Šalje: QuitSmokingTips [bwprice@quitsmokingsupport.com] Poslano: 7. listopad 2000 19:24 Prima: List Member Predmet: QuitSmokingTips: Volume 2 Number 36 QuitSmokingTips - http://www.quitsmokingsupport.com Sunday Saturday October 7, 2000 The purpose of this newsletter is to provide you with advice and encouragement to help you to quit smoking. Support is an important ingredient in the quitting process and can never be overlooked. If you feel the material in this newsletter may benefit anyone you know, please pass it on! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sponsor Advertisement: Make sure you visit http://www.quitsmoking.com Excellent Information and Products to Help Smokers Quit! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sponsor Advertisement: TRYING TO QUIT SMOKING? Using the Nicotrol Inhaler? * Harris Interactive invites you to participate in a research study designed to learn more about your experiences using the NicotrolŽ Inhaler. * Participation involves completing up to six short surveys over the next seven months, either by phone or internet. * Qualified participants will receive payment for each interview completed, totaling up to $60. * You must be over the age of 18 and using the NicotrolŽ Inhaler to enroll in this study. * For more Information Call: 1-877-889-8593 OR, go to: http://survey.harrispollonline.com/11662f.htm ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Staying a non-smoker! Staying stopped can be really hard - just when you think you have it beaten, suddenly you feel like smoking again. You may wonder if the urge to smoke will ever leave you. Think about the situations that make you want a cigarette. Is it habit or is it when you are feeling stressed? Stress can be handled in ways other than having a cigarette- see tips further on. If you are concerned about your weight, try to stick to a balanced and nutritious diet. By breastfeeding you will be using up more energy and this may help you get back to your normal weight. If your partner or friends smoke: ? remind them that you have given up and are a non-smoker. ? declare your home smokefree. ? ask them to smoke outside the house and away from your child. ? suggest that they quit too and that you will help them. Stand up for your decision to quit. It's your right to say what you think, ask for what you want and refuse things you don't want. You can do this in a way that won't upset others. Try saying: "No thanks, I don't smoke." "Please don't offer me any more cigarettes, I've given up smoking." Practise these before you go out. When things get tense: Here are some ways to relax that only take a few minutes. For immediate relief, try this exercise as soon as you feel an increase in stress: Imagine yourself smiling. Say to yourself, "Alert mind, calm body." Inhale an easy, natural breath. As you breathe out, relax your muscles - first your face, then your shoulders, they try to relax all the way down to your toes. Breathe deeply using this exercise: Stand in a comfortable position, close your eyes and relax your arms, shoulders and the rest of your body. Breathe in and push your stomach out. Slowly breathe out saying the word "relax" to yourself. Repeat these steps as many times as you like. Tense and relax your body like this: Lie down or sit in a comfortable position. Close your eyes and take a few deep breaths. Tighten your feet and toes, hold them tight for about three seconds, then relax them. Repeat this exercise for muscles between your knees and feet, then with your thighs, stomach muscles and chest. Move the tensing and relaxing up through your hands, forearms and shoulders. Repeat it using your neck, jaw, mouth, face and scalp muscles. When you have tensed and relaxed your whole body wait a few moments and then slowly open your eyes. Tips for extra tough times: Watching TV: Sit in a different chair. Exercise during each ad break. Try nibbling popcorn or sugarless gum. On the telephone: Keep a list of all your reasons for quitting by the phone and look at it while you talk. Before you ring someone, say to yourself "I don't smoke." Driving the car: Take the ashtray and lighter out of the car and leave them at home. Sing along with the radio. Watching others smoke: Move away from smokers at the table when you're out. Concentrate on the taste of the food or drink. Ask your partner and friends not to smoke in front of you. Better, still, ask them not to smoke in your home. Drinking alcohol: Go off alcohol for a while if you think it gives you the urge to smoke. Stay more in control by having a soft drink or juice between each alcoholic drink. Coping with setbacks: Remember, every craving only lasts a few minutes and you can fight it off with the 4 Ds. DELAY: Delay having a cigarette for at least five minutes, the urge will pass. DRINK WATER: Take some time out, sip slowly. DEEP BREATHE: Breathe slowly and deeply. DO SOMETHING ELSE: Keep your hands busy. If you do have a cigarette it's not the end of your quit attempt. A slip-up is a setback, not a defeat. Think of how long you've been without a cigarette. Say to yourself "I am still determined to give up. I have only slipped up once." Go back to your reasons for stopping and renew your determination to succeed. We are grateful to the Victorian Smoking and Health Program (Australia) for permission to reproduce this material. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Take care and have a great week! Blair support@quitsmokingsupport.com QuitSmokingSupport.com http://www.quitsmokingsupport.com ______________________________________________________________________ To unsubscribe, write to quitsmokingtips-unsubscribe@listbot.com Get on EqualFooting and get $25 back! Find everything your office will ever need-and get $25 back on your first purchase of $50 or more! For everything from erasers to printer paper-click and get on 'equal footing' today. http://on.linkexchange.com/?ATID=27&AID=1482