Countdown to quitting

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Reinforcing your choice to be smoke-free

Your answers to the questions below can help reinforce your choice to be smoke-free. They will help you figure out how you can make yourself feel good during the quitting process and after. Make sure you include this information as part of your written plan. It will be very important for you to add enjoyable activities to replace the enjoyment you received from cigarettes, develop ways to remove negative things such as stress, anger, or depression, and encourage yourself for the steps that you do take to become smoke-free.

1. What kind or encouraging things can you say to yourself? (If this is difficult you might want to imagine what you would say to a friend who is trying to quit smoking.)

2. What encouraging things would you like others to say to you?

3. What could you buy with a week's worth of cigarette money?

4. What could you buy with a month's worth of cigarette money?

5. What could you buy with a year's worth of cigarette money?

6. What makes you feel good?

7. What types of things do you like to do to relax?

8. Are there any hobbies or courses you have wanted to take but haven't? (Look through the community calendar.)

9. What do you enjoy doing?

10. What hobbies could you spend more time doing?

11. Who do you like to spend time with?

12. What types of things could you say to yourself to make you feel more confident?

13. Are there any movies you would like to see?

14. Are there any trips you would like to take? Consider this a big reward for a year off cigarettes. (You can use the $2500 or so that you would save over a year from not buying cigarettes - $5000 if both you and your partner quit together.)

As you continue to be smoke-free, consider saving the money you would have spent on cigarettes, over a month or year. Plan to buy something you would not have had the money to buy if you had continued to smoke.

© Health Canada

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Quit day is around the corner!

What to expect as you take your first step!

In just three days, you could start to change the rest of your life. Today is an important day to get ready to take back control of your life from smoking and cigarettes. Here are some things that can help you take this important first step.

Expect some withdrawal on quit day and for about a week afterwards, but be aware that cravings may not disappear entirely for weeks or months. As a smoker, your body came to depend on nicotine, likely over a period of many years. It will take time to break yourself of both the addiction and the habitual aspects of smoking.

To understand this addiction better, re-read the messages from Days 8, 12 and 14.

If you quit smoking suddenly without replacing part of that nicotine (through nicotine gum or patches), you will experience the effects of withdrawal. You may have physical and psychological reactions. For example, you will probably get cravings - a strong urge to smoke. You may also become irritable, nervous or depressed. Some people get muscle spasms, night sweats and hacking coughs.

Don't worry if any of these things happen to you. They are normal and expected. They are just signs that your body is adjusting and starting to cleanse itself. They are signs that you are on your way to achieving your goal.

Reactions vary from one person to another. Women are often affected more than men because of the way female bodies process nicotine. Reactions are also influenced by how addicted you are. If you smoked less than ten cigarettes a day, you might not feel any withdrawal symptoms at all. If you smoked more, you may notice more effects. But no matter what symptoms you get, remember that physical withdrawal usually lasts less than one week. Look ahead, stay focused, and don't give in!

© Health Canada

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How to cope on quit day

In two days you will stop smoking. Start planning now for your first day without cigarettes. Here are some ideas to help you cope.

* Stay home from work or school. Go away for a day or two if you can.

* Take it easy or keep very busy, whichever works best for you.

* Drink lots of water - six to eight glasses if you can.

* Do not drink any type of alcohol (wine, beer, liqueurs and spirits).

* Take a long, hot bath to reduce your stress.

* Write in your journal about how you are feeling emotionally and physically.

* Change your routine. Do things out of the ordinary that don't remind you of smoking.

* Remind your family, friends, and co-workers that this is your quit day. Ask them to help and support you.

* Get some exercise. If you're just starting to exercise for the first time in a long time, just go for a walk at your own pace. Don't overdo it.

* Read a good book that you just don't want to put down.

* Munch on some low-fat, healthy snacks such as carrot sticks, an apple or other fresh fruits and vegetables. (Make sure you have some on hand for quit day.)

* Buy yourself a small gift or do something to celebrate.

Be sure to print out this message and keep it handy for quit day. You can also write up your own plan of things to do to avoid cigarettes.

Your first day without cigarettes could seem long. Try to make it as pleasant and stress-free as possible.

© Health Canada

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Tomorrow is the big day!

Feel good about having the courage to try to quit. And be proud about making the promise to yourself to succeed. You keep your promises to others, right? So, remember as you try to quit smoking how important this promise is and keep it, too. After all, who is more worth it than you?

This next step may appear difficult, and you may be feeling nervous about it. You may also feel like you are about to give up something important in your life.

To help you deal with this feeling, think about tomorrow as the day you will become a non-smoker. Say it also to people around you. Instead of thinking about what you are giving up, think instead of what you will be gaining as a non-smoker. This is a powerful way to help you quit.

