Notices

Countdown to quitting

Old 10-13-2005, 09:19 AM
  # 21 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 12 - Getting ready

Understanding nicotine withdrawal and your body

You're getting closer and closer to quit day. You have just a little more than a week to go. It is important for you to understand the effects of nicotine withdrawal you may be facing. They're not easy. They make many people give up. We're confident you won't be one of them, though, because you've made an important promise to yourself. But just in case you find yourself struggling in the next few days, take a few minutes now to learn more about what your body goes through during withdrawal and how to respond.

Feeling nervous, irritable, depressed
Cause: The nervous system is affected by the lack of nicotine. Nicotine patches or gum may help with this. For many people, quitting is also felt as a loss similar to grieving. Examine your emotions and where they are coming from. Then talk to a friend about them or write them down in a journal so that you can work through them. It is normal to feel a little down and even slightly depressed when you quit smoking. If your depression is serious and lasts for more than two weeks, talk to your doctor about using Buproprion to help you quit, or some other medication to ease your depression.

Feeling hungry
Cause: Your appetite increases because food tastes better. Your metabolism (the rate at which your body burns calories) goes back to normal after having been boosted by cigarettes for years. If you don't want to gain weight, keep lots of fresh fruits and vegetables on hand to snack on. If you find that tasting food again makes you want to cook fancy, high-calorie meals, just be sure to keep the portions small. Try very hard not to replace one emotional crutch (smoking) with another (eating).

Constipation
Cause: Bowel movement also goes back to normal after having been helped along by cigarettes for a long time. A diet high in fruits and veggies and whole grains will help. If that just doesn't do the trick for you, talk to your pharmacist about other ways to relieve constipation.

Sweating
Cause: The body rids itself of poisons by sweating.

Coughing
Cause: The lungs produce more mucus to clean themselves. Coughing is just a sign that your body is beginning to heal. Keep reminding yourself that your body needs to get rid of all of the tar in your lungs. It has to come out somehow!

Dry throat
Cause: Your body produces new mucous membranes once you quit smoking. Make sure you have sugarless gum or hard candies with you all of the time. Drink six to eight glasses of water a day.

Headache, dizziness
Cause: The body rids itself of carbon monoxide (the main chemical in car exhaust fumes, which is also found in cigarette smoke). More oxygen gets to your brain, making you feel dizzy. If you experience dizziness, sit down for a few minutes until it passes. Again, drinking lots of water should help ease your discomfort. If these symptoms persist, check with your doctor.

Itching
Cause: Blood goes back to blood vessels that were shrunk by nicotine. You may have weird itchy patches or generally feel itchy all over. Buy yourself a back-scratcher and go with the flow, so to speak! If that doesn't help, a cool ice pack (those nice soft gel packs that you can keep in the fridge or freezer) or a cold, wet facecloth will also help take the itch away.

Remember, withdrawal symptoms are just signs of healing. Try to put a positive spin on them. They are your body's way of telling you how much was wrong as a result of smoking. Keep up the fight to make it right!

© Health Canada
margo is offline  
Old 10-14-2005, 08:51 AM
  # 22 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 13 - Getting ready

Triumphing over nicotine withdrawal

Nicotine withdrawal will likely be the first thing you have to cope with on quit day. Get ready for it now by planning how you're going to handle the symptoms you face.

* Talk to your doctor, nurse or pharmacist about smoking cessation aids.

* Drink lots of water (8 glasses/day). It helps to flush out your system and get rid of headaches.

* Avoid alcohol and drugs. They lead to nicotine cravings.

* Avoid smoky places. Give your lungs, body, and brain a chance to clear.

* Limit caffeine. Too much caffeine can mimic withdrawal symptoms.

* Avoid junk food. It makes you tired and weighs you down.

* Spend time with people who won't nag you about quitting or withdrawal.

* Get a good night's sleep (at least 7 to 8 hours). You'll be a little more tired than usual when you first quit, and your energy may be low.

* Eat lots of fruits, vegetables, and whole grains. Good nutrition helps suppress cravings.

* Exercise or move your body. Moving helps increase your energy.

* Do things that you enjoy - go to movies, spend time with your friends, get involved in sports, hobbies or crafts.

* Find ways to relax (e.g., meditation, yoga).

* Use deep breathing to help you cope with feelings of anger, anxiety, frustration, restlessness, jumpiness, or irritability. Count to five as you inhale, then count to seven as you exhale. Breathe deeply.

