Being prepared is your best defense. Don't wait for an urge to become full blown. Start using the techniques you are learning as soon as you begin to think of a cigarette. Each time you overcome the urge to smoke you strengthen your non-smoking identity. You prove to yourself that you are in control of your behavior.
First time situations
Be prepared for first time situations as a non-smoker. How will you handle the first party or bowling night or the weekend without a cigarette? Taking a few minutes to visualize the desired outcome can make all the difference. If you know you will be in situation where you will be confronted with the desire to smoke try this:
- See yourself in that situation and think positive
- Imagine yourself as a comfortable, confident non-smoker
- See yourself handling the situation without a cigarette
- Hear yourself refusing any offers of a cigarette
- Hear yourself say "I am a non-smoker"
- See yourself using the techniques you have learned
- See yourself confident and proud when you have made it through that first time situation.
Most athletes are trained to visualize the result they want before they perform. You can do the same! Visualize your success! Reward yourself for your successes.
Some people will feel threatened when you quit smoking. They may want to see you fail so that they continue to have an excuse for not trying. They will "jokingly" offer you a cigarette. They may blow smoke in your face, "forget" a pack of cigarettes and leave them near you, tell you how good their cigarette tastes, offer you one, or dare you to smoke just one. Don't play along. You know better. You know why they are doing it. Don't hesitate to tell them what you think of their games and ask for a little cooperation and help in the quitting process.