Countdown to quitting

[margo]

Keeping your hands busy

Do you believe it? You've gone three whole weeks without smoking! Great job! Keep up the good work!

Research shows the best way to prevent boredom is to develop new skills and create new challenges. Smoking gave you something to do with your hands. You probably miss that. It will help to have something new to hold or do, as well as to prevent boredom. Here are some great ways to keep both your hands and mind busy:

* Drawing
* Puzzles
* Photography
* Sculpture
* Beadwork
* Sewing
* Needlepoint
* Crocheting
* Carving
* Writing
* Painting
* Gardening
* Knitting
* Woodworking
* Website design
* Music
* Cooking
* Volunteer Work
* Enrol in a course

Can you think of others that would help you? Now would be a great time to take up a new hobby - one that relaxes you and keeps your mind off cigarettes. It could help make sure you don't go back to smoking later on.

© Health Canada

[margo]

Developing your problem-solving skills

Quitting smoking is not all or nothing. Each cigarette and each craving occurs in a very specific situation.

The key to staying quit is to break cravings and difficulties down into very specific situations and solve each situation separately, one at a time. You may wish to use your Journal for this.

Step 1 - Clearly describe the details of each situation you are tempted in - who, what, where, why, and when.

Step 2 - Write down as many possible solutions as you can for each specific situation based on the details. Don't judge them as you are writing them down.

Step 3 - Of your solutions, choose as many as possible to try. You may even be able to use some in combination with others.

Step 4 - Start using your solutions right away. The sooner, the better. It helps to practice them in your mind, too.

Step 5 - Record in your Journal what happens when you try each new solution in each situation. Tinker with the solutions until you find the ones that work for you.

Learning how to solve problems effectively will serve you well in all other aspects of your life, too. Even though this exercise might seem like a lot of work, it will be well worth it. Once you get the hang of it, effective problem-solving will happen automatically in your head.

© Health Canada

[margo]

Staying smoke-free over the long term

Your main goals after you successfully quit smoking will be to maintain your success and stay smoke-free.

At some point, being smoke-free will replace the habit of smoking and it will feel more natural than smoking. Until that time, keep your attention focused on the things that keep you smoke-free.

Here are the top 10 goals you should set for at least the first 30 days after quitting smoking in order to maintain your progress.

1. Write down in your Journal everything positive that happened after you quit. Notice how you can taste your food more, how you can breathe easier or how much money you've saved. Write the most powerful differences on a card, carry it with you, and read it often to make yourself feel good or use it in situations when you feel tempted to smoke.

2. Hang out in places where smoking is not allowed. It makes you feel better about your decision not to smoke, makes not smoking feel more normal for you, and helps you avoid temptation.

3. Avoid testing yourself with "just one". Your brain will respond immediately to a cigarette and will start pushing you for more.

4. Avoid criticizing or punishing yourself if you have weak moments. Research shows it doesn't usually help - it only makes you feel bad, which in turn, may make you want to reach for a cigarette even more. Emotions are a natural cause for cravings, so don't spark them yourself.

5. Keep your personal space (house, car, workplace) smoke-free. Research shows that people who make their personal spaces smoke-free have better success remaining a non-smoker.

6. Keep cigarettes, lighters, ashtrays, and other reminders of smoking out of your personal space. Research also shows that these things signal your brain to want cigarettes, just like a red light signals you to stop your car.

7. Find things to keep yourself feeling good. Cigarettes used to help you feel good. It's time to figure out what else makes you feel good - physical activity, work on your house, hobbies, volunteering, playing in a sports league, coaching, cooking, gardening, and many more.

8. Learn to deal with lack of support. Not everyone is going to support you when you quit. Some people may feel defensive, threatened, left out, believe "things have changed", or feel pressure to change themselves. They may need some time to figure out what your changes mean for them, and how to adapt. Be as supportive of them as you can without ruining your chances of success.

9. Learn to use problem-solving skills. If you find yourself wavering, write down the details of the problem (don't guess). Write down at least 5 solutions, no matter how far out they are. Don't criticize any of them. Then choose as many as possible. Try them alone and in combination - start right away. Record what happens. Tinker with the solutions until you find the ones that work for each situation.