* Use massage, hot baths, or alternative therapies to make you feel better.
* Try to get some help around the house, especially if you are a caregiver for children or elderly parents, or both.

© Health Canada
margo is offline  
Old 10-15-2005, 08:45 AM
  # 23 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 14 - Getting medication and using it correctly

Medication and alternative therapies

If you still haven't decided whether or not to use medication to help you quit, now is the time to do so before your quit day. There are many ways you can help yourself quit smoking. Although taking pills and other medications is not a guarantee of success, they do help some people quit smoking. Talk to your doctor or pharmacist if you choose one of these methods to help you deal with nicotine withdrawal or other difficulties you may have in quitting smoking. (Refer to Day 5's message for more information.)

Nicotine Replacement Therapy
There are currently only two types of "nicotine replacement therapy" approved for sale in Canada. These are nicotine gum and nicotine patches. What they do is replace some of the nicotine that you would usually get by smoking. However, they don't expose you to the other 4,000 harmful chemicals in tobacco smoke, so they are a safer way to get the nicotine your body craves. They also provide a lower dose of nicotine than you get by smoking, so they help to wean you off nicotine.

These products help you with the discomfort of the physical withdrawal when you first quit. They are not meant to replace cigarettes permanently, although some people do use them longer than recommended. Talk to your doctor about using nicotine replacements for long periods. Some people do need longer than others to quit. You and your doctor know best what your body needs. However, if you really want to become an ex-smoker, you still have to learn to cope without cigarettes and all of the other things they have come to mean in your life.

Nicotine Gum
Nicotine gum was created to help deal with the physical cravings of nicotine withdrawal. The gum releases nicotine into your mouth when you chew it. Each piece of nicotine gum contains a natural nicotine extract from the tobacco plant. This gum comes in either 2 mg or 4 mg strengths and is available at the drug store without a prescription. Talk to the pharmacist about what strength is best for you, based on how much you smoke. Or, you may wish to talk to your doctor before you go to the pharmacy.

While you are taking the gum, you should not smoke or you will risk getting too much nicotine in your body. This could be dangerous. It is also important to chew the gum according to instructions. It is not the same way you would chew a normal piece of chewing gum.

Nicotine Patch
Like nicotine gum, the nicotine patch was created to help deal with the physical cravings of nicotine withdrawal. It looks like a bandage that you put on your skin. It releases nicotine directly into your blood stream through your skin. That way, it replaces some of the nicotine that you would normally get by smoking.

The patch is available without a prescription from your pharmacy. You may have to ask the pharmacist for it, because it may be kept behind the pharmacy counter. It comes in various strengths, according to how addicted you are to cigarettes. Talk to your pharmacist about which strength is best for you to start with and when you should taper down to a lower strength. Your doctor can also help you with this decision.

Other Nicotine Replacement Therapy Products
You may see commercials for other nicotine replacement therapy products on television. A nicotine nasal spray and a nicotine inhaler are sold by prescription in the United States, but have not been approved for sale in Canada.

Bupropion hydrochloride (Buproprion)
There is a nicotine-free pill that can be used to help reduce the cravings caused by nicotine withdrawal. It is known as Buproprion and it was originally created as an anti-depressant. It has been found to be useful for quitting smoking. This pill can only be prescribed by a medical doctor. Only you and your doctor can decide if Buproprion is right for you.

© Health Canada
margo is offline  
Old 10-16-2005, 09:18 AM
  # 24 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 15 - Getting ready

Staying focused on your goal

Quitting takes time and effort. It takes commitment and motivation. Here are some ideas to help strengthen yours before quit day arrives!

Think about why you want to quit. We all have our own reasons to quit smoking. Some may be more important to you than others. What is most important is that you think about why you want to quit and make a list of your reasons. These will help motivate you as you quit. You may want to review your list of positive associations with becoming a non-smoker and add to it, or you can start a whole new list.

Read your list of reasons each day - every morning when you get up and before you go to bed. You could even tape them to your bathroom mirror so that you are sure to see them at least twice a day. Then think about some things that will help you stick to your plan throughout the day. They could be simple reminders. They might be small rewards. Whatever works for you, they should be things that will help you feel good, be positive and stay focused on your goal.

If you tried to quit before, think about what made you give up your efforts. What worked and what did not? When was it hardest to say "no" to a cigarette? What activities and emotions made you give in? What do you think will be the hardest times now? What can you do to avoid them or get through them without smoking? Write these things on your list and keep it with you at all times.

