Planning for your Smoking Risk Situations

Certain situations may create an urge to smoke. Review your Smoking Risk Situations. Then think about how you would deal with each one without smoking.

You can also make your own list. If you've smoked recently, add the situation that caused you to smoke, and think of what you would do differently the next time.

Risk situation

Solution

Having drinks with friends	Go to a place that doesn't allow smoking. Limit your alcohol intake.
The end of a meal	Take a few minutes to relax and think about the meal. Does food taste better than it did when you smoked?
A stressful situation (like having an argument)	Breathe in and out 10 times slowly with your eyes closed. Imagine walking on a beach or another place you like.
Seeing a cigarette ad	Think about how much money you've saved since you stopped buying cigarettes. Think about your inspiration to quit.

Another look at smokers and nonsmokers

Think about your former life as a smoker compared with your life now. How have things changed for the better?

Here are some examples of potential benefits of quitting and risks of smoking that you can write down. Number each list in order of importance to you. Write down any other changes you've seen in your own life.

Potential Benefits: Nonsmoker

• Better health
• Getting sick less often
• More free time
• Freedom from the habit
• Feeling of accomplishment
• More confidence
• Support from my friends and family
• Saving money by not buying cigarettes
• Not smelling of smoke
• Developing fewer wrinkles
• Cleaner breath

Potential Risks: Smoker

• Risking my health
• Getting sick more often
• Smelling of smoke
• Wasting time smoking
• Ashamed of my habit
• Wasting money on cigarettes
• Affecting the health of my friends and family
• Higher insurance rates
• Ashes and cigarette butts everywhere

So — what did you decide are the most important benefits and risks to you? Have they changed since you first decided to quit? As you build on your success more and more, as you become more sure of yourself as an ex-smoker, you might find your perspective shifting.

Dia 29!!! Que maravilla!!! Nuevas actitudes!!!

Ya casi un mes!!! Increible!!!


Empece yoga ayer, crece el aire de a poco, bien... Todo se va construyendo...

Think back to before you quit. What was your attitude toward smoking? Did you feel guilty about it? Perhaps you wanted to quit, but kept putting it off.

Now think about how your attitude has changed since you stopped. Has your confidence grown? Do you feel more in control of your life?

Pick the attitudes that match your own the closest. And, of course, you can write down any old or new attitudes not included here.

Old Attitudes

• I can't quit
• I'm not ready to stop smoking yet
• I don't really smoke that much
• My smoking doesn't bother anyone but me
• Smoking isn't really hurting me
• Life is hard. So why not smoke?
• Smoking gives me pleasure. What's so wrong with that?

New Attitudes

• Thank goodness I'm finally quitting
• I never want to smoke again
• I can do anything I set my mind to do
• I can't believe how much time and money I used to waste
• It hasn't been easy, but I stuck to it
• I kept my promise to myself and to my family
• I'm glad I'm not smoking around my loved ones

Write your good-bye letter to cigarettes

I LIKE IT!!!!

Today is Day 25 for you with GETQUIT. Your Quit Date is nearly a month behind you. So at this point, you have the perspective to do something important. You can say an official good-bye to cigarettes. And we'd like to help you do it in the form of a letter.

To write your letter, think for a moment about any friends you might have who are in lousy relationships. They're always complaining but keep going back for more. It's crazy, maddening — probably like your relationship used to be with cigarettes.

You knew they were bad for you. You knew they cost a fortune. You knew people hated when you smoked. But you had to have them.

Well, that's in the past now. When you write your good-bye letter today, here are some things to think about:

• Your memories of smoking
• What smoking has cost you — in money, other relationships, and your health
• Your personal Reasons for Quitting
• How your health may have improved since your Quit Date

22 Dias!!! Hablando de peso...

Perfect! Ya entre en la 4 semana!!! Por suerte sigo bajando de peso con mi dieta... 


