerpt from The Ill Effects of Smoking, Institute of Pulmonary Medicine, St. Luke's Medical Center