The Inside Story
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7 Ways to Make Quitting Easier #1: What Type of Smoker Are You? Everyone's smoking pattern is different. We have a quiz that may help you determine your smoking pattern and methods to help you quit smoking. After completing the quiz return to this page for an explanation of your results. Click here for the quiz that gives you a personal profile of your own smoking pattern. Look at your score and circle the scores above 11. These are important factors for you. Read the explanations about these factors. When you quit smoking, use the methods suggested for these factors. Stimulation A high score means you use cigarettes to give you energy and keep you going. When you quit you could try to find a less dangerous substitute. A brisk walk or other exercise will wake you up and keep you energized. Handling You find pleasure in the handling aspect of smoking. You may find it helpful to substitute a pen, jewellery or other objects. Pleasurable Relaxation You use cigarettes to 'feel good' and enhance pleasurable feelings. You smoke in pleasant relaxing situations. When you quit, it will help to substitute other pleasurable activities. Exercise and enjoyable social activities are effective substitutes. Tension Reduction A high score means you use cigarettes in times of stress. It will be helpful to learn other ways of dealing with stress such as exercise, relaxation exercises, meditation, sleep and rest. Psychological Addiction A high score means craving for another cigarette begins after you put one out. Here, especially, tapering off does not work. Cold turkey is the best way to overcome the psychological craving you may experience. Habit A high score means it is likely you do not get much satisfaction out of smoking. In fact, you may frequently smoke without even realizing you are doing so. It will be easier to quit if you can break the habit patterns you've built up. When you are going to have a cigarette you may want to ask yourself why you want it and if in fact you do. #2: The Best Way To Quit: Cold Turkey Quitting Cold Turkey is better than tapering off. Tapering causes withdrawal symptoms. #3: What Triggers Your Smoking? Triggers are people, places and situations that trigger you to smoke. Some common ones are with coffee, after a meal, and with friends who smoke. What are your triggers? #4: Reduce Stress With Exercise, Fun Activities and Relaxing! Increase your willpower by avoiding pitfalls like: Here is an exercise to help you relax:Since many of us have forgotten how to take a really deep breath, the muscles around the rib cage have gotten tight. It is important to stretch these muscles and breathe freely. To do this, stand up as straight as possible. Raise both arms up to the sides until they are straight out from the shoulders. Inhale slowly as if you were trying to breathe into your stomach. At the same time stretch your arms backwards as far as you can. (Try to make your shoulder blades touch). Hold the breath and position for a few seconds. Slowly exhale and relax your arms. #5: Withdrawal Symptoms They don't last long! Withdrawal Symptoms are caused by the body adjusting to a decrease in nicotine and carbon monoxide levels. They are a signal the body is adjusting to new, healthier conditions. Some smokers have none: others have several. Physical withdrawal symptoms usually decrease after a week. If you're suddenly hit with a strong craving to smoke, try these steps: What if you gave in and smoked? Don't be discouraged. Remember the old saying about 'losing the battle but not the war.' Just pick up where you left off. Don't let discouragement reduce your willpower.#7: Getting Support
Friends & Ex-Smokers - Line up a friend who will understand what you are going through. |
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