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Author Topic: A list of handy tips to help you quit.  (Read 4778 times)


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A list of handy tips to help you quit.
« on: February 11, 2016, 03:12:10 pm »
On this post is a collection of handy tips that will hopefully help you along your
way to the new smoke free you. Welcome to justquitsmoking.
No 1. join Just Quit's forum for fun, friendly, FREE support with your quit!!
The elastic band technique
Wear a rubber band around your wrist. When you really feel like you want a cigarette, snap the rubber band a few times and in your mind say STOP. You might try this at home aloud a few times and then do it silently when in public.
Write down your reasons
Write a list of reasons why YOU want to quit. Keep it with you. In your purse or wallet, so you can go back and look at it when you are struggling.
Have a plan
Plan your quit. Look at how you smoke. Which times of the day cigarettes will be the hardest to beat. What will you do in those circumstances. Who will support you? Join a support forum or group, tell friends and family that you are quitting.
Decide how you are going to do this
Plan and decide what method you think will work better of you. Go and speak to your GP, stop smoking cessation nurse or a local pharmacy and find out about your options. There is an array of different products out there to use.
Exercising helps to beat the cravings.
  • Walking is one way of getting more physical activity. Take a walk at lunchtime or after dinner, perhaps finding a coworker, friend, or family member to join you. Be sure to choose companions who don't smoke! Gradually lengthen your walks and step up the pace.
  • Think about other activities that you might enjoy, like biking, swimming, dancing, yoga — just about any sports activity will help.
  • Housework and gardening provide exercise benefits, too. And there’s always that garage to clean out. Playing music you enjoy will help you step up the pace.
  • Plan family activities or social gatherings that involve physical activity like hiking, a volleyball game, or a trip to the beach.
How to cope with the cravings
  • Keep your hands busy - doodle, knit, type a letter.
  • Avoid people who smoke - spend more time with non-smoking friends.
  • Find activities that make smoking difficult (gardening, exercise, washing the car, taking a shower).
  • Drink plenty of cold water. It helps to flush out the toxins but it really does help with the cravings.
  • Put something other than a cigarette into your mouth. Keep oral substitutes handy - try carrots, sunflower seeds, apples, celery, raisins, or sugarless gum. Frozen grapes also help.
  • Strong flavoured sweets (lemon drops, cherry drops, aniseed Fisherman's Friends) are great for taking your mind off a crave when you're romanticising the taste.
  • Cut a drinking straw into cigarette-sized pieces. Inhale air.
  • Use a mouthwash.
  • Change your surroundings when an urge hits; get up and move about, or do something else.
  • Avoid places where smoking is permitted.
  • Look at your watch whenever an urge to smoke hits you. You'll find the urge will only last a few minutes.
Money Jar
Keep a money jar. Watch as it grows and treat yourself at different milestones throughout your quit. Maybe you had a bad day, but you have got through it without smoking. The trick is to reward yourself for your achievements.
Phone apps
Get yourself a Quit smoking app. You can get one for any device and they can be a good motivator, but it is also very interesting and scary how big those stats get.
Read, read, read
Knowledge is power when it comes to the nicotine addiction. The more you understand this process the better it is to deal with. Remember it takes time to completely be free from this addiction.
Home remedies
Some people will swear by these and you never know they could make a difference just click on the link to be taken to the list we have click here There are also herbal products to help with insomnia, anxiety and depression. So if you suffer with any of these ailments there is help at hand.
  • For Insomnia - Nightol and Karlms
  • For Depression - St John's Wort
  • For anxitey - Rescue Remedy and Rhodiola
There are other products out there, but these products have been used by some of our members. If your symptoms persist or you are at all worried. Please go and see your GP.

Also other alternative quitting methods.

