Introduction
Becoming a smoker was a journey. The journey probably began for you many years ago when you started experimenting with those first cigarettes. They probably were not so good, but as time passed, your body became used to smoking. You probably found
yourself smoking more regularly and in more situations. You developed certain patterns for your smoking.

Smoking became a part of who you are. Cigarettes have probably been a part of your identity for your entire adult life.

Becoming a nonsmoker is also a journey and a learning process. Think of this process as a new beginning. It’s a process of change over time. As time passes, you will learn more about being a nonsmoker and will develop a new identity as a nonsmoker. You will become comfortable in life’s situations without smoking. To be successful, you must maintain your commitment to this change over time. The new tobacco-free you will discover a world of benefits as a result of your journey. There is life after
smoking, and it is truly better. Use this workbook as your road map as you make this important journey. It contains helpful information and tips in a format that lets you actively participate in planning for a smoke-free life.



Use more than one of these ideas and boost your odds of quitting smoking for good. Ever measured your need for nicotine. Do you know your smoking patterns. Need some motivation to quit. Browse this page for helpfor yourself or anyone you know who's trying to quit. To kick the habit for good, you need motivation, dependable support, and sound strategies. Quitting smoking is one of the best things you can do for yourself and your loved ones.

Got more info about this video. Visit our Reprint Page for information on reprinting our articles. Need an article for your website, ezine, company bulletin or other publication. Bookmark and visit this page often, as we strive to add new content regularly. Smoking cessation is a process, not just a one-time event that day you put down your cigarettes. Information is the key to helping smokers understand the effects of smoking, why they smoke, and how they can quit.

Save up to 81% and be entertained and inspired with America's favorite magazine. To continue with your YouTube experience, please enter the verification code below. We have been receiving a large volume of requests from your network. Use the form below to email this article to your friends. Use the feedback form below to submit your comments. Suck on cough drops or sugarless hard candy. Coughing Sip warm herbal tea. Tenseness, irritability Take a walk, soak in a hot tub, try relaxation or meditation techniques. Hunger Drink water or low-calorie liquids. Try relaxation or meditation techniques.

Headaches Take a warm bath or shower. You've significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer - not just lung cancer. Most important, you've greatly improved your chances for a longer life. It's important to understand that the unpleasant after-effects of quitting are only temporary and signal the beginning of a healthier life. Your sense of smell and taste may improve. Within a few days, you'll probably begin to notice some remarkable changes in your body. The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke. Within 12 hours after you have your last cigarette, your body will begin to heal itself. References are available upon request.

Take time for daily exercise, or join an organized exercise group. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Have low-calorie foods on hand for nibbling. Don't try to lose weight - just try to maintain your prequitting weight. Plan menus carefully, and count calories. Chew sugarless gum when you want sweet foods. Drink a glass of water before your meals. Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.

You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. The benefits of giving up cigarettes far outweigh the drawbacks of adding a few extra pounds. Many people who're considering quitting are very concerned about gaining weight. Light incense or a candle instead of a cigarette. Concentrate on that peaceful image and nothing else. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Learn to relax quickly and deeply. Exhale slowly and blow out the match.

Take 10 deep breaths and hold the last one while lighting a match. Try to find time for the activities that are the most meaningful, satisfying, and important to you. Pay attention to your appearance. Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.

Do things that require you to use your hands. Change your habits to make smoking difficult, impossible, or unnecessary. Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands. Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed. For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner. If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can. If you miss having something in your mouth, try toothpicks or a fake cigarette.

Strike up a conversation instead of a match for a cigarette. Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking. Drink large quantities of water and fruit juice. The first few days after you quit smoking, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.

Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself a treat or do something special to celebrate. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents. Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Hide your lighters and ashtrays. Throw away all your cigarettes and matches. Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.

Smoke only under circumstances that aren't especially pleasurable for you. Make them difficult to get to. Stop carrying cigarettes with you at home and at work. Wait until one pack is empty before you buy another. Stop buying cigarettes by the carton. Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.

I Want to Quit Smoking