In the first days especially, your body will go through very mild feelings of withdrawal. As long as you understand the principle of Allen Carr's method, these feelings are hardly noticeable.   Remember that withdrawal is temporary and will pass within a few days. Also, keep in mind smokers suffer nicotine withdrawal every day of their lives. It makes them feel lousy at in situations where they cannot access cigarettes. As you are now a non-smoker, you don't have to endure those symptoms anymore.  Symptoms of nicotine withdrawal are often listed as anxiety, depression, difficulty sleeping, increased appetite, headaches, difficulty concentrating, and weight gain. But with Allen Carr's method these are easily avoided. These unpleasant symptoms, rather than being caused by nicotine withdrawal, are in fact, physical feelings resulting from a thought process. Of thinking "I want a cigarette"...."Damn I can't have one!!"...and so on. As long as you're happy not smoking - you don't have any unpleasant feelings. In fact thinking about cigarettes is pleasant rather than unpleasant. This link shows what smokers think of as being the inevitable discomfort of nicotine withdrawal.   The symptoms of nicotine withdrawal, which are really mild, usually disappear within a few days (if, in fact, you are even aware of them). This is the case - no matter how much or little you have smoked - regardless of the misinformation published on this issue - such as on this link. Carr does not recommend avoiding the parts of life that remind you of smoking. Rather, Carr advises that you enjoy going out and doing what you normally do. You won't feel tempted to smoke at those times - whereas if you hide away from friends and social situations, then you will feel deprived of friends and company.  Throughout the day, there will be times when you might be reminded that you used to smoke. If you always had a cigarette with your morning coffee, for example, you might suddenly think about having one then. If that happens it's important to remember that you've escaped from something awful and that you're happy to be free rather than think "I can't have a cigarette right now." Instead think, "Isn't it great I'm free!"  Do not shy away from social occasions. Go out and see people. If you notice people smoking, you won't envy them - you'll have compassion for them. You are freeing yourself from an addiction and making a commitment to a healthier future.  If someone offers you a cigarette, simply say, "No thanks, I don't smoke" rather than "No thanks, I quit." You do not need to launch into a lengthy explanation. If you try not to think about something -you'll think about it even more. Just make sure that you're thinking the right thing about it. Allen Carr's method makes this very easy.   If you feel something that feels like a craving instead of thinking, "I can't smoke" think, "It's great I'm a non-smoker now."   If you ever feel like you are struggling, remember Allen Carr's organisation offers free of charge advice to book readers. If you visit the website - click on CONTACT US and then click on SUPPORT you can get free of charge advice from a senior Allen Carr's Easyway Therapist/Facilitator.
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One-sentence summary -- Prepare for nicotine withdrawal. Cope with situations and stimuli that make you crave cigarettes. Do not try to avoid thinking about cigarettes.


Stay on your knees and grab a hold of the uphaul, without pulling up the sail yet. Using a beginners board should mean you are pretty stable - rock back and forth on your feet to get a feel for it. Try to keep your back and body somewhat upright. If you feel your lower back starting to ache, you are bending over too much. This is called the "safety" or "control" position: total control with next to no power. With the mast straight up tilt the mast to your left. Your body should transfer this imbalance(the center of effort of the sail is not balanced with the center of lateral resistance of the board) to the board and make the board turn(or spin) clockwise. Tilt the mast to the right and the board will turn(or spin) counterclockwise(anticlockwise). The stronger the wind and the further you tilt the faster the board will turn(or spin). In a stiff breeze you may be sailing very slowly at this point. Another steering description is as you tilt the mast to the stern the board will head up in to the wind. This is also described in the turning section of this doc. Tilting the mast to the front makes the board bear off from the wind. Look and see which side the bow of the board is in relation to you, and place your lower hand on the boom so the mast is leading the sail towards the bow(front). When you feel ready, transfer the other hand to the boom. Don't let the sail pull you down - the mast should be perpendicular to the board, so lean back and keep the arms straight. This is called the Number 7, and that should indicate the posture to you! Keep your feet behind the mast foot, with the toes of the front foot facing forwards. If you need to stop, return to the safety position, or drop the boom if it is safe to do so. Make sure it goes in front of you, and bear in mind you will get very tired if you have to keep on picking it up!
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One-sentence summary -- Push the board out into deep water until the fin is clear of the bottom. Get a sense of the wind direction, and maneuver the board so that the sail is downwind of the board. Swim or walk to the upwind side and clamber onto the board - elegance is not required! Raise to your feet at a slow pace. Bend your knees slightly and pull the sail up from the water with the uphaul, hand over hand like hauling in a rope. Take hold of the mast with both hands and let it swing. Practice steering(called Center of Effort Steering) in the "safety" position. Start moving. Pull with the stern wards hand (the back hand) to accelerate - let it out to slow down. Relax!


Long, extended study sessions with no breaks will not help you learn information effectively. To be an effective learner, you will need to take regular breaks as you work. Try studying in 30 minutes intervals, and taking a 5-10 minute break at the end of each interval.  If you find that your concentration is starting to falter, you may have to pause studying for the day or switch to a different subject. Do something relaxing during your break that doesn't take too much concentration, such as stretching or walking. Use flash cards, mock quizzes, and practice exams to more effectively learn information. Taking a test helps you learn information better than simply re-reading the information. Try creating flash cards to quiz yourself. You can also create, or ask your instructor for, a mock quiz or practice exam.  You can create a simple mock exam for yourself by copying all of the questions from your previous quizzes and answering them. Consider taking a mock quiz or exam first. The topics that you struggle the most with are the ones that you should focus on when studying. Some people retain information better if multiple senses are engaged in the study process. One way to incorporate multiple senses while studying is by reading your notes out loud as you rewrite them. This approach uses multiple senses and might help you retain information more effectively. Try using a song, acronym, or mnemonic device to help you remember information. For example, if you need to memorize the notes of the treble scale, EGBDF, you can assign the letters a set of words or phrase that is easy to remember, like, “every good boy does fine.” Memory games don't work for everyone. If you find yourself struggling to memorize information using this method, skip it.
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One-sentence summary --
Study in intervals. Quiz yourself. Use as many senses as possible. Play a memory game.