Now that you've figured out why you smoke, why you want to quit, what stage of quitting you are at, etc., you need to pull all of this information together into a plan. The most important part of your plan is making sure it is down on paper. It isn't really a plan at all if it is just in your head. By writing it down, you think it through better and the plan begins to really take shape. More tomorrow about creating your own plan of action.

© Health Canada
margo is offline  
Old 10-17-2005, 09:24 AM
  # 25 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 16 - Getting ready

Creating your plan of action

To create your own personal plan of action to quit smoking, go back through all of the exercises we've suggested you do and then pull together the following information in your Journal:

1. Identify mini-goals within your overall goal of quitting smoking. These could relate to tapering off, making sure you reward yourself, writing in your Journal every day, etc.

2. Write down the details about every cigarette you smoke for a week before you quit. Pay close attention to the emotions that make you light up. (See messages from Day 6 and Day 7.)

3. Identify your high-risk situations when you will most likely want to smoke (your cues).

4. Write down how you are going to deal with each situation in which you are tempted to smoke.
a. What will you tell yourself? It helps to have this written on a small card (motivation card) that you carry with you.
b. Who will you ask for help and what type of help can you ask for?
c. What will you do?

5. It helps to rehearse your solutions in your mind before you ever encounter the situation.

6. Review your plan and Journal regularly so that you have feedback on how you are doing.

7. Learn to deal with your slips and adjust your plan as conditions change.

8. Continue to record and adjust your plan throughout the process.

When you find yourself tempted to smoke, put your plan into action. Afterwards, record what happened and how you did. If you are able to resist the urge to smoke using your plan, your confidence will go up and you will have more information on how you can successfully cope. If you are unable to resist the urge, review what happened, and revise your plan to address the difficulties.

© Health Canada
margo is offline  
Old 10-18-2005, 09:06 AM
  # 26 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 17 - Getting ready

Reinforcing your choice to be smoke-free

Your answers to the questions below can help reinforce your choice to be smoke-free. They will help you figure out how you can make yourself feel good during the quitting process and after. Make sure you include this information as part of your written plan. It will be very important for you to add enjoyable activities to replace the enjoyment you received from cigarettes, develop ways to remove negative things such as stress, anger, or depression, and encourage yourself for the steps that you do take to become smoke-free.

1. What kind or encouraging things can you say to yourself? (If this is difficult you might want to imagine what you would say to a friend who is trying to quit smoking.)

2. What encouraging things would you like others to say to you?

3. What could you buy with a week's worth of cigarette money?

4. What could you buy with a month's worth of cigarette money?

5. What could you buy with a year's worth of cigarette money?

6. What makes you feel good?

7. What types of things do you like to do to relax?

8. Are there any hobbies or courses you have wanted to take but haven't? (Look through the community calendar.)

9. What do you enjoy doing?

10. What hobbies could you spend more time doing?

11. Who do you like to spend time with?

12. What types of things could you say to yourself to make you feel more confident?

13. Are there any movies you would like to see?

14. Are there any trips you would like to take? Consider this a big reward for a year off cigarettes. (You can use the $2500 or so that you would save over a year from not buying cigarettes - $5000 if both you and your partner quit together.)

As you continue to be smoke-free, consider saving the money you would have spent on cigarettes, over a month or year. Plan to buy something you would not have had the money to buy if you had continued to smoke.

© Health Canada
margo is offline  
Old 10-19-2005, 08:59 AM
  # 27 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 18 - Getting ready

Quit day is around the corner!

What to expect as you take your first step!

In just three days, you could start to change the rest of your life. Today is an important day to get ready to take back control of your life from smoking and cigarettes. Here are some things that can help you take this important first step.

Expect some withdrawal on quit day and for about a week afterwards, but be aware that cravings may not disappear entirely for weeks or months. As a smoker, your body came to depend on nicotine, likely over a period of many years. It will take time to break yourself of both the addiction and the habitual aspects of smoking.

To understand this addiction better, re-read the messages from Days 8, 12 and 14.

If you quit smoking suddenly without replacing part of that nicotine (through nicotine gum or patches), you will experience the effects of withdrawal. You may have physical and psychological reactions. For example, you will probably get cravings - a strong urge to smoke. You may also become irritable, nervous or depressed. Some people get muscle spasms, night sweats and hacking coughs.

