Quit Smoking Timeline

Psych yourself up by thinking positive thoughts. Remember why you want to quit and learn how you can inspire yourself to keep going.
Two days as a nonsmoker should give you some positive momentum to carry you forward. Positive thinking is a very important part of the quitting process. Staying upbeat prevents negative thoughts from taking root. Here are a few phrases you can use to psych yourself up. Say them to yourself often. Write them down. They can be part of your new identity as a quitting success and a nonsmoker. Starting with "I am a nonsmoker."

• I like fresh air.
• I like smelling good.
• I like tasting food.
• I'm proud of myself.
• Look at me, I'm not smoking!
• I like saying "No thanks, I don't smoke."
• I like setting a positive example for my children.
• I don't need a cigarette to be happy.
• I can change my habits.
• What I feel is my body and brain healing from years of addiction.
• Cravings are temporary; I'll feel better soon.

If you're worried about gaining weight, find out what you can do to avoid making food a substitute for smoking.
48 hours after quitting smoking, nerve endings start to regrow and the ability to smell and taste is enhanced. So if food tastes better now, will eating be a problem? Concern about weight gain after quitting is a serious obstacle for both men and women. Since smoking increases metabolism most people gain between 5 and 10 pounds when they quit. This weight gain can be minimized if you avoid making eating the new response to triggers, and concentrate on enjoying healthy foods. Also plan on being more active now that you've quit, both to deal with stress and to burn some calories.

Think before you eat
When you quit, it's natural to look for something to fill the void left by cigarettes. But ask yourself if you're hungry before you reach for food. Try other ways to cope with snacking triggers like anxiety and boredom by finding distractions, by drinking more water, or by trying simple relaxation techniques like breathing deeply.

Keep your hands and mouth occupied
Find healthy low-calorie, low-fat foods that take time to chew. Carrot sticks and celery sticks keep your hands and mouth occupied. Wait a few minutes If you feel the urge to eat and it just might go away. When you do decide to snack, think moderation.

We know that quitting can be stressful. But you can learn to manage stress without smoking.
Use nervous energy to take action. Research shows smokers "light up" under stress instead of tackling a stressful situation head on. So stress remains unresolved. So channel your quitting anxiety into constructive activities aimed at the causes of your stress. Practice taking action by writing down what you would do or say to improve the situation next time.

Stay in the present. Avoid worrying about things that haven't happened and may never happen. Try to assess stressful situations accurately, get help as needed, consider a variety of alternative approaches and devise a good plan. Cigarettes can't relieve stress as effectively as talking to a friend, pausing for 10 deep breaths or going for a brisk walk.