Smoking gave you pleasure and you will need to find ways to replace that pleasure if you are to quit smoking for good. Give yourself rewards for all of the little successes along your journey to becoming smoke-free. Most of the benefits of not smoking are long-term, so you need to treat yourself now so that you stay motivated.

Rewards don't have to be expensive, but you may want to use the money you have saved by not smoking to buy yourself a special treat. Or, you may want to save that money. If so, you can reward yourself with time out to read a good book, take a long bath or to spend with a friend who makes you laugh.

Only you know what would be a special treat that would make you feel as if you were being rewarded for the great accomplishments you have achieved so far, but here are some ideas to get you thinking.

* Make a list of new things to do with your time. On your list you may have any number of things from crafts and hobbies, to sports, social events, friends, family, pets, shopping, or relaxation. Think of quitting as an opportunity to do a lot of new things.

* Create a series of rewards for the little successes you have along the way to quitting and staying quit. Allow other people to encourage and congratulate you as well. Praise always helps keep us going.

* Celebrate your "anniversaries" - one day, one week, one month, one year, or 5 years of being smoke-free. It's inspiring for you and for others.

© Health Canada

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Congratulate yourself - Today is quit day and you have everything to gain!

Here's what's happening and what you can expect on your second smoke-free day:

Your body is still in withdrawal. You will probably still have strong cravings today. It's important to stay determined.

The physical cravings are part of what you have to deal with. You may also find that you don't know what to do with your hands if they don't have a cigarette in them. Now that your cigarettes are put away, keep other things nearby for your hands and mouth. Some people like to keep a pen and pad of paper handy so that they can doodle. Others keep their hands busy with a craft. What would work for you?

When you get the urge to smoke, reach for a healthy snack - not for a cigarette! Many people use sugarless gum or candy, carrot sticks, raw vegetables or fruit.

Drinking lots of water will also help. It will start to flush the tobacco toxins out of your body and help relieve any headaches you get.

You could also get a full body massage from a registered massage therapist. Like water, it will help to get rid of the harmful tobacco chemicals stored in your body. It's also a great way to relax, and to reward yourself for quitting!

But did you know that your body is already rewarding you by itself?

Good changes are already happening in your body. More will happen each day that you don't smoke and you get closer to being an ex-smoker. And these changes don't stop. Recent studies on ex-smokers show that, with time, the body keeps healing the damage caused by smoking. This happens in all smokers young or old, men and women, those who are still healthy and those who already have health problems caused by smoking. It is never too early or too late to quit smoking!

How long does it take to get and feel better?

It starts the minute you stop smoking! Right away, your body begins to get rid of the harmful chemicals in tobacco. Just two hours after you stop, the amount of nicotine in your blood can drop by half.

You will probably start to feel better in just a few days or weeks. Breathing problems and problems related to heart disease will begin to go away (if your doctor has not already told you that they are chronic or long-lasting). You will keep getting better for many years. Your risk of having a heart attack will probably go back to normal in three years if you stay smoke-free.

How will your health improve?

* Ex-smokers usually get back most of their good health.

* If you stop smoking, you will probably live longer than someone your age who keeps smoking.

* Women who stop smoking when they are pregnant are more likely to have babies of normal weight (compared with those who smoke). They may also have fewer birth problems such as miscarriage, premature delivery.

As you can see, you have many important health reasons to stick to your goal, for now and for life.

Keep up the great work!

© Health Canada

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Facing cravings head-on

How are you feeling? Yesterday might have been kind of tough for you. Dealing with cravings and other signs of withdrawal may be a real challenge, but it's one you can meet. Whenever you get a craving, take action and fight back. Do something that is not related to smoking in any way. Take a walk, drink a glass of water or take some slow, deep breaths. Enjoy some low-fat snacks like carrots, an apple or sugarless gum.

Basically, whenever you get a craving, think of the "four Ds":
1. Do something else
2. Delay thinking about or reaching for a cigarette
3. Deep breathing
4. Drink water

Meet each craving with firm determination. Most of them only last about 2-5 minutes and then subside. Look past the craving and remember that it will be over soon. In the meantime, do anything to distract yourself. The worst withdrawal symptoms will fade in a few days.

Whatever you do when you do get a craving, do not start feeling sorry for yourself! That is when you are most likely to give in and have a cigarette. If you do, you will feel even more discouraged. You may want to give up entirely. Don't let that happen! Remember the four Ds and stick with quitting - one minute, one craving, one step at a time. You can do it!

© Health Canada

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Don't be afraid to ask for help

You've learned that it's smart to get help as part of any plan. Cessation aids (nicotine gum, patches, Buproprion, etc.) can be important. People are, too!
So, who can you rely on for help? Who do you trust? Who will understand and support you? Tell your family, friends, co-workers and health care provider that you have quit. Going "public" with your commitment will make you more determined to stick with it. If you tell a lot of people, most will help and encourage you. And you will find that most people will stick with you even if the quitting gets tough! Or, contact a local health professional, the Cancer Society, the Heart and Stroke Foundation or the Lung Association for more information. There is no such thing as too much support!

