The quitnet.com Tip of the Day:
Snacks to Keep You Busy
When you feel the urge to smoke, have a snack that keeps your hands and mouth busy. Buy a bag of shelled peanuts to eat, so that you have to work at shelling each nut. Do the same with sunflower seeds. Make a big bowl of popcorn, a good low-fat snack. Practice catching pieces in your mouth.
Showing posts with label quit smoking tips. Show all posts
Showing posts with label quit smoking tips. Show all posts
Sunday, July 12, 2009
Saturday, July 11, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Relaxation Is Easier Than You Think
Consciously relaxing your body and mind is really helpful, not just in the early days of quitting, but as a way of dealing with stress in your life from now on. Relaxing can be pretty easy to do, once you get the hang of it. Simply close your eyes and breathe naturally, picturing your breath as it flows in and out of your body. You may want to imagine your breath filling your body with energy, and then pulling all tension out with it as you exhale.
Relaxation Is Easier Than You Think
Consciously relaxing your body and mind is really helpful, not just in the early days of quitting, but as a way of dealing with stress in your life from now on. Relaxing can be pretty easy to do, once you get the hang of it. Simply close your eyes and breathe naturally, picturing your breath as it flows in and out of your body. You may want to imagine your breath filling your body with energy, and then pulling all tension out with it as you exhale.
Friday, July 10, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
A Question Of Priorities
Sometimes you have to make quitting your #1 priority; which can mean putting your social life on hold during the early days. If you must socialize in risky environments, perhaps your party friends can help you by smoking less around you, etc. This is your quit, and you need to do whatever you can to not smoke. The responsibility is yours.
A Question Of Priorities
Sometimes you have to make quitting your #1 priority; which can mean putting your social life on hold during the early days. If you must socialize in risky environments, perhaps your party friends can help you by smoking less around you, etc. This is your quit, and you need to do whatever you can to not smoke. The responsibility is yours.
Thursday, July 9, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Caffeine and Nicotine
For many people, coffee is strongly associated with smoking. If this is true for you, try changing your coffee drinking routine. Sit in a different chair or room, or take your coffee differently. Changing your coffee mug may help, too. While you drink coffee do something different than you usually do; you could try reading quit-smoking literature, for example. If you go out for coffee, go to a non-smoking place. Some people choose to switch to another hot beverage and avoid drinking coffee altogether in the early days of quitting.
Caffeine and Nicotine
For many people, coffee is strongly associated with smoking. If this is true for you, try changing your coffee drinking routine. Sit in a different chair or room, or take your coffee differently. Changing your coffee mug may help, too. While you drink coffee do something different than you usually do; you could try reading quit-smoking literature, for example. If you go out for coffee, go to a non-smoking place. Some people choose to switch to another hot beverage and avoid drinking coffee altogether in the early days of quitting.
Wednesday, July 8, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Avoid Excess Sugar Consumption
Avoid eating any foods high in refined sugars, carbohydrates, and fat. Eating a well-balanced diet of healthy foods, such as fruits, vegetables, and low calorie snacks is a good way to minimize weight gain. To avoid excess sugars and fat, start reading food labels. It is also helpful to avoid alcohol when you are quitting smoking. This can help to reduce your chances of relapse. Some people also choose to avoid coffee when they are quitting. If you find it hard to avoid smoking when you drink coffee, you may want to try another beverage of choice like tea or hot cocoa.
Avoid Excess Sugar Consumption
Avoid eating any foods high in refined sugars, carbohydrates, and fat. Eating a well-balanced diet of healthy foods, such as fruits, vegetables, and low calorie snacks is a good way to minimize weight gain. To avoid excess sugars and fat, start reading food labels. It is also helpful to avoid alcohol when you are quitting smoking. This can help to reduce your chances of relapse. Some people also choose to avoid coffee when they are quitting. If you find it hard to avoid smoking when you drink coffee, you may want to try another beverage of choice like tea or hot cocoa.
Tuesday, July 7, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Dealing with Frustration
You may be finding that the little problems in life seem incredibly difficult. This is an effect of withdrawal from nicotine and WILL pass in a couple of weeks. You don't have to smoke to deal with frustration. You can choose a different response. How have you seen other people handle frustration, in healthy ways? To let go of frustration, get alone for a few minutes and take a few deep breaths, slowly counting to ten for each inhale and exhale. You could try clenching your fists for a count of five, then shaking out your hands several times; imagine getting rid of some of that frustration as you shake your hands out, like a dog gets rid of water by shaking after a swim. Do this several times, followed by a few slow and calming breaths.
