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Quiting Cigarettes Alliance (pg. 10)
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| LuNaSeA |
When you plan your strategy for quitting tobacco, use the U.S. Surgeon General's five keys to quitting: get ready, get support, learn new skills and behaviors, get and use medication, and be prepared for relapse.
1. Get ready
Contact your local health department for information about the kinds of help available in your area for people who want to quit smoking. Telephone help lines operated by your state can also help you find information and support for quitting tobacco use.
Prepare your body and mind for the stress that comes with quitting.
* Set a quit date (the first day on which you will not smoke at all) and stick to it. This is an important step you can take towards becoming a person who does not smoke. Those who did not smoke at all on their quit dates were 10 times more likely to not be smoking 6 months later.4Choosing a good time to quit can greatly improve your chances of success. For example, you should avoid setting your quit date on high-stress days, such as certain holidays.
* Make some changes. Get rid of all ashtrays and lighters after your last cigarette. Also, get rid of the smell of smoke and other reminders of smoking by cleaning your clothes and your house, including draperies, upholstery, and walls. Don't let people smoke in your home.
* If you have tried to quit in the past, review those past attempts. Think of the things that helped in those attempts and plan to use those strategies again this time. Think of things that hindered your success and plan ways to deal with or avoid them.
* Once you quit, don't even take a puff. You may want to try some methods to reduce smoking before your official quit date. A smoking journal, in which you record what triggers your urge to use tobacco, will help you recognize those times when it will be toughest for you to resist a cigarette. After your quit date, don't smoke at all—not even a puff.
2. Get support
You will have a better chance of quitting successfully if you have help and support from your health professional, family, friends, and coworkers.
* A doctor or mental health professional can help you tailor an approach to quitting smoking that best suits your physical and emotional needs. These people are also good sources of motivation and support during the quitting process.
* Tell your friends you are quitting and talk to ex-smokers about their experiences during and after quitting.
* If you live with someone who smokes, let that person know specifically how he or she can support your efforts to quit smoking. Talk with him or her about not smoking in front of you. Better yet, ask that person to quit smoking with you. That way you can support each other through the quitting process. Also, family and friends can help support and encourage you while you are quitting.
* Join a support group for people quitting smoking. People who have quit smoking may be particularly helpful, because they know what you are going through.
* Get counseling (telephone, individual, or group). The more counseling you get, the better your chances of quitting. Counseling should help you learn to recognize and cope with situations that tempt you to smoke and provide information about successful quitting strategies. You may want to attend a program to help you quit smoking (smoking cessation program). When choosing a smoking cessation program, look for a program that has proven success. Your doctor may be able to recommend a program to you.
* Community and school programs based on the social and self-image aspects of smoking may be most appropriate to help children and teens quit smoking.5
* Use the Internet. The Internet allows access to information about quitting smoking and to chat rooms that can provide support for a person wanting to quit.
3. Learn new skills and behaviors
If you haven't already done so, decide what you are going to do instead of smoking. Make a plan to:
* Identify and think about ways you can avoid those things that automatically make you reach for a cigarette (smoking triggers) or change your smoking habits and rituals. Think about situations in which you will be at greatest risk for smoking. Make a plan for how you will deal with each situation without smoking.
* Change your daily routine. Take a different route to work or eat a meal in a different place. Do something that you enjoy every day.
* Cut down on stress. Some of the calming, tension-releasing feelings that people get from smoking can also be achieved by reading a book, taking a hot bath, or digging in their gardens. See the topic Stress Management for ways to reduce stress in your life.
4. Get and use medication
There are several medications that have been approved by the U.S. Food and Drug Administration (FDA) to help people quit smoking. You may double your chances of quitting successfully even if medication is the only treatment you use to quit.
These medications also may help you if you use smokeless tobacco (chewing tobacco and snuff), pipes, or cigars every day.
If you are trying to quit (unless you only use tobacco occasionally), try one or more of these medications. Using these medications in conjunction with learning new behaviors further increases your likelihood of being successful. The first-choice medications are:1
* Nicotine replacement therapy (NRT). Nicotine replacement products include nicotine gum, patches, lozenges, inhalers, and nasal sprays. Gum, patches, and lozenges can be bought without a prescription.
* Bupropion SR (Zyban), a prescription medication that can be used alone or in combination with NRT to help a person quit smoking.
Two other medications that may be used if the above medications do not work or you cannot take them are:
* Nortriptyline (Aventyl, Pamelor).
* Clonidine.
These medications should only be used with the advice of a physician.
Remember, taking medications in conjunction with counseling or a proven cessation program greatly increases your chances of success.
5. Be prepared for relapse
Most people are not successful the first few times they try to quit. If you have not been successful at quitting in the past, make a list of things you learned from those attempts and think about when you want to try again, such as next week, next month, or next spring. See the Maintaining the New Lifestyle section of this topic for ways to avoid and deal with relapse.