Don't worry if any of these things happen to you. They are normal and expected. They are just signs that your body is adjusting and starting to cleanse itself. They are signs that you are on your way to achieving your goal.

Reactions vary from one person to another. Women are often affected more than men because of the way female bodies process nicotine. Reactions are also influenced by how addicted you are. If you smoked less than ten cigarettes a day, you might not feel any withdrawal symptoms at all. If you smoked more, you may notice more effects. But no matter what symptoms you get, remember that physical withdrawal usually lasts less than one week. Look ahead, stay focused, and don't give in!

© Health Canada
margo is offline  
Old 10-20-2005, 09:08 AM
  # 28 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 19 - Learning to live without cigarettes

How to cope on quit day

In two days you will stop smoking. Start planning now for your first day without cigarettes. Here are some ideas to help you cope.

* Stay home from work or school. Go away for a day or two if you can.

* Take it easy or keep very busy, whichever works best for you.

* Drink lots of water - six to eight glasses if you can.

* Do not drink any type of alcohol (wine, beer, liqueurs and spirits).

* Take a long, hot bath to reduce your stress.

* Write in your journal about how you are feeling emotionally and physically.

* Change your routine. Do things out of the ordinary that don't remind you of smoking.

* Remind your family, friends, and co-workers that this is your quit day. Ask them to help and support you.

* Get some exercise. If you're just starting to exercise for the first time in a long time, just go for a walk at your own pace. Don't overdo it.

* Read a good book that you just don't want to put down.

* Munch on some low-fat, healthy snacks such as carrot sticks, an apple or other fresh fruits and vegetables. (Make sure you have some on hand for quit day.)

* Buy yourself a small gift or do something to celebrate.

Be sure to print out this message and keep it handy for quit day. You can also write up your own plan of things to do to avoid cigarettes.

Your first day without cigarettes could seem long. Try to make it as pleasant and stress-free as possible.

© Health Canada
margo is offline  
Old 10-21-2005, 09:21 AM
  # 29 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 20 - Getting ready

Tomorrow is the big day!

Feel good about having the courage to try to quit. And be proud about making the promise to yourself to succeed. You keep your promises to others, right? So, remember as you try to quit smoking how important this promise is and keep it, too. After all, who is more worth it than you?

This next step may appear difficult, and you may be feeling nervous about it. You may also feel like you are about to give up something important in your life.

To help you deal with this feeling, think about tomorrow as the day you will become a non-smoker. Say it also to people around you. Instead of thinking about what you are giving up, think instead of what you will be gaining as a non-smoker. This is a powerful way to help you quit.

Smoking gave you pleasure and you will need to find ways to replace that pleasure if you are to quit smoking for good. Give yourself rewards for all of the little successes along your journey to becoming smoke-free. Most of the benefits of not smoking are long-term, so you need to treat yourself now so that you stay motivated.

Rewards don't have to be expensive, but you may want to use the money you have saved by not smoking to buy yourself a special treat. Or, you may want to save that money. If so, you can reward yourself with time out to read a good book, take a long bath or to spend with a friend who makes you laugh.

Only you know what would be a special treat that would make you feel as if you were being rewarded for the great accomplishments you have achieved so far, but here are some ideas to get you thinking.

* Make a list of new things to do with your time. On your list you may have any number of things from crafts and hobbies, to sports, social events, friends, family, pets, shopping, or relaxation. Think of quitting as an opportunity to do a lot of new things.

* Create a series of rewards for the little successes you have along the way to quitting and staying quit. Allow other people to encourage and congratulate you as well. Praise always helps keep us going.

* Celebrate your "anniversaries" - one day, one week, one month, one year, or 5 years of being smoke-free. It's inspiring for you and for others.

© Health Canada
margo is offline  
Old 10-22-2005, 10:25 AM
  # 30 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 21 - Learning how to live without cigarettes

Congratulate yourself - Today is quit day and you have everything to gain!

Here's what's happening and what you can expect on your second smoke-free day:

Your body is still in withdrawal. You will probably still have strong cravings today. It's important to stay determined.

The physical cravings are part of what you have to deal with. You may also find that you don't know what to do with your hands if they don't have a cigarette in them. Now that your cigarettes are put away, keep other things nearby for your hands and mouth. Some people like to keep a pen and pad of paper handy so that they can doodle. Others keep their hands busy with a craft. What would work for you?

When you get the urge to smoke, reach for a healthy snack - not for a cigarette! Many people use sugarless gum or candy, carrot sticks, raw vegetables or fruit.

