Some final hints to bring your way of becoming a non-smoker to a close and to avoid that you carelessly jeopardize with your newly attained quality of life:
• Always be aware of two points:
(1) You will always remain a smoker – just one, who isn’t smoking any more.
(2) With a probability of 99 %, every single cigarette will lead to a relapse, even after months or years. Don’t just think that one single cigarette can’t do any harm – exactly this one will lead to a relapse!
• Always focus on the actual situation or actual day. Avoid difficult to manage “thought experiments” for a longer period like weeks or months.
• Adjust yourself to withdrawal symptoms that will last a couple of days. Always remind yourself that these are a positive sign of the tobacco- and nicotine-withdrawal. Normally withdrawal symptoms clearly improve after the first 2-3 days and completely disappear after a couple of weeks. Every day counts!
• It is especially important to pass the first couple of smoke-free days in good condition, without any faux pas and relapse.
• Avoid beverages you normally would smoke a cigarette to. If you used to drink a cup of coffee or alcohol with a cigarette – change to fruit- or herbal-tea.
• Almost 100 % of all relapses happen under the influence of alcohol, drunken in company of smokers. Out of this reason, avoid alcohol for the first two weeks. It is advisable, to rather avoid hot food during this period, as well.
• Care for a lot of exercise: bicycling, Nordic-Walking, jogging etc. help to reduce stress and prevent weight increase.
• Especially in the beginning, temporarily avoid the company of smokers. They might endanger your endurance.
• In case smokers are present, declare yourself as being a non-smoker. If you don’t know the persons don’t mention that you just stopped smoking. Some people seem to think it is funny to tempt former smokers.
• When you are really longing for a cigarette, repeat to yourself that
a) you absolutely wanted to stop smoking and
b) that this desire will pass.
Focus on other nice things and try to relax (with the “breathing pattern”, for example)
• Calculate, how much money you spent on smoking per year. Take the same amount and fulfill yourself a wish (holiday, journey, wellness etc.). Put your “cigarette-money” aside and realize these things!
• Celebrate your “non-smoking-anniversaries”: reward yourself after one week without cigarettes. Start with small intervals (days, weeks, months) which you are going to extend, by and by.
• Be proud of yourself and praise yourself for every smoke-free day!
Some last hints
When you are combining your smoke-stop with a sleep-healthy-optimization (metal-free sleeping system, disturbance-free sleep surrounding, harmonious bedroom climate) and invest your “cigarette-money” in healthy sleep you will be able to enjoy your sleep in the beginning and transition-period of becoming a non-smoker, as well. When you are complying to the variable, elementary preconditions of a healthy sleep like healthy exercise, balanced nutrition, sufficient day- and sun-light, breaks and relaxation etc. you will be able to enjoy the healing powers of healthy sleep your whole life long.
In case you really don’t succeed, discuss it with your doctor, alternative practitioner, therapist or pharmacist. Attend a non-smoker class, visit a hypnotherapist, acupuncturist or someone who offers a method you can identify yourself with.
Imagesource: @SAMINA
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