Monthly Archives: April 2016

Tips free for women smoke

Although you’ve decided that you want to quit smoking, you’re probably still going to want to smoke. Most people crave cigarettes for a while after they quit smoking. Just remember: the urge to smoke will come and go—and eventually it will go away for good! Try to wait it out—most cravings only last a few minutes.

Here are some more tips that can help you deal with them:

  1. Do things and go places where smoking is not allowed
    Some good places are malls, libraries, museums, theaters, department stores, and places of worship. Keep this up until you’re sure you can stay smokefree.
  2. Hold something
    Do you miss having a cigarette in your hand? Hold something else. Try a pencil, a paper clip, a marble, or a water bottle.
  3. Put something in your mouth
    Do you miss having something in your mouth? Try toothpicks, cinnamon sticks, lollipops, hard candy, sugar free gum, or carrot sticks.
  4. Drink a lot of water and fruit juice
    Avoid drinks like wine and beer. They can trigger you to smoke.
  5. Walk or brush after meals
    Instead of smoking after meals, get up from the table. Brush your teeth or go for a walk.
  6. Take public transit instead of driving, if you can
    If you always smoke while driving, try something new. Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.
  7. Stay away from things that you connect with smoking
    You may be used to smoking while watching TV, sitting in your favorite chair, or having a drink before dinner. Avoid these routines. Do it today and for the next few weeks.
  8. Remember, most people don’t smoke
    If you must be someplace where you’ll be tempted to smoke, like a party or in a bar, try to be near the non-smokers.
  9. Eat a healthy snack
    Keeping finger foods around instead of cigarettes will help you make it through a craving. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugar free gum.
  10. Wash your hands
    Wash your hands or do the dishes when you want a cigarette very badly. Or take a shower.
  11. Breathe
    Take 10 slow, deep breaths and hold the last one. Repeat. Or practice Deep Conscious Breathing.
  12. Light a candle
    Light incense or a candle instead of a cigarette.
  13. Move around
    Where you are and what is going on can make you crave a cigarette. A change of scene can really help. Go outside, or go to a different room. You can also try changing what you are doing.
  14. Stay strong and continue to work hard
    No matter what, don’t think, “Just one won’t hurt.” It will hurt.
  15. Try something—anything—just don’t give in!
    Remember: Trying something to beat the urge is always better than trying nothing.

Replace cigarettes with something else

You’ve trained your brain and body to depend on cigarettes in order to feel good.  It’s therefore important to do things you enjoy, so as to break your cigarette-related habits.  Obviously, as far as possible you’ll need to avoid the activities and even the people you associate in your mind with cigarettes, until you’ve been deprogrammed.

  • Move!  Replace cigarettes by sweat-inducing physical activities that you enjoy or would like to try (e.g. fast walking, fitness training, in-line skating, hockey, swimming, basketball, badminton, soccer, cycling, volleyball, climbing, dancing, boxing, karate, jogging, etc.).
  • Have fun!  Look around for other activities that you enjoy and that will allow you to laugh – for example, improvisation, acting, movies, reading, singing, music, etc.
  • Keep your hands busy!  Keep your hands busy with something else – for example, an elastic band, a paper clip or a pencil.  If you’re used to smoking while talking on the telephone, hold the receiver in the hand you would normally use to smoke.  Get involved in DIY, draw something, take up photography, play a musical instrument, work on a computer, pet your dog, play with an anti-stress ball, etc.
  • Keep your mouth busy!  If you feel you need something in your mouth, chew gum, a cinnamon stick or a straw, brush your teeth several times a day (toothpaste makes cigarettes taste bad), eat carrot or celery sticks or other fresh foods, drink a lot of water, etc.
  • Tip kit!  Make a NS (non-smoking) kit from a selection of the items listed above, and keep it close by at all times.
  • Positive thinking!  If you’re capable of finding a pretext to smoke, you should also be capable of finding an excuse not to smoke.  It’s a matter of positive thinking.
  • Support person!  Have someone you can talk to, both when things are going well and when they’re not.
  • Relax!  Sleep a lot, stretch out, breathe deeply or yawn, decorate your environment and learn some relaxation techniques.
  • Reward yourself!  Reward yourself regularly with the money you save by not buying cigarettes.  Suggestion: open a separate bank account for a vacation, a boat, a motorcycle or a dream you’d like to turn into reality

Tips to help you free of cigarettes

The idea is to change how you think and what you do, to reduce or eliminate your exposure to the things, people and situations that make you want to smoke, or that reduce your chances of success.

  • Eliminate a cigarette break by doing something else that you enjoy.
  • If people offer you cigarettes, say no.
  • Challenge some of your preconceived ideas or clichés concerning your relationship with cigarettes (e.g. “cigarettes are my best friends”, “it’ll never be as enjoyable with a beer, a coffee, etc.”, and so on).
  • Do things with non-smokers.
  • Smoke your first cigarette of the day later than usual.
  • Smoke a few less cigarettes each day.
  • Keep your pack of cigarettes, matches or lighter and ashtray out of reach.
  • Eliminate the smell of cigarette smoke from your clothes, your home, etc.
  • Reduce or avoid coffee, tea, cola and alcohol for as long as it takes.
  • Avoid negative thoughts; concentrate instead on your motivators and goals.
  • If you’re a woman, schedule your quit date after your monthly period, when the withdrawal symptoms will be less severe.
  • An urge to smoke lasts less than five minutes.  Every time you feel an urge, find something else to do (preferably something you enjoy), and your urges will come less frequently.  This is how you will succeed in deprogramming yourself.