Radiant Living

don’t go together for most people.
❖ Avoid substances that make it more
difficult to quit. Caffeine increases the
intensity of some withdrawal symptoms
such as nicotine cravings, anxiety, irritability,
and difficulty sleeping. It also
alters the brain chemistry, making it
s
TIPS FOR QUITTING
❖ Choose to quit.
❖ Eliminate all cigarettes.
❖ Plan strategies to resist
cravings.
❖ Exercise daily.
❖ Get more sleep.
❖ Drink 8-12 glasses of water
daily.
❖ Shower or bathe more
frequently.
❖ Avoid substances that
make it more diffi cult to
quit.
❖ Avoid smoking associated
situations.
❖ Help someone else.
❖ Persevere.
❖ Ask for help.
s
harder to develop new habits. It is often
behaviorally linked with smoking. An
unusual reaction occurs when nicotine
and caffeine are given up at the same
time; their withdrawal symptoms tend to
cancel each other out, making it easier to
discontinue both. Those who stop smoking
but continue to drink coffee have a
higher relapse rate than those who stop
using both at the same time.
Alcohol interferes with judgment. It
will suppress the ability to stick with your
decision to quit.
Heavy meals, especially in the evening,
tend to bring on the urge to smoke.
Spicy foods such as mustard, vinegar,
ketchup, pickles, pepper, and even cinnamon,
can increase smoking urges as well
as other withdrawal symptoms.
❖ Avoid smoking associated situations.
When, where, and with whom do
you usually smoke? If you usually smoke
sitting at the table after dinner, then get
up immediately and do something not
associated with smoking. What about
that easy chair? Do you always have
a cigarette in your hand when you sit
there? Sit somewhere else. Explain to
your friends what you are doing and ask
for their support. If they try to undermine
your resolve or tempt you, they are not
really your friends; avoid them until you
have firmly broken the habit.
❖ Help someone else. Programs that employ
a buddy system are invaluable. The
act of helping someone else quit provides
a tremendous boost and is a motivation
for you to keep going.
❖ Persevere. If in a moment of weakness
you give in to your cravings, don’t
give up. Determine to persevere and
continue fighting until you win. Figure
RADIANT LIVING s 37