In my first few weeks of this quit I replaced the pack of Ciggs that was always in my purse with a stack of index cards. Each card had a reason to quit or an encouraging saying I found on the Q or anything I heard or read that I wanted to save. If I found I wanted to reach for a smoke, I just pulled out my cards and read each one until the craving passed. This really helped me and I thought i would share some of my flash cards with you. Some of these are adapted from the book.."Out of the Ashes" by Peter and Peggy Holmes.

1. So you think one won't hurt? ...When was the last time you had one and quit smoking?

2. I don't want one.. I want them all.

3.You have to practice being a non-smoker. It won't come automatically. Every craving I survive gives me more practice.

4. Avoid thoughts of how hard this might be. 3 million smokers quit every year. It can be done.

5. When you make it through the first week, it gets better rapidly.

6. Body changes are normal and sometimes uncomfortable but they remind me I am suceeding.

7. A Craving is just a feeling. There is no reason to be afraid of it. You can say no to the craving as easily as you can say no to buying something out of your budget. It is my choice.

8. It takes what it takes to quit. no more and no less. No matter what...just don't smoke

9. Symptoms are temporary. I will feel normal again.

10 Don't think of never smoking again ...think one hour..one day..one minute if you have to. We only need to cope with today. Whatever happens tomorrow I will handle then.

11. I will have cravings whether I smoke or not. If i smoke they will get worse and come every 30 minutes. If I don't they will pass in a few moments and get fewer and farther between and get easier and easier until I am free.

12. I can live with the occasional desire to smoke or I can smoke. There are no other choices.

13. Smoking does not calm my nerves. It creates stress everytime my nicotine level drops and I have to smoke to bring it up again. As a smoker I am in a constant state of withdrawl creating stress.

14. Each craving challenges me to think about what is really important to me. With each craving I have the choice of acting on what I believe or
staying in denial.

15. Desires to smoke are inevitable..smoking does not have to be.

16. No one is making me stop smoking. I can smoke if I want. I choose not to for now. Tomorrow i will have the same choices.

17. The urge to light up will pass if I smoke or not.

18 I would rather be a non-smoker with an occasional desire to smoke than a smoker that always wants to quit.

19. Getting ill from smoking is far worse than this transitional discomfort of quitting.

20. I am a puff away from a pack a day for the rest of my life. Just don't smoke.