Drinking lots of water will also help. It will start to flush the tobacco toxins out of your body and help relieve any headaches you get.

You could also get a full body massage from a registered massage therapist. Like water, it will help to get rid of the harmful tobacco chemicals stored in your body. It's also a great way to relax, and to reward yourself for quitting!

But did you know that your body is already rewarding you by itself?

Good changes are already happening in your body. More will happen each day that you don't smoke and you get closer to being an ex-smoker. And these changes don't stop. Recent studies on ex-smokers show that, with time, the body keeps healing the damage caused by smoking. This happens in all smokers young or old, men and women, those who are still healthy and those who already have health problems caused by smoking. It is never too early or too late to quit smoking!

How long does it take to get and feel better?

It starts the minute you stop smoking! Right away, your body begins to get rid of the harmful chemicals in tobacco. Just two hours after you stop, the amount of nicotine in your blood can drop by half.

You will probably start to feel better in just a few days or weeks. Breathing problems and problems related to heart disease will begin to go away (if your doctor has not already told you that they are chronic or long-lasting). You will keep getting better for many years. Your risk of having a heart attack will probably go back to normal in three years if you stay smoke-free.

How will your health improve?

* Ex-smokers usually get back most of their good health.

* If you stop smoking, you will probably live longer than someone your age who keeps smoking.

* Women who stop smoking when they are pregnant are more likely to have babies of normal weight (compared with those who smoke). They may also have fewer birth problems such as miscarriage, premature delivery.

As you can see, you have many important health reasons to stick to your goal, for now and for life.

Keep up the great work!

© Health Canada
margo is offline  
Old 10-23-2005, 09:19 AM
  # 31 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 22 - Learning to live without cigarettes

Facing cravings head-on

How are you feeling? Yesterday might have been kind of tough for you. Dealing with cravings and other signs of withdrawal may be a real challenge, but it's one you can meet. Whenever you get a craving, take action and fight back. Do something that is not related to smoking in any way. Take a walk, drink a glass of water or take some slow, deep breaths. Enjoy some low-fat snacks like carrots, an apple or sugarless gum.

Basically, whenever you get a craving, think of the "four Ds":
1. Do something else
2. Delay thinking about or reaching for a cigarette
3. Deep breathing
4. Drink water

Meet each craving with firm determination. Most of them only last about 2-5 minutes and then subside. Look past the craving and remember that it will be over soon. In the meantime, do anything to distract yourself. The worst withdrawal symptoms will fade in a few days.

Whatever you do when you do get a craving, do not start feeling sorry for yourself! That is when you are most likely to give in and have a cigarette. If you do, you will feel even more discouraged. You may want to give up entirely. Don't let that happen! Remember the four Ds and stick with quitting - one minute, one craving, one step at a time. You can do it!

© Health Canada
margo is offline  
Old 10-24-2005, 09:11 AM
  # 32 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 23 - Getting support

Don't be afraid to ask for help

You've learned that it's smart to get help as part of any plan. Cessation aids (nicotine gum, patches, Buproprion, etc.) can be important. People are, too!
So, who can you rely on for help? Who do you trust? Who will understand and support you? Tell your family, friends, co-workers and health care provider that you have quit. Going "public" with your commitment will make you more determined to stick with it. If you tell a lot of people, most will help and encourage you. And you will find that most people will stick with you even if the quitting gets tough! Or, contact a local health professional, the Cancer Society, the Heart and Stroke Foundation or the Lung Association for more information. There is no such thing as too much support!

© Health Canada
margo is offline  
Old 10-25-2005, 09:13 AM
  # 33 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 24 - Learning how to live without cigarettes

Making your personal spaces smoke-free

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

Tell family, friends, and co-workers that one of the most important things to help people stay smoke-free is to be in smoke-free places. That includes homes, cars, restaurants, etc. Tell them that you will be asking for their support in making your personal spaces smoke-free.

Ask people not to leave cigarettes, ashtrays, or lighters around.

Ask people to avoid smoking around you.

If you have no restrictions on smoking in your house, and you have complete control over that decision you can begin to narrow down the number of rooms in which smoking is allowed. It is best to limit the number of rooms to the point where it is uncomfortable and you take away some of the pleasure of having a cigarette.

Ask people not to smoke in the house. If they refuse, ask them if they could at least limit their smoking to certain rooms. Be clear on what rooms these will be. Try to make the rooms you absolutely cannot avoid smoke-free: kitchen, at least one bathroom, the children's bedrooms, and your bedroom so you can relax and have a good night's sleep.

