Get rid of all your cigarettes; throw them away where you can’t retrieve them. Even your emergency stash.
Get rid of all your ashtrays, lighters, matches, etc., again, so you can’t retrieve them.
Clean out your car, open the windows, spray with air freshener.
Air out your house, spray the fabric on furniture, and use some fresh smelling cleaners.
Get some scented candles if you like. Remember your sense of smell will be heightened.
Wash, clean or air out your clothing and closet.
Tell your friends and family you have quit smoking, ask for their support not policing. If they smoke ask them not to in your presence.
Identify your habit smoking, change the habit.
If you use the cigarette time as time for a break, take the break, you probably need it, but do something else. Take a short walk. Sit quietly and relax. Do something different than what you have been doing.
Do not use food as a substitute for the cigarette. If you need something, have some carrot sticks or celery sticks.
Close your eyes and take a deep breath, say to yourself “I am a non-smoker.”
If you notice you are coughing or sneezing, this is temporary and you are getting rid of the junk in your lungs.
The physical effects of nicotine withdrawal are short- lived, using your coping strategies for this.
The psychological effects last longer, they do not have to be awful, you choose how you react to any situation.
Don’t go around telling people how hard it is to quit, every time you say it you reinforce this thought in your own mind.
Do something nice or fun for yourself. You deserve it.
Recognize that you are in control of your life and appreciate that fact.
Find a big envelope, label this your reward and put all the money you would have spent on cigarettes every day or every week, see the envelope fill up. Use this money for something special after 3-6 months. Perhaps something long- lasting so that it is a constant reminder.
Call an empathetic friend if you feel tempted but don’t let the conversation dwell on smoking, talk about something else. Something that makes you feel good.
Remember you are strong, confident and in control of your life.
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