© Health Canada

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Making your personal spaces smoke-free

Keep your personal space (house, car, workplace) smoke-free. Research shows that people who make their spaces smoke-free have better success remaining a non-smoker.

Tell family, friends, and co-workers that one of the most important things to help people stay smoke-free is to be in smoke-free places. That includes homes, cars, restaurants, etc. Tell them that you will be asking for their support in making your personal spaces smoke-free.

Ask people not to leave cigarettes, ashtrays, or lighters around.

Ask people to avoid smoking around you.

If you have no restrictions on smoking in your house, and you have complete control over that decision you can begin to narrow down the number of rooms in which smoking is allowed. It is best to limit the number of rooms to the point where it is uncomfortable and you take away some of the pleasure of having a cigarette.

Ask people not to smoke in the house. If they refuse, ask them if they could at least limit their smoking to certain rooms. Be clear on what rooms these will be. Try to make the rooms you absolutely cannot avoid smoke-free: kitchen, at least one bathroom, the children's bedrooms, and your bedroom so you can relax and have a good night's sleep.

Ideally, you should limit all smoking to the outdoors. This makes each cigarette a conscious act. It also avoids any cues you may have in the house (talking on the phone, watching television).

Ask people not to smoke in the car. If they refuse, ask if they will at least not smoke in the car when you are in it. If they still refuse, consider ways to avoid traveling with them.

If you work together, make your workplace smoke-free. If they refuse, try to negotiate smoke-free areas around your working space. If you go out for lunch, ask to go to a smoke-free restaurant or at least sit in a non-smoking section. Many municipalities already have smoke-free spaces in restaurants.

Part of creating smoke-free places is having others agree to respect the non-smoking status. It does not have to be up to you to tell them. Ask them not to blame you for not letting people smoke in your house, car, or workplace.

© Health Canada

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Asking for support during withdrawal

Withdrawal can be tough, but you don't have to face it all alone. You may think that others don't care. You may think they won't understand if you have trouble quitting right away.

Think again! Most people are not only willing to support you as you quit, they are flattered when you ask. Personal support is one of the keys to success! You would do the same for your friends and family!

Tell your friends and family that you are trying to quit. Ask them to support you no matter how it turns out. Be honest about how you feel. If you know what you would like them to do, tell them. Thank you friends and family when they do provide you with the support you need.

Don't be afraid to ask people for exactly the kind of help you need. Be specific. Here are some suggestions:

* Ask them not to offer you cigarettes or leave them out where you can see them.

* Ask them not to tempt you to smoke in any way.

* Ask them to listen when you need to talk about how you are feeling and what you are trying to do.

* Ask them to talk or visit with you to help keep your mind off cravings and clearly on your goal.

* Ask them to exercise with you, even if it is just a walk around the block to clear your head.

* Ask others to do things with you that are entertaining, distracting, or that help time to pass.

* Explain in advance what might happen to you in terms of withdrawal - what symptoms might pop up and how long they last.

* Explain how you intend to deal with withdrawal, and how they can help.

* Explain how you would like others to respond to you if you do suffer withdrawal.

Here are some examples of the types of help you might ask for:

* "Can you please cut me some slack if I'm more stressed, worried, depressed, angry, or tired than usual." Or "Please make me laugh instead of getting mad at me."

* "Please accept my apologies if I'm irritable or snap at you."

* If you do get grouchy with someone, have something prepared to say: "I'm sorry I snapped at you. I'm having a tough time with withdrawal. Hang in with me. It will soon be over."

* "If I do get grouchy or snap at you, will you please offer some encouragement or offer to do something nice to make me feel better (e.g., make dinner, take you to a show, etc.)?"

In short, ask for any type of help, such as help around the house that will make your transition from smoking to not smoking easier. Remember to thank others for supporting you!

© Health Canada

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What to do when you don't have support

Most people in your life will understand and support what you are trying to do, but some may not. Some smokers may feel guilty that you have quit and they have not (because they probably know they should, too). They may try to get you to start smoking again to support their own addiction.

It can be especially hard to quit smoking if your partner smokes. It will be even harder to quit if he or she does not support your decision. But that just means you need to be more determined. It is a reason to stay even more focused and committed. You are doing the right thing. You can and will succeed.

Some people may feel threatened when you quit smoking. They may think you are causing problems - you have changed, you are pressuring them to change, you are trying to make their world different without their consent, and you are changing the relationship without their input.

Part of the problem is that change makes all of us uncomfortable. Change can be threatening in ways we can't find the words to describe.

The problems that arise may be due to how you communicate, how others communicate, and how you interpret each other. Others may interpret what you say to them as controlling and demanding. What they may hear is:

* Quit smoking!

* Don't leave cigarettes lying around!