Y siempre recuerdo y estoy alerta a las otras veces que gane como 10 kilos....


Aca va un buen articulo...

20 Quick Tips to Help You Quit Smoking

1. Believe in yourself. Believe that you can quit. Think about
some of the most difficult things you have done in your life and
realize that you have the guts and determination to quit
smoking. It's up to you.

2. After reading this list, sit down and write your own list,
customized to your personality and way of doing things. Create
you own plan for quitting.

More Reasons

Top 10 Reasons to Quit Smoking

1. I will reduce my chances of having a heart attack or stroke.
2. I will reduce my chances of getting lung cancer, emphysema, and other lung diseases.
3. I will have better smelling clothes, hair, breath, home, and car.
4. I will climb stairs and walk without getting out of breath.
5. I will have fewer wrinkles.
6. I will be free of my morning cough.
7. I will reduce the number of coughs, colds, and earaches my child will have.
8. I will have more energy to pursue physical activities I enjoy.
9. I will treat myself to new books or music with the money I save from not buying cigarettes.
10. I will have more control over my life.

Muy buen articulo... Para leer y releer...

SI USTED ES FUMADOR, LE INVITO A QUE LEA ATENTAMENTE ESTE TEXTO 

Apreciado amigo: 

Nos hemos visto antes usted y yo. No le conozco a fondo, pero algo sé sobre usted. Sí. Sé que usted fuma. Tal vez comenzó a hacerlo a una edad adulta, aunque lo más probable es que comenzase en la adolescencia, o incluso en la pre-adolescencia, no lo sé. Lo que sí sé es que seguro que el primer cigarrillo que usted probó tenía un sabor repulsivo y le hizo toser mucho. ¿Verdad que sí? Tal vez incluso se preguntó ¿”Qué le verá la gente de atractivo a esto de tragar humo?”. Y, sin darse cuenta, estaba dando otra calada. A las pocas horas, o a los pocos días, se sorprendió a sí mismo volviendo a probar otro cigarrillo… 

What's the first thing you think of...

You probably can't help it. When you hear that a person is a smoker, you're likely to imagine a few things about that person, even if you don't know them. If you hear a person has quit smoking, you may get a whole different picture.

Well, other people may make those connections when they think of you, too. Here are a few examples of things some people might associate with smokers and with people who've quit.

"I think of smokers as..."

• smelling of smoke
• wasting money and time on cigarettes
• coughing
• more likely to take sick days
• outsiders — they can't smoke in many public places anymore
• having cigarette ash and odor in their house/car
• not in control of their smoking habit

"I think of people who've quit smoking as..."

• having accomplished a difficult task
• strong enough to overcome a dangerous habit
• smelling/looking fresher
• saving money by not buying cigarettes
• having the determination to quit
• getting sick less often
• having more free time now
• optimistic about the future

Do you agree or disagree with what's on these lists? Can you add anything? Do you associate any of these things with yourself? Can you think of anybody who would?

Dia 16 - Empezar a verme diferente...

Ya soy una No-Fumadora... O ya me empiezo a ver asi...

Shift your thinking

Every day, we rationalize things. We eat a donut and think, "I went to the gym, so I deserve this." Or we're late to work and think, "It's okay — everybody else comes in late."

But there's one thing you shouldn't rationalize anymore: smoking. Maybe in the past you told yourself it would be easier to quit next year. Or you thought your habit wasn't really risky yet. But now you know those were just excuses. Maybe you made those excuses because you were feeling the pull of an addiction. But now you're committed to quitting. And you know these difficult moments pass.

So if you ever feel yourself rationalizing a smoke, stop and think again. Think about what you've accomplished. Think about the great strides you're making toward getting healthier. As you know, not smoking is the only rational thing to do.

What does quitting say about you?

Here's another reason not to rationalize having a cigarette. Because quitting means much more than giving up smoking. To other people, who now see you as a nonsmoker, it might imply something about the kind of person you are.

