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 THIRD DAY Submitted Aug 6, 2003 Updated Apr 25, 2005 By Ray Foster, rf@mt-rushmore.net SO FAR - SO GOOD You are starting your third day without smoking. To some it may seem like three months. Actually it has only been 48 hours. You have a sense of "dragging!" Don't worry. In a few days this and other symptoms will disappear. Have you ordered the carpet and drapery cleaner? If not, you'll start smelling them tomorrow because your nerves and sense of smell will be returning to normal. TODAY IS CRITICAL - BE ON GUARD 1. Review your Control Booklet - (or this material). 2. Start today's fluid intake. 3. Enjoy a Cold Mitten Friction 4. Make a strong resolve. "I Choose Not to Smoke Today No Matter How Strong the Urge." AVOID THAT MAJOR PROBLEM TODAY If at all possible, avoid major problems for these few days. Give yourself every advantage - postpone any problem a day or so. Make life as uncomplicated as possible. AT BREAKFAST Concentrate on having a nourishing breakfast. Millions are right now hurriedly gulping a cup of coffee and a doughnut. No wonder their frayed nerves call for a smoke! Remember fresh fruits and juices high in Vitamin C. Don't neglect some extra Vitamin B1. BY ALL MEANS After breakfast enjoy a ten to fifteen minute leisurely walk. (You may need to set your alarm a half-hour earlier to have time for your breakfast and walk.) Savor your ability to leave cigarettes alone after a meal. Keep a special check on your fluid intake again this morning. If you have two glasses of water before breakfast, get in at least two more before lunch and two more in the afternoon.
DID YOU KNOW? "Lung cancer has overtaken breast cancer among women who smoke." "Smoking during pregnancy poses special risks to the developing fetus and is an important cause of low birth weight and infant mortality." - U.S. Surgeon General WHAT ABOUT YOUR PARTNER? It's far easier to stop smoking if you will make the effort each day to encourage someone else who is also stopping. Be sure to contact your partner, if at all possible. 
THE IRRESISTIBLE URGE When it comes, it will be a real emergency. Here's a proven emergency plan that will positively work for you if you follow it: 1. Decide right then not to smoke for two minutes. Say "I choose to hold out for two minutes." You CAN hold out for that long. 2. Assume correct posture at once. Breathe rhythmically. 3. Silently ask, "Give me strength." KEEP ASKING. 4. At the end of two minutes say, "I choose to hold on two more minutes" and do it. 5. Remember - the urge will now begin to weaken. Keep holding on. 6. Force your mind to think of something else during strong periods of craving: clothes, money, cars, vacation! Try it and see what happens. LUNCH TIME Notice how much better things now taste? Why? Tobacco deadens the sense of taste. You've stopped smoking so those taste buds are waking up. HOW DO YOU FEEL? Many people feel much better physically during these days because they know they're battling and winning over a dangerous habit. However, some days will be rough, but stay in there, get tough. We are here to help you. You can make it! REWARDS 1. I can taste and smell better. 2. The craving may be strong but doesn't last as long. 3. My children, friends and associates are proud of me. 4. My withdrawal symptoms are not as severe. 5. I've already noticed_______________________________________________ 
ELATED OR DEPRESSED? Your emotions can take a real beating since nicotine affects those nerves that are headquarters for the emotions. Some feel depressed when stopping smoking; others are elated. Since your nerves are in need of all the help they can get, be sure to keep up deep breathing, water intake, and avoid nerve stimulants such as tea and coffee. Get extra amounts of vitamins and minerals, especially Vitamin B1 (thiamine chloride) and Vitamin C. Step up your intake of whole grain cereals and fresh leafy vegetables** and fresh fruit. Vitamin B1 is essential to healthy nerves. It can be depleted by an excess of sugar. Bypass the sugar bowl and desserts for the next few days; give your body and especially your nerves a chance. ** "Diet has recently been considered as potentially influencing the risk of lung cancer in smokers.. Evidence indicates a protective effect of Vitamin A from vegetable sources." - U.S. Surgeon General's Report (Reducing the Health Consequences of Smoking) 
RIGHT AFTER DINNER 1. Fresh air and exercise period as usual. 2. Get a good night's sleep. 
DON'T FORGET "Those once smoking a pack or more a day, who have given up smoking for at least one year, have a death rate less than half that of those who have continued smoking." - American Cancer Society. 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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