* Don't smoke in the house or car!

* Tell your friends and family not to smoke in the house!

* Be nice to me when I snap at you!

* DON'T BUG ME, I'M GOING THROUGH WITHDRAWAL!

Conflict between you and your partner will only add to your stress. Try talking it out. If you can't encourage your partner to try to quit, accept and explain that he or she is free to continue smoking, just as you must be free to quit. Ultimately, it is a personal choice. If the discussion gets heated, drop it and ignore it but stick to your goal. Stay strong and make your own decisions about smoking. Only you can choose if you're going to be a smoker or not.

© Health Canada

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Dealing with people who do not support you

If you have people in your life who do not support your quitting smoking, you may need some...

Strategies to help you cope

* You may have to learn to ask for support in a way that is supportive of others.

* You may need to get professional help to help you deal with lack of support.

* You may have to develop new communication skills to deal with others' responses. Ask someone you trust to give you feedback on how you communicate - do you make others feel threatened, criticized, confused, or safe and comfortable.

* One of the most important things, as with any change, is to plan what you're going to say and do in advance. Rehearse any tricky conversations in your head first, or practise with a friend who will give you honest feedback.


Keep the focus on quitting smoking

* Record the details of what happens in each situation in which you are not getting the support you need or want. Don't guess. Use your Journal to clarify where you are, what's happening, what are you thinking, feeling, and saying, what the other person is saying, and how are you interpreting what each other is saying. This will help you pinpoint the problem. Once you pinpoint exactly what is happening in each situation, you can deal with non-support situation by situation.

* Remind yourself of your goals in spite of how others act. You may simply have to remove yourself from a difficult situation with another person.


Practice asking for help and reward yourself each time you follow through

* Learn to ask for what you need to help you quit smoking, practice asking for it, and expect to get it (although it may not be from the person you most want it from).

* You have to reward or encourage other people for doing the slightest thing you requested, and reward yourself for asking for what you need.

* Remember to say thank you when others help. Other people are just like you. They will do what they are encouraged and rewarded for doing. So when they do something helpful, acknowledge the help. Always find something positive. Avoid criticizing them for their lack of support, caring, or concern.


Even if you learn how to ask for what you want, and are very clear about what you ask for, be prepared for some people to say no. If people say no, continue to look for someone who will support you.

* Remember that criticism and nagging are not support - avoid it and avoid people who dish it out.

* Don't ask for support from people who are not prepared to give it to you.

© Health Canada

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Finding new ways to take a break

Happy anniversary!

Do you know it's been a whole week since quit day? You have come a long way in just seven days! Be sure to reward yourself today for your achievement.

Smokers often use cigarettes as a reward for working hard. Do you do that? Maybe you also smoke when you are bored. Now that you don't smoke, you need other ways to take a break.

Here are some simple ideas to change your routines:

* Avoid things you associate with smoking. For example, if you usually have a cigarette with your coffee, it would help to avoid coffee, too.

* Get up and walk around the room at least once an hour.

* Go for a brisk walk outside, even if it is just around the block. Fresh air clears your head.

* Stretch or shrug your shoulders.

* Get some exercise.

* Run a quick errand.

* Drink a large glass of water. (You should be drinking at least eight glasses a day!)

* Have a nutritious snack, such as fresh fruit or vegetables.

© Health Canada

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Cravings and your emotions

Each time you have a craving, try to be aware of what you are feeling and thinking. What emotional, physical and psychological reactions are you having? What are they telling you about yourself?

To break your tobacco addiction you must focus on how you feel. Smoking is a bit like inhaling or swallowing your feelings. As you stop smoking, you start to get them back. You will have to learn to experience and express them again.

You might be uncomfortable or even afraid of this at first. It can be especially hard for people who have been taught to ignore their feelings. At first, everything you feel may be painful. You need to deal with this pain, instead of masking it by smoking.

We all have sudden feelings of anger, guilt or sadness sometimes. When you do, try to experience them fully. They may point the way to other issues you need to understand and deal with. It is all part of the process of giving up cigarettes and breaking your addiction. Trust this process and follow the path it takes you on. It will help you regain your natural ability to live in the world emotionally free of tobacco.

Feelings tell you that you are making progress, but it can still be pretty tough. It is ok to need help in dealing with these emotions. You may just need to talk to a trusted friend or family member. But if you find the emotions that come up are too hard for you to handle, even with the support of your loved ones, talk to your doctor. You may need some help in looking at the issues you've been bottling up inside for years.

Remember that quitting is a gradual process, so you need to give yourself time. Look at each step you make and see it as a step towards emotional growth and freedom from cigarettes. Be confident that you can let go of the past and welcome a tobacco-free future!

© Health Canada

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Visualization

You will have cravings, but you must refuse to give in. One way is to close your eyes and imagine you are somewhere else.

