- Sep 15, 2011
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About1. Document current smoking routines. When where how often, how many, in what situations, after eating/drinking what? Coffee, alcohol?
2. Create plan for gradual deescalation. Spread. (how long were you able to go without cigarettes the first time?)
3. Replace cigarettes with something else. (gum, Twizzlers, both? hard candy, toothpick, straw)
4. Other than removing cigarettes, do not alter routines right away.
5. Find other ways to relax. (relaxing music, massage, yoga, avoid stressful situations, deep breathing) video games, sports, walk, run, dodge-ball.
6. If you can, perform some physical activity whenever you get a craving.
7. Eat more fruits, vegetables, and low fat dairy products,...but don't cut out other foods.
8. Once off, get rid of your ashtrays and lighters. Avoid things that remind you of the smell of cigarettes.
9. If you relapse, consider why and recommit. It may take several tries.
a) reward for job well done (coffee, beer?)
b) Tell the person about the good changes you see
c) Don't check up on the smoker, such as looking for ashtrays or sniffing for smoke.
d) Alternatives, patches gums, ect. Non nicotine pills you can get from a doctor that reduce cravings.
e) Inability to concentrate is also one symptom of nicotine withdrawal.
f) Urges will pass within minutes, call me if you get an urge
g) 3 mo, plus cool-down
SignatureWPA 2.0,...post-it, print-it, pass-it. 'Nuff said.