Smoking Cessation – Steps to Quitting – Techniques

Please use the following techniques to overcome the urge to smoke:

  • Stress reduction techniques
  • Substitutes for cigarettes
  • Situations that trigger your urge to smoke
  • Stress reduction techniques:

    • Have an orderly schedule for work as well as other daily activities.
    • Plan before taking action.
    • Cultivate high self-confidence and high self-esteem.
    • Have sufficient sleep. Take a 15-minute nap or rest if necessary during the day.
    • Have some quiet time to yourself.
    • Exercise about 30 minutes a day.
    • Talk about your situation to friends whom you can trust, such as a pastor or a counselor.
    • Eat a regular and balanced diet that includes lots of vegetables and fresh fruits. Drink a lot of water. Stay away from junk food, chocolates, alcohol, coffee, and candies.
    • Get a massage, take a hot bath, listen to music, and learn new hobbies.

    Some useful substitutes for cigarettes:

    • Hands – Hold an item in your hand, such as a pencil, paper clip, coin, rosary, etc. Find something to do to keep your hands busy, such as drawing or gardening.
    • Mouth – Keep a toothpick in your mouth, chew gum, chew licorice, eat peanuts, drink water, and eat fruits and vegetable such as celery and carrots. Brush or floss your teeth several times a day.
    • Lungs – Exercise, practice deep breathing and imagine that you are expelling the toxic substances from your of your body.
      bullet Mental State – Practice deep breathing, relax your mind and body, pray, go for a walk, talk to a friend, write, draw, sing, or read a book.
    • Enjoyment – Go rent or see a movie, tell a joke, laugh out loud, eat with friends and family, play with your children or grandchildren, do anything that you enjoy doing.

    After you quit smoking, certain situations may trigger your urge to smoke again. Please think of some ways now that you will use to cope with the situation and avoid smoking again.

    Situation Coping method
    After you wake up
    After a meal
    While driving
    While watching television
    While on a break
    While feeling worried
    While feeling upset
    While drinking alcohol or coffee
    While at a party
    While seeing others smoke
    While feeling bored
    While in pain or having a headache
    When the weather is rainy or cold
    While trying to focus your thoughts
    Other situations