For example, you might think of a warm vacation you could take with all of the money you will save by not smoking. Can you see it? Picture the warm, white sand on the beach and feel the ocean breeze. Can you hear it? Listen to the rustling of the palm trees and smell the sea air. Can you feel it? Close your eyes and imagine playing in the waves, full of energy and feeling great.
Use your imagination! Think of a pleasant scene or a place you would like to be. Take a short vacation in your mind. It doesn't matter where you go. The point is to close your eyes and get lost in the special image you choose. Pick something calming and feel your body begin to relax as you imagine this wonderful place.

Athletes use the power of their mind to help them meet their goals. You can do it, too!

© Health Canada

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Creating new cues for staying smoke-free

What we believe and what we say to ourselves are among the most powerful cues we have to either smoke or stay smoke-free. Make sure you pay close attention to your beliefs and interpretations of situations every day that you're trying to quit smoking. Here are some ways to help you create new cues, or to "reprogram" yourself to be a non-smoker. Until you truly feel that you no longer want to have even one cigarette, consider the following suggestions to help you change your mind-set and stay smoke-free.

* Remind yourself that you have quit.

* Remind yourself of the reasons you quit.

* Remind yourself of the positive things you have experienced since you quit.

* Avoid having the "first" cigarette by continuing to delay it. Tell yourself each time you crave a cigarette, "not now" and ride out the craving.

* If you are feeling deprived, instead of focusing on the tempting qualities of smoking, such as how good it will taste or feel, focus on any negative way it makes you feel (e.g., coughing, bad breath, etc.). You can also focus on the positive qualities of not smoking, such as tasting your food better, breathing easier, or how much money you've saved.

* Consciously focus on what is good about quitting smoking. Notice what you feel that is different. Write these things down to remind yourself of the positive things about quitting. Read your notes often.

* Have objects around the house, car, or your work area that remind you of feeling good about not smoking.

* You can use the "stop" technique to help you to take a pause before you automatically reach for a cigarette. Simply say "stop". And then wait it out for a minute or so.

* Or, when you find yourself trying to talk yourself into having a cigarette, simply say "stop". If the inner chatter starts up again, repeat "stop". It may help to do some deep breathing or meditation while you are repeating "stop".

* Keep telling yourself how well you've done so far. Congratulate yourself for every achievement - no matter how small.

* Remove negative thoughts. Negative thoughts often lead to a down or depressed mood, which in turn can make you want to smoke. Again, you can use the "stop" technique by simply saying "stop" at the first sign of putting yourself down. You can replace it with a positive thought. If you smile at the same time, it really helps.

* If you are in a situation where you are tempted to smoke, talk your way through it. Give yourself instructions on what to do. Use the "stop" technique, tell yourself to get up and leave the situation, or remind yourself of your strategy for dealing with this type of situation.

* Talk your way to the end of the situation. Ask yourself how you would feel if you smoked a cigarette? When you take your first puff? After you finish?

* Tell yourself to avoid tempting situations. If someone invites you out to a place you might find difficult to resist the urge to smoke, tell yourself not to be tempted. Thank the person for the invitation but refuse it until you feel more confident to deal with the situation (then tell them why).

* If you are being tempted, change your thinking - think of something instead of the tempting qualities of smoking (focus on gardening, work, the news, etc.).

* If possible, avoid situations in which you may become emotionally upset. Anger, fear, and disappointment make wanting a cigarette more tempting, and a slip more likely.

And finally, remember, if you do slip, don't worry about it. Try to figure out why it happened and make plans to avoid such a slip in future. After all, you're only human and this is truly a tough addiction to beat!

© Health Canada

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Avoiding risks

One of the new skills you need to learn is how to avoid risky situations.

These are the places or activities that you used to associate with smoking and may still give you a strong urge to smoke.

Stay away from smoke. Some people are so addicted that they can't stop smoking near you. You will have to find ways of avoiding their smoke - but not avoiding them! (After all, they're still part of your life, right?) Why not go outside for a short walk when they light up, so that you can avoid the temptation. Do what you have to do until you are truly an ex-smoker. You know it's worth it.

Stay away from smoky places. For example, now is not the time to be going to a party where there will be smokers. Be prepared to say no to some social events until you are absolutely sure that they will not tempt you to smoke.

Plan what you will say in advance. You could even see the scene in your mind's eye to help make it more real. If you find it really hard to say no, practise on a friend. There is always a way to say no politely. For example:
"Thank you so much for inviting me to your party. Normally, I would love to go, but not right now. You see, I'm trying to quit smoking and I'm afraid that if I go to your party I'll light up along with everyone else. I've worked so hard to stay off cigarettes so far that I don't want to blow it in one evening. I hope you'll understand and support me in my decision not to attend. If there is anything I can do to help you get ready for the party, I'd love to. That way, I could sort of participate without the danger of starting to smoke again."

