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- Enroll in a smoking cessation programme: Being involved in a support
programme, such as Kick Butt, increases your success of quitting
dramatically and reduces the chance of relapse.
- Set a ‘Quit Date': Set a date for quitting, get mentally prepared
and stick to your guns.
- Get support: Ask family, friends and workmates for their help
and support.
- Plan a survival strategy: Substitutes for smoking can help. Gain
oral satisfaction from low-calorie snacks, chewing gum or toothpicks,
and keep your hands busy with worry beads, pencils or a stress
ball.
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- Do something else: Make a list of quick and simple tasks that you
can do when the urge to smoke strikes. e.g. crossword puzzles,
read a magazine, listen to music, nibble on a carrot or take a long,
soothing bath.
- Reward yourself: Put money saved on cigarettes into a jar and
then buy yourself gifts, like books, flowers or even a back massage.
- Don't think of eternity: Give yourself small, achievable goals.
You quit by taking it one day at a time.
- Avoid temptation: spend more time with non-smokers and avoid places
where you used to smoke.
- Develop a coping strategy: When the urge strikes, remind yourself
of your reasons for quitting. Practice the Five D's: Drink water,
Deep breathing, Do something else, Discuss the problem with friends,
Delay your desire for smoking.
- Exercise: Physical activity helps you cope with stress and improved
fitness is a reminder of a key benefit of not smoking.
- Try positive reinforcement: Make a list of benefits enjoyed by
non-smokers; e.g. improved health, no more smelly ashtrays or
smelly clothes, you can save more than R4 000 a year by not buying
a pack a day, you don't turn your children into passive smokers,
you protect the health of your baby, you can enjoy fresh air again,
you can taste food and savour a good wine, etc. Read the list when
you need a lift.
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