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Are you thinking about how hard quitting could be, or are you looking forward to the challenge? Acknowledge your feelings, but stick to your decision. You're doing the right thing.

How to quit

Choose an approach that willwork for you

• Going cold turkey means stopping suddenly and completely. For most people, this is the most successful method.
• Cut down by reducing to five cigarettes a day, going on half rations or delaying your first cigarette by an hour each day. If you choose to cut down, make sure your quit date is set for two weeks after you start.

Understand withdrawal symptoms

Withdrawal symptoms are the way your body reacts when it stops getting nicotine and all the other chemicals in tobacco smoke. Think of them as recovery symptoms.

Some recovery symptoms will come and go over a period of a few days, and most are gone within two to three weeks. The emotional symptoms such as anxiety and irritability - are closely tied to the physical reaction of your body as the nicotine leaves your system.

Common recovery symptoms include:

• Cravings - Each one lasts a short time, but may be strong. Over time, cravings will happen less often.
• Occasional headaches.
• Upset digestion, constipation, nausea, diarrhoea or a sore throat - rarely last more than four days.
• Changed sleeping patterns; unusual or strong dreams. Many people find they sleep better.
• Coughing - means the cilia that line your lungs are working again and are sweeping out the tar and mucus.
• Feelings of irritability, depression or anxiety - will lessen over one to three weeks.
• Temporary increase in appetite and possible weight gain.

Coping with recovery symptoms

The first few days after you quit can be the hardest.

Confront cravings
Few smokers can quit without feeling cravings. They are hard to avoid altogether. To quit, you must learn to live through them until they no longer happen. Here is one way to confront your cravings and overcome the urge to smoke:

Remember THE 4Ds:

• Delay acting on the urge to smoke. Don't open a pack or light a cigarette. After five minutes, the urge to smoke weakens and your resolve to quit will come back.
• Deep breathe. Take a long slow breath in, and slowly out again. Repeat three times.
• Drink water. Sip it slowly, holding it in your mouth a little longer to savour the taste.
• Do something else. Take your mind off smoking by taking action put on some music, go for a walk or ring a friend.

Just one WILL hurt
Having 'just one' is the way that most people go back to regular smoking. Quitting means resisting the urge to smoke even one cigarette, despite the cravings, the habit, the pressure and your own emotional reasons.

Take one day at a time
Focus on getting through each day without smoking. Remember your first cigarette? It probably made you feel sick and dizzy. He kind to your body as it adjusts to living without the nicotine it has got used to.

Tea, coffee and cola drinks
These drinks contain caffeine and, without nicotine, your body absorbs much more of this stimulant, making you restless, irritable and sleepless for a while.' Try drinking fewer or weaker cups of tea and coffee, coffee substitutes, water, fruit juice or low joule, caffeine-free cola drinks.

Reward yourself
Congratulate yourself every time you beat the urge to smoke.

Remind yourself
Take out your list of reasons for quitting and the things you want to do as a non-smoker

Refuse offers of cigarettes
You have the right to refuse a cigarette and can do so without upsetting others.

The problem of empty hands
It you need to keep your hands busy, try keys or beads, or keep active.

Smoking and other drugs
Research shows that many ex-smokers cannot resist smoking when drinking alcohol." Alcohol and other drugs may weaken your resolve about giving up smoking, so it might be best to avoid these for a few weeks.

FIND NEW WAYS TO RELAX

• Lie down or sit in a comfortable position.
• Close your eyes and take a few deep breaths.
• Tighten your feet and toes, hold them tight for three seconds, then relax them. Repeat this exercise with your leg muscles, your stomach and your arms and shoulders.
• Think about something relaxing, perhaps lying in the shade of a tree on a hot day ... a gentle breeze brushes your skin ... the leaves rustle quietly ... nothing to do just now but close your eyes and let your mind drift ...
• When you are relaxed and ready, open your eyes and bring the good feelings with you.

3. ASK A FRIEND for a neck and shoulder massage.

• Get up earlier, and go for a morning walk, or sit in a different place for breakfast.
• Choose a different chair to watch TV, and eat some sugarfree popcorn or chewing gum.
• Have a pen and paper by the phone so you can doodle, or move around while you are talking.
• Take a soft rubber ball in the car, and do hand exercises if you are stuck in traffic.
• Go off alcohol for a while and try a soft drink instead.

5. EXERCISE. This can be as simple as getting off the bus one stop early and walking the extra distance or using stairs instead of lifts.

Extacted from "Quit because you can" booklet - Victorian Smoking and Health Program
PO Box 888 Carlton South, Victoria, 3053, Australia. © 1997