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Admit to yourself that you are addicted to tobacco. Don't tell yourself that one smoke, or chew, won't matter... it will. |
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Take one day at a time. Don't decide to quit forever, just for today. |
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Avoid tension-building situations. This is not the time to go on a crash diet or tackle a difficult problem. |
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Stay well rested. Go to bed early every night during your withdrawal period. |
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Brush or floss your teeth or use a mouthwash when you have the urge to use tobacco. |
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Stay away from strong temptation, especially in the early stages of your recovery. |
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Alcohol can weaken your resolve, so avoid drinking. |
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Limit your contact with tobacco-using friends or relatives. |
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Take six slow, deep breaths when you have the urge to smoke or use smokeless tobacco. Inhale strength and calmness, and exhale toxic poisons and feelings. |
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Get adequate exercise. Stretch often, take a short walk, climb a flight of stairs. |
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Remove all evidence of your addiction from your home, car, and workplace. |
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Don't carry matches or a cigarette lighter. |
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Drink water or fruit juice - fluid intake lessens cravings. However, avoid coffee or other beverages you associate with smoking or using smokeless tobacco. |
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Reward yourself regularly for quitting. |
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Save the money that you are not spending on tobacco and buy yourself a meaningful gift. |
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Ask your dentist, physician, or pharmacist about using nicotine-replacement therapy products, and follow his or her professional advice. |
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Increase your support system. Enlist your family, friends, coworkers, and or health care providers to give you ongoing support.You don't fail if you have a slip or a relapse, but only if you don't keep trying to quit. |
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Call a supportive friend when you feel the need to use tobacco. Share your feelings with this person. |
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Tell others that you are quitting and encourage someone else to quit. This will make you more accountable. |
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Find ways to handle stressful situations without a "nicotine fix." |
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Never get too hungry, angry, lonely, or tired. These emotional states can lead you right back to tobacco use. |
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If you relapse, immediately identify the cause of your slip, and plan to cope with this problem more effectively in the future. |