If your circle of friends also spends a lot of time at smoky bars, you would be wise to convince them to join you in non-smoking social events for a few months. It is an awful lot to ask of yourself to not smoke when everyone around you is, especially if you have a drink in your hand.

© Health Canada

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How to say "no" to a cigarette

Has someone offered you a cigarette since you quit? It's bound to happen, especially if you haven't told many people that you've quit. Saying no can be tricky if you've never had to do it before. Here are a few ways you could try:

The gentle NO:
No thanks. I am trying to quit.

The firm NO:
No thanks. I am trying to quit. If you want to help me, please do not offer me cigarettes anymore. I know you understand and that I can count on you to support my decision.

The funny NO:
No thanks. Smoking is bad for my skin (or: smoking causes impotence, etc.). I've quit and I'm taking up something far less dangerous: sky-diving!

The pregnancy or children NO:
No thanks. I don't want the smoke to harm my kids (or baby).

Whatever you do, don't give in to a cigarette just because you are feeling pressured. If you can't come right out and say no for whatever reason, make an excuse and walk away. Find a way to take the pressure off so that you don't take that first puff.

Smokers may tell you that just one puff won't hurt. They're wrong! One puff often leads to one cigarette. That's like giving yourself permission to smoke again. And that's just like giving up. After everything you've gone through in the last few weeks, do you really want to start quitting all over again? Stay firm. Stay proud. And stay smoke-free!

© Health Canada

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Some tips to help you cope

By now, you should be almost completely over your physical addiction to nicotine. Your physical cravings have probably disappeared. But you may have realized that emotional and social cues can be almost as strong, or maybe even stronger.

You can take control! Here are some surprising ways of coping when you still want a cigarette.

* Start by having your dentist or dental hygienist clean your teeth to get rid of the stains.

* Brush your teeth frequently to keep them looking great.

* Carry a small bottle of mouthwash with you. Use it to cleanse your mouth and freshen your breath.

* Go to places where you know you can't smoke, such as smoke-free restaurants, libraries or the gym.

* Hang around with as many non-smokers as you can without completely abandoning the rest of your friends and family.

* Keep saving the money that you're not spending on cigarettes. Plan to use it for something special, such as a vacation, a DVD player or anything else that will motivate you to hang tough and not smoke.

* Do not, under any circumstances, buy a package of cigarettes. If you do slip, bum a smoke from someone then go right back to your quit plan.

* Take lots of naps if you can. Go to bed early. You can't smoke while you're sleeping! (If you need something to help you sleep for a while, talk to your doctor or pharmacist.)

* Take lots of baths or showers. They will relax you.

* Write down how you're feeling in your Journal or record your emotions on tape. Get it all off your chest!

* Dance around the kitchen to your favourite music. Be playful. Have fun!

* Laugh a lot! It's good for the soul and great exercise for the lungs!

* Take it one day at a time. If you quit one day at a time, pretty soon all of those days will add up to the rest of your life!

© Health Canada

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Regaining control if you slip

You've made it another week without smoking! You should hardly be feeling any physical withdrawal anymore, but you may still be having psychological or emotional cravings. If one of these cravings has caused you to light up, try to forget about it. You need to regain control of a slip as soon as you can. Research shows that a slip is the number one thing that leads back to regular smoking. Even a puff can re-program your brain to demand more nicotine. So avoid tempting yourself with even "just one".

Here's what to do if you do slip.

Change the situation

1. Stop smoking right away.
2. Don't take even one more drag.
3. Leave the room or situation.
4. If you bought cigarettes, throw them out - where you can't get to them again.

Give yourself instructions

1. Remind yourself how far you've come, not how far you have to go.
2. Encourage yourself not to give up all of your progress and start over.
3. Carry a reminder on you - a list of your reasons for quitting, a picture of someone, a picture of what you will buy with the money you save from not buying cigarettes, etc.
4. Practice a "code" phrase - make it funny and encouraging "... that's over. Did it." Whatever works for you.

Take action

1. Do something that clashes with smoking - take a shower.
2. Find a bigger focus than the cigarette or craving and concentrate on it instead.
3. Don't criticize or punish yourself.
4. Make your mouth and throat feel different physically - drink a glass of water.
5. Do something physical - go for a walk, clean a closet, play with a pet, or shovel the walk.
6. If you are having a major craving, sit and let it crash over you like a wave. It really will pass in a few minutes.

Ask for help

1. Talk to someone to distract or encourage you.
2. Ask specifically for what you need in that moment.

Whatever you do, remember, slips don't mean you have to give up!

© Health Canada

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Controlling your weight

People, especially women, often use smoking to suppress their hunger and keep their body weight below what it normally would be. So, now that you've quit, you may find that you feel hungry more often.

Did you also know that smoking dulls your sense of taste? After a couple of weeks of not smoking, you've probably noticed that food tastes a lot better now. That's great, as long as you watch what you eat and how much!

