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Smoking is NOT our game
As part of our social responsibility to encourage and maintain a healthy Jordan,
the Jordan Olympic Committee provides help and support to Jordan’s worryingly
large band of smokers.
As well the direct role the JOC has played through our upcoming ‘smoking is NOT
our game’ campaign, here we provide some easy-to-follow tips on giving up.
If you have tried to quit but failed before, take comfort in the fact that most
smokers fail several times before quitting successfully. Your past failures are
not a lesson that you are unable to quit. Instead, view them as part of the
normal journey toward becoming a nonsmoker.
The JOC’s mission here is to restore your faith in yourself. You CAN quit.
You're not alone. You need to get your resolve up, and try again. YOU CAN DO IT!
Another top of the line, physician-endorsed methods is nicotine replacement. The
nicotine patch or gum are now available over-the-counter at any pharmacy.
The information below will ease your way and help ensure that this is the last
time you ever need to go through the quitting process. You can do it!
The most important step to take is the first step -
admitting you have an addiction – and then your are ready to quit
Phase ONE
- DEEP BREATHING PERHAPS THE SINGLE MOST POWERFUL AND IMPORTANT TECHNIQUE
Every time you want a cigarette, do the following. Do it three times.
Inhale the deepest lung-full of air you can, and then, very slowly, exhale.
Purse your lips so that the air must come out slowly.
As you exhale, close your eyes, and let your chin gradually sink over onto
your chest. Visualise all the tension leaving your body, slowly draining out
of your fingers and toes, just flowing on out.
This is a variation of an ancient yoga technique from India, and is VERY
centering and relaxing. If you practice this, you'll be able to use it for
any future stressful situation you find yourself in. And it will be your
greatest weapon during the strong cravings sure to assault you over the
first few days.
This deep breathing technique will be a vital help to you. Reread this point
now, and as you do, try it for the first time. Inhale and exhale three
times. See for yourself!
- The first few days, drink LOTS of water and fluids to help flush out the
nicotine and other poisons from your body.
- Remember that the urge to smoke only lasts a few minutes, and will then
pass. The urges gradually become farther and farther apart as the days go
by.
- Do your very best to stay away from alcohol, sugar and coffee the first
week or longer, as these tend to stimulate the desire for a cigarette. Avoid
fatty foods, as your metabolism will slow down a bit without the nicotine,
and you may gain weight even if you eat the same amount as before quitting.
So discipline about diet is extra important now. No one ever said acquiring
new habits would be easy!
- Nibble on low calorie foods like celery, apples and carrots. Chew gum or
suck on cinnamon sticks.
- Stretch out your meals; eat slowly and wait a bit between bites.
- After dinner, instead of a cigarette, treat yourself to a cup of mint
tea.
- In one study, about 25% of quitters found that an oral substitute was
invaluable. Another 25% didn't like the idea at all - they wanted a clean
break with cigarettes. The rest weren't certain.
- Go to a gym, sit in the steam, exercise. Change your normal routine –
take time to walk or even jog around the block or in a local park.
- Classes like Yoga certainly help or get a one hour massage, take a long
bath - pamper yourself.
- Ask for support from coworkers, friends and family members. Ask for
their tolerance. Let them know you're quitting, and that you might be edgy
or grumpy for a few days. If you don't ask for support, you certainly won't
get any. If you do, you'll be surprised how much it can help. Take a chance
-- try it and see!
- Ask friends and family members not to smoke in your presence. Don't be
afraid to ask. This is more important than you may realise.
- On your quit day, hide all ashtrays and destroy all your cigarettes,
preferably with water, so no part of them is smokeable.
- Write down ten good things about being a nonsmoker - and then write out
ten bad things about smoking. Do it. It really helps.
- Don't pretend smoking wasn't enjoyable – it was. This is like losing a
good friend – and it's okay to grieve the loss. Feel that grief, don't
worry, it's okay. Feel, and you heal. Stay with it - you can do it!
- Several times a day, quietly repeat to yourself the affirmation, “I am a
nonsmoker”. Many quitters see themselves as smokers who are just not smoking
for the moment. They have a self-image as smokers who still want a
cigarette. Silently repeating the affirmation “I am a nonsmoker” will help
you change your view of yourself, and, even if it may seem silly to you,
this is actually useful. Use it!
Phase Two
- In Phase Two, the period which begins a few weeks after quitting, the
urges to smoke will subside considerably. However, it's vital to understand
that from time to time, you will still be suddenly overwhelmed with a desire
for “just one cigarette”.
- Remember the following secret: in these surprise attacks during Phase Two
- and they will definitely come - do your deep breathing, and hold on for
five minutes, and the urge will pass.
In summary
Phase One is admitting you have a problem and being serious about quitting
using the tips provided.
Phase Two is the period starting a few weeks after quitting when the urges
to smoke would greatly diminish, even disappear. But it is vital that when
an occasional surprise ‘attack’ occur, you follow the simple breathing
exercises and HANG ON FOR FIVE minutes – the urge will pass.
THERE HAS NEVER BEEN A NETTER TIME THAN NOW TO QUIT SMOKING AND NO-ONE WILL
BENEFIT MORE THAN YOU AND YOUR FAMILY
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