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    How to Quit Smoking

    How to Stay on Track

    There will be days when all you want to do is give in to your cravings. Don’t do it. Quitting will be the best thing you ever do for yourself, but you have stick with your plan.

    Follow these steps to stay on track to a smoke-free life:

    1. Know your triggers and avoid them early on. Write down your triggers and how you can manage each situation. And avoid situations that normally make you want to smoke, especially during the first 3 months. This is when you're most likely to start smoking again.
    2. Know that the first few days are the toughest. You'll probably feel irritable, depressed, slow, and tired, especially if you're quitting cold turkey. Have a quit-smoking support group available. It can be a good friend or a quit line you can call. Once you get past those first days, you'll begin to feel more normal (though you’ll still have cigarette cravings).
    3. Don't give in to your cravings. Every time you don't smoke when you have a craving, your chances of quitting go up. Change your habits; replace the oral fixation with something else like eating carrot sticks or sunflower seeds.
    4. Try a new hobby with friends who don't smoke. Do something that keeps your hands active and reduces stress, like walking your dog. It will make your success more likely.
    5. Reward yourself. What you’re doing isn’t easy. When you hit milestones, treat yourself with something you want or enjoy.

    When smoking is no longer something you do, it can change how you see yourself. As much as you want to quit smoking, you may be surprised to feel sad or miss it. That's normal. Just don’t let that feeling make you want to smoke.

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