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Stop Smoking Now—We Can Help!
In almost every US city and town, there are local organisations to help people stop smoking. Participants learn to recognise smoking triggers (things that start them smoking) and they try to set a date in the future when they will stop smoking.
One of the most popular and successful is the California Smokers' Helpline. Here is an extract from one of their leaflets.
When you really want a cigarette—try the four Ds:
1. Delay: Look at your watch and wait for a couple of minutes. If you can wait two minutes, you won't want to smoke.
2. Distraction: Whatever you're doing when you want to smoke—do something else! For example, if you're alone, find someone to talk to. If you're sitting down, take a short walk.
3. Drink water: If you drink water, you reduce the need to have something in your mouth.
4. Deep breathing: Breathe in slowly and deeply. Count to five when your lungs are full. Then breathe out slowly. Repeat several times.
And here are some ideas to help people to give up smoking:
1. Make a plan: Make a list of friends who smoke and places where you smoke. Don't see those people and don't go to those places!
2. Set a date when you're going to stop: Choose a time when you will be relaxed but also too busy to think about smoking.
3. Keep busy: Instead of smoking, make a phone call, take a short walk, talk with a friend.
4. Develop new interests: Exercise—walking, biking, jogging, swimming, or taking a gymnastic class—helps you to forget about cigarettes.
In almost every US city and town, there are local organisations to help people stop smoking. Participants learn to recognise smoking triggers (things that start them smoking) and they try to set a date in the future when they will stop smoking.
One of the most popular and successful is the California Smokers' Helpline. Here is an extract from one of their leaflets.
When you really want a cigarette—try the four Ds:
1. Delay: Look at your watch and wait for a couple of minutes. If you can wait two minutes, you won't want to smoke.
2. Distraction: Whatever you're doing when you want to smoke—do something else! For example, if you're alone, find someone to talk to. If you're sitting down, take a short walk.
3. Drink water: If you drink water, you reduce the need to have something in your mouth.
4. Deep breathing: Breathe in slowly and deeply. Count to five when your lungs are full. Then breathe out slowly. Repeat several times.
And here are some ideas to help people to give up smoking:
1. Make a plan: Make a list of friends who smoke and places where you smoke. Don't see those people and don't go to those places!
2. Set a date when you're going to stop: Choose a time when you will be relaxed but also too busy to think about smoking.
3. Keep busy: Instead of smoking, make a phone call, take a short walk, talk with a friend.
4. Develop new interests: Exercise—walking, biking, jogging, swimming, or taking a gymnastic class—helps you to forget about cigarettes.
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