On Your Quit Date and Beyond: What can I do about quenching the craving?
On Your Quit Date
What can I do about quenching the craving?
Dealing with Relapse
The Winning Results
On Your Quit Date
Remember, the first day will be the hardest, but it is only 24 hours long! Because this day will be difficult, be good to yourself and ask for support from those around you. Read again your list of reasons for quitting, start your nicotine replacement treatment(s) (if that is part of your plan), think about your new coping skills and your support group that will help you through today and in the future. These aids and support are available for you to use in your smoke-free life. And don't forget to reward yourself!
This is a good time to review the benefits of not smoking-this may help to keep you motivated. Remember, as soon as you stop smoking your body begins to recover from the years of smoking abuse.
- Within a half-hour of not smoking your blood pressure and pulse begin to return to normal levels.
- After only eight hours your oxygen level in your blood increases and the carbon monoxide level is reduced to normal.
- Within just a few days you will have more energy, sleep better and feel better about your great achievement.
- You can look forward to your craving for cigarettes to slowly decrease over time (most people find the first week to be the worst). Most importantly, rest assured that things will get better!
Now, knowing that all of these positive things are in your future, aren't you glad that you stopped today?
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What can I do about quenching the craving?
The first day of not smoking usually involves craving for cigarettes. Some people find this the most difficult part of quitting. If you have a really strong craving, try the "Four D's":
Delay
It is important stop, even close your eyes if you have to, and understand that the urge to smoke will pass whether you smoke or not.
Deep Breathing
This will help the urge to smoke to pass.
Drink Water or Other Low Calorie Beverages
Make sure that you drink lots of fluids. Do something to divert yourself from thinking about smoking - get up, walk around, call a friend, do something with your hands.
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Dealing with Relapse
As the days, weeks and months pass without smoking, you will be astounded at how much better you feel. In order to keep on track, continue to use all of the aids discussed earlier in this booklet on a regular basis. Throughout this time you may have been really tempted to have a cigarette, telling yourself that, "just one cigarette is no big deal." This is a BIG mistake - don't be tricked into this false sense of security! It is very easy for one cigarette to lead to two, three, or four. Before you know it, you are back to smoking as much, if not more, than you did before you quit.
Remember that relapsing doesn't mean you are a failure. Use this experience to learn something about yourself and how you can better deal with this and other temptations that you will face.
But what if you do have a weak moment and smoke a cigarette? Well, you won't be the first person to have done so. It's important to get right back on track - don't let a little slip become a full-blown relapse. Review the situation that caused you to have a cigarette. It is very important to try to understand why you smoked. It may be the same reason you started smoking in the past, or perhaps a recent event, such as a stressful day at work. If there seems to be an underlying issue that is troubling you, counseling may help. Whatever the reason, it is important to deal with these issues so you can be successful in your efforts to be smoke-free.
Review again your reasons for quitting, the coping skills you have developed and continue to use your support group. Talk to your healthcare provider about your antismoking medicines. Maybe you need to increase the strength of the treatment or the length of time you use it. Some people have better results with a combination of nicotine replacement treatments. If you feel depressed, talk to your provider about taking Zyban®. If you already are taking Zyban®, talk to your provider about adjusting the dose or trying a different anti-depressant. The good news is that there are a number of different treatments available to help you quit. Keep working with your provider to find the treatments that help you with your quit smoking efforts.
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The Winning Results
Congratulations! Review over and over the list of reasons why you chose to give up smoking. These are your winning results and they affect not only you, but those around you, as well. Your feeling of accomplishment of this difficult goal will be a true source of pride. Quitting smoking (and remaining smoke-free) is truly one of the best things you can ever do for yourself. You will feel better, look better, have more energy and money, and feel better about yourself. Remember, you can reach the goal of "Giving up Smoking" - for good!
This information has been approved by Epi Mazzei, R.N. (June 2006)