Dealing with Frustration
You may be finding that the little problems in life seem incredibly difficult. This is an effect of withdrawal from nicotine and WILL pass in a couple of weeks. You don't have to smoke to deal with frustration. You can choose a different response. How have you seen other people handle frustration, in healthy ways? To let go of frustration, get alone for a few minutes and take a few deep breaths, slowly counting to ten for each inhale and exhale. You could try clenching your fists for a count of five, then shaking out your hands several times; imagine getting rid of some of that frustration as you shake your hands out, like a dog gets rid of water by shaking after a swim. Do this several times, followed by a few slow and calming breaths.
Monday, July 6, 2009
Quitnet.com Tip of the Day
My quitnet.com Tip of the Day:
Dealing with cravings
You've done it. You've made it well into your quit day and you are still smoke free! You're probably beginning to have cravings for tobacco, however, and are wondering how you are going to deal with them. Craving a cigarette can be hard to deal with but remember -- cravings are temporary and pass in a few minutes. Fight the urge to smoke with the Five D's: Delay (until the urge passes); Deep breaths; Drink water; Discuss your cravings; and do something to Distract yourself (like exercise one of the other four D's, for example).
Dealing with cravings
You've done it. You've made it well into your quit day and you are still smoke free! You're probably beginning to have cravings for tobacco, however, and are wondering how you are going to deal with them. Craving a cigarette can be hard to deal with but remember -- cravings are temporary and pass in a few minutes. Fight the urge to smoke with the Five D's: Delay (until the urge passes); Deep breaths; Drink water; Discuss your cravings; and do something to Distract yourself (like exercise one of the other four D's, for example).
Sunday, July 5, 2009
Quitnet.com Tip of the Day
Here is my quitnet.com Tip of the Day:
Quit Day!
Quit Day - Congratulations!!! This is it, the moment you've prepared for, anticipated and even dreaded. Fear not! A vast majority of successful quitters will tell you that their fearful expectations were always far worse than the reality of quitting smoking itself. This is your quit! Nothing in the world can make you throw it away, and all the power in the world is available to help you succeed. How about logging on to the QuitNet and announcing your quit in the forums? Such a public commitment to your quit can really make a difference. You'll get cheered on by many others successful in their quits- so be prepared to stand up and take a bow!
Quit Day!
Quit Day - Congratulations!!! This is it, the moment you've prepared for, anticipated and even dreaded. Fear not! A vast majority of successful quitters will tell you that their fearful expectations were always far worse than the reality of quitting smoking itself. This is your quit! Nothing in the world can make you throw it away, and all the power in the world is available to help you succeed. How about logging on to the QuitNet and announcing your quit in the forums? Such a public commitment to your quit can really make a difference. You'll get cheered on by many others successful in their quits- so be prepared to stand up and take a bow!
Friday, July 3, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Log On, Don't Light Up!
You're almost there...your quit day is today! One the best ways to get through the process of quitting smoking is to have support. Thats where the QuitNet can really help. When you feel like lighting up, log on to the "Q" and read or post a message in the forums, participate in one of the chat rooms or check your Q-Mail. Since most cravings last less than 5 minutes, a short distraction is all you need. You CAN do this. Good luck!
Log On, Don't Light Up!
You're almost there...your quit day is today! One the best ways to get through the process of quitting smoking is to have support. Thats where the QuitNet can really help. When you feel like lighting up, log on to the "Q" and read or post a message in the forums, participate in one of the chat rooms or check your Q-Mail. Since most cravings last less than 5 minutes, a short distraction is all you need. You CAN do this. Good luck!
Thursday, July 2, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Tell Your Family and Friends!
As part of preparing for your quit-date, you may want to get some support from your family and close friends. Think about the ways that they can be helpful to you, and then communicate those ways to them. For example, will you want to be asked about how your quit-attempt is going, or would you like to be left alone on this topic unless you bring it up? Also, if you discuss with them, before your quit-date, the fact that you might be a bit hard to live with for a while, they’ll be less likely to take your irritable behavior personally.
Tell Your Family and Friends!
As part of preparing for your quit-date, you may want to get some support from your family and close friends. Think about the ways that they can be helpful to you, and then communicate those ways to them. For example, will you want to be asked about how your quit-attempt is going, or would you like to be left alone on this topic unless you bring it up? Also, if you discuss with them, before your quit-date, the fact that you might be a bit hard to live with for a while, they’ll be less likely to take your irritable behavior personally.
Wednesday, July 1, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
A Little Exercise is Better Than None
Exercise can be very helpful when you are trying to quit smoking. Smokers are less likely to exercise; conversely, people who exercise regularly are less likely to smoke. Adding even a moderate amount of exercise can burn calories and increase metabolism- helping to avoid or minimize weight gain. Also, regular exercise can reduce stress and enhance your sense of well-being (by increasing metabolism and dopamine synthesis in the brain). NOTE: If you are considering starting a new exercise program, talk to your doctor first. Your physical capability may not be on a par with your enthusiasm. Normally, it helps to set modest goals at first, and increase your activity gradually. Start with goals you know you can achieve, and increase the challenge after you've developed the HABIT of exercise.