10. To prevent relapse, prepare in advance for situations that you know tempt you. Prepare a strategy to deal with each one. 1) What will you tell yourself to coach yourself through the temptation? Write it on a card. Carry it with you. It's too difficult to remember in the heat of the moment. 2) Who will you ask for help? What will you ask them to do - distract you, encourage you, go for a walk? 3) What will you do? Leave the situation, distract yourself, clean a closet, drink cold water, eat a hard candy, run around the block, mow the lawn? Practise your techniques in your mind and for real as often as you can so they become a more natural response than smoking.

© Health Canada

[margo]

Ways you may change when you quit and how others may resist you

The people in your life may need some time to figure out what is happening when you quit smoking, what your changes mean for them, and how they are going to deal with it. If there was tension in your relationships before you quit smoking, it may increase when you actually quit smoking. Others may feel criticized or left out. An important part of staying quit is to figure out how you will deal with other people who resist your attempts to stay quit.

Here are some of the things that you may do when you quit smoking that may be difficult for others to accept. Print it off. Your goal is to find ways to deal with these situations in a way that respects your need to change and takes into account other people's needs for things to stay the same.

1. You may no longer want to go to smoky places or hang out together and smoke over a card game, coffee, or TV. Your friends or family members may think you are changing, that you don't want to hang out with them anymore.
Fill in how you will deal with it

2. You may want to do new things such as exercise or eat differently to make sure you don't gain weight. They may not want to do the same thing.
Fill in how you will deal with it

3. You may start to ask to have your needs met ("please don't smoke in the house"). They may accuse you of being out of line or selfish.
Fill in how you will deal with it

4. You may ask for support in very specific ways ("please remind me of how well I'm doing"). They may not want to give support in the ways you ask.
Fill in how you will deal with it

5. You may ask others to have patience with you if you are irritable and snap at them. They may not see this as fair.
Fill in how you will deal with it

6. You may speak up for yourself and ask others not to nag or tease you about quitting. Nagging and teasing may be their way of coping and they may not know how else to act.
Fill in how you will deal with it

7. You may ask others to quit smoking around you, but they've always smoked around you. They may say you are asking too much.
Fill in how you will deal with it

8. You may ask them not to smoke in the house or car. They may think you are not being fair and are violating their rights.
Fill in how you will deal with it

9. You may ask them not to leave cigarettes and ashtrays lying around. They may see this as inconvenient and refuse to do so.
Fill in how you will deal with it

Given everything you have learned through these messages, jot down any other changes and tensions you are actually experiencing and then write in detail how you will deal with it.

© Health Canada

[margo]

Stay positive! You're your own best cheerleader!

What we think directly affects how we feel and, in turn, what we do and achieve. Approaching quitting with the right attitude will make a real difference to what you experience and achieve. We think you've done a great job so far, but there will always be challenges and temptations. If you are faced with them, just remember all of the reasons you wanted to quit smoking!

Quitting is a positive opportunity! It's a chance to feel and function better, to change how you view yourself, to extend your life, and to improve the quality of your life. It's an opportunity you should embrace with passion and pride.

Quitting is a journey. It may be short or long, but each step gets you closer and puts you more in control - no matter how many times you may have tried to quit before.

Quitting smoking is about making a change in your life by walking away from something harmful that you have come to depend on. That may take practice, patience and time. But you will do it if you stay focused, calm and positive, and if you don't give up.

These messages will come to an end, but your path to becoming an ex-smoker will not. Keep cheering yourself on. Keep celebrating those anniversaries. We know that you can do it, if you keep up all of the great work you've done so far. And remember, if you slip, it doesn't mean you have to give up. Just keep on working at it!

© Health Canada

[margo]

What to watch out for in the weeks ahead

Setbacks can happen, but don't give up! Most smokers try several times before they finally quit for good. And most smokers who stop trying to quit do so within three months. So, re-read these messages and keep working at it for as long as it takes until you've quit for good.

Even though it may be hard, don't use this as a reason to give up! Don't be discouraged if you have a cigarette or start smoking again. Just don't give yourself permission to smoke again because it happens to others or has happened to you before.

Try as hard as you can to stay focused on your goal and committed to it. Do what you have to do to stay strong by staying away from temptations and risks. Here are some key ones to watch out for:

* Alcohol. Avoid drinking alcohol. This includes all wine, beer, liqueurs and spirits that contain alcohol. Drinking encourages you to "drop your guard" and lowers your chances of success.

