TIPS: The first week

You Can Quit Smoking
Tips for the First Week

By Terry Martin, About.com

Updated: February 23, 2004

About.com Health's Disease and Condition content is reviewed by our Medical Review Board
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* nicotine withdrawal coping skills
* how to quit smoking
* personal quit stories

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Nicotine is a powerful addiction. If you have tried to quit, you know how hard it can be. People who are trying to quit smoking go through both physical and psychological withdrawal. Here are some tips for quitting.

Cravings

Drink a lot of liquids, especially water. Try herbal teas or fruit juices. Limit coffee, soft drinks, and alcohol - they can increase your urge to smoke.

Avoid sugar and fatty food. Try low-calorie foods for snacking - carrots and other vegetables, sugarless gum, air-popped popcorn, or low-fat cottage cheese. Don't skip meals.

Exercise regularly and moderately. Regular exercise helps. Joining an exercise group provides a healthy activity and a new routine.

Get more sleep. Try to go to sleep earlier and get more rest.

Take deep breaths. Distract yourself. When cravings hit, do something else immediately, such as talking to someone, getting busy with a task, or taking deep breaths.

Change your habits. Use a different route to work, eat breakfast in a different place, or get up from the table right away after eating.

Do something to reduce your stress. Take a hot shower, read a book, or exercise.

Psychological Needs

* Remind yourself every day why you are quitting.
* Avoid places you connect with smoking.
* Develop a plan for relieving stress.
* Listen to relaxing music.
* Watch a funny movie.
* Take your mind off a problem and come back to it later.
* Rely on your friends, family, and support group for help.
* Avoid alcohol. It lowers your chances for success.

Tips for the First Week, You Can Quit Smoking.March 2001.
Courtesy of: US. Public Health Service
Center for Tobacco Research and Intervention.