| Stop Smoking Tips
An
individual may be addicted to cigarettes if he/she experience
one or more of the following signs:
-
You continue to smoke
despite the desire to quit.
-
You have made a serious,
but unsuccessful, attempt to stop using tobacco or permanently
reduce the amount you use.
-
Your attempts to stop
smoking have led to physical withdrawal symptoms, including
a craving for tobacco, anxiety, irritability, restlessness,
difficulty concentrating, headaches, drowsiness, and stomach
upset.
-
You develop a "tolerance"
for tobacco. Smoking the same number of cigarettes produces
less effect over time, making it
necessary to increase the number of cigarettes you smoke to
achieve the desired sensation.
-
You have continued to
use tobacco even when you have a serious physical problem
(such as cardiovascular or respiratory disease) that you know
is worsened by tobacco.
Clinical Studies have shown that
the following steps will help you in your goals to quit smoking:
Set a quit smoking date
Elicit the support from family and friends
Learn new skills and behaviors to deal with your cravings
Develop a strategy for
coping with temporary withdrawal symptoms
Prepare yourself against difficult times and/or situations
Setting a
quit smoking date
Setting a quit smoking date is an
important part of your commitment to smoking cessation. Preparing
for your actual quit date increases the probability of your
success. |
 |
Start taking Zyban approximately 7 to 14 days prior
to you quit smoking start date. Clinical studies have shown that
it takes at least one week for Zyban to reach the appropriate
levels in your system. Next, pick a stop date that is appropriate
i.e. do not pick a date prior to an important deadline or other
commitment. Select a day
when you are in control of your own schedule.
Prior to starting your stop date tell your relatives,
friends and co-workers about your decision to quit smoking – make
the commitment.
Make a list of all the reasons you want to quit. Post it where
you will see it every day.
Write your quit smoking date
on all of your calendars and then start taking your prescription
Zyban 7 – 14 days in advance.
Elicit the support from family
and friends
Clinical
studies have shown that you have a better chance of being successful
in your efforts to quit smoking if you have support. 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 in your view.
·
Discuss your decision to stop
smoking with 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.
The National Cancer Institute
is a governmental agency that provides free, up-to-date information
to the public. The institute has a toll-free line that puts you
in touch with information specialists that can speak with you
about quitting smoking. Individuals may access this free service
by calling there toll free number 1-800-422-6237 Monday through
Friday from 9 AM
until 4:30
PM. Remember,
this service is free to the public.
You may also want to find out about support groups or other programs
in your area that might help you quit smoking. The American Lung
Association has a program called Freedom From Smoking®.
To learn more about the cost of this program or to find out when
meetings will be held in your town, call 1-800-586-4872, which
spells out 1-800-LUNG-USA. The American Cancer Society also has
a program designed to help people stop smoking. You can reach
the American Cancer Society at 1-800-227-2345. Ask when sessions
of the Fresh Start program will be held in your local area.
Learn
new skills and behaviors to deal with your cravings
Once you have quit smoking you
will have definite cravings for a cigarette. These cravings not
only involve nicotine but the smoking habits i.e your hands and
mouth, as well as using the lighter, matches, and other items
associated with smoking. Individuals should develop substitutes
keep their mouth and hands busy. Some individuals use toothpicks,
stress balls, sugarless gum, drink lots of water, computer games
are also an excellent distracter.
Remember
these cravings only last a few minutes at a time and they will
taper off in a few weeks!
Finding appropriate distracters
can also help you get your mind off any temporary uncomfortable
feelings you may incur:
·
Try to distract yourself from
urges to smoke, talk to someone, exercise, involve yourself with a task.
·
Change your normal routine, drink
a coke in the morning instead of coffee, take a different route
to work, eat breakfast in a different area, pick up something
interesting to read and
eat breakfast in a different place. Find ways to reduce your stress,
have a massage, take a hot bath, exercise, watch
a movie.
·
Reward yourself, plan something
enjoyable to do every day.
·
Drink a lot of water and other
fluids.
·
Practice deep breathing
Develop
a strategy for coping with temporary withdrawal symptoms
Most withdrawal symptoms only last a
few weeks; however, they can be uncomfortable while you are experiencing
them.
Some individuals never have any symptoms or the symptoms they
experience are very mild. Other individuals have a tougher time
dealing with withdrawal symptoms such as irritability, sleeplessness,
difficulty concentrating, tiredness, and gastrointestinal problems.
If you feel irritable, try the breathing technique of taking a
few short breaths. Next, participate in an activity that is relaxing
(you should make a list of these activities prior to quitting).
