WHAT TO EXPECT AT THE BEGINNING OF YOUR QUIT JOURNEY.
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It is a natural tendency to quit smoking and expect to be over it within a month. That would be nice (very nice!), but it doesn't work that way.
Smoking cessation is a process, not an event.
When we quit smoking, we're letting go of a habit that most of us have carried for many years, if not all of our adult lives. It's only fair to expect that breaking down the old associations that tied us to smoking and replacing them with new, healthier habits will take some time.
Sit back, relax, and think of time as one of your best quit buddies. The more time you put between you and that last cigarette you smoked, the stronger you'll become. Have patience with yourself, and with the process
Nicotine withdrawal plays mind games with us early on in smoking cessation. We think about smoking all of the time, and we worry that we'll always miss our cigarettes. It's called "junkie thinking," and we all go through a certain amount of it as we recover from nicotine addiction. For the new quitter, it can be paralyzing to think about never lighting another cigarette. Thoughts like this, if left unchecked, can easily lead to a smoking relapse.
If you find yourself feeling panicked about your smoke-free future, pull out of it by focusing your attention only on the day you have in front of you. It takes practice and patience to stay in the here and now, but it can be done, and it is a great way to maintain control over your quit program. It is the truth that today is where your power to affect change in your life is, and always will be. You can't do a thing about what happened yesterday, or about what is yet to come tomorrow, but you sure can control today.
We all spend so much time living in the past or the future, while the present moments of today go by unnoticed. The next time your mind wanders ahead or back, consciously pull yourself out of it by narrowing your attention to the moments you're living right now.
•Successful long-term cessation always starts with our thoughts. Keep your eyes on the prize and develop an attitude of gratitude. We have a way of believing what we tell ourselves over and over, so don't feed yourself negatives. Affirm the changes you are working to create in your life, and action will follow more easily. Eat a well-balanced diet
Your body needs good quality fuel now as it works to flush the toxins from cigarettes out of your system.
•Get more rest
Chances are, nicotine withdrawal will leave you feeling fatigued for a few weeks. If you're tired, don't fight it. Sleep more if you can.
•Drink water
Water is a great quit aid. It helps you detox more quickly, works well as a craving-buster, and by keeping yourself hydrated, you'll feel better overall.
•Exercise daily
Exercise benefits both physical and mental health, and it's another good way to manage cravings to smoke. Walking is a low-impact aerobic workout that is a good choice for those of us leading inactive lives. Be sure to check in with your doctor before starting a new exercise regimen
•Take a daily multi-vitamin
Cigarettes deplete our bodies of many nutrients, so give yourself the boost that a good multi-vitamin provides for the first few months of smoking cessation. It may help you regain your energy more quickly.
Taking care of your body, especially as you move through early cessation, will help you minimize the discomforts of nicotine withdrawal. And remember, while nicotine withdrawal may not be a pain-free experience, it is a temporary phase of recovery that we all have to go through to get through.
When you have a bad day, use it as an excuse to pamper yourself a little. If all else fails, call it a day earlier than usual and go to bed. Nine times out of ten you'll wake up feeling 100% better the next day, and when you do, you'll be grateful to still be smoke-free.
Statistics show that people who quit smoking with a healthy support system in place have a much higher rate of long-term success with smoking cessation. In addition to the support you might receive from friends and family, consider adding some online support to your quit program. The smoking cessation forum here offers some of the best support the Internet has to offer. Surrounding yourself with like-minded people who know exactly what you are going through is worth its weight in gold.
When it comes to smoking cessation, there is no such thing as just onecigarette. They travel in packs.
Many a good quit program has been lost to thoughts of being able to control our smoking habits. Don't fall for it. The only way to keep the beast at bay is to keep nicotine out of your system. If you decide to go ahead and smoke just one cigarette, or for just one night, chances are you'll be back to the slavery that nicotine addiction is in short order. You may even find yourself smoking more than you used to.
Just as success with smoking cessation begins in the mind, so does a smoking relapse. Always. If unhealthy thoughts of smoking come up, and you can't shake them, it's time to renew your resolve.
You quit smoking for a reason. Probably several. Don't let time and distance from the habit cloud your thinking. Keep your memory green by reviewing your reasons for quitting often.