* Other drugs. Avoid all recreational drugs. Like alcohol, they will lower your resistance.

* Weight gain. Many smokers will gain weight when they quit, but usually less than 4-5 kilograms (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. Laughter truly is the best medicine if you're just feeling grumpy. If your depression stays for at least two weeks, you may need medication or help from a health professional.

If you are having problems with any of these things, talk to your doctor or other health care provider. As we mentioned in the beginning, if you are addicted to alcohol or other drugs, you will need more help than these messages can provide. Please seek the support and advice of your doctor.

© Health Canada

[margo]

Becoming assertive about the new you!

As you become a non-smoker your relationships may change. We hope that everyone in your life is supportive, but we also know that not everyone is that lucky. You may find that the people who do not support your decision to become a non-smoker threaten your success. In order to make sure that you stick to your plan and reach your goal, you may have to develop new skills in handling difficult situations.

Here are some possible situations you may face in the weeks to come. Choose the ones that seem as if they could happen to you. Plan now how you would handle them and jot down a few notes in your Journal. Practise your responses in your head or out loud with a supportive friend who will give you honest feedback on your style. Remember, being assertive does not mean being aggressive. This may be the style of conversation you are used to when a situation of conflict arises, but now is as good a time as any to try to change that.

For more information and to develop some new skills in this area, take a course on self-esteem or assertiveness (believing in yourself). These may be offered through community programs. Or, go to the library and take out books or tapes on being assertive.

In the meantime, think about what you will say or do if someone:

* Gets angry or upset with you.

* Accuses you of changing and being different.

* Tries to convince you that there is no hard evidence that smoking is bad, and gives examples of smokers who have never been sick.

* Tells you that your relationship with them can't take the stress of your quitting.

* Blames you for everyone else having to suffer because you are in withdrawal and very grouchy.

* Criticizes you or starts an argument.

* Tells you that he or she wants the old you back.

* Refuses to support you in any way.

* Makes fun of you for eating or gaining weight because you have stopped smoking.

* Offers you cigarettes as a way to solve problems.

* Refuses to make the house or car smoke-free.

* Tells you to have a few cigarettes to get rid of the withdrawal - especially if you are in a bad mood.

* Continues to see you as a smoker and does not accept you as a non-smoker.

* Leaves cigarettes and ashtrays lying around on purpose to tempt you.

* Refuses to be patient with you if you are having withdrawal symptoms.

* Makes you justify and defend yourself for quitting.

* Smokes in front of you and tells you how good it feels.

Whatever happens, don't give in by having a cigarette. Sure, it isn't easy coping with conflict, but now that you've worked so hard, don't let someone else spoil it for you. Be true to yourself. You're worth it!

© Health Canada

[margo]

Changing your way of thinking

You've made it a whole month without smoking. Treat yourself to something extra special today. And then keep plugging away at it, day by day.

There are many reasons why smokers stop trying to quit and start smoking again. Here are the most common ones and some new ways to think about them:

Gaining weight
Tell yourself: Cigarettes don't make me slim, attractive or dynamic. They make me lose control.

Unexpected stress
Tell yourself: Cigarettes don't solve problems or stop stress. They create stress. There are many other ways to deal with the stress in my life.

Facing a crisis (such as problems with your family, friends or work)
Tell yourself: Cigarettes don't make people like me or appreciate me. Only being myself can do that.

Peer pressure
Tell yourself: Most people don't smoke. They don't even like the smell of smoke! Most smokers would like to quit, too.

Use these ideas to help change negative thinking into positive reasons for quitting.

Try to understand why you might feel like smoking again and be prepared to change how you think. Then, you will be able to stick to your goal of quitting.

© Health Canada

[margo]

Managing all kinds of situations, moods, people and thoughts

The key to preventing relapse is to be aware of the people, places, situations, thoughts, and emotions that trigger you to smoke and plan ahead of time what you will do to cope with each trigger. If you figure out ahead of time how you will deal with difficult situations, you are more likely to remain smoke-free.

If you are tempted to smoke and have a response already planned, you will be more confident that you can remain smoke-free in the situation.

If you do not have a response planned, it is more likely that you will feel less confident. As a result, it is more likely that you will slip and have a cigarette.