Ideally, you should limit all smoking to the outdoors. This makes each cigarette a conscious act. It also avoids any cues you may have in the house (talking on the phone, watching television).

Ask people not to smoke in the car. If they refuse, ask if they will at least not smoke in the car when you are in it. If they still refuse, consider ways to avoid traveling with them.

If you work together, make your workplace smoke-free. If they refuse, try to negotiate smoke-free areas around your working space. If you go out for lunch, ask to go to a smoke-free restaurant or at least sit in a non-smoking section. Many municipalities already have smoke-free spaces in restaurants.

Part of creating smoke-free places is having others agree to respect the non-smoking status. It does not have to be up to you to tell them. Ask them not to blame you for not letting people smoke in your house, car, or workplace.

© Health Canada
margo is offline  
Old 10-26-2005, 08:50 AM
  # 34 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 25 - Getting support

Asking for support during withdrawal

Withdrawal can be tough, but you don't have to face it all alone. You may think that others don't care. You may think they won't understand if you have trouble quitting right away.

Think again! Most people are not only willing to support you as you quit, they are flattered when you ask. Personal support is one of the keys to success! You would do the same for your friends and family!

Tell your friends and family that you are trying to quit. Ask them to support you no matter how it turns out. Be honest about how you feel. If you know what you would like them to do, tell them. Thank you friends and family when they do provide you with the support you need.

Don't be afraid to ask people for exactly the kind of help you need. Be specific. Here are some suggestions:

* Ask them not to offer you cigarettes or leave them out where you can see them.

* Ask them not to tempt you to smoke in any way.

* Ask them to listen when you need to talk about how you are feeling and what you are trying to do.

* Ask them to talk or visit with you to help keep your mind off cravings and clearly on your goal.

* Ask them to exercise with you, even if it is just a walk around the block to clear your head.

* Ask others to do things with you that are entertaining, distracting, or that help time to pass.

* Explain in advance what might happen to you in terms of withdrawal - what symptoms might pop up and how long they last.

* Explain how you intend to deal with withdrawal, and how they can help.

* Explain how you would like others to respond to you if you do suffer withdrawal.

Here are some examples of the types of help you might ask for:

* "Can you please cut me some slack if I'm more stressed, worried, depressed, angry, or tired than usual." Or "Please make me laugh instead of getting mad at me."

* "Please accept my apologies if I'm irritable or snap at you."

* If you do get grouchy with someone, have something prepared to say: "I'm sorry I snapped at you. I'm having a tough time with withdrawal. Hang in with me. It will soon be over."

* "If I do get grouchy or snap at you, will you please offer some encouragement or offer to do something nice to make me feel better (e.g., make dinner, take you to a show, etc.)?"

In short, ask for any type of help, such as help around the house that will make your transition from smoking to not smoking easier. Remember to thank others for supporting you!

© Health Canada
margo is offline  
Old 10-27-2005, 09:17 AM
  # 35 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 26 - Getting support

What to do when you don't have support

Most people in your life will understand and support what you are trying to do, but some may not. Some smokers may feel guilty that you have quit and they have not (because they probably know they should, too). They may try to get you to start smoking again to support their own addiction.

It can be especially hard to quit smoking if your partner smokes. It will be even harder to quit if he or she does not support your decision. But that just means you need to be more determined. It is a reason to stay even more focused and committed. You are doing the right thing. You can and will succeed.

Some people may feel threatened when you quit smoking. They may think you are causing problems - you have changed, you are pressuring them to change, you are trying to make their world different without their consent, and you are changing the relationship without their input.

Part of the problem is that change makes all of us uncomfortable. Change can be threatening in ways we can't find the words to describe.

The problems that arise may be due to how you communicate, how others communicate, and how you interpret each other. Others may interpret what you say to them as controlling and demanding. What they may hear is:

* Quit smoking!

* Don't leave cigarettes lying around!

* Don't smoke in the house or car!

* Tell your friends and family not to smoke in the house!

* Be nice to me when I snap at you!

* DON'T BUG ME, I'M GOING THROUGH WITHDRAWAL!

Conflict between you and your partner will only add to your stress. Try talking it out. If you can't encourage your partner to try to quit, accept and explain that he or she is free to continue smoking, just as you must be free to quit. Ultimately, it is a personal choice. If the discussion gets heated, drop it and ignore it but stick to your goal. Stay strong and make your own decisions about smoking. Only you can choose if you're going to be a smoker or not.

