YOU CAN, if you will! You can choose not to smoke.

CHOOSE NOT TO

SMOKE!

NOW FOR TONIGHT'S A, B, C's

Plan to retire a bit earlier than usual tonight. Here's why:

1. To give those nerves a good rest; you'll understand tomorrow.

2. So you can get up rested, a bit earlier in the morning.

JUST BEFORE RETIRING

1. Go for a short walk - practice deep breathing.

2. Have a warm, not hot, relaxing shower or bath.

3. If you have been in the habit of taking a warm drink (such as Ovaltine or malted milk), this is all right - but NO OTHER FLUIDS except water. The

liquor bill must be zero (0) for five days.

4. Restate your decision several times:

"I CHOOSE NOT TO SMOKE."

5. Place this booklet near your bed. You'll

need it the first thing on awakening.

To order a booklet, write to Southeastern California Conference of S.D.A., Health Dept. P.O. Box 8050, Riverside, CA 92515 or if you prefer print this file to have a hardcopy to refer to when you want to. The booklet you can write for or order by phone ( put in phone no and name of person to order from ) is just the correct size to put where you used to carry your cigarette pack. You will find yourself reaching for that missing pack without even thinking about it. It is handy to find this booklet in your hands at those times!

SET YOUR ALARM FOR A HALF HOUR EARLIER. YOU MUST HAVE TIME FOR

1. A relaxing shower or bath before breakfast. This is a "must."

2. One or preferably two glasses of water (warm if possible). Make it herb tea

(Catnip is excellent for your nerves) with a bit of lemon if you like. You'll do better if you stay away from the coffee and tea this week.

3. A diet of fresh fruit and fruit juices is best for the first twenty-four hours -

try a fruit medley of fresh fruits, such as bananas, apples, oranges, or peaches,

strawberries, melons, and grapes in season.

WAKING THOUGHT

"I choose not to smoke no matter how strong the urge."

Repeat several times.

HERE IS THE TIME TO TELL YOU

Forget about your weight for a few days. Your main job now is to stop smoking. Weight control, if needed, will come a little later.

RIGHT AFTER BREAKFAST

1. Deep rhythmic breathing of fresh air. (Three deep breaths will

help to calm your nerves.)

2. Five-minute walk, if possible. Sounds too simple? Don't be

fooled. Deep breathing and walking are vital - a "must" after

every meal!

If you are not on a regular exercise program, consult your family

physician as to what is best for you.

as addictive as heroin and cocaine.

HERE YOU ARE AT WORK . . . WATCH IT!

Tensions can build. You've stopped smoking. Remember?

WHAT TO DO WHEN A CRAVING STRIKES

1. Say to yourself: "I Choose Not to Smoke" and mean it.

2. Immediately go for a glass of water.

3. Start deep rhythmic breathing in cadence on your

way to get a glass of water.

4. Aid: Sugarless gum or mints may be helpful.

5. Nibble fruit, celery, carrots.

6. Call your partner. (Find someone else wanting to stop smoking

who will be your partner for these five days.)

Check to be sure you have gotten in at least three glasses of water or juice between 8:00 A.M. and 12:00 Noon. Then three glasses between 12:00 Noon

and your night meal.

1.__________ 2.__________ 3.__________

Fluid lessens craving. Each craving resisted strengthens your will.

NOONTIME

1. Avoid smoking companions during lunch if possible.

2. If you feel you must eat more than fruit,

Recommended lunch:

Sandwich (avoid fried or spiced meat)

Soup, mildly seasoned

Salad, fruit or garden vegetable

(light dressing or none)

Fruit juice

IMMEDIATELY AFTER LUNCH

1. Get into fresh air for a ten-minute walk. Breathe deeply. Again, deep

breathing will blunt the edge of that craving.

2. Say to yourself: "Sure, it may be hard, but right now I'm actually breaking

the smoking habit!"

