| > | | | | smoking: |
| This article teaches about the five key steps for | | | | - Bupropion SR: available by prescription - Nicotine |
| successfully quitting smoking. It gives specific | | | | gum: available over-the-counter - Nicotine inhaler: |
| instruction on what to do as well as making | | | | available by prescription - Nicotine nasal spray: |
| suggestions about other types of things one can | | | | available by prescription - Nicotine patch: available |
| do that will make a difference. | | | | by prescription and over-the-counter There is also |
| According to studies, the use of these five steps | | | | all-natural nicotine replacement (herps - not |
| together in combination is what will give you the | | | | medicine). |
| best chances of quitting for good. | | | | Ask your health care provider for advice and |
| 1 - Get ready; | | | | carefully read the information on the package. All |
| 2 - Get Support; | | | | of these will more or less double your chances of |
| 3 - Learn new skills and behaviors; | | | | quitting and quitting for good. The use of |
| 4 - Get medication and use it correctly; | | | | medication is something that everyone who is |
| 5 - Be prepared for relapse or difficult situations. | | | | trying to quit may benefit from. If you are |
| 1. Get Ready: Set a quit date. Change your | | | | pregnant or trying to become pregnant, nursing, |
| environments; get rid of all cigarettes and | | | | under age 18, smoking fewer than 10 cigarettes |
| ashtrays in your home, car, and place of | | | | per day, or have a medical condition, talk to your |
| work....and, DON'T let people smoke in your home. | | | | doctor or other health care provider before taking |
| Review your past attempts to quit. Think about | | | | medications. It is always best to consult with a |
| what worked and what did not. Once you quit, | | | | health care professional under any circumstances. |
| don't smoke - Not even a PUFF! | | | | 5. Be Prepared For Relapse or Difficult Situations: |
| 2. Get Support and Encouragement: Studies have | | | | Most relapses occur within the first 3 months |
| shown that you have a better chance of being | | | | after quitting. Don't be discouraged if you start |
| successful if you have help. You can get support | | | | smoking again. Remember, most people try |
| in many ways; tell your friends, co-workers and | | | | several times before they finally quit. Here are |
| your family that you have quit smoking and want | | | | some difficult situations to watch for: |
| their support. Ask them not to smoke around | | | | - Alcohol. Avoid drinking alcohol. Drinking lowers |
| you or leave cigarettes out. Talk to your health | | | | your chances of success. |
| care provider (for example: doctor, dentist, nurse, | | | | - Other Smokers. Being around smoking can |
| pharmacist, psychologist, or smoking counselor). | | | | make you want to smoke. |
| Get individual, group, or telephone counseling. The | | | | - Weight Gain. Many smokers will gain weight |
| more counseling you have, the better your | | | | when they quit, usually less than 10 pounds. Eat a |
| chances are of quitting. Programs are given at | | | | healthy diet and stay active. Don't let weight gain |
| local hospitals and health centers. Call your local | | | | distract you from your main goal; quitting |
| health department for information about | | | | smoking. Some quit-smoking medications may help |
| programs in your area. | | | | delay weight gain. |
| 3. Learn New Skills and Behaviors: Try to distract | | | | - Bad Mood or Depression. There are a lot of |
| yourself from urges to smoke. Talk to someone, | | | | ways to improve your mood other than smoking. |
| go for a walk, or get busy with a task. When you | | | | If you are having problems with any of these |
| first try to quit, change your routine; use a | | | | situations, talk to your doctor or other health care |
| different route to work, drink tea instead of | | | | provider. |
| coffee, eat breakfast in a different place. Do | | | | Questions To Think About: Think about the |
| something to reduce your stress; take a hot | | | | following questions. Talking to your health care |
| bath, exercise, or read a book. Plan something | | | | provider about your answers is something you |
| enjoyable to do every day. Drink a lot of water. | | | | may want to do. |
| Study educational information that will teach you | | | | Why do you want to quit? When you tried to quit |
| why you smoke and the ways that will help you | | | | in the past, what helped and what didn't? What will |
| quit. | | | | be the most difficult situations for you after you |
| 4. Get Medication and Use It Correctly: Medication | | | | quit? How will you plan to handle them? Who can |
| can lessen the urge to smoke and help you to | | | | help you through the tough times? Your family? |
| stop smoking. The U.S. Food and Drug | | | | Friends? Health care provider? What pleasures do |
| Administration (FDA), as of January 2006, has | | | | you get from smoking? What ways can you still |
| approved five medications to help you quit | | | | get pleasure if you quit? |