After you learn what works to help you control difficult moods at work without lighting up, you can try using the same strategies at home or when you are out socially. Each time a strategy works, write it down in your Journal. Think of it as creating a bank of strategies that you can access whenever you need to.

© Health Canada

[margo]

Staying motivated for the health of it!

You no doubt wanted to quit smoking out of concern for your health or the health of your loved ones. Most people know that smoking causes lung cancer and heart disease. But are you aware of just how many diseases are related to smoking? Even if you don't think you're going to get one of these, take a look at the list. We admit that some of the risks are greater than others. But do you want to take the chance that you can beat the odds?

In the coming weeks, if you find yourself reaching for a cigarette, pull out this list and remind yourself how important quitting is. Tell yourself that you can get through this and that you're worth it. Remember, it is never too early or too late to quit!

The most common risks to your health are (in alphabetical order):

* Addiction

* Asthma in both children and adults (both smokers and non-smokers regularly exposed to second-hand smoke)

* Bladder cancer

* Breast cancer

* Cancer of the kidney

* Cataracts (a leading cause of blindness)

* Cervical Cancer

* Chronic bronchitis ("smoker's cough")

* Chronic Obstructive Pulmonary Disease (COPD)

* Circulation problems

* Colorectal cancer (cancer of the colon or rectum)

* Cranky, colicky babies

* Crohn's disease (a type of inflammatory bowel disease)

* Delay in conceiving a baby

* Ear infections and colds in children regularly exposed to second-hand smoke

* Early menopause (change of life)

* Ectopic pregnancy (tubal pregnancy)

* Emphysema

* Facial wrinkles

* Gum disease and cavities

* Hardening of the arteries

* Heart attacks and other types of heart disease

* Impotence (inability of a man to maintain an erection

* Liver cancer

* Low birth weight babies (babies who are smaller at birth than average)

* Lung cancer

* Miscarriage (when you lose the baby early in your pregnancy)

* Oral cancer of the lips and mouth

* Osteoporosis (causes weak and brittle bones and makes people more prone to fractures)

* Pancreatic cancer

* Peptic ulcer (a sore on the lining of the stomach)

* Perinatal death (having a stillborn baby or a baby who dies just after it is born)

* Preterm delivery (early delivery of the baby)

* Stroke (a brain attack - when a blood clot blocks a blood vessel or artery, or when a blood vessel breaks, interrupting blood flow to an area of the brain)

* Sudden infant death syndrome or SIDS (when the baby dies suddenly for no apparent reason)

* Throat cancer

* Uterine cancer

The good news is that when you quit smoking, your health improves almost immediately! So will the health of the people around you.

© Health Canada

[margo]

Why some people don't reach their goal of becoming smoke-free

The good news is that lack of willpower is not the reason people are unable to quit. The most common reasons people are not successful at quitting smoking involve not doing the "work" of quitting:

* They do not work through their conflicting goals of wanting to quit and wanting to smoke.

* They do not write down a record of each cigarette they smoke before they quit.

* They do not develop a quit plan based on what makes them light up and what reinforces smoking in specific situations.

* They do not have clearly identified mini-goals and strategies or do not write them down to use as a guide in developing their quitting plan.

* They shift their attention and focus away from quitting and onto smoking or feeling deprived.

* They stop daily recording in their Journals so they don't have any feedback on how they are doing or what they could do differently.

* They blame their inability to quit on willpower rather than working with specific cues and rewards of smoking or cravings in specific situations.

* They do not learn to deal with mistakes or adjust their plans as conditions change.

Most people can get away with not doing some of this work, but if you haven't done any of it, you could be headed for a tough time over the next several weeks. You may want to go back through these messages and work through all of the exercises over the next month. This could mean the difference between reaching your goal or going back to being controlled by cigarettes. Take the time. You're worth it!

© Health Canada

[margo]

Are you really an ex-smoker now?

You'll know you're an ex-smoker when:

* You don't often have strong urges to smoke - they are more like memories of wanting to smoke.

* You feel glad that you don't smoke anymore.

* You never have a cigarette "just to see".

* You think of yourself as a non-smoker, not as someone who is trying to quit smoking.

If you're like most people, you're not an ex-smoker just yet, but you're well on your way. You are a healthier person now, both physically and emotionally. You should be very proud of yourself. We know how tough it has been. Congratulations!

