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Please use the following
techniques to overcome the urge to smoke:
 | Stress reduction techniques
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| Substitutes for cigarettes |
| Situations that trigger your urge to smoke |
Stress reduction
techniques –
| Have an orderly
schedule for work as well as other daily activities. |
| Plan before
taking action. |
| Cultivate high
self-confidence and high self-esteem. |
| Have sufficient
sleep. Take a 15-minute nap or rest if necessary during the day. |
| Have some quiet
time to yourself. |
| Exercise about 30
minutes a day. |
| Talk about your
situation to friends whom you can trust, such as a pastor or a
counselor. |
| Eat a regular and
balanced diet that includes lots of vegetables and fresh fruits. Drink a
lot of water. Stay away from junk food, chocolates, alcohol, coffee, and
candies. |
| Get a massage, take
a hot bath, listen to music, and learn new hobbies. |
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Some useful
substitutes for cigarettes:
| Hands – Hold an
item in your hand, such as a pencil, paper clip, coin, rosary, etc.
Find something to do to keep your hands busy, such as drawing or
gardening. |
| Mouth – Keep a
toothpick in your mouth, chew gum, chew licorice, eat peanuts, drink water, and
eat fruits and vegetable such as celery and carrots. Brush or floss
your teeth several times a day. |
| Lungs –
Exercise, practice deep breathing and imagine that you are expelling
the toxic substances from your of your body. |
| Mental State –
Practice deep breathing, relax your mind and body, pray, go for a
walk, talk to a friend, write, draw, sing, or read a book. |
| Enjoyment – Go
rent or see a movie, tell a joke, laugh out loud, eat with
friends and family, play with your children or grandchildren, do
anything that you enjoy doing. |
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After you quit
smoking, certain situations may trigger your urge to smoke again. Please
think of some ways now that you will use to cope with the situation and
avoid smoking again.
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Situation |
Coping method |
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After you wake up |
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After a meal |
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While driving |
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While watching
television |
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While on a break |
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While feeling
worried |
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While feeling upset |
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While drinking
alcohol or coffee |
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While at a party |
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While seeing others
smoke |
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While feeling bored |
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While in pain or
having a headache |
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When the weather is
rainy or cold |
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While trying to
focus your thoughts |
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Other situations |
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