Quit™ recommends the four D’s. they are:

1. Drink lots of water. Water contains no kilojoules, it helps the kidneys flush out unwanted chemicals and it gives the ex-smoker something to do instead of smoking.
2. Delay acting on the urge to smoke. Cravings last for a short time only. wait a while and the urge will pass.
3. Deep breathing will help you relax. 
4. Do something else. go for a walk, eat carrot or celery sticks, create new habits that are not associated with cigarette smoking.

Read more on the dangers of smoking. See pictures and videos of smoking related diseases. This is a strategy that I personally found to be very useful. I read all the latest journal articles and research on smoking related diseases. In effect I put myself through a personal ‘brain washing’ program. In less than a year after stopping smoking, the thought of my ever returning to the habit actually repulsed me.

Look at your daily routine and make changes where appropriate. For example if you have regularly gone to a certain place for a smoke break at work, try going somewhere else for a while. Or if you have a cigarette with a glass of red wine, perhaps you could try drinking white wine instead. When I was smoking, I used to enjoy the social interaction of having drinks with my teaching colleagues on a Friday afternoon after finishing work. Because smoking had been a part of this enjoyable interaction for some time, I found the temptation to want to smoke too great, so I decided not to go for a few weeks. I changed my routine, I broke the habit. After a few weeks, I was able to go back and join my friends with having a few drinks, without the same strong urge to want to smoke.

Using a mouth wash, or regularly cleaning your teeth, so that you have a fresh taste that you don’t want to spoil by smoking may help some.

Get more involved in activities where you can not easily smoke such as: going to the movies, visiting the library, going swimming or taking a bus ride.

Put aside the money you save by not smoking. Use this to buy something(s) special for yourself. Reward yourself for not smoking.

Relaxation tapes or CD’s are readily available. Try techniques such as progressive muscle relaxation, visualisation, meditation or even activities such as Tai Chi. Learn and practice deep breathing techniques.

Often people who cease smoking become more health conscious generally. Changes of routine such as increased activity levels and increased awareness of healthy eating, will reinforce your nonsmoking behaviour.

It often helps to write things down when we are attempting to achieve anything at all. On the next page I suggest a few worksheets that may help you in your efforts to quit smoking and to stay stopped.

“I can change. I can live out my imagination instead of my memory, I can tie myself to my limitless potential instead of my limiting past.”

Stephen Covey

Web Design Ian McKenzie

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