![]() The American Cancer Society's website, The Great American Smokeout is a good resource. Prescription medicines that help reduce nicotine cravings and other withdrawal symptoms include varenicline (Chantix) and bupropion (Zyban, Wellbutrin). These include nicotine patches, gum, lozenges, and sprays. Learn about self-hypnosis or other techniques.Īsk your health care provider about medicines that can help you quit nicotine and tobacco and keep you from starting again. Hospitals, health departments, community centers, and work sites often offer programs. So even if you have one cigarette, you do not need to take the next one.Įnroll in a stop smoking support program. Just one puff or one cigarette will make your desire for cigarettes even stronger. Try not to think about all the days ahead you will need to avoid smoking. Later, spend that money on something you like. Every day, put the money you normally spend on cigarettes in a jar. Set short-term quitting goals and reward yourself when you meet them. Exercise helps relieve the urge to smoke. Sit in a different chair or even a different room. Eat at different times, or eat several small meals instead of three large ones. Take a walk (a good distraction that also burns calories). If you normally smoke after eating, find other ways to end a meal. Computer games, solitaire, knitting, sewing, and crossword puzzles may help. Put pretzels or other low calorie healthy snack there instead.įind activities that focus your hands and mind, but make sure they are not taxing or fattening. Or, when you feel stressed, take a walk instead of smoking a cigarette. Tea may not trigger the desire for a cigarette. For example, if in the past you smoked when drinking a cup of coffee, drink tea instead. Plan what you will do instead of smoking at those times when you are most likely to smoke.īe as specific as possible. Clean anything that smells of smoke, such as clothes and furniture. Get rid of all your cigarettes just before the quit date. It can be helpful if they know what you are going through, especially when you are grumpy. Let your friends, family, and co-workers know of your plan to stop smoking. For example, do you tend to smoke when feeling stressed or down? When out at night with friends? While drinking coffee or alcohol? When bored? While driving? Right after a meal or sex? During a work break? While watching TV or playing cards? When you are with other smokers? Identify the times you are most likely to smoke. Include both short- and long-term benefits. Remember, there is no safe level of cigarette smoking. Before your quit date, you may begin reducing your cigarette use. That is the day you will quit completely. The number of cigarettes you smoked each day also plays a role.įirst, set a quit date. How bad your symptoms are depends on how long you smoked. Anxiety, tension, restlessness, frustration, or impatience.Know what symptoms to expect when you stop smoking. It is hard to stop smoking or using smokeless tobacco, but anyone can do it. Try not to view past attempts to quit as failures. Most people who have quit smoking were unsuccessful at least once in the past.
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