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7 Proven Ways to Resist the Urge to Smoke
When you decide to stop smoking the most difficult part is to
resist the urges. It doesn't matter that each craving lasts only
3-5 minutes. It's still the whole 5 minutes to battle with your
willpower! These 7 tips will help you to resist the urge to
smoke one urge at a time.
1. Remind Yourself Why You Quit
Every time you experience a craving remind yourself why you
quit. It's the excellent idea to take a blank index card and
list all the reasons why you decided to quit smoking. List as
many as you can, the more the better. If necessary, take the
second index card. Carry them with you all the time. Every time
you feel the urge to smoke take the index card and slowly read
all your reasons why you decided to stop. After you finish
reading your urge will pass! (If not, read them one more time or
come up with more reasons.)
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2. Reward Yourself.
Make it a habit to reward yourself at the end of each nonsmoking
week. Think of something you want (it doesn't have to be
something expensive, a nice home made meal or hot bath will
work). Take the index card and write down what would you give
yourself at the end of the week. When the urge comes take a look
at the index card with your reward. Isn't it worth coping for 3
minutes? :)
3. Be prepared for your urges!
Get yourself prepared for the urge to smoke in advance. In most
cases something triggers the craving (certain feelings, people,
or places). You have to know what triggers the urge.
Lets do a really quick exercise. Take a blank piece of paper and
divide it into 2 columns. On the one side list your triggers
(like 'stuck in traffic', 'drinking morning coffee', 'arguing
with colleague'...) and in the second column write down the
alternative course of action.
For example, instead of smoking while drinking your morning
coffee you could read a newspaper. Instead of smoking after the
hot argument with your colleague you can take a walk around a
block or write down everything you think about this person, then
tier this piece of paper in shreds and throw it away. Don't be
lazy, write it down! This exercise really works!
4. Call your friend.
This method works great. Call someone who can support you, who
can talk with you for a couple of minutes. You can call your
nonsmoking friend, or someone who's trying to quit smoking too.
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5. Distract yourself with a quick task.
Think of a small task you have to do, something what would take
you 5-10 minutes. Make a call, send a fax, make yourself a cup
of coffee, water the plant in your office. Anything! Your task
is to distract yourself until the urge will pass. (Hint: Try to
find activity that makes smoking impossible!)
6. Drink a Glass of Water.
Take a glass of water and drink it with a straw. First of all
having something in your mouth to chew on will help, second it
will take you a couple of minutes to drink the whole glass and
the urge will pass. Plus, don't forget that you're supposed to
drink 8 glasses of water every day!
7. Power Tip.
That's the disgusting one, but it often works. Print a small
picture of smoker's lungs (you can find one here:
http://www.quitsmokingsupport.com/lungphotos.html ) and put it
somewhere in your wallet. I know the view is not pretty, but
something like this can stop you dead on your track from
lighting up. Take a look! Really! THIS could be your lungs! You
love yourself, and you respect your body. Why harm yourself?
About the author:
Arina is the owner of http://www.how-to-quit-smoking.net - the
website where you can learn how to Quit Smoking ' for life -
without patches, pills and gums! Fully guaranteed by one of the
most trusted entrepreneurs on the Internet (and a former 39-year
smoker who quit by using this very program)!
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