If you experience difficulties sleeping, avoid caffeine late in
the evening. Exercise in the late afternoon or early evening can
help relax you so that you can sleep
Inability to concentrate is a common complaint of individuals
who have recently stopped smoking, In order to alleviate these
symptoms you should take a break from the activity and work on
something less demanding. Attempt to set up a schedule that allows for
more time to complete tasks that are difficult. Again, plan an
exercise routine in the middle of the day, or some other kind
of relaxing activity.
Constipation can be a problem for some individuals that use a
cigarette in the morning to stimulate a bowel movement. Try drinking
plenty of fluids and increase the amount of fiber i.e. grains,
fruits, vegetables in your diet. If these symptoms persist consult
with your local healthcare professional concerning over-the-counter
remedies.
If you have additional withdrawal symptoms, remember, they are
likely to subside a few weeks. You may also try the following
techniques to help you relax through the critical periods:
Mental Imagery
Mental
imagery is used by many individuals to accomplish their goals
including professional athletes often use this strategy to prepare
for an upcoming event.
Find
an area were you could have peace and quiet without being disturbed.
Begin by taking slow deep breaths. Picture yourself in a situation
were you are a non-smoker. What are you doing? Are
you outside in the mountains, breathing deeply, tasting
the fresh air? Feeling confident? Are there other individuals
with you? Are they family members that are proud of you for taking
the initiative to stop smoking? What are their comments to you?
Take another deep breathe. Again,
picture the scene in your mind. Notice the colors, shapes, textures
lighting, etc. Envison what is going on around you while you notice
how you look.
Again, breathe deeply. Focus on your image. Picture yourself effortlessly
moving through your vision. You are content and proud of yourself
for accomplishing your goals.
What do you see?
What do you taste?
What do you smell?
What
do you hear?
Imagine how clean and refreshed your mouth feels after you have
your teeth cleaned or after you have brushed your teeth.
Think about the imagery around you. Are you relaxed? Can you feel the fresh mountain air?
Think about what you hear. Are people talking to you, congratulating
you for your success?
How do you feel? Are you content? Proud of yourself?
Feeling like you have accomplished something important?
Take your mind forward and try to clearly picture everything you
can about being a non-smoker. Then breathe deeply again and return
to the present moment. Refer back to this image as much as you
want. Take time to do this mental imagery again soon. The more
you see yourself, clearly, as a non-smoker, accomplishing your
goal the closer you are to success.
Relaxation Exercise
Ready to relax? Everyone needs a little
down time. Here is an exercise that will help you unwind any time.
To begin, get as comfortable as you can (lay in your hammock or
favorite chair. Take a very deep, slow breath. Feel the air go
into your lungs and even fill up your stomach. When you exhale,
breathe out slowly and comfortably. However do not hold your breath.
Let one breath flow into another. Feel yourself
inhale deeply, and imagine the oxygen going all the way to your
toes and fingertips. Breathe slowly and deeply.
If thoughts come into your mind, just let them float by and return
your focus to breathing. Whenever thoughts intrude, gently bring
your focus back to breathing. Continue to keep your focus on breathing.
Some individuals use a couple of words or a short phrase to help
them stay focused i.e
"I am relaxed." Think "I am focused" repeat these phrases as you breathe in
and slowly release the air. Say the words "I am relaxed"
over and over with as you slowly take deep breaths and exhale
slowly. Repeat this for at least 10 cycles. If you concentrate,
you will really feel a difference in both your body and mind.
Prepare
yourself against difficult times or situations
Most relapses occur within the first
3 months after quitting. Prepare yourself for difficult times
so you may get through these situations without a setback:
·
Smokers – avoid being around individuals that smoke.
·
Weight gain – often individual’s will gain weight when they quit
smoking; you need to eat a healthy diet and stay active especially
during the first few weeks. Find non-caloric methods to satisfy
your oral urges. Some individuals will use the weight gain as
an excuse to start smoking again. Do not allow weight gain distract
you from your main goal to stop smoking. Some individuals will
use the weight gain as an excuse to start smoking again. Remember
- Zyban has shown in clinical trials to not only help with
smoking cessation but to also decrease the weight gain that is
often associated with the quitting smoking.
·
Alcohol - avoid drinking alcohol, alcohol lowers your inhibitions
and can often result in a setback.
·
Situations or places
– avoid certain conditions that may contribute to failure. For example, if you always have a cigarette following
a heated discussion find a substitute –once again, go for a long
walk. If you always have a cigarette while visiting your local
bar, refrain from going to the bar for a few weeks until you get
a handle on your new devotion to stop smoking. If you are feeling
stressed, remember that you may have used cigarettes in the past
to cope with uncomfortable situations. You now need to build new
ways of coping.
|
