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Smoking - First Month After Quitting

The survival guide to the first month:

  • Pick a day to quit when you won't be under too much pressure or stress.
  • On the evening before you quit throw away all cigarettes, ashtrays and lighters.
  • Make one day special, be kind to yourself.
  • Use your imagination to find something else to do with your hands and lips.
  • Do things to maintain a clean mouth taste, such as brushing your teeth, chewing sugar-free gum or using a mouthwash.
  • Tell yourself " I choose not to smoke, I am in control."
  • Keep low calorie snacks at hand, such as fresh fruit or sugar-free gum.
  • Practice saying , " No thanks,I don't smoke", or if someone is persistent. "No thanks, I'll have one later" or "I've a bit of a sore throat."
  • Start a savings jar.Stick a picture on it of what you are saving for.
  • Take your favourite clothes to the dry-cleaners to prepare for their new smoke free life.
  • Avoid as much as possible those places or situations which will remind you of smoking.
  • Stop and smell the flowers-you'll be amazed how quickly your sense of smell will improve once you've stopped smoking.
  • Take up a sport or get active by walking or cycling-you'll find it much easier when you don't smoke.
  • Plan a treat for yourself (and your supporters)-cinema, C.D, a meal out, new clothes.
  • Don't think ahead of life without smoking. Each day without a cigarette is another success.
  • Don't think that "one won't hurt". It will.


Mary Immaculate College, South Circular Road, Limerick, Tel:+35361 204300  V94VN26

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