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When you decide to quit, get rid of all smoking related
paraphernalia. Toss out your lighters, crumple up and throw away your
cigarettes, and give away your ashtray collection. Do not keep anything
inside the house that you use for smoking. Be certain to clean out all
areas that may hold some stray cigarettes, such as the glove compartment
of your car, your desk at work, or your purse and jacket.
When taking a break at work, is may have become an ingrained
habit to go outside for a smoke with your coworkers. It is time to come
up with a new and equally enjoyable routine that incorporates the
interactions with coworkers while staying far away from the smoke and
cigarettes. Perhaps make new acquaintances in the break room with your
non-smoking coworkers. Or perhaps this will be a great time for a quick
and refreshing walk around the block to stretch a little bit and to take
some deep breaths. You may also want to consider taking up crossword
puzzles, as they will occupy you and may take away the temptation to
reach for a cigarette.
While watching TV, many experience
extraordinary cravings due to the ingrained habit of kicking back,
watching an enjoyable program, and smoking. While it would be easy to
suggest simply getting out and taking a walk, in and of itself this is
not a realistic idea for every time you are sitting down in front of the
tube. Instead, take up a new hobby, such as knitting, that will occupy
your hands while you watch TV. Small quantities of unshelled sunflower
seeds or pistachio nuts will also help to assuage the behavioral
cravings.
Avoid locations that you associate with smoking, such
as the local bar, the smoking section of your favorite restaurant, or
the area in front of the pro-shop at your golf course. Find new hangouts.
If
you feel vulnerable, avoid people who smoke. While you will come across
the occasional smoker and will most likely be able to withstand the
temptation, it is imperative to avoid the big events that draw many
smokers.
Mimic responses to common questions and suggestions. You
role-play with your children to help them deal with certain situations,
and the same works for you. Practice saying “no thanks” in front of the
mirror. Practice saying “no thank you, I quit.” Don’t be shy about
communicating your resolve.
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