Learn More: Stop Smoking
Stop Smoking Checklist #2: 12 Things to Help You Through the First 2 Weeks
A Dozen Things to Help You Through the First 2 Weeks
- Get rid of ALL cigarettes!
- Put away all ashtrays and any other smoking-related objects.
- Ask people you live with not to smoke in your presence for 2 weeks.
- Spend as much time as possible with nonsmokers, and none with smokers who will smoke in your presence.
- Keep busy, especially at night and on weekends.
- Avoid "high risk" situations, such as large parties and bars.
- Spend time in places that nix smoking, such as stores, libraries, and theaters.
- Drink plenty of fluids.
- Use healthy alternatives to cigarettes: Sip ice water, chew sugarless gum, rinse your mouth with mouthwash, brush your teeth, snack on high-fiber, low-calorie foods (apples, oranges, whole-wheat pretzels).
- Don't substitute high-sugar snacks for cigarettes.
- Begin a regular activity program, such as walking. If you already work out, spend 10% more time doing it.
- If you have withdrawal symptoms:
- Remind yourself why you're doing this: Look at your "Three Reasons to Quit" card.
- Remind yourself that this discomfort is only a tiny fraction of the discomfort you'll likely have if you keep smoking (painful diseases, surgery, chemotherapy).
- Do some deep breathing.
- Practice another relaxation technique (slow stretching, visualizing yourself in a favorite, soothing place).
- Take a walk -- when you have a craving, even 5 to 10 minutes can get you past it.
- Coach and encourage yourself: You can be free of this unhealthy, expensive, messy habit and become a nonsmoker!
Adapted by permission from Stop Smoking Now! A Cleveland Clinic Guide, by Garland DeNelsky, PhD. For more, visit Cleveland Clinic Press.