If you are worried about gaining weight, it will be important to eat moderately so that you minimize any possible weight gain. Be careful to stay away from too much sugar and fatty food. Try low-calorie foods for snacking, such as carrots and other vegetables, fresh fruits, sugarless gum, an apple, or low-fat cottage cheese.

Eat healthy meals. Good nutrition is very important if you want to keep your weight down, so don't skip meals! Strangely, the meal that most people skip is the most important one of the day: breakfast! No, a cup of coffee is not enough! Through evolution, your body has been programmed to eat breakfast by around 7:00 a.m.

Be sure to eat something from each of the four basic food groups at every meal.

Once you put that "fuel" in your body, your metabolism (the rate at which your body burns calories) speeds up and stays higher the rest of the day. If you don't start eating until noon, you've missed five hours of burning calories at a higher rate, even if you've not been exercising.

It is also important to keep fuelling your body throughout the day. In fact, five smaller meals instead of three larger ones are much better for you. But if you can't do that, make sure you have a nutritious, low-cal snack mid-morning and mid-afternoon, along with breakfast, lunch and supper.

To avoid gaining weight, you should not eat anything after 7:00 p.m. Your body will have had enough food by then to last until breakfast. If you've eaten enough during the day, you won't have the munchies in the evening. Your body is also more likely to burn up what you've eaten by the time you go to bed, so you'll sleep better.

What if you do gain a bit of weight? Most smokers do gain a few pounds when they quit smoking because their metabolism is no longer being sped up by nicotine. If you do gain a few pounds as you quit, just add a little more exercise to your routine. But remember that muscle weighs more than fat, so don't judge everything by what the scales say. If your clothes are getting loose, you're heading in the right direction.

Controlling your weight isn't about eating less, it's about eating smart. If you choose the right foods, eat at the right times and get the right amount of exercise, you'll be on the right track.

© Health Canada

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Deep breathing

Deep breathing can help when you have a craving for a cigarette. It sounds simple, and it is. But take a few minutes to learn why and how it works. This can be a really powerful tool for you as you quit smoking and throughout your life.

Breathing exercises help you become aware of the emotions you feel when you smoke. It is important that you get in touch with those feelings. Once you figure out the emotions that cause the urge to smoke, you can learn how to predict the urge, how to avoid it, or how to handle it without smoking.

Here is one common breathing exercise:

1. Slowly take in a deep breath through your nose while you silently count to five. Push out your stomach at the same time. This makes the air go deeper into your lungs, where the smoke used to go.
2. Slowly let your breath out through your mouth (just part your lips slightly) to the count of seven.
3. Push that last little bit of air out of your lungs. The trick is to exhale longer than you inhale.
4. Repeat the process several more times until you feel calm and the craving has passed.

If this deep breathing makes you dizzy, do not do it while driving or operating equipment. If you do start to feel dizzy, sit down, breathe normally and wait a few minutes until it passes. If you continue to do your deep breathing, the dizziness should gradually go away as your body cleanses itself of carbon monoxide. If the dizziness continues, check with your doctor.

As a smoker, you already know how to breathe deeply. It is how you breathe when you smoke. In fact, another breathing exercise that is very helpful is to mimic smoking a cigarette. Breathe in and out as if you actually had a lighted cigarette in your mouth. You might even want to do it with a carrot stick in your hand.

Deep breathing only takes a few minutes. It can be done standing up, sitting or lying down. Breathing in gives oxygen to all of the cells of your body. Taking deep breaths in and out helps release tension and relaxes you. Deep breathing helps heal your mind, body and emotions.

© Health Canada

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The truth about smoking and stress

How did you feel when you smoked? Many smokers say that smoking relaxes them. They smoke to reduce stress. Others smoke to feel more awake or to help solve a problem. In fact, smoking doesn't really do any of these things.

Here's what really happens:

Smoking a cigarette puts nicotine in your blood. After the cigarette is finished, your body processes the nicotine, so the amount left in your blood drops. When the nicotine level in your blood is too low, you become tense and cannot think straight. That's just your body is craving more nicotine. It makes you want another cigarette.

Smoking again brings your nicotine level back up to what your body has become used to. The tension caused by the nicotine craving goes away. You feel calm and alert for a while only because you are no longer in withdrawal.
But you are not really calm and alert. Nicotine stimulates the heart, not the brain. When you smoke, your heart beats faster and your blood pressure goes up. This causes physical stress in your body - it does not relieve it. When you do NOT smoke, the blood carries more oxygen throughout your body and the heart does not have to work as hard. This is what really helps lower stress.

True relaxation and mental alertness come from other things - not from smoking. Things like deep breathing, meditation, visualization, healthy eating habits, plenty of sleep and exercise are what your body really needs. They're what really make you feel better.