A Little Exercise is Better Than None
Exercise can be very helpful when you are trying to quit smoking. Smokers are less likely to exercise; conversely, people who exercise regularly are less likely to smoke. Adding even a moderate amount of exercise can burn calories and increase metabolism- helping to avoid or minimize weight gain. Also, regular exercise can reduce stress and enhance your sense of well-being (by increasing metabolism and dopamine synthesis in the brain). NOTE: If you are considering starting a new exercise program, talk to your doctor first. Your physical capability may not be on a par with your enthusiasm. Normally, it helps to set modest goals at first, and increase your activity gradually. Start with goals you know you can achieve, and increase the challenge after you've developed the HABIT of exercise.
Tuesday, June 30, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
What Are You Afraid Of?
What are your fears about quitting smoking? Put them down on paper and take a look at them. Maybe you didn’t even know that these fears were lingering in your mind, keeping you from trying to quit. Are you afraid you’ll lose certain friends, or lose an image you think smoking gives you? Be honest with yourself and you may find you’re better able to think about seriously trying to quit.
What Are You Afraid Of?
What are your fears about quitting smoking? Put them down on paper and take a look at them. Maybe you didn’t even know that these fears were lingering in your mind, keeping you from trying to quit. Are you afraid you’ll lose certain friends, or lose an image you think smoking gives you? Be honest with yourself and you may find you’re better able to think about seriously trying to quit.
Monday, June 29, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Consider How Smoking Molds Your Life
Spend some time considering, and even writing down, how smoking affects you. Have you noticed signs of being addicted to nicotine, such as having really strong cravings in the morning, or having to leave for a smoke during a movie? What habits have you built around smoking? Do you always smoke after meals? Do you smoke as a way to deal with feelings/stress? As you become more aware of the role smoking plays in your life, you'll discover ways to change.
Consider How Smoking Molds Your Life
Spend some time considering, and even writing down, how smoking affects you. Have you noticed signs of being addicted to nicotine, such as having really strong cravings in the morning, or having to leave for a smoke during a movie? What habits have you built around smoking? Do you always smoke after meals? Do you smoke as a way to deal with feelings/stress? As you become more aware of the role smoking plays in your life, you'll discover ways to change.
Sunday, June 28, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Keep Lots of Healthy Food On Hand
In preparation for quitting, get in the habit of keeping your kitchen well-stocked with fruits and vegetables. You'll then have something to reach for when you get a craving. Cut your favorite veggies into sticks and put them in baggies. Eat baby carrots. Keep a bowl of grapes in the fridge, washed and ready to eat. Put apples in the living room. When you read or watch TV, you'll have an apple to reach for in place of a cigarette. By the way, if you're angry, apples and other crispy foods have a loud, satisfying crunch.
Keep Lots of Healthy Food On Hand
In preparation for quitting, get in the habit of keeping your kitchen well-stocked with fruits and vegetables. You'll then have something to reach for when you get a craving. Cut your favorite veggies into sticks and put them in baggies. Eat baby carrots. Keep a bowl of grapes in the fridge, washed and ready to eat. Put apples in the living room. When you read or watch TV, you'll have an apple to reach for in place of a cigarette. By the way, if you're angry, apples and other crispy foods have a loud, satisfying crunch.
Saturday, June 27, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
What Small Changes in Lifestyle Can You Make Now?
Be realistic when preparing to quit. When thinking of things to replace smoking with, choose activities that you like to do and that will work for you. Don't plan to jog two miles a day if walking around the block is difficult for you, for example. Pick a quit-day when you can focus mostly on quitting and not on any work that needs to get done, or on visiting relatives, etc. Think about changes that you can start making now to make quitting easier-like taking a walk after lunch. Small, but realistic, changes will make all the difference when you quit.
What Small Changes in Lifestyle Can You Make Now?
Be realistic when preparing to quit. When thinking of things to replace smoking with, choose activities that you like to do and that will work for you. Don't plan to jog two miles a day if walking around the block is difficult for you, for example. Pick a quit-day when you can focus mostly on quitting and not on any work that needs to get done, or on visiting relatives, etc. Think about changes that you can start making now to make quitting easier-like taking a walk after lunch. Small, but realistic, changes will make all the difference when you quit.
Friday, June 26, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Effects on other people
As an ex-smoker, you may find it motivating to consider the effect of your smoking on other people. Knowing that secondhand smoke is harmful, even potentially fatal, to those around you might make you think twice about the effects of your smoking. Even your pets, you may realize, are adversely affected by secondhand smoke.
Effects on other people
As an ex-smoker, you may find it motivating to consider the effect of your smoking on other people. Knowing that secondhand smoke is harmful, even potentially fatal, to those around you might make you think twice about the effects of your smoking. Even your pets, you may realize, are adversely affected by secondhand smoke.