© Health Canada
margo is offline  
Old 10-28-2005, 08:33 AM
  # 36 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 27 - Getting support

Dealing with people who do not support you

If you have people in your life who do not support your quitting smoking, you may need some...

Strategies to help you cope

* You may have to learn to ask for support in a way that is supportive of others.

* You may need to get professional help to help you deal with lack of support.

* You may have to develop new communication skills to deal with others' responses. Ask someone you trust to give you feedback on how you communicate - do you make others feel threatened, criticized, confused, or safe and comfortable.

* One of the most important things, as with any change, is to plan what you're going to say and do in advance. Rehearse any tricky conversations in your head first, or practise with a friend who will give you honest feedback.


Keep the focus on quitting smoking

* Record the details of what happens in each situation in which you are not getting the support you need or want. Don't guess. Use your Journal to clarify where you are, what's happening, what are you thinking, feeling, and saying, what the other person is saying, and how are you interpreting what each other is saying. This will help you pinpoint the problem. Once you pinpoint exactly what is happening in each situation, you can deal with non-support situation by situation.

* Remind yourself of your goals in spite of how others act. You may simply have to remove yourself from a difficult situation with another person.


Practice asking for help and reward yourself each time you follow through

* Learn to ask for what you need to help you quit smoking, practice asking for it, and expect to get it (although it may not be from the person you most want it from).

* You have to reward or encourage other people for doing the slightest thing you requested, and reward yourself for asking for what you need.

* Remember to say thank you when others help. Other people are just like you. They will do what they are encouraged and rewarded for doing. So when they do something helpful, acknowledge the help. Always find something positive. Avoid criticizing them for their lack of support, caring, or concern.


Even if you learn how to ask for what you want, and are very clear about what you ask for, be prepared for some people to say no. If people say no, continue to look for someone who will support you.

* Remember that criticism and nagging are not support - avoid it and avoid people who dish it out.

* Don't ask for support from people who are not prepared to give it to you.

© Health Canada
margo is offline  
Old 10-29-2005, 08:37 AM
  # 37 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 28 - Learning to live without cigarettes

Finding new ways to take a break

Happy anniversary!

Do you know it's been a whole week since quit day? You have come a long way in just seven days! Be sure to reward yourself today for your achievement.

Smokers often use cigarettes as a reward for working hard. Do you do that? Maybe you also smoke when you are bored. Now that you don't smoke, you need other ways to take a break.

Here are some simple ideas to change your routines:

* Avoid things you associate with smoking. For example, if you usually have a cigarette with your coffee, it would help to avoid coffee, too.

* Get up and walk around the room at least once an hour.

* Go for a brisk walk outside, even if it is just around the block. Fresh air clears your head.

* Stretch or shrug your shoulders.

* Get some exercise.

* Run a quick errand.

* Drink a large glass of water. (You should be drinking at least eight glasses a day!)

* Have a nutritious snack, such as fresh fruit or vegetables.

© Health Canada
margo is offline  
Old 10-30-2005, 09:28 AM
  # 38 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 29 - Learning to live without cigarettes

Cravings and your emotions

Each time you have a craving, try to be aware of what you are feeling and thinking. What emotional, physical and psychological reactions are you having? What are they telling you about yourself?

To break your tobacco addiction you must focus on how you feel. Smoking is a bit like inhaling or swallowing your feelings. As you stop smoking, you start to get them back. You will have to learn to experience and express them again.

You might be uncomfortable or even afraid of this at first. It can be especially hard for people who have been taught to ignore their feelings. At first, everything you feel may be painful. You need to deal with this pain, instead of masking it by smoking.

We all have sudden feelings of anger, guilt or sadness sometimes. When you do, try to experience them fully. They may point the way to other issues you need to understand and deal with. It is all part of the process of giving up cigarettes and breaking your addiction. Trust this process and follow the path it takes you on. It will help you regain your natural ability to live in the world emotionally free of tobacco.

Feelings tell you that you are making progress, but it can still be pretty tough. It is ok to need help in dealing with these emotions. You may just need to talk to a trusted friend or family member. But if you find the emotions that come up are too hard for you to handle, even with the support of your loved ones, talk to your doctor. You may need some help in looking at the issues you've been bottling up inside for years.

