FIFTH DAY

 

SHOWER.GIF

 

ON AWAKENING

This is your Fifth Day in this program. You have successfully given up smoking. Congratulations! But don't let your guard down. Your all-out-assault on cigarettes has paid off

for four days, and if you keep your Control Booklet (or this material) in hand and follow the good habits you have begun, you will continue to be smoke-free.

RIGHT NOW

1. Try a cold mitten friction over the entire body if possible.

2. Drink two glasses of water before breakfast.

3. Eat a good breakfast but forget the coffee.

4. A 10-15 minute walk will get you off to a good start

again today.

5. Repeat often, "I Choose Not to Smoke."

DON'T BE WEARY

It's easy to become weary in well doing. Your business now is to get good habits just as firmly

established as were the bad ones you are now giving up. During the past few days you have dis- covered how to break the smoking habit. Then why not keep it broken by enjoying and putting into practice lifestyle principles that will increase your life expectancy, health and happiness?

JUST TAKE A FINE WATCHWATCH.GIF

Open the back of an expensive watch, then calmly pour sand

right into its delicate works. You wouldn't!

Yet your body is the most delicate and valuable machine in

the entire world. Then why do millions of people willingly

clog it, gum it up with tobacco tars and nicotine?

You're far too intelligent to treat your body that way ever again.

WTGAIN.GIF


GAINING SOME WEIGHT?

There are several reasons why you might gain weight about now, and there is something you can do about it.

1. Nibbling between meals puts weight on fast. Chew sugarless gum instead of nibbling on candy or nuts.

2. A large evening meal makes extra pounds accumulate fast. If possible, have your

dinner earlier in the day with a lighter meal in the evening.

3. Tobacco has upset certain digestive and metabolic functions of your body. These

must be readjusted. You begin utilizing your food with greater efficiency. Your

appetite is increasing.

4. With exercise, a healthy lifestyle, a low-fat, low-sugar, and especially a low-

cholesterol diet, you can control your weight and feel the better for it.

5. Continue a good exercise program at least three times a week. Plan on losing one

pound each week rather than going on a crash diet.

REMEMBER, YOU ARE PSYCHOLOGICALLY AROUND THE CORNER WHEN

1. You see others smoking and don't feel sorry for yourself.

2. Instead you feel sorry for others still addicted to Lady Nicotine.

3. You have more willpower. Your right choices have built up your

self confidence. You have an improved self-image.

4. You are letting others know they too can stop.

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SHIFT TO THE POSITIVE

List the benefits of giving up smoking, especially the ones you have noted:

1___________________________________________________

2.__________________________________________________

3.__________________________________________________

4.__________________________________________________

5.__________________________________________________

Add more as you think of them. Keep your list on the refrigerator or in your car or at your desk

or with you at the workplace.

RECALL

You have quit smoking. Perhaps you are already experiencing less withdrawal symptoms and

your cravings are less and not as often. Maybe you have had a really rough day and almost gave

up. Now let us assure you: give yourself another 24-48 hours and you will tell another big

difference. Don't forget you have been at this smoking business a good many years, and you've only had a few days of becoming a nonsmoker. Keep at it. You can make it!

GET A NEW INTEREST

1. Start a new hobby. If it requires some cash, you will

have it - you are not smoking any more!

2. Look around, find someone to help. Don't nag; just

say, "I made it, so can you!"

3. My new hobby is ___________________________EXERCISE.GIF

TIPS FOR THE WEEKEND

1. Plan on doing something special. If people make you

edgy, head for the mountains or some place special

where you can get away from it all if possible.

2. However, if being by yourself is sure to trip you up,

stay with the crowd. Try the Mall! or Fitness Center!

3. Avoid that big feast, the alcoholic drinks, the tea and coffee. These can all trigger an urge.

You be in control. Treat yourself to a fruit salad at your favorite restaurant. Remember to sit

in the nonsmoking area.

4. Start that new hobby.

5. Keep in touch with your partner.

WALKING.GIF

Call us if you need help. Lifestyle COMMUNITY CLINIC (360) 825-0267

Keep in touch with your partner.

Share what you have learned.

Aren't you glad you're a nonsmoker?

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.

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