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 SECOND DAY Submitted Aug 6, 2003 Updated Apr 25, 2005 By Ray Foster, rf@mt-rushmore.net FIRST THING ON AWAKENING 1. Reach for your Control Booklet (Or these ONLINE OR PRINTED instructions) 2. Get that willpower operating at once. "I Choose Not to Smoke Today." 3. The first 24 hours have passed. They were tough for some, while others found it easier than they anticipated. 4. This morning try a Cold Mitten Friction. Rub briskly with a wash cloth wrung out of cold water to stimulate your circulation, rubbing until you are pink or feel a warm glow. You can start with tepid water until your body becomes accustomed to cold.
NOW FOR BREAKFAST Concentrate on fresh fruits. Apples, oranges, bananas are tops. Other suggestions: Whole-grain cereal with raisins or other fruit Skimmed milk or milk substitute (Trashing coffee, tea picture) Whole-wheat toast or waffle with peanut butter Warm drink (an herb tea to calm your nerves is excellent) Coffee and tea often stimulate a craving to smoke. If possible, immediately after breakfast get out in the fresh air and walk! ON YOUR WAY TO WORK OR SCHOOL 1. If traffic is bad, reach for a stick of sugarless gum or sugarless mints. 2. Sure it's nerve racking, but smoking is hard on nerves. Nicotine first stimulates, then paralyzes nerves. Take a deep breath, sit back, drive carefully and think of a nice vacation - you're saving money for it - you have given up smoking. AT WORK 1. When tensions mount, remember a glass of water or fruit juice will help to allay your craving for a smoke. 2. Deep rhythmic breathing at every opportunity will help those tense nerves. And don't forget a deep breath with a tug on the ribs at least once, three times a day. 3. Remember you are choosing not to smoke. 
DURING COFFEE BREAK Don't let it "break" you. 1. Stay clear of your smoking friends. 2. By all means keep your fluid intake high. Try a variety of juices (cranberry or apple for a change) as well as the all-important water. Fluids are essential in getting rid of all the tobacco residues. 3. Have something ready to nibble on (carrots, celery sticks) if you feel the need. 4. Avoid coffee and tea which might trigger that craving.* *"Nicotine in tobacco can be compared with caffeine in coffee or tea, ethyl alcohol (ethanol) in beer, wine, whiskey... " (3rd World Conference on Smoking & Health, Vol. II) LUNCH TODAY Try this menu: Baked potato - low cholesterol topping Whole grain bread Legumes (peas, beans, lentils etc.) Fresh green salad Cooked vegetable Tomato or carrot juice Dessert - some fresh fruit
THIS AFTERNOON Let your friends and coworkers know you are choosing not to smoke and so you may be a bit more edgy. If a headache hits you, a simple analgesic (a mild over-the-counter headache remedy) won't hurt you and it's much better than taking in one of the 4,000 chemicals found in tobacco. Furthermore, you are on your way to better health, a better lifestyle and lessening your chance of cancer and coronary heart disease from tobacco-related causes. The body has wonderful restorative powers. Give it a chance. DID YOU KNOW THE GOOD NEWS? You reduce your chances of heart disease, lung cancer, at least six other cancers and chronic pulmonary disease when you stop smoking. "Stopping smoking at any age reduces the progression of lung function loss and also provides an immediate improvement in lung function." Journal of American Medical Assn., June, 1993 
MID-AFTERNOON 1. Call your partner. He or she may need encouragement right now. 2. Keep up your fluid intake. 3. If the telephone is getting to you, talk slowly, take a deep breath between each sentence, make the conversation short. Have some fruit juice at hand. 4. If you are at home - the kids getting to you - hop in the shower. 
ON THE WAY HOME Congratulate yourself! Your willpower is becoming stronger. You have stopped smoking. Keep up your courage. Think of all the health hazards you will miss and all the health benefits that will be yours. You should write them down. REMEMBER "Smoking remains the single most preventable cause of death in our society." - U.S. Surgeon General DINNER TONIGHT You are starved. Do be careful. Choose plain, simple food. Avoid meals containing complex mixtures of high fat, cream and butter. Avoid fried foods or foods highly seasoned with spices and condiments. Beware of the too-full stomach. A hearty meal topped off with a rich dessert keeps that stomach churning and will power drowsy. For the next few days, eat a light supper and a heartier breakfast and lunch. You'll sleep better and help restore your nervous energy. AFTER DINNER- BEWARE! Don't sit in your favorite chair after dinner - it's loaded with tobacco smoke. That aroma is all that is needed to start a craving. NOW! Out for a walk! Don't linger at the table.
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. email: ask questions or send us your feedback |
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