KNOWING WHAT TO
EXPECT...
Have realistic
expectations - quitting isn't easy, but it's not impossible either. More than 3 million
Americans quit every year. Understand that withdrawal symptoms are TEMPORARY. They usually
last only 1-2 weeks. Know that most relapses occur in the first week after quitting, when
withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware
that this will be your hardest time, and use all your personal resources - willpower,
family, friends, and the tips in this booklet - to get you through this critical period
successfully. Know that most other relapses occur in the first 3 months after quitting,
with situational triggers - such as a particularly stressful event - occur unexpectedly.
These are the times when people reach for cigarettes automatically, because they associate
smoking with relaxing. This is the kind of situation that's hard to prepare yourself for
until it happens, so it's especially important to recognize it if it does happen. Remember
that smoking is a habit, but a habit you can break. Realize that most successful
ex-smokers quit for good only after several attempts. You may be one of those who can quit
your first try. But if you're not, DON'T GIVE UP. Try again.
Help quit stop
smoking quitting aids
INVOLVING SOMEONE
ELSE...
Bet a friend you
can quit on your target date. Put your cigarette money aside for every day, and forfeit it
if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try
again.) Ask your spouse or a friend to quit with you. Tell your family and friends that
you're quitting and when. They can be an important source of support, both before and
after you quit.
5 Important Keys
for Quitting Smoking:
Five Keys for
Quitting Studies have shown that these five steps will help you quit and quit for good.
You have the best chances of quitting if you use them together.
1. Get ready.
2. Get support.
3. Learn new skills and behaviours.
4. Get medication and use it correctly.
5. Be prepared for relapse or difficult situations.
1. Get Ready
Set a quit date. Change your environment.
a) Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.
b) 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 counsellor). Get individual, group, or telephone counselling. The more
counselling 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 Behaviours 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 and other fluids.
4. Get
Medication and Use It Correctly: Nicorette Gum,
The Patch, Zyban Medications can help you stop smoking and lessen the urge to smoke. Ask
your health care provider for advice and carefully read the information on the package.
All of these medications 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.
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.
