Quitting tobacco is one of the most important steps you can take for your health. Tobacco doesn't just cause lung cancer. It also causes or contributes to other lung diseases such as emphysema and asthma, puts you at higher risk for stroke and heart disease, and is associated with several other cancers.
Quitting tobacco will also increase many of the pleasures of life. You will be able to smell fresh air and perfume, taste subtle flavors, save money exercise without getting winded.
CHOOSE YOUR QUIT DAY
Find a date that is no more than 1 month away-within 2 weeks is best. Try to choose a day when you won't be stressed or distracted. Circle the date on the calendar. Tell your family, friends, neighbors and co-workers that you are planning to quit. Ask them to help you find positive nonsmoking experiences or help you resist the urge to smoke.
QUIT DAY TO-DO LIST
After your last cigarette
(1) remove all your cigarettes, lighters and ashtrays from purses, pockets, drawers, vehicle office and any other places you keep your tobacco stuff. (2) keep oral substitutes such as sunflower seeds, carrot sticks or toothpicks handy (3) if you are using a non-nicotine medicine, take your dose each day of the week leading up to your quit day.
Discuss these tobacco cessation aides with your health care provider.
Nicotine Replacement Treatment
You can purchase nicotine patches, gum and lozenges over the counter: sprays and inhalers require prescriptions. These products are designed to ease the physical symptoms of nicotine withdrawal. Note that combing nicotine replacement with counseling works better than either alone.
Non nicotine medicine: Two non-prescription drugs, bupropion and varenicline, have been approved to help people stop smoking when combined with counseling. They are shown to reduce cravings when used as directed.
HOW TO REDUCE THE TOBACCO CRAVINGS:
(1) begin using nicotine replacement therapy if that is your choice (2) take short walks instead of coffee breaks or take your brakes someplace new. (3) get outdoors and do some deep breathing. Fill your lungs with fresh air. (4) avoid places and situations where the urge to use tobacco is strong. (5) avoid other tobacco users if you can (6) carry sugar-free gum and hard candy for oral substitutes (7) avoid alcohol and caffeine-they often stimulate nicotine cravings (8) call a family member or friend
Withdrawal is not just physical it is also psychological. The trick is to stay calm, cool and collected in the face of cravings that sometimes feel uncontrollable. Sound tough? It is. But it is not impossible. After all, millions of people quit smoking every year.
(1) for a dry mouth or sore throat, sip ice water or juice or chew sugarless gum.
(2) for headaches and anxiety, take a warm bath and try mediating or simply breathing deeply for a few minutes.
(3) increase the fiber i.e. fruits, vegetables, and whole grains in your diet to reduce bowel irregularity
(4) take a daily nap to beat fatigue. Do not over schedule yourself and make sure you get enough sleep.
(5) exercise daily to reduce your stress and irritability.
(6) use positive self talk, Remind yourself that you are now a nonsmoker.
(7) every time you want a cigarette, inhale deeply, count to ten and exhale. Remember that time is the great healer, and over time your urge to smoke will gradually diminish..
Remember that many people try quitting 3 or more times before they become tobacco free. It is never to late and is worth it!!