LESSON #4: GATHER YOUR SUBS VIDEO
https://youtu.be/42b_RRdQDSA?feature=shared
Quitting smoking or vaping isn’t easy. But, there are some things you can do to make it easier. Having things that help you distract yourself for a few minutes boosts your chances of getting through, one craving at a time. When you remove cigarettes from your daily routine, it’s important to backfill the void with something new. Keeping your mind, body, mouth, and hands busy can neutralize that fidgety feeling to light up.
It takes time and energy to smoke, so you’ll want to think about how else to occupy your time and energy. If you’ve quit before, what were some of the things that helped you? If you haven’t quit before, you could ask someone you know and trust who quit or your coach. At Vincere, our coaches know that having a plan of how you’ll manage certain triggers and situations is key to your success. And we know that substitutes, or subs, play a big part in that success.
Imagine you are planning a road trip. How far will you get without first checking your gas or electricity, wiper fluid, tire pressure, and tools? Do you have jumper cables or a roadside assistance number to call in case you break down? How hangry might you feel if you don’t load up on snacks and water? How bored might you get if you don’t have some good tunes to pass the time? And, how lost could you become if you don’t bring a map or set your GPS? Your chances of a successful trip are far better if you embark on your trip feeling prepared. The same goes for a successful quit attempt.
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📌 INTERACTIVE COMPONENT
Below you will find some common tips and tools shared by successful quitters. Think about which ones might help you let go of your smoking lifestyle. Choose the tools that you’d like to include in your quit journey toolbox.
Items to Have on Hand:
- Chewing gum, mints, or lozenges
- Water bottle (pop out straw or spout as oral sub)
- Nuts or seeds to nibble
- Carrot, celery, or cinnamon sticks (think long and skinny shapes)
- Grapes, cherry tomatoes, apples, oranges, pears or other fruits
- Dill pickle or other vegetables
- Straws (some people cut to 3 inches long)
- Coins, paperclips, rubber band, worry stone, silly putty, stress ball, or tangler
- Adult coloring book or doodle pad with colored pencils or markers
- Canvases, paint, brushes, or paint knives
- Puzzles, crosswords, scrabble, Sudoku, playing cards, or other games
- Meditation pillow or bench
- Yoga or exercise foam mat (Eg. Yoga with Adriene on YouTube)
- Gardening supplies (seeds, soil, pots, mini greenhouse)
- Bonsai tree and book about care
- Craft supplies (yarn, needles, thread, fabric, flowers, paper, glue)
- Woodworking supplies and tools
- Cooking or baking supplies
- Model kits
- Books (paper or digital), magazines, or journals
- Collections (stamps, dolls, coins, cards, records, comics, antiques)
Ways to Keep Busy:
- Plan next week's meals and make a shopping list.
- Prep meals with batch cooking for the week.
- Cook a new recipe. Bake a new treat.
- Chop up veggies for salads, stir-fry or quick, healthy snacking.
- Wash or clean your car, house, basement, or garage.
- Vacuum or scrub the floors.
- Do the laundry and purge unused items.
- Clean out a closet and donate what you no longer need.
- Organize your photographs.
- Make a family tree.
- Organize a drawer.
- Paint a room in the house.
- Start or clean up a vegetable or flower garden.
- Make or review a budget.
- Recycle mail or paper piles.
- Plan a vacation, funded by the money you’re saving by not smoking.
- Walk or wash your dog. Play with your cat.
- Read a book or watch a funny movie on TV.
- Subscribe to a music streaming service (enjoy old and new tunes).
Ways to be Active:
Ways to Relax:
- Sing a song.
- Laugh at a funny show.
- Hug yourself.
- Smile at people or in the mirror.
- Take a shower or bath.
- Listen to relaxing music.
- Light a candle.
- Take a nap.
- Pray or meditate.
- Practice deep or 2:1 breathing (inhale 4/exhale 8).
- Read more about Relaxation Methods.
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Want to learn more?
Here are some additional resources you might find helpful:
Oral Substitution Tips
Coping Tips
Coping with Stress While Quitting
Relaxation Methods
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