If you have learned (falsely!) to link smoking with relaxation, it's important to break that link. You need to find ways to respond to stress without thinking that you want or need a cigarette. Make a plan of what to do so that you won't be tempted to light up a cigarette. If you don't, you risk "giving in" to cigarettes and smoking again. Stress is a part of our daily lives. Make it work for you by managing it in the right ways, instead of making it work against you by smoking cigarettes.

© Health Canada

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Meditation

Meditation is a very useful tool for staying smoke-free. It's great for both your body and mind. It can reduce stress. It releases the mind from the clutter of thoughts in your day-to-day life. And it just makes you feel better! (What more could you ask for, right?)

Meditating leads you to a state that is not quite sleep and not quite like being awake in the ordinary way. That may sound a bit weird, but it can't hurt you and you will probably be surprised how good it makes you feel. Why not give it a try?

Anyone can learn to meditate, and there are many ways to do it. Here's one basic technique:

Choose a quiet place where you won't be distracted. Sit up in a comfortable position. Close your eyes and relax your entire body, from your feet to the top of your head. Think about a quiet scene, a blue sky, or a green meadow. Or, focus on a word or phrase that you choose, and repeat it to yourself over and over. You may want to combine the two approaches. For example, you could repeat your special word or phrase while picturing a clear blue sky in your mind.

When thoughts, feelings or sensations come into your mind, gently refocus on your chosen word, phrase or image. This may seem hard when you are feeling stressed. But each time that you become aware of distractions, reject them and refocus. Your unwanted thoughts will simply go away. After 15-20 minutes, slowly open your eyes and sit quietly for a minute or so before going back to your daily tasks.

You will feel refreshed and relaxed. You will also have avoided a situation in which you may have wanted to light up. But if you get into the habit of meditating, we're sure that you'll want to keep doing it throughout your life to help you handle stress.

© Health Canada

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Avoiding traps you set for yourself

Earlier, we talked about family and friends who don't support you. But they are not the only ones you who may not be backing you. It's also possible to set traps for yourself. For example:

You may tell yourself that there's no hope or that you're never going to be able to quit anyway. But you can if you really follow the steps and stick to your plan.

You might be afraid of losing friends because you no longer smoke. But surely you have more in common than cigarettes, don't you?

You may give in without really trying because you are afraid of change. Quitting will certainly change your life, but only for the better, with time.

Smoking has been part of your identity - your sense of who you are. You might question that if you quit. You may feel nervous and unsure of yourself. But remember the old saying: "Nothing ventured, nothing gained."

Think about the traps you could set for yourself. Prepare to avoid them or get past them. If you do slip up and have a cigarette, try to understand why. Think past the obvious. Were you afraid of something, like a change in your life? If so, try to turn the negative into a positive. For example, if you meet new friends who want to spend time with you, try not to be afraid that you will not be good enough or confident enough for them. Instead, think about how much they must enjoy your company as a non-smoker!

If you follow the steps and tips, you will find new ways to replace the role that cigarettes had in your life. You will learn to improve your life and who you are: a healthier person with more self-control. It takes courage and confidence but it's very worthwhile! Be proud of what you have achieved so far!

© Health Canada

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The importance and pleasure of exercise

Exercise helps heal the body. It helps take your mind off smoking. It increases your self confidence and your sense of well being. It is one of the best things you can do to support your attempt to quit smoking.

Group sports are a great way to build a support group and make new friends, but almost any sport or physical activity will do. Just be sure to choose one that you can make part of your routine and can enjoy at your own pace. If it feels like hard work, you'll soon stop doing it.

Here are some ideas:

Walking may be the very best exercise of all, especially if you are just starting out. If you're used to having a cigarette after a meal, why not try a walk instead? Ask a friend to go with you so that you can make it a social occasion, too. Or take a dog with you. If you don't have one, borrow a dog from a neighbour.

Jogging or running
Skating, skiing or snowshoeing
Martial arts, cardio-kickboxing
Rollerblading, skateboarding or cycling
Lifting weights
Aerobics classes
Yoga, Pilates or Tai Chi (all of these are great for balance and stretching and they are harder than they look!)
Stair climbing
Swimming or water aerobics
Hockey or floor hockey
Stationary bicycle or rowing machine (Hey, you get to sit down at the same time!)
Volleyball, football, basketball, soccer, softball or baseball
Badminton

Almost all of these exercises are aerobic activities. They are a workout for your heart and lungs. This speeds up the physical healing process. Exercise will also help heal your spirit and increase your self-esteem as you meet new challenges. You'll feel that you have more and more energy with each smoke-free day.

Exercise helps to prevent or get rid of most negative emotions. If you haven't exercised in a long time, check with your doctor first. He or she can match your activity to your health and physical condition. Even if you are young and consider yourself pretty fit, take it easy at first. There's no point in risking an injury when you need to exercise those healing lungs regularly!

© Health Canada