Quitting Smoking Forever
For Keeps - Remembering that millions and millions of long-term smokers have quit for keeps, our mind is easily influenced to "fit in," even when we stand out from the crowd.
Congratulations!Now you are ready to develop a new habitnot smoking. Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take some conscious effort and practice. This section of the booklet can be a big help. You will find many techniques to use for developing the nonsmoking habit and holding on to it.
By reading this section of the booklet carefully and reviewing it often, you'll become more aware of the places and situations that prompt the desire for a cigarette. You will also learn about many nonsmoking ways to deal with the urge to smoke. These are called coping skills. Finally, you will learn what to do in case you do slip and give in to the smoking urge.
Keep Your Guard UpThe key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don't kid yourselfalthough you have made a commitment not to smoke, you will sometimes be tempted. But instead of giving in to the urge, you can use it as a learning experience.
First, remind yourself that you have quit and you are a nonsmoker. Then look closely at your urge to smoke and ask yourself:
The urge to smoke after you've quit often hits at predictable times. The trick is to anticipate those times and find ways to cope with themwithout smoking. Naturally, it won't be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it doesn't mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting, and try again.
Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger and urge to smoke, and add any others you can think of:
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For keeps, for keeps, that's why we've arrived, to quit smoking for keeps.
All we hope to achieve, by keeping that pack stashed up the sleeve,
can too easily disappear, because cancer causes people to grieve.
For keeps, for keeps, doing it all without much of a peep,
For keeps, for keeps, we want to quit smoking,
leaving them behind in an unwanted heap.
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Even if you struggle with quitting for keeps, you are moving forwards toward that goal, and steps are steps.
Even if or when you fall back a bit, the fallback cannot erase the step forward you successfully took.
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