Immediately After Quitting

Avoid Temptation

When You Get the Crazies

• Keep oral substitutes handy–try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
  
  
• Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.
  
  
• Take a shower or bath if possible.
  
  
• Learn to relax quickly and deeply. For those who are not familiari with the extraordinary power of relaxation to engage more than a dozen different systems within your body, you're in for more than a small treat. In the next few days you need only practice the one task of relaxing instantly with one long deep breath to see fast and measurable differences in your efforts.
  
  Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
  
  
• Light incense or a candle instead of a cigarette.
  
  
• Never allow yourself to think that "one won't hurt"–it will.

Find New Habits -- Always Replace One Habits With Other, Better Habits

• Change your habits to make smoking difficult, impossible or unnecessary. For example, it's hard to smoke while you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.
  
  
• Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding or take the dog for a walk; give yourself a manicure; write letters.
  
  
• Enjoy having a clean mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
  
  
• Stretch a lot.
  
  
• Get plenty of rest.
  
  
• Pay attention to your appearance. Look and feel sharp.
  
  
• Try to find time for the activities that are the most meaningful, satisfying, and important to you.

About Gaining Weight

• Quitting doesn't mean you'll automatically gain weight. When people gain it's because they often eat more once they quit.
  
  
• The benefits of giving up cigarettes far outweigh the drawbacks of adding a few pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you are concerned about gaining weight consider the tips that follow.

Tips to Help You Avoid Weight Gain

• Make sure you have a well balanced diet, with a healthy balance of protein, carbohydrates and fat.
  
  
• Don't set a target date for a holiday, when the temptation of high calorie food and drinks may be too hard to resist.
  
  
• Drink a glass of water before your meals.
  
  
• Step on the scale to weigh yourself about once each week.
  
  
• Chew sugarless gum when you want sweet foods.
  
  
• Plan menus carefully, and count calories. Don't try to lose weight–just try to maintain your pre-quitting weight.
  
  
• Have low calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.
  
  
• Take time for daily exercise, or join an organized exercise group.