Let's look at some of the important, positive things quitting says about you.

• You're gaining power over one of the most challenging addictions there is
• You have the strength to take on a tough task over time — and win
• You're optimistic about your future — you believe things can get better
• You care about those around you who may be affected by smoking
• You can change and improve, and you do it because you want to

Now — doesn't that sound like a person you want to be? And would want to have as a friend or coworker? We think so.

Dia 12 - En Camino - Dealing with no supportive comments

Dia 12, poquito para 2 semanas, buenisimo!!!

Believe it or not, you may need to help people support you. Because it's very possible people will say things that upset you now that you're quit. And they probably won't mean to do it.

So it's good to prepare yourself. The goal: to feel comfortable talking to people about quitting, even if they don't know how to support you.

Here are some examples of non-supportive comments you might hear. As you go down the list, try reading the responses aloud to yourself. It may feel awkward at first, but give it some time. It will become more natural.

Feel free to use any or all of the responses below. Or come up with new ones that work for you.

Non-supportive comments

Possible responses

You must be dying for a cigarette.	Sure it's hard sometimes, but I'm serious about quitting.
A couple of puffs a day won't kill you.	Actually, even one puff could start me smoking again. But I've come this far, and I'm determined to quit for good.
Do you mind if I smoke?	Thanks very much for asking. Actually, I just quit recently, so if you could hold off for now, I'd really appreciate it.
Would you like a cigarette?	No, thanks. I quit smoking.
Aren't you worried about gaining weight?	I figure I can deal with that later. Right now I'm focused on not smoking.
You must be really cranky.	Quitting is hard, but I should be back to my old self soon.
Haven't you tried quitting before?	Sure. But this time is different. I'm really going to do it, and I'm getting support this time.

As you can see, there's not a lot you need to say. But having some responses ready can give you one less thing to worry about. Responding like this can also let people know their comments aren't helpful.

Stress relief - anytime, anyplace

When people talk about why they smoke, they often say it relaxes them. But wait - is it only the smoking that's relaxing them? Think about what a smoker does when taking a cigarette break. They stop what they're doing. They sit. And they inhale deeply. But cigarettes are actually stimulants. So where does the relaxed feeling come from? Maybe it's because they were breathing deeply and allowing themselves time to relax.

The great news is, you can learn to relax without cigarettes. Anytime, anywhere. Even just sitting in a chair. Below, we'll show you a few simple breathing and stretching exercises that may help reduce your stress.

Consider this

Many people use deep breathing as a way to help them relax. And when you smoked, you would breathe deeply, too. You'd also inhale all the carcinogens in cigarettes. But now, with your habit behind you, you can finally get all the stress-reducing benefits of breathing deeply.

Catch your breath, reduce your stress

Breathing. One of the things you do all day may be a simple yet effective way to reduce stress. Try following the technique below. Deep breathing exercises are easy to do whenever you like, and you don't need any special equipment. Just your lungs.

Find a comfortable position; you can be standing, sitting, or lying down

Close your eyes and try to think only about your own breathing

Inhale slowly through your nose as you count to 6. Allow your abdomen to expand as you breathe in

Exhale through your mouth as you count to 6

As you breathe, let your muscles relax. Concentrate on your neck, then your shoulders, then your arms. Imagine the tension flowing out of your body

If possible, take 10 of these deep breaths

Stressed out? Stretch out.

Stretching is another easy-to-do, feel-good way to relax. It can help ease the tension in muscles that can be caused from feeling stressed. If you feel tension while stretching, that's normal. But if it hurts, you've gone too far. Get yourself to the point where you're stretching but don't feel any pain, then hold it there. Give yourself a few minutes to gently stretch and relax. Most people find stretching feels good, helps get the blood circulating and it may help reduce fatigue.

Try a few of these:

Shoulder Blade Stretch
Lock your fingers behind your head, keeping your elbows pointed out to either side. While keeping your back straight, pull your shoulder blades together. Hold this stretch for about 10 seconds, and then relax your shoulder blades. Repeat 2-3 times.

Neck Stretch
Stand up. Lift your head and keep it up. Slowly lean your head to one side; hold this position for 10-20 seconds. Then, tilt your head to the opposite side and repeat the stretch. This should be comfortable; if you feel any pain, ease off.

Forward Arm Stretch
Interlace your fingers and straighten your arms out in front of you with your palms facing away from your body. Feel the pull through your entire arm and hold the stretch for 10-15 seconds. Repeat 2-3 times.

Shoulder Shrug Stretch
Lift your shoulders until you feel tightness in your neck or shoulders. Hold your shoulders in that position for 3-5 seconds. Repeat.

Finger Stretch
Separate and stretch your fingers as wide as you can; hold the stretch for 10 seconds. Then, relax your fingers; bend them at the knuckles and hold for 10 seconds. Relax your hand and repeat.

Easy does it
No matter what you choose to do to relieve your stress, go easy on yourself — and your body. There's no rush. Breathe slowly and deeply. Stretch carefully and moderately. Everyday hassles and stress are a fact of life. But, if you take the time to treat yourself right, you can help keep stress from getting the better of you. Relaxing is a skill. Like most things you learn, it gets easier with practice.

Dia 11 - Cada vez mas facil

Four practical ways to deal with stress

Every situation is different. Keep in mind some tactics work better in some situations than in others. Take a look and see which one of these effective strategies might be right for you.

1. Deal with the problem right away

Sometimes, when you're feeling stress, there's a single main reason. But stress can create a whole swirl of negativity, and often the swirl is all we can see. Step back and focus on where the stress is really coming from. Then you may be able to take steps to deal with the problem practically and calmly.

For example, say you're swamped at work. You have a pile of work on your desk and you're afraid your boss will be angry if it doesn't get done by the deadline. Instead of worrying about it and letting the stress get the best of you, isolate the main problem. In this case, it could be that there's simply too much work for one person to handle.

Now step back and think. Can you delegate some of the work? Can you submit the work in smaller batches? Could you ask your boss for an extension? Come up with a plan and approach your boss. That way, you're facing the problem and taking action.

2. Let the feeling pass

If you're upset about a problem you can't do anything about right away, try putting your feelings aside for a while.

Imagine your problem as something you can physically put in a box and put up on a shelf. Once you do that, tell yourself you'll come back and examine the problem later. Even if it's just for a few minutes, take a break from your source of stress. Try and distract yourself. A solution might present itself later. And it might be easier to recognize it when you're not stressed out.

3. Turn to your friends or a journal

Have you ever noticed that talking to a friend can help you feel better? Even if your friend doesn't have all the answers, you may feel better just getting a few things off your chest.

In the days before your Quit Date, you learned that people who get support are more likely to quit. So if you haven't reached out to your support network, we urge you to do so. Friends can be great stress relievers.

For many people, writing in a journal also helps them get to the root of some problems. Getting their thoughts down on paper sometimes makes it easier to see their situation in a new light, and it can clarify the next steps. Try it for yourself and see if it works for you.

4. Take a breather, and relax

Try turning your attention to something that relaxes you — something other than your own worries.

For some people, window shopping is a great stress-reliever. For others, it's sports or a physical activity. Or doing a crossword. If you're feeling stressed, take a breather. Slow down. Find something you enjoy doing that can help your body and mind relax. You could even try listening to a relaxation CD. Remember, it doesn't have to be anything complicated; sometimes the simplest things can be the most effective.

Keep in mind that knowing how to relax is a skill. As with any skill that you've been learning, your ability to relax may improve with practice. So for today's activity, we'll show you how something as simple as breathing and stretching may help you relax. It's a skill you can practice anytime, anywhere.

Dia 8 - Que de aire!

Muy feliz! Mas aire a mis pulmones, caminatas larguisimas!!! Creo que eso es lo que mas siento, y la sensacion de tener mucha mas energia.
Un excelente website, con libros gratis, videos, fotos, si es que hay algun momento de duda... http://whyquit.com/
Muy bueno! Ya 8 dias!

Quitting vs. Recovery

From the book:      Freedom from Nicotine – The Journey Home 

Quitting “You” 

The real “you” never, ever needed nicotine. You were fine on your own. The real “you” never experienced the artificial highs brought on by elevated nicotine levels or the devastating lows that often accompany withdrawal.  We typically functioned more towards the center without such violent or disturbing neuro-chemical mood swings.  

So what if you never, ever needed to smoke, dip, chew or suck nicotine again?  What if your mind was once again itself, filled with a constant sense of calmness and getting its dopamine releases the natural way, from great food, big hugs, cool water, a sense of accomplishment, friendship, nurturing, love and intimacy?  What if days, weeks or even months passed comfortably, without once thinking about wanting to use nicotine?  Would that be a good thing or bad? 

Quitting vs. Recovery 

Quitting is a word that tugs at emotion.  By definition it associates itself with departing, 

leaving, forsaking and abandonment.   But the real abandonment took place on the day 

nicotine assumed control of our mind, when new salient memories made us forget that we 

functioned well without it, when we abandoned “us.”  This book isn’t about quitting.  It’s 

about recovering a person long forgotten, the real neuro-chemical “you.” 

The word “quitting” tends to paint or dress nicotine cessation in gray and black, in the 

doom and gloom of bad and horrible.  It breeds anticipatory fears, inner demons, needless 

anxieties, external enemies and visions of suffering.   It fosters a natural sense of self- 

deprivation, of leaving something valuable behind. 

Now contrast quitting with recovery.  Recovery doesn’t run or hide from our addiction but 

instead boldly embraces every aspect of this temporary journey of re-adjustment.  It sees 

each symptom and challenge as a sign of the depth to which nicotine had infected our 

mind.  When knowledge based, it recognizes the symptoms and celebrates each new 

challenge as an opportunity to reclaim yet another aspect of a life once drenched in 

nicotine. 

Nicotine dependency recovery presents an opportunity to experience what may be our 

richest period of self-discovery ever.  It’s a time when tissues heal, senses awaken and the 

brain’s neuro-chemicals again flow in response to life not nicotine.   It’s a period where 

each challenge overcome awards the recovering addict another piece of a puzzle, a puzzle that once complete reflects a life reclaimed.  

It is not necessary that we delete the word “quit” from our thinking, vocabulary or this 

book.  But  it might be helpful to reflect upon when the real “quitting” took place, when 

freedom ended and that next fix became life’s primary focus.   Although nearly impossible 

to believe right now, you won’t be leaving anything of value behind - nothing.  Everything you did while using nicotine can be done as well, or better as “you.”  All of the neuro-chemicals once controlled by nicotine were present before we started using and will gradually return to pre-nicotine levels. Every brain chemical that nicotine caused to flow is still present.  They were always there and always yours. 

Dia 6 - Emergency Kit

Today we're going to make an emergency kit you can turn to the next time you have an urge to smoke. It can help you substitute cigarettes with healthier habits. Why? They say when Theodore Roosevelt went into battle with his Rough Riders, he kept multiple pairs of glasses nearby at all times — in all parts of his uniform, in his hat, and a few more in his saddlebags. He did it to be sure he was always prepared. What you're going through is a little different, but being prepared to fight off an urge wherever you feel it can be key. And it might mean keeping a few alternatives nearby. Get a container that's at least big enough for a bottle of water. Maybe a plastic food container, quart size, but anything will do. (You might even want to make more than one Emergency Kit.) Then put together the things you might distract yourself with the next time you feel the urge to smoke. Here are some things you could pack in your Emergency Kit: A small water bottle that you can refill. We recommend drinking 8 cups of water a day in the first few weeks after quitting. A pack of sugarless gum. Some healthy snacks in a small bag: carrot sticks, celery, or crackers are good choices. A small pack of toothpicks or coffee stirrers. Licorice or cinnamon sticks would work, too. You can find any of these at many grocery stores. They're just there to chew on, to keep your mouth occupied. A photocopy or picture of your inspiration for quitting. Maybe just somebody's name. Something to remind you why this is important to you. Then think about where you want to have these Emergency Kits. Maybe one in a backpack or briefcase. Maybe one in your top drawer. Maybe one in the fridge at work. You're the best judge of where these kits will come in handy. So have fun. Make your kits. Then use them as much as you need to. Having multiple, healthy ways to distract yourself at your fingertips could be exactly what you need.

Day 3 - New Thinking - Más estrategias!

Shift Your Thinking

When you're quitting, sometimes it's not easy to think about all the days and weeks ahead of you without cigarettes. They've been a part of your life for a while. So even when you know all the benefits of quitting, it might be hard to think that far ahead. That's why we want you to think short term. One day at a time. Think to yourself, "I just have to stay smoke-free right now." And don't worry. We're here to help you.

Your only task for today

When you get up each morning, you have just one task for the day. Your task is to stay away from cigarettes until you go to bed that night. But you might need some help getting there. You might need a few distractions. And they may be closer than you think.

This is an activity to help you use the ordinary objects all around you to distract yourself from the urge to smoke.

Why?

You're in an incredible phase in your life that you'll probably remember for years to come: You're giving up cigarettes. And taking that challenge moment by moment could be an effective way to succeed. Think of those moments as building blocks. Getting through 5 minutes can lead to getting through one day. One day can lead to a week, which can lead to a month. There are short-term solutions that can generate long-term results.

Research tells us that an urge to smoke may last only about 5 minutes. If you can get through 5 minutes after you feel the urge, the worst is probably over. Here are a few ways you can use the ordinary objects all around you to distract yourself from an urge, right when you start to feel it.

Distractions at work

The ordinary object	How to distract yourself
Your desk	If you're near your desk when an urge comes on, take a look at it. Organize the drawers. Clean the top. Throw away pens that don't work. Cleaning up your clutter can be distracting and productive.
A computer	If it's allowed where you work, play computer games. Many computers have simple games like solitaire. Playing a hand or two could get you past that immediate urge.

Distractions at home

The ordinary object	How to distract yourself
An orange and a glass of water	You might enjoy a glass of water if you squeeze a lemon, lime, or orange into it. There's something refreshing about that citrus taste. And it might make a cigarette less appealing.
The phone	Call a friend and make a plan to get together. Or call a movie schedule hotline and find the showtimes for a movie in your area. A good comedy tonight could be something to look forward to, and a fun two-hour distraction.
A stamp	Write a note to somebody who's important to you, and send it today. It doesn't have to be long. A quick note can keep you in touch and keep you occupied until that urge is gone.

Distractions anywhere

The ordinary object	How to distract yourself
Your cell phone	Go through the numbers programmed into your cell phone. Do you have a few in there that are old or duplicates? Is there a better way to organize the numbers to put the people you call most at the top of the list?
Your wallet	Even though we use our wallets every day, sometimes we hardly notice what's inside. See if you have charge cards or business cards in your wallet that you don't need anymore, or that you can keep somewhere else.
Your legs	We're not talking about a marathon, but a brisk walk or a little light exercise might help you stop thinking about smoking. And when you get back, you'll probably feel a lot healthier than you would after a cigarette. (Please be sure to consult your doctor before taking on a new physical activity.)

Of course, this is hardly a complete list. You probably have lots of things within arm's reach right now that could also help. The important thing to remember is that, wherever you are, look around. You have the tools you need to distract yourself and get past that next urge.