GREAT AMERICAN SMOKEOUT Quit smoking

The American Cancer Society’s Great American Smokeout is Thursday. Smokers who want to quit are urged to call the American Cancer Society Quitline at (800) 227-2345 or log onto www.cancer.org/greatamericans to make their personal plan to quit. Here are tips to help fight withdrawal symptoms associated with quitting tobacco, which are typically gone within one month.

Go public: For the first few days after you quit smoking, spend as much free time as possible in public places where smoking is not allowed.

Drink a healthy drink: Don’t drink alcohol, coffee and other drinks you associate with smoking. Try drinking a lot of water and fruit juice instead.

Find something to do with your hands: If you miss the feeling of having a cigarette in your hand, use a substitute, such as a pencil, a paper clip, a coin or a marble, for example.

Eat healthy snacks: If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks or celery.

Avoid temptation: Stay away from situations you associate with pleasurable smoking.

Anticipate situations or crises that might make you want to smoke again, and remind yourself of all the important reasons you have decided to quit. Remember your goal and the fact that the urge to smoke eventually will pass.

Think positive thoughts and try to avoid negative ones.

Get active: Do brief bursts of exercise. Alternate tensing and relaxing muscles, push-ups, deep knee bends, walk up a flight of stairs or touch your toes.

Reach out for support: Call a supportive friend, family member or telephone counseling counselor.

Try minimeals: Eat several small meals during the day instead of one or two large ones. This maintains constant blood sugar levels and helps prevent the urge to smoke. Avoid sugary or spicy foods that may trigger a desire for cigarettes.

Congratulate and reward yourself: Plan to do something fun for doing your best.

Source: American Cancer Society