FOURTH DAY

 

TODAY IS THE DAY

Today you can go all day without a single smoke. Why?

1. Your body has been getting rid of the poisons.

2. Right choices have strengthened your will.

3. You have learned what to do when the craving starts.

Read and reread 1, 2 and 3 above, again and again.

 

I CHOOSE NOT TO SMOKE

NOT TO SMOKE!

TODAY YOU ARE IN THE DRIVER'S SEAT

So begin to run your own life without tobacco dictating to you. Today you can absolutely refuse to be a slave any longer. Today is the time for a showdown.

Choose to think of something else besides that cigarette. "I Choose Not to Smoke"

LET'S GO, THEN

1. Begin with a cold mitten friction and two glasses of water before breakfast.

2. Get additional amounts of vitamins, especially Vitamin B1.

3. Make a special effort to encourage your partner who is also

breaking the habit.

4. Request power to break absolutely free.

5. Refuse to be a tobacco slave any longer.

6. Say, "I Choose Not to Smoke Again."

PRAYER.GIF 

"Three key lifestyle approaches must be addressed in preventing heart disease, diabetes, hypertension and lung disease: smoking, diet and exercise." - World Health Forum, 1991

HAVE YOU HAD A HEADACHE?

It can be a withdrawal symptom because tobacco is in the narcotic

family and you are getting free from a form of drug addiction.

CRAVING STILL THERE?

CLEANUP.GIF

Certain condiments - such as mustard, black pepper, horseradish -

can trigger a craving for a cigarette. You can also increase your

problem by indulging in rich sauces and rare steaks. Cholesterol

is increased by smoking and also from the use of animal fat. During these five days you are not only stopping smoking but learning how to lower your cholesterol and intake of fatty foods.

A new you is in the making. Change your lifestyle. Give yourself every advantage. Review HOW TO HANDLE THE IRRESISTIBLE URGE AT THAT UNEXPECTED MOMENT.

 

"Living without meat is both possible and preferable. A balanced diet does not have to contain meat." - World Health Document, 1990

MOTIVES FOR QUITTING

1. Avoid cancer, heart attack, emphysema.

2. Save money. Why let it and your health go up in smoke?

3. Detest cleaning up ash trays?

4. Example to children.

5. You are in control, not tobacco.

6. Will contribute to a better lifestyle.

7. What is your motive?____________________________

________________________________________________

________________________________________________

 

"Environmental tobacco smoke (passive smoking) is linked to the death of approximately 3000

nonsmokers from lung cancer each year." Surgeon General, Journal of AMA, 1993

2NDHAND.GIF

EXERCISE - DIET - WEIGHT

 

Walk

In addition to a short walk after each meal, plan 20-30 minutes of exercise each day - walking is excellent. You don't have to jog. Check with your doctor before going on a strenuous exercise program.

 

Food

In the morning feast like a king;

At noon dine like a prince;WEIGHT.GIF

At night eat like a pauper.

 

Weight

When your weight is normal, exercising 20-30 minutes three times a week will keep you fit and help curb those urges to smoke. If weight is a problem, we will give you more help on Day 5.

DON'T FORGET

Stick with the program. You can make it. The only people who fail are those who give up.

TODAY IS THE DAY

Today you can go all day without a single smoke. Why?

1. Your body has been getting rid of the poisons.

2. Right choices have strengthened your will.

3. You have learned what to do when the craving starts.CHOOSE1.GIF

TODAY YOU ARE IN THE DRIVER'S SEAT

So begin to run your own life without tobacco dictating to you.

Today you can absolutely refuse to be a slave any longer. Today is the time for a showdown. I CHOOSE NOT TO SMOKE!

Choose to think of something else besides that cigarette.

This will help you each time a craving strikes.

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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