5
Keys To Quitting (for the initial phase)
Studies have shown that these five steps will help
you quit. You have the best chances of quitting if you use them
together.
1. Get ready.
2. Get Support
3. Learn new skills and behaviors.
4. Get medication and use it correctly.
5. Be prepared for relapse or difficult situations.
1. Get Ready: Set a quit date. Change your environments; get rid of all
cigarettes and ashtrays in your home, car, and place of work....and,
DON'T let people smoke in your home.
Review your past attempts to quit. Think about what worked and what did
not. Once you quit, don't smoke - Not even a PUFF!
2. Get Support and Encouragement: Studies have shown that you have a
better chance of being successful if you have help. You can get support
in many ways; tell your family, friends, and co-workers that you are
going to quit and want their support. Ask them not to smoke around you
or leave cigarettes out. Talk to your health care provider (for
example: doctor, dentist, nurse, pharmacist, psychologist, or smoking
counselor). Get individual, group, or telephone counseling. The more
counseling you have, the better your chances are of quitting. Programs
are given at local hospitals and health centers. Call your local health
department for information about programs in your area.
3. Learn New Skills and Behaviors: Try to distract yourself from urges
to smoke. Talk to someone, go for a walk, or get busy with a task. When
you first try to quit, change your routine; use a different route to
work, drink tea instead of coffee, eat breakfast in a different place.
Do something to reduce your stress; take a hot bath, exercise, or read
a book. Plan something enjoyable to do every day. Drink a lot of water.
Educate
yourself about why you smoke and ways to quit.
4. Get Medication and Use It Correctly: Medication can help you stop
smoking and lessen the urge to smoke. The U.S. Food and Drug
Administration (FDA), as of January 2006, has approved five medications
to help you quit smoking:
- Bupropion SR - available by prescription
- Nicotine gum - available over-the-counter
- Nicotine inhaler - available by prescription
- Nicotine nasal spray - available by prescription
- Nicotine patch - available by prescription and
over-the-counter
There is also all-natural nicotine replacement (herps - not medicine).
Ask your health care provider for advice and carefully read the
information on the package. All of these will more or less double your
chances of quitting and quitting for good. Everyone who is trying to
quit may benefit from using a medication. If you are pregnant or trying
to become pregnant, nursing, under age 18, smoking fewer than 10
cigarettes per day, or have a medical condition, talk to your doctor or
other health care provider before taking medications. It is always best
to consult with a health care professional under any circumstances.
5. Be Prepared For Relapse or Difficult Situations: Most relapses occur
within the first 3 months after quitting. Don't be discouraged if you
start smoking again. Remember, most people try several times before
they finally quit. Here are some difficult situations to watch for:
- Alcohol. Avoid drinking alcohol. Drinking lowers your
chances of success.
- Other Smokers. Being around smoking can make you want
to smoke.
- Weight Gain. Many smokers will gain weight when they
quit, usually less than 10 pounds. Eat a healthy
diet and
stay active. Don't let weight gain distract you
from your
main goal; quitting smoking. Some quit-smoking
medications may help delay weight gain.
- Bad Mood or Depression. There are a lot of ways to
improve your mood other than smoking. If you are
having
problems with any of these situations, talk to
your doctor
or other health care provider.
Questions To Think About: Think about the following questions. You may
want to talk about your answers with your health care provider.
- Why do you want to quit?
- When you tried to quit in the past, what helped and what
didn't?
- What will be the most difficult situations for you after you
quit? How will you plan to handle them?
- Who can help you through the tough times? Your family?
Friends? Health care provider?
- What pleasures do you get from smoking? What ways can
you still get pleasure if you quit?
You CAN Quit! |
|
|
