FIFTH DAY
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 WATCH
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.
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.
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 ___________________________
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.
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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