  • Hypnotherapy
  • EFT-Therapy
  • Acupuncture

    Find some addictive games to play. Tetris has been proven to help beat craving's but games such as 'candy crush' and 'make it rain' could help to keep your hands and mind busy.
    NOPE is a mantra that we all live by here because it works. It stands for Not One Puff Ever! Think of it as any other addiction. An alcoholic can't have a sip of a drink, a drug addict cannot ever take their drugs again. It's simple but effective. It could be a slippery slope if you do.
    HALT is another mantra to help you when you are going through the craving's. Stop and think, are you:
    • Hungry - nicotine is a suppressant, so you will feel hungrier and craving can feel the same.
    • Angry - nicotine is a mood suppresser, so until your brain balances out you will be prone to mood swings
    • Lonely - you will feel like there is something missing for awhile, that you are morning a close friend. It will take awhile for your brain to come to terms with the fact you don't smoke anymore. You have trained it well. But it will happen.
    • Tired - some people sleep more and some people get insomnia for awhile when quitting. It will balance it's self out, remember this is all temporary.

      Never act straight away. Always STOP and think first, could it be something else that you need.
    One day at a time
    Take thing's one day at a time. Donot look any further than that day. Even hour by hour if you have to. It is the basic structure to beat any addiction. Never think you will never smoking FOREVER as that is too much and will look to daunting and impossible to achieve. Say to yourself every morning when you wake up I will not smoke today. Never look back, just live for today.
    Positive thinking
    Try to stay positive and get into the right mindset as it WILL make it easier. If you start to doubt yourself, that little voice at the back of your mind will start with the 'just one won't hurt' or 'you are doing so well, you could smoke to celebrate and start to quit again tomorrow'. Believe in yourself. You are in charge it's your choice and your choose NOT to smoke.

« Last Edit: June 01, 2016, 02:08:53 pm by TG »
   Quit Date 04/04/2014
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Re: A list of handy tips to help you quit.
« Reply #1 on: March 31, 2016, 08:21:47 am »
Great list

I personally found that it was essential to also write down reasons why I smoked. You have to "face your demons"  :D This helped to completely change my attitude towards smoking.
It is a fact that smoking doesn't a single positive attribute. Anything you say to yourself like "It helps me relax" is you lying to yourself and in order to be able to quit you need to face these lies and really understand that smoking was not giving you anything.
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Re: A list of handy tips to help you quit.
« Reply #2 on: May 27, 2016, 09:55:44 pm »
You actually need to free yourself of the addiction and all of the associated habits if you're really going to quit and don't want to be looking over your shoulder for the rest of your life.

Fortunately, there are techniques that address the actual issue of being addicted and the habits. Hypnotherapy is a good one for this, but even easier is EFT, which is what I used. I had one single session with an excellent therapist over Skype and just followed his simple instructions afterwards. I smoked about a pack and a half/day for more than 30 years. I previously tried to quit smoking a couple of times but failed.

Amazingly, this time I experienced no stress. I kicked off the habit so easily that even during the first week, cigarettes were hardly on my mind. I didn't snack or drink to compensate, nor chew gum, toothpicks or anything else. I didn't feel nervous and was not unpleasant to those around me. In fact, the person I lived with was a heavy smoker and she continued to smoke as usual, right next to me, even in the car. It did not affect me and I never smoked or even wished to smoke again!

Today, I am a non-smoker and what's more: no longer addicted to smoking.
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Re: A list of handy tips to help you quit.
« Reply #3 on: May 27, 2016, 11:07:39 pm »
Glad you found a way to finally quit @Joey. How long have you been a non-smoker?

EFT sounds interesting. We haven't had anyone on here that has quit that way. Always nice to hear about other experiences. Nice to have you here :)
   Quit Date 04/04/2014
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Re: A list of handy tips to help you quit.
« Reply #4 on: May 27, 2016, 11:26:44 pm »
I'm really interested in EFT, my manager calls it "the tapping thing" as I've heard it's good for all sorts of anxiety and nerves @Joey. Can you tell us more?
12.9.2014  (I forget sometimes)
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Re: A list of handy tips to help you quit.
« Reply #5 on: May 28, 2016, 02:35:51 am »
It's been a couple of years since I've quit and I never looked back. Indeed EFT works for all sort of things and I use it regularly. It's good for addictions, anxiety disorders, depression, fears, phobias, traumas, allergies and even for things like sports performance.

I've used a therapist at first which was very good for the quit smoking issue and also really taught me how to best use the technique. Best 100 bucks I ever spent, I think :). If anyone is interested I'll give you his web address. There's a lot of info out there and ultimately it's a DIY technique that I feel everyone should know.