Trying to quit smoking and i just cant do it!? -
I do good all weekend but then when I get to work I want one so bad and almost everyone there smokes and are more than happy to help me out. I am killing myself and I can-t stop!
STEP 1
NOT ALL SMOKERS ARE THE SAME
If you-ve had enough of being a smoker and just want to stop, then just do it! You will improve your chances of success if you get help as soon as possible. Ring Quitline on 0800 00 22 00 or email stopsmoking@quit.org.uk to find out what support will suit you best.
If you prefer to plan ahead, then that-s fine too. Set a date not too far ahead and stick to it. You can use the time to find out what help is available and what should suit you by calling Quitline 0800 00 22 00 or email stopsmoking@quit.org.uk
The most important thing is that you are committed to your new life as a non smoker!
Step 2
CHOOSE THE RIGHT SUPPORT FOR YOU
Only 3% of smokers succeed by willpower alone
Both Nicotine Replacement Therapy (NRT) and Zyban have been proven to double a smoker-s chance of quitting successfully. If you take NRT or Zyban AND get support from a local stop smoking group you increase your chances by up to 4 times!
Cigarettes deliver nicotine very quickly, which contributes to their addictive nature. However the nicotine in NRT is supplied in a slower and more controlled way. This is because NRT is designed to help you quit smoking and so reduces your need for nicotine, until you don-t need it anymore.
There are a wide range of NRT products available. If you are having trouble deciding which product to use, give a QUIT counsellor a ring on 0800 00 22 00 and they will give you independent advice to suit your lfiestyle.
You could also try www.Click2Quit.com for a free personalised quit plan to help guide you through your quit attempt and a discussion board to talk to others who are quitting too.
All NRT products are available on prescription and can also be bought over the counter at pharmacies and large supermarkets. It-s important to complete the full course of NRT as this increases your chances of quitting successfully. Some NRT formats may also help reduce weight gain associated with quitting smoking. Here-s a brief description of the range of products available, to help you decide if NRT is right for you. Refer to individual packs for further details.
NICOTINE PATCH
(NicAssist? - only available at Boots, Nicorette?, NiQuitin CQ?)
Patches are most helpful to people who like to feel protected from cravings throughout the day. They are easy to use and should be applied to dry non-hairy skin such as the upper arm, thigh or chest. The patches offer a continous supply of nicotine throughout the day to help relieve the withdrawal symptoms and physical cravings you-ll experience. You may still get urges to smoke but these will not be as strong.
A patch lasts either 16 or 24 hours, each of which will come in three strengths delivering different amounts of nicotine, which is absorbed slowly through the skin. You are recommended to use them for up to three months depending on the brand you choose, starting off with the most appropriate strength for you. Always follow manufacturers- instructions. Some people experience a slight itching or redness of the skin and this can be lessened by varying the position of the patch when you apply a new one.
NICOTINE GUM
(NicAssist?, Nicorette?, Nicotinell?, NiQuitin CQ?)
Nicotine gum helps you to control your cravings whenever you feel the urge to smoke. It is different from ordinary chewing gum and can have a bitter taste, especially to begin with, so you may have to persevere in using it. It is important to use it properly to get the full benefit. Theh gum comes in two strengths, regular (2mg) and maximum (4mg) and in a choice of flavours. The brand you select will determine which strength you use. The gum should be chewed slowly and then rested between your gum and the side of your mouth, repeatedly, for about 30 minutes. You should gradually reduce the number of gums you chew after a period of about three months.
Maximum strength NRT gum can also help reduce weight gain associated with quitting smoking. The nicotine is slowly absorbed through the lining of the mouth. The main side effect is irritation of the mouth and throat, but this lessens with use. The gum is difficult to use if you wear dentures and can make stomach ulcers worse.
NICOTINE LOZENGES
(Nicotinell?, NiQuitin CQ?)
The lozenge is an effective alternative to the gum and is available in a variety of strengths. The brand you select will determine which strength you use. You take one lozenge every hour or two for the first few weeks and then gradually reduce the number you take each day over the next few weeks until you don-t need the lozenges anymore. Like the gum, the nicotine is absorbed through the lining of the mouth. Research has shown that the 4mg NRT lozenge can also helo reduce weight gain assocaited with quitting smoking.
NICOTINE MICROTAB
(Nicorette?)
The Microtab is a small while tablet containing nicotine that dissolves under your tongue. Don-t suck, chew or swallow it, as this will reduce the amount of nicotine that is absorbed through the lining of the mouth.
NICOTINE NASAL SPRAY
(Nicorette?)
