The secrets to giving up cigarettes Are you a smoker? If you are, we have to congratulate you first. When you read this column, you have taken the first step to quit smoking. In fact, your family, friends and colleagues are cheering your decision. You can say goodbye to the harmful substances such as nicotine, carbon monoixide, and tar in tabacco. You can also keep your distance from cardiovascular diseases, stroke, pulmonary emphysema, lung cancer and gastric ulcer. Let's get aboard the "Quit Smoking" Express and become a healthy person. (1) A sensible decision Tell your family, friends and colleagues that you have decided to quit smoking and invite good friends with a like mind to join you. (2) Beat the Cigarette Monster Quitting smoking is a psychological battle. As long as you have a strong will, it is more likely that your plan will succeed. Exercise more to alleviate the depressed feelings during the initial stage of quitting smoking. Listen to light music to have your mind occupied. The craving for cigarettes will be overcome within three minutes. A glass of water, a deep breath, a short meditation or a hot shower can reduce craving effectively. (3) Facilitate with diet Drink more water and eat more citrus fruit to remove the harmful substances such as nicotine inside the body. Food with high fibre such as vegetables and fruit is also helpful. Chewing gums with low sugar content can fill your mouth and reduce the craving for cigarettes. (4) Restructure your life You should learn how to say "no" to cigarettes and draw the line between your smoker friends and yourself. Avoid going to venues that permit smoking. Develop new hobbies and learn something new to substantiate your life to reduce cigarettes dependence. Get together with friends who share your view for mutual encouragement. Don't carry any items that are related to tobacco. (5) A firm stand You should hold on to your belief in quitting smoking. Formulate a quit-smoking schedule and follow it step by step. Analyse and review your smoking habit. Identify the reasons and weaknesses. Encourage yourself and reaffirm your determination. (6) An optimistic view of life Quitting smoking is a long psychological battle. You should adopt an optimistic view to fight the battle. The support of your family and friends is helpful to ensure your success. A little encouragement each day testifies every step of quitting smoking. (7) Success in quitting smoking Announce to your friends that you have quit smoking. You may also share your view with friends who intend to quit smoking so that more people will join in the rank of successfully quitting smoking. Your achievement depends very much on your firm determination. Congratulations! You are an expert in quitting smoking. Quit smoking classes are organised regularly by the General Out-Patient Clinics of the Department of Health. Please make an inquiry to your nearby Out-Patient Clinic. (By the Central Health Education Unit of the Department of Health) ＊本文只有英文版本 ＊This article has English version only << Back to Index >>