SECOND DAY

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FIRST THING ON AWAKENING

1. Reach for your Control Booklet (Or these ONLINE OR PRINTED instructions)

2. Get that will power operating at once. "I Choose Not to Smoke Today."

3. The first 24 hours have passed. They were tough for some, while others found it

easier than they anticipated.

4. This morning try a Cold Mitten Friction. Rub briskly with a wash cloth wrung out of

cold water to stimulate your circulation, rubbing until you are pink or feel a warm

glow. You can start with tepid water until your body becomes accustomed to cold.

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NOW FOR BREAKFAST

Concentrate on fresh fruits. Apples, oranges, bananas are tops. Other suggestions:

Whole-grain cereal with raisins or other fruit

Skimmed milk or milk substitute

(Trashing coffee, tea picture) Whole-wheat toast or waffle with peanut butter

Warm drink (an herb tea to calm your nerves is excellent)

Coffee and tea often stimulate a craving to smoke.

If possible, immediately after breakfast get out in the fresh air and walk!

ON YOUR WAY TO WORK OR SCHOOL

1. If traffic is bad, reach for a stick of sugarless gum or sugarless mints.

2. Sure it's nerve racking, but smoking is hard on nerves. Nicotine first stimulates,

then paralyzes nerves. Take a deep breath, sit back, drive carefully and think of a

nice vacation - you're saving money for it - you have given up smoking.

AT WORK

1. When tensions mount, remember a glass of water

or fruit juice will help to allay your craving for a smoke.

2. Deep rhythmic breathing at every opportunity will help

those tense nerves. And don't forget a deep breath with

a tug on the ribs at least once, three times a day.

3. Remember you are choosing not to smoke.

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DURING COFFEE BREAK

Don't let it "break" you.

1. Stay clear of your smoking friends.

2. By all means keep your fluid intake high. Try a variety of juices (cranberry or apple

for a change) as well as the all-important water. Fluids are essential in getting rid of

all the tobacco residues.

3. Have something ready to nibble on (carrots, celery sticks) if you feel the need.

4. Avoid coffee and tea which might trigger that craving.*

*"Nicotine in tobacco can be compared with caffeine in coffee or tea, ethyl alcohol (ethanol) in

beer, wine, whiskey... " (3rd World Conference on Smoking & Health, Vol. II)

LUNCH TODAY

Try this menu:

Baked potato - low cholesterol topping

Whole grain bread

Legumes (peas, beans, lentils etc.)

Fresh green salad

Cooked vegetable

Tomato or carrot juice

Dessert - some fresh fruit

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THIS AFTERNOON

Let your friends and coworkers know you are choosing not to smoke and so you may be a bit more edgy. If a headache hits you, a simple analgesic (a mild over-the-counter headache remedy) won't hurt you and it's much better than taking in one of the 4,000 chemicals found in tobacco.

Furthermore, you are on your way to better health, a better lifestyle and lessening your chance of cancer and coronary heart disease from tobacco-related causes. The body has wonderful restorative powers. Give it a chance.

DID YOU KNOW THE GOOD NEWS?

You reduce your chances of heart disease, lung cancer, at least six other cancers and chronic pulmonary disease when you stop smoking.

 

"Stopping smoking at any age reduces the progression of lung function loss and also provides an immediate improvement in lung function." Journal of American Medical Assn., June, 1993

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MID-AFTERNOON

1. Call your partner. He or she may need encouragement right now.

2. Keep up your fluid intake.

3. If the telephone is getting to you, talk slowly, take a deep breath between each sentence, make the conversation short. Have some

fruit juice at hand.

4. If you are at home - the kids getting to you - hop in the shower.

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ON THE WAY HOME

Congratulate yourself! Your willpower is becoming stronger. You have stopped smoking. Keep

up your courage. Think of all the health hazards you will miss and all the health benefits that will be yours. You should write them down.

REMEMBER "Smoking remains the single most preventable cause of death in our society."

- U.S. Surgeon General

DINNER TONIGHT

You are starved. Do be careful. Choose plain, simple food.

Avoid meals containing complex mixtures of high fat, cream and butter.

Avoid fried foods or foods highly seasoned with spices and condiments.

Beware of the too-full stomach. A hearty meal topped off with a rich

dessert keeps that stomach churning and will power drowsy. For the

next few days, eat a light supper and a heartier breakfast and lunch.

You'll sleep better and help restore your nervous energy.

AFTER DINNER- BEWARE!

Don't sit in your favorite chair after dinner - it's loaded with tobacco smoke. That aroma is all that is needed to start a craving. NOW! Out for a walk! Don't linger at the table.

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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.