Thursday, June 25, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Question Your Motives For Smoking
An ex-smoker suggests one way to help you think about quitting. Write out the answers to these questions: What has smoking done for me? What has smoking done to me? Am I able to enjoy all the activities I did when I wasn’t smoking? What makes me want to quit? We also recommend you use our own diagnostic 'Why Do I Smoke?' tool. It'll not only give you a little insight, but make some suggestions for treatment, as well.
Question Your Motives For Smoking
An ex-smoker suggests one way to help you think about quitting. Write out the answers to these questions: What has smoking done for me? What has smoking done to me? Am I able to enjoy all the activities I did when I wasn’t smoking? What makes me want to quit? We also recommend you use our own diagnostic 'Why Do I Smoke?' tool. It'll not only give you a little insight, but make some suggestions for treatment, as well.
Wednesday, June 24, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
Find New Ways to Deal With Stress
Many people become used to smoking as a way of dealing with strong feelings and stress. It’s possible to find other ways to handle anger, frustration, sadness, and joy, however. In the days before your quit-date, notice why you smoke, and what feelings you’re having at the time you light up. It's wise to write theses things down. It won't take you long to identify certain patterns in your daily smoking routines. Much of this patterning will be directly tied to mental/emotional stressors. You have a choice about how you cope with your feelings -- smoking a cigarette is a choice you can turn down. Think of other ways to handle feelings. You can walk, talk (on the phone or in person), exercise, sleep, pray, meditate, write in a journal, do a hobby, go to the movies, or any one of hundreds of other possibilities. Try to choose one of these instead of smoking; watch how quickly your focus turns away from your strong emotion and how quickly that feeling can disappear.
Find New Ways to Deal With Stress
Many people become used to smoking as a way of dealing with strong feelings and stress. It’s possible to find other ways to handle anger, frustration, sadness, and joy, however. In the days before your quit-date, notice why you smoke, and what feelings you’re having at the time you light up. It's wise to write theses things down. It won't take you long to identify certain patterns in your daily smoking routines. Much of this patterning will be directly tied to mental/emotional stressors. You have a choice about how you cope with your feelings -- smoking a cigarette is a choice you can turn down. Think of other ways to handle feelings. You can walk, talk (on the phone or in person), exercise, sleep, pray, meditate, write in a journal, do a hobby, go to the movies, or any one of hundreds of other possibilities. Try to choose one of these instead of smoking; watch how quickly your focus turns away from your strong emotion and how quickly that feeling can disappear.
Tuesday, June 23, 2009
Quitnet.com Tip of the Day
The quitnet.com Tip of the Day:
When Do You Smoke?
Some people find it helpful to keep track of how many cigarettes they smoke each day, and when they smoke them. Try this for a few days: each time you’re about to smoke, take 10 seconds to write down what time it is and why you are smoking (for example: 9:00 am, smoked 1 cigarette with coffee). You might already know that you always smoke after eating, for example, but may not realize that you always have a cigarette as soon as you step out of the house or leave work. Noticing patterns can help you decide how to change these patterns, and how to come up with things to do instead of smoking at these particular times.
When Do You Smoke?
Some people find it helpful to keep track of how many cigarettes they smoke each day, and when they smoke them. Try this for a few days: each time you’re about to smoke, take 10 seconds to write down what time it is and why you are smoking (for example: 9:00 am, smoked 1 cigarette with coffee). You might already know that you always smoke after eating, for example, but may not realize that you always have a cigarette as soon as you step out of the house or leave work. Noticing patterns can help you decide how to change these patterns, and how to come up with things to do instead of smoking at these particular times.
Monday, June 22, 2009
Quitnet.com Tip of the Day
This is the quitnet.com Tip of the Day:
Is Your Doctor 'Up To Snuff'?
Over the years a variety of devices and remedies for quitting smoking have been developed. Believe it or not, doctors and other health-care providers are not always knowledgeable about current quit-smoking methods; most medical schools only briefly touch on smoking cessation, if at all. We quitters often have to educate our own healthcare providers (though that's changing rapidly)! If you have any questions about which quit-smoking technique or product is best for you, ask your doctor or pharmacist, but don’t be afraid to question their level of quit-smoking awareness. You deserve the best medical help you can receive during your quitting experience.
Is Your Doctor 'Up To Snuff'?
Over the years a variety of devices and remedies for quitting smoking have been developed. Believe it or not, doctors and other health-care providers are not always knowledgeable about current quit-smoking methods; most medical schools only briefly touch on smoking cessation, if at all. We quitters often have to educate our own healthcare providers (though that's changing rapidly)! If you have any questions about which quit-smoking technique or product is best for you, ask your doctor or pharmacist, but don’t be afraid to question their level of quit-smoking awareness. You deserve the best medical help you can receive during your quitting experience.
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