The road ahead may still be a bit bumpy. Any change is difficult to make. But when nicotine addiction is also involved, it can be really tough. You are training yourself to behave in a new way. That takes practice, patience, commitment and time. Remind yourself every morning and every day why you are quitting.

Be easy on yourself if you slip up. Remember that setbacks are sometimes part of the process of quitting smoking. If you do slip and have a cigarette, re-read the messages from Days 31, 35, 40 and 50 to help you get your confidence back. Learn from your mistake. (Hey, we all make them!) Figure out what made you light up and plan how you would handle the situation in future.

Whatever you do, do not give in to feelings of guilt. They will only stress you out and make it harder for you to get back to reaching your goal of becoming smoke-free.

© Health Canada

[margo]

Still need help?

You may find that, even with all of the information provided in these messages, you still need a bit more help. That's okay. Maybe you need a group program, counseling, or just more information. Help provides you with information you need to carry through with your desired changes. Help comes in many forms:

* self-help books, pamphlets, tapes, and videos

* web-sites by medical professionals and organizations

* Toll-free telephone quitlines

* health care professionals such as physicians, therapists, pharmacists, psychologists, nurses, dentists, etc.

* non-profit agencies such as the Cancer Sociey, the Lung Association, and the Heart and Stroke Foundation.

* support groups such as Nicotine Anonymous.

* formal smoking cessation programs in your community.

Books, pamphlets, tapes, videos, and web-sites are best suited for those who need a starting point, more information on what needs to be done, a better idea of the process involved in changing, or a guide for what to do and when to do it. Self-help tends to work well with people who are highly motivated, who are not experiencing extreme withdrawal, who like to do things on their own.

Physicians are often helpful in dealing with the addictive nature of smoking. They can help you decide whether nicotine gum, nicotine patch, or prescription medications such as bupropion might be helpful. They can also help in the diagnosis and treatment of depression and anxiety disorders.

Don't forget that you can also find out more about quitting through toll-free telephone quitlines. Quitlines offer support for smokers who want to quit, may be thinking of quitting, have quit and need support, or enjoy smoking and do not want to stop. Trained cessation specialists can help you develop a structured plan, answer your questions and refer you to other smoking cessation services in your community. They can also provide support for family and friends who want to help a smoker.

© Health Canada

[margo]

Quitting happens with time

The five stages of quitting show you that becoming a non-smoker is a process. You have to accept that it takes time. You may even have to go through some stages more than once.

Stay focused on your goal. Try not to be discouraged if you have setbacks or if you have to repeat a stage. Try not to be upset even if you have to start all over again. (This may happen, especially if you tried to start the quitting process before you really worked through the first few stages.)

Every effort you make is part of the process. Every effort is helpful. Each time you try to quit you will learn something new about yourself. You will learn more about why you smoke, what makes it hard to resist, and what you can do instead of lighting up.

Recognize and be proud of all your efforts. Congratulate and reward yourself each time you move forward from one stage to the next. Each success is well worth celebrating!

Above all, be patient with yourself and determined. Take things one day at a time and you will reach your goal. By learning new skills and more about yourself as you move toward that goal, you will be much more able to stay smoke-free!

© Health Canada

[margo]

CONGRATULATIONS! You should be proud of yourself. You've now gone five whole weeks without smoking.

© Health Canada

[velvet]

Margo, thanks for this thread, I do think this will help me each day...and I've already got my journal going.

[TWB]

hi guys:

this is twb and I am ready to quit smoking this is day one for me, and I am at stage 3 help.

[Alera]

Welcome TWB. Hope to see you below. How are you doing today? I'm at stage 4 myself.

[JACKSONRT]

I NEED HELP..ILL BE HERE..THANK YOU MARGO
GOD BLESS...JACKSON

[NCRaised]

Hi Everybody,

My name is Cindy. I live in NC. I have been a smoker for over 30 years. It is something I enjoy. However, I am trying my best to quit. I have back surgery scheduled for Jan. 24. The lumbar section is to be fused. The fusion will not work as long as there is nicotene in my system.

Yesterday was day 1. I am taking Wellbutrin and using a nicotene patch, 21 mg. But I have to speed up this process! Any tips you could share would be greatly appreciated. My anxiety level is through the roof!

Thanks!

Cindy in NC