Remember that quitting is a gradual process, so you need to give yourself time. Look at each step you make and see it as a step towards emotional growth and freedom from cigarettes. Be confident that you can let go of the past and welcome a tobacco-free future!

© Health Canada
margo is offline  
Old 10-31-2005, 09:13 AM
  # 39 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 30 - Learning to live without cigarettes

Visualization

You will have cravings, but you must refuse to give in. One way is to close your eyes and imagine you are somewhere else.

For example, you might think of a warm vacation you could take with all of the money you will save by not smoking. Can you see it? Picture the warm, white sand on the beach and feel the ocean breeze. Can you hear it? Listen to the rustling of the palm trees and smell the sea air. Can you feel it? Close your eyes and imagine playing in the waves, full of energy and feeling great.
Use your imagination! Think of a pleasant scene or a place you would like to be. Take a short vacation in your mind. It doesn't matter where you go. The point is to close your eyes and get lost in the special image you choose. Pick something calming and feel your body begin to relax as you imagine this wonderful place.

Athletes use the power of their mind to help them meet their goals. You can do it, too!

© Health Canada
margo is offline  
Old 11-01-2005, 09:35 AM
  # 40 (permalink)  
Member
Thread Starter
 
margo's Avatar
 
Join Date: Mar 2002
Location: North Vancouver, British Columbia
Posts: 1,714
DAY 31 - Learning how to live without cigarettes

Creating new cues for staying smoke-free

What we believe and what we say to ourselves are among the most powerful cues we have to either smoke or stay smoke-free. Make sure you pay close attention to your beliefs and interpretations of situations every day that you're trying to quit smoking. Here are some ways to help you create new cues, or to "reprogram" yourself to be a non-smoker. Until you truly feel that you no longer want to have even one cigarette, consider the following suggestions to help you change your mind-set and stay smoke-free.

* Remind yourself that you have quit.

* Remind yourself of the reasons you quit.

* Remind yourself of the positive things you have experienced since you quit.

* Avoid having the "first" cigarette by continuing to delay it. Tell yourself each time you crave a cigarette, "not now" and ride out the craving.

* If you are feeling deprived, instead of focusing on the tempting qualities of smoking, such as how good it will taste or feel, focus on any negative way it makes you feel (e.g., coughing, bad breath, etc.). You can also focus on the positive qualities of not smoking, such as tasting your food better, breathing easier, or how much money you've saved.

* Consciously focus on what is good about quitting smoking. Notice what you feel that is different. Write these things down to remind yourself of the positive things about quitting. Read your notes often.

* Have objects around the house, car, or your work area that remind you of feeling good about not smoking.

* You can use the "stop" technique to help you to take a pause before you automatically reach for a cigarette. Simply say "stop". And then wait it out for a minute or so.

* Or, when you find yourself trying to talk yourself into having a cigarette, simply say "stop". If the inner chatter starts up again, repeat "stop". It may help to do some deep breathing or meditation while you are repeating "stop".

* Keep telling yourself how well you've done so far. Congratulate yourself for every achievement - no matter how small.

* Remove negative thoughts. Negative thoughts often lead to a down or depressed mood, which in turn can make you want to smoke. Again, you can use the "stop" technique by simply saying "stop" at the first sign of putting yourself down. You can replace it with a positive thought. If you smile at the same time, it really helps.

* If you are in a situation where you are tempted to smoke, talk your way through it. Give yourself instructions on what to do. Use the "stop" technique, tell yourself to get up and leave the situation, or remind yourself of your strategy for dealing with this type of situation.

* Talk your way to the end of the situation. Ask yourself how you would feel if you smoked a cigarette? When you take your first puff? After you finish?

* Tell yourself to avoid tempting situations. If someone invites you out to a place you might find difficult to resist the urge to smoke, tell yourself not to be tempted. Thank the person for the invitation but refuse it until you feel more confident to deal with the situation (then tell them why).

* If you are being tempted, change your thinking - think of something instead of the tempting qualities of smoking (focus on gardening, work, the news, etc.).

* If possible, avoid situations in which you may become emotionally upset. Anger, fear, and disappointment make wanting a cigarette more tempting, and a slip more likely.

And finally, remember, if you do slip, don't worry about it. Try to figure out why it happened and make plans to avoid such a slip in future. After all, you're only human and this is truly a tough addiction to beat!

© Health Canada
margo is offline  

Currently Active Users Viewing this Thread: 1 (0 members and 1 guests)
 
Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off




All times are GMT -7. The time now is 04:41 AM.