BENEFITS

Get rid of that hacking cough and shortness of breath. Avoid emphysema, cancer

of the lungs, heart attack and hospital bills due to smoking. Smoking is a definite

factor in all of these.

YOUR FIRST AFTERNOON

1. During early afternoon contact your partner. It's vital. Ask how he or she is

doing. Your encouragement may come at just the right time.

My partner's name______________________________

Phone Number_________________________________

Afternoon fluid intake 1.__________ 2.__________ 3.__________

YOU CAN WEAKEN THAT CRAVING

Late afternoon - 3:30 to 4:30 p.m. - don't let down.

1. Check again on "What to do When a Craving Strikes"

2. Remember you are on your way to a smoke-free life.

3. Restate your decision: "I Choose Not to Smoke."

4. Keep your Control Booklet with you.

AT HOME AFTER WORK

Avoid idle time. It's dangerous right now. Keep occupied with your favorite recreation, if only for a short period. ABOVE ALL, STAY AWAY FROM -

1. That favorite easy chair where you smoked so often.

2. ANY ALCOHOLIC BEVERAGE. One small drink can lead you straight to a smoke.

TONIGHT'S DINNER

FOR YOU IT IS FRUIT AND MORE FRUIT - REMEMBER?

But should you feel that you are about to fall apart, eat a light meal such as you did at lunch:

Soup (very light seasoning)

Salad (fruit or fresh garden vegetable - light dressing or none)

Whole wheat bread or toast

Fruit juice

DON'T LINGER TOO LONG at the dinner table. Good food, good conversation - these always called for an after-dinner smoke. So use that willpower. Up now, and away from the table!

TO BE DONE AT ONCE

1. Watch it! Again, steer clear of that favorite chair

where you so often smoked right after dinner. (Walking picture)

2. Breathe fresh air for a few minutes and go for a

five or ten-minute walk. A good respiration

soothes the nerves.

3. For some a mouthwash will quiet the urge for a cigarette after a meal.

DID YOU KNOW?

1. There are over 4,000 chemical compounds in tobacco smoke. Over 40 can cause

cancer. (From the U.S. Surgeon General's Report)

2. At some time during this five-day period you will hit a peak craving period -

from then on your craving will gradually diminish.

WHAT IF YOU BROKE OVER and smoked a few cigarettes today? Then remember this: You may have lost a battle, but that doesn't mean you have lost the war. Follow the plan more carefully.

CONSIDER - "Each year more Americans die from smoking-related diseases than die from AIDS, Drug Abuse, Car Accidents, and Homicide combined." (USCDC, Smokefree Educational Services, Inc.)

TONIGHT

1. Take a short walk - practice deep breathing.

2. Take a relaxing shower or bath, but not too hot.

3. Set your alarm early enough for a morning bath

or shower and an unhurried breakfast.

4. Keep your Control Booklet at your bedside for

use first thing on awakening.

INFORMATION SHEET ON FIVE-DAY PROGRAM

Please mark the following items you have noted as you quit smoking.

Date___________________

Name______________________________________________

1. HEADACHE

Type Location Duration

Vice-like All over All day

Sharp-stabbing Right side Half a day

Throbbing Left side 2 hrs or less

Bursting Front/above eyes At night

Dull Ache Back of head None

Pressure-like Back of neck

Other symptoms:

2. NERVOUSNESS 3. APPETITE 4. CRAVING TO SMOKE

More irritable Loss of Very severe

Lightheaded/dizzy Nausea Severe

"Blacked" out Vomiting Slight

Felt "trembling" inside Taste change Less

Unable to concentrate Craving food None

Trembling of hands 5. MUSCLES 6. OTHER SYMPTOMS

Eye focusing Muscle twitch Tired

Pain in eyes Prickly skin sensation Sleepy

Specks before eyes Aching muscles Sweating hands

Muscle cramps Sore throat

OTHER SYMPTOMS NOT LISTED:

Symptom 1:

Symptom 2:

Symptom 3:

etc.