The nicotine nasal spray is good for people who get severe withdrawal symptoms or who smoke heavily. The nicotine nasal spray comes in a bottle with a nozzle that delivers a dose of nicotine via a fine spray squirted into each nostril. It should be used 10-15 times per day. The nicotine is quickly absorbed through the lining of the nose. It mimics cigarettes more closely by giving a relatively fast effect. The spray may irritate your nose and throat, especially at first. However if you persevere this lessens. NRT nasal spray can help reduce weight gain associated with smoking.
NICOTINE INHALATOR
(NicAssist?, Nicorette?)
The inhalator is helpful when your body craves the nicotine and your hands miss a cigarette. The inhalator looks like a cigarette holder, inside which you place a cartridge containing nicotine. You simply suck on the inhalator when you get a craving. Nicotine is taken into the mouth and the back of the throat but not into the lungs.
CUT DOWN THEN STOP
If you feel you can-t stop abruptly then you can use some forms of NRT to help you cut down the number of cigarettes then stop. You need to cut out at least half of your cigarettes with the help of NRT then after a while you can stop completely. Call the Quitline on 0800 00 22 00 or ask your GP or pharmacist for advice on this method.
ZYBAN
Your GP will be able to advise if Zyban is suitable for you depending on your medical history. It is only available on prescription. Zyban is an effective treatment, which has helped many smokers to quit. In is a non nicotine tablet. A course of Zyban tablets lasts two months. You start taking Zyban while you are still smoking and set a date for quitting during the second week of treatment. It is not suitable for people who have had a history of blackouts, fits, head injury or brain tumour but your GP will advise you further. The most common side effects are difficulty sleeping, dry mouth and headache.
Every patient who is prescribed Zyban is offered motivational support from the Right Time Programme, which is a personalised programme designed to encourage and support patients throughout their quit attempt.
GLUCOSE
There is now some preliminary evidence that glucose tablets reduce cravings and may help people to stop smoking.
SPECIALIST CLINICS AND SUPPORT GROUPS
Specialist smokers- clinics, which recommend using nicotine replacement therapy, can improve your chances of stopping by up to four times.
Groups can help you to feel less alone in your attempt to quit. Being with other people who are also stopping can provide that all-important mutual support and a sense of being understood. They are usually run over a period of weeks and guide you through the different stages of quitting.
There are a growing number of both specialist clinics and support groups. Ring Quitline 0800 00 22 00 or email stopsmoking@quit.org.uk and a QUIT Counsellor will be able to tell you the location of your nearest group or clinic.
ALTERNATIVE THERAPIES
Some people claim to be helped by alternative therapies. However, the results of research are not clear, so overall their effectiveness reamins unproven. The two most popular forms are hypnotherapy and acupuncture. If you decide to try alternative therapy, it is important to find a registered practitioner. The Institute of Complementary Medicine, PO Box 194, London SE16 7QZ or The British Complementary Medicine Association, UK Training College, St Chalres Hospital, Exmoor St, London W10 6DZ can both supply further information on the services available and details of local practitioners.
Step 3
WATCH YOUR WEIGHT
Make sure you don-t replace cigarettes with fattening foods! If you feel you need to lose weight it-s best to cope with stopping smoking first. If you try to do both at once you are more likely to fail. Quitting smoking is the most important thing a person can do to improve their health. If you put on weight while trying to quit resolve to do something about it as soon as you feel you are able to cope without cigarettes. In the meantime increase your exercise routine and eat healthily. For QUIT-s free booklet about how to control your weight while quitting, ring Quitline 0800 00 22 00 or email stopsmoking@quit.org.uk
Step 4
EXERCISE
Research shows that undertaking exercise while stopping smoking can increase your chance of being successful. QUIT in conjunction with fitness experts have designed an exercise programme specifically for smokers to help you with your quit attempt. The step-by-step programme focuses on the areas most likely to be affected by smoking; lung capacity and cardiovascular health. -Keep QUIT- has 4 levels of intensity designed to cater for a wide range of fitness and ability. It can be downloaded by visiting www.quit.org.uk. Alternatively choose any physical activity you enjoy and fit it into your quitting plan at least 3-4 times a week. Exercise will help your body cope with withdrawal symptoms and boost your self -confidence and well-being.
FREQUENTLY ASKED QUESTIONS
Q. What are withdrawal symptoms?
A. Symptoms include irritability, restlessness, depression, difficulty concentrating, sleep disruption, increased appetite and craving for tobacco. The good news is that it means your body is recovering and all the symptoms are temporary and none of them are life threatening, unlike smoking !
Q. Does smoking reduce stress?
A. No, it-s a temporary feeling, the effects of nicotine soon wear off and this withdrawal makