HELP - become an non-smoker

Sie wollen endlich Nichtraucher werden? Ich helfe Ihnen dabei.

Tips for Smokers

Anyone who wants to quit smoking should start preparing well in advance — months, weeks, or at least days before the actual quitting day. The change that comes with this new beginning can cause difficulties for some smokers if they are unprepared. To help prevent these problems, I’d like to share a few effective tips that I successfully used myself.

Tips for Preparing Up to the Last Cigarette:

• Set a date for when you want to smoke your last cigarette.

• Then prepare specifically for that day.

• Develop a positive attitude toward yourself and firmly believe in your ability to succeed.

• Keep telling yourself that you can become a non-smoker.

• Tell as many friends, relatives, and acquaintances as possible about your plan.

• Create negative mental images of cigarettes and view this "cancer stick" as your body’s worst enemy.

• Start thinking in a health-conscious way.

• Keep a smoking diary and carefully record every cigarette you smoke each day.

• Think about what you will do differently in certain situations once you stop smoking.

• On your final day as a smoker, say goodbye to each cigarette with intention and awareness.

• Consciously smoke your last cigarette 15 minutes before midnight, then remove all smoking-related items from your home: cigarettes, cases, lighters, ashtrays, and matches.

• Brush your teeth — and go to bed.

You are now a fresh non-smoker. Your first smoke-free day is about to begin. From now on, live each day with full awareness that you are a non-smoker, and prove to yourself how much energy and strength lies within you. Think of enjoyable things you can do to replace your usual cigarette, and consciously savor this new experience to the fullest.

Tips for the Path to Freedom:

• At first, avoid places where people are smoking and try to spend as much time as possible among non-smokers.

• When cravings hit, take several deep breaths and regain control through health-conscious thinking. Talking to a trusted person can also help.

• In your first smoke-free year, take a few minutes each day for breathing exercises.

• Always remind yourself that smoking can lead to cancer and a slow, painful death.

• Focus on a high-quality diet. Whole grains, plenty of fresh fruits and vegetables should be on your daily menu. Important: eat consciously and slowly. Don’t replace cigarettes with sweets. Avoid alcohol and fatty foods. Chew sugar-free gum and drink plenty of pure water.

• Do sports or gymnastics daily. Move more than usual. Physical activity relaxes, promotes health, and prevents mild weight gain.

• Spend time in nature now and then, filling your lungs with fresh oxygen.

• Avoid the stress that previously triggered your urge to smoke.

• Be proud to be a non-smoker — praise and congratulate yourself often.

• Let your friends, family, and acquaintances know that you’ve quit smoking.

You might fail in your first attempts, but that’s not a problem. What would be a problem is if you gave up. Keep trying until you finally succeed.

Please don’t hesitate to contact me if you have any questions or if you want to organize an event.