Quitting tobacco use when you have other medical conditions
If you have depression, anxiety, or a similar problem, or if you have had an alcohol or drug use problem, you should address this problem before trying to stop smoking.
A small number of people who have had one of these medical problems find that the problem returns when they try to quit smoking. People who have one of these medical conditions may want to see a doctor or counselor to begin a preventive program before they try to quit smoking. At the least, they should be aware of this possibility and quickly seek help if the problem seems to be returning.
Smoking can also affect the level of medications in your blood. If you take medications for a health problem, talk with your doctor before quitting smoking to see whether you should alter the medication's dose.
Treatment methods that have not been scientifically proven
The following approaches to quitting smoking are not scientifically proven to be effective.6 However, they are safe and may be helpful when used with proven smoking cessation programs.
* Hypnosis
* Acupuncture
* Nicotine Anonymous (NicA). NicA is a national organization to help people who want to quit smoking. NicA has support groups led by volunteers in many areas of the country. |
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| Zeiter |
| quote: | Originally posted by LuNaSeA
When you plan your strategy for quitting tobacco, use the U.S. Surgeon General's five keys to quitting: get ready, get support, learn new skills and behaviors, get and use medication, and be prepared for relapse.
1. Get ready
Contact your local health department for information about the kinds of help available in your area for people who want to quit smoking. Telephone help lines operated by your state can also help you find information and support for quitting tobacco use.
Prepare your body and mind for the stress that comes with quitting.
* Set a quit date (the first day on which you will not smoke at all) and stick to it. This is an important step you can take towards becoming a person who does not smoke. Those who did not smoke at all on their quit dates were 10 times more likely to not be smoking 6 months later.4Choosing a good time to quit can greatly improve your chances of success. For example, you should avoid setting your quit date on high-stress days, such as certain holidays.
* Make some changes. Get rid of all ashtrays and lighters after your last cigarette. Also, get rid of the smell of smoke and other reminders of smoking by cleaning your clothes and your house, including draperies, upholstery, and walls. Don't let people smoke in your home.
* If you have tried to quit in the past, review those past attempts. Think of the things that helped in those attempts and plan to use those strategies again this time. Think of things that hindered your success and plan ways to deal with or avoid them.
* Once you quit, don't even take a puff. You may want to try some methods to reduce smoking before your official quit date. A smoking journal, in which you record what triggers your urge to use tobacco, will help you recognize those times when it will be toughest for you to resist a cigarette. After your quit date, don't smoke at all—not even a puff.
2. Get support
You will have a better chance of quitting successfully if you have help and support from your health professional, family, friends, and coworkers.
* A doctor or mental health professional can help you tailor an approach to quitting smoking that best suits your physical and emotional needs. These people are also good sources of motivation and support during the quitting process.
* Tell your friends you are quitting and talk to ex-smokers about their experiences during and after quitting.
* If you live with someone who smokes, let that person know specifically how he or she can support your efforts to quit smoking. Talk with him or her about not smoking in front of you. Better yet, ask that person to quit smoking with you. That way you can support each other through the quitting process. Also, family and friends can help support and encourage you while you are quitting.
* Join a support group for people quitting smoking. People who have quit smoking may be particularly helpful, because they know what you are going through.
* Get counseling (telephone, individual, or group). The more counseling you get, the better your chances of quitting. Counseling should help you learn to recognize and cope with situations that tempt you to smoke and provide information about successful quitting strategies. You may want to attend a program to help you quit smoking (smoking cessation program). When choosing a smoking cessation program, look for a program that has proven success. Your doctor may be able to recommend a program to you.
* Community and school programs based on the social and self-image aspects of smoking may be most appropriate to help children and teens quit smoking.5
* Use the Internet. The Internet allows access to information about quitting smoking and to chat rooms that can provide support for a person wanting to quit.
3. Learn new skills and behaviors
If you haven't already done so, decide what you are going to do instead of smoking. Make a plan to:
* Identify and think about ways you can avoid those things that automatically make you reach for a cigarette (smoking triggers) or change your smoking habits and rituals. Think about situations in which you will be at greatest risk for smoking. Make a plan for how you will deal with each situation without smoking.
* Change your daily routine. Take a different route to work or eat a meal in a different place. Do something that you enjoy every day.
* Cut down on stress. Some of the calming, tension-releasing feelings that people get from smoking can also be achieved by reading a book, taking a hot bath, or digging in their gardens. See the topic Stress Management for ways to reduce stress in your life.
4. Get and use medication
There are several medications that have been approved by the U.S. Food and Drug Administration (FDA) to help people quit smoking. You may double your chances of quitting successfully even if medication is the only treatment you use to quit.
These medications also may help you if you use smokeless tobacco (chewing tobacco and snuff), pipes, or cigars every day.
If you are trying to quit (unless you only use tobacco occasionally), try one or more of these medications. Using these medications in conjunction with learning new behaviors further increases your likelihood of being successful. The first-choice medications are:1
* Nicotine replacement therapy (NRT). Nicotine replacement products include nicotine gum, patches, lozenges, inhalers, and nasal sprays. Gum, patches, and lozenges can be bought without a prescription.
* Bupropion SR (Zyban), a prescription medication that can be used alone or in combination with NRT to help a person quit smoking.
Two other medications that may be used if the above medications do not work or you cannot take them are:
* Nortriptyline (Aventyl, Pamelor).
* Clonidine.
These medications should only be used with the advice of a physician.
Remember, taking medications in conjunction with counseling or a proven cessation program greatly increases your chances of success.
5. Be prepared for relapse
Most people are not successful the first few times they try to quit. If you have not been successful at quitting in the past, make a list of things you learned from those attempts and think about when you want to try again, such as next week, next month, or next spring. See the Maintaining the New Lifestyle section of this topic for ways to avoid and deal with relapse.
Quitting tobacco use when you have other medical conditions
If you have depression, anxiety, or a similar problem, or if you have had an alcohol or drug use problem, you should address this problem before trying to stop smoking.
A small number of people who have had one of these medical problems find that the problem returns when they try to quit smoking. People who have one of these medical conditions may want to see a doctor or counselor to begin a preventive program before they try to quit smoking. At the least, they should be aware of this possibility and quickly seek help if the problem seems to be returning.
Smoking can also affect the level of medications in your blood. If you take medications for a health problem, talk with your doctor before quitting smoking to see whether you should alter the medication's dose.
Treatment methods that have not been scientifically proven
The following approaches to quitting smoking are not scientifically proven to be effective.6 However, they are safe and may be helpful when used with proven smoking cessation programs.
* Hypnosis
* Acupuncture
* Nicotine Anonymous (NicA). NicA is a national organization to help people who want to quit smoking. NicA has support groups led by volunteers in many areas of the country. |
ok :)...ty i guess |
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| Spartan |
| just start playing some sort of sport that involves running. thats all. |
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| Lepanto |
| quote: | Originally posted by Spartan
just start playing some sort of sport that involves running. thats all. |
OK :D ... :runs for half a mile: h...y.....k....:dies: |
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| emc^2 |
| quote: | Originally posted by nchs09
u must have commitment if u want to quit....
my suggestion is:
insert 3 fingers in your ass and keep them in for 10 seconds... only then can u smoke a cig. if u cant keep them for 10 seconds.. u dont have a cig. this should discourage you from smoking |
HM.. some might enjoy it too much and need a smoke right after ;-)
I have been on/off for the last 3 weeks. was good for 2 weeks, until PvD@Roxy - had to smoke then. Smoked like a pack at the event (after 2 weeks not smoking) and then smoked another pack over the next 2 days. Then kept on patch for a week until weekend. ON weekend blazed up and lit up. NOTE TO SELF: DO NOT HAVE SMOKES WHEN BLAZING.
Lesson learned: B&B (boozin & baking) causes urge to smoke. oh, and then this weekend was mad crazy - very stressful, so I smoked my ass off. Went back on the patch ysd, just to light up one at night (only 1 cig tho).
But, as Rents said in Trainspotting "...with the Lord's help, I will kick this terrible affliction."
:tongue3  |
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| trance4life627 |
| had a basketball game last night...i thought i was going to collapse, and i was coughing like crazy...i need to stop, im in |
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| Lepanto |
| someone still needs to make a dope alliance sig :) |
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| LuNaSeA |
| quote: | Originally posted by trance4life627
had a basketball game last night...i thought i was going to collapse, and i was coughing like crazy...i need to stop, im in |
WOOT! |
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| superglo |
bah..
lasted 1 lousy day.
everything was going fine till i sat down at home to type out a report.
there sitting in my ashtray was an unsmoked cig from the night before.
dammit. |
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| Lepanto |
| quote: | Originally posted by superglo
bah..
lasted 1 lousy day.
everything was going fine till i sat down at home to type out a report.
there sitting in my ashtray was an unsmoked cig from the night before.
dammit. |
not really a big deal mate.
mainly because if you cut back from like 10 cigs to like 2/3 a day you're still taking a huge leap in quiting. i've had one on sunday at work after not smoking for 4 days and it felt enjoyable, the way it did when i just started.
no quiting "manual" is going to tell you if you pick up a cigarette while you're trying to quiet that it's all over, y'know? |
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| eROs.au |
i have cut down heaps
i smoke like one every two days now
:tongue2 |
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| Mebot |
| Don't quit smoking. Think of the poor tobacco farmers that you're going to be putting out of business. |
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