Smoking

Thinking About Quitting?

If you smoke, are you starting to think about quitting? You know that quitting smoking is THE MOST important thing you can do to improve your health, but the only problem is how to quit and stay quit.

It is important to know that there is no one way to quit, as well know that there are a lot of tools and support to help you live tobacco free. It`s vital to learn as much as possible about what your options are, so you can build a plan that`s right for you.
Having a specific action plan can improve your chances of quitting smoking for good. Here are some suggestions on how to develop your plan.

1.  Write down why you want to quit.
2.  Be prepared for withdrawal.
3.  Get support.
4.  Identify your smoking patterns.
5.  Make a quit date.

1.  Why do you want to quit? Maybe you like to quit for your health, or you
    wish to have more money or maybe you’re doing it because you hate to
    have smelly clothes. Whatever the reason, write your personal reasons for
    quitting down on a card. Carry that card with you and look at it when you
    are feeling unsure about your decision to quit or have the urge to smoke.

2.  Know what to expect in terms of withdrawal. Try to figure out some ways
    you can deal with different withdrawal symptoms, ahead of time. Then in
    case it happens to you, you’ll be prepared. One of the most frequent
    withdrawal symptoms many people are concerned about are the cravings.
    Keep in mind that each craving lasts no more than twenty seconds and
    the craving will go away no what you do.

                         To Coping with cravings try the 4-DS

                    1. Drink water
                        Drink lots of water. This flushes the nicotine and other
                        chemicals out of your system faster. It can help to keep
                        your mouth busy.

                    2. Deep breaths
                        Take a few deep breaths. Hold the last one. Breathe out
                        slowly.

                    3. Delay
                        Don’t have that cigarette just right yet - wait a bit. By
                        delaying or holding off, you are now in control. Often the
                        craving for a cigarette can pass in a few minutes.

                    4. Do something different
                        When a craving hits, it helps to get out of your current
                        situation. Change what you're doing. Step outside. Call a
                        friend. Read a book. Just do something different.

3.  Good support is crucial when you are trying to quit. Know whom you can
     rely on for encouragement and know who will help distract you when you
     are having a craving or facing a tempting situation. Explain to your friends
     and family members who are trying to support you through this difficult
     time, how they can be most helpful.

     Using other resources that are available to help you quit may be
     beneficial as well. The Smokers’ Helpline is a toll free 1.800.363.5864
     whereby anyone in Newfoundland & Labrador can call for free information,
     advice, support and counseling while working towards being smoke-free.
     You may want to check out the Smoker’s Helpline website to find out
     other services this program offers at www.smokershelpline.net

     Watch for advertisements at your school for when Kick the Nic program
     will be offered. Kick the Nic is a group program to help youth quit, which
     will be delivered by the public health nurse in your school. The aim of the
     program is to create a positive learning experience for all participants and
     to equip them with the skills to continue making positive changes
     throughout their lives.

4.  Make a list of your smoking routine - record how much you smoke, where
    you smoke, who you are with, as well as how your are feeling immediately
    before, during and after you smoke. Once you track your smoking routine
    after one week, check it over to see if you can find any patterns to your
    smoking. Finding out what are your triggers helps you identify which
    situation may be a little more challenging when trying to quit.

5.  Pick a quit day. Set yourself a deadline within the next two or three
    weeks to quit - with this timeframe you’ll give yourself some time to
    prepare but it’s not too far away that you’ll lose your energy to face the
    challenge. Try to choose a time that is not overly stressful but realize
    there will be no “perfect” day - so pick a date and give it a try.

    Quitting smoking is different for everyone. Some people may be able to
    quit “cold turkey” and never smoke again but it’s not always that easy.
    Most people make several attempts before quitting for good. In fact
    relapse or going back to smoking is the rule rather than the exception
    when trying to quit. It’s part of the process in working toward staying
    smoke free.

The important thing is don't give up. Your body (as well as your family and friends) will thank you when you finally stay smoke free.

For more information check out these websites:
www.smokershelp.net
www.smokingsucks.ca
www.gohealthy.ca

This article was prepared and submitted by Julia Young RN BN, school nurse for Corner Brook Regional High.