HOW TO QUIT
Some find the quitting process relatively easy; many do not.
But it would be a mistake to believe that if you have tried to quit in the past
and have failed, you are doomed to go on smoking. If you have failed before,
that in itself does not mean that you are hopelessly weak-willed. Beyond
determination alone, you need insight, a plan, and a constructive attitude.
One
of the most important factors in quitting is to view the process positively. If
you look upon it as simply giving up something of value, you may feel sorry for
yourself. Rather, you have to view the process as Smoking one of teaching
yourself-because of knowledge that it will represent a tremendous gain-a more
rewarding behavior pattern.
There have been many methods suggested for quitting, and the
American Cancer Society has compiled the recommendations of recognized experts
in cigarette-withdrawal programs. To begin with, set a date when you plan to
quit. Call it a day; that will be complete quitting day. You may want to give
yourself as much as a month to get ready for the day. And getting ready can
involve a gradual reduction in the number of cigarettes you smoke day by day.
A
good system is to determine that you will smoke only once an hour or that you
will stop smoking between the hours of 9 and 10, 11 and 12, 12 and I, 1 and 2,
3 and 4, etc. And then extend the nonsmoking time by half an hour, an hour, and
more. You may find it helpful, too, to smoke just half of each cigarette.
Deliberately, make it an effort to light a cigarette. If you
habitually carry your pack in a certain pocket, now start using another pocket
so you have to do some fumbling for a smoke. If you habitually use your right
hand to bring a cigarette to your mouth, determine to use the left hand. Wrap
your pack in several sheets of paper so it becomes an involved process to get
at a cigarette. Shift from a brand you like to one you don't like.
Each time
before actually lighting up, make it a point to ask you a direct question: Do I
really want this cigarette right now, or am I just lighting up out of habit?
For whatever else it is, cigarette smoking is a habit, and anything you can do
to put even small crimps in the automation involved can be a help. Undertake
something else preparatory to the day.
