If you are having trouble reading this message, read the online version
To ensure the delivery of this newsletter, please add noreply@defitabac.qc.ca to your address book.
 
One week of success!

You should receive this e-mail about one week after your quitting date.
 
Hello!

Congratulations! You’ve gone almost a week without smoking: what a great achievement! You’ve just taken a very important step.

You really deserve to be rewarded for the efforts you’ve made to resist the temptation to smoke during this first week. You’re going through a tough period of physical and psychological change. Take care of yourself and be proud of what you’re accomplishing.
 
 

To continue

The power of thought

On-Line Community

Tip of the week
Tally up your gains! For example, calculate how many minutes, hours and days you’ve lived without smoking, how many cigarettes you haven’t smoked, how much money you’ve saved. Do a tally every week and keep track of it in your diary.

You can also track your savings using the following calculator.

  
     
 

To continue

The physical effects of withdrawal will diminish with time. If you are using a Pharmacological aid (patch, gum, lozenges, varenicline, bupropion), follow the treatment as it is recommended. If necessary, consult your doctor or pharmacist.

Psychological withdrawal, the feeling of missing something, generally takes longer to disappear. Your hands and mouth want to repeat their habitual gestures. Continue to outsmart them with everything that worked well for you last week. Play with paperclips, rubber bands or a pencil. Chew sugar-free gum, crunch on carrots or celery. Drink lots of water. Think about other things. Avoid risky situations as much as possible.

Call your sponsor, your teammate and your supporters to get help. The staff at the Ligne J’Arrête Helpline (1-866-527-7383), and at the Quit Smoking Centre in your region can also respond to your needs in case of difficulty.

Still having trouble with withdrawal? Visit the "Tips and tricks" section.

 
 

The power of thought

How do you view life without smoking? Do you see it as a plus in your life, an advantage, a gain? Or do you tend to see the situation as one of loss and mourning?

The way you think strongly influences your actions. This week, become aware of the voice in your head, without judging it. When you realize you’re focusing on the negative aspects, try to think of the positive elements, the advantages of living smoke-free. For instance, rather than telling yourself:

“I’m always in a bad mood since I quit smoking, and I’m afraid the people I live and work with will dislike me.”

...try to see things in a more positive light:

“My bad mood is only the temporary result of withdrawal. I can let the people around me know what’s going on so they understand it better.”

If you feel like it, write your observations in your diary.

 
 

On-Line Community

You’re not alone! Take advantage of the support available from a huge on-line community that’s going through the same things as you, by visiting the Challenge site:

  

Have a great week!

The Quit to Win! Challenge team
www.quitchallenge.ca
 
Any form of reproduction is prohibited. The Quit to Win! Challenge is a registered trademark of ACTI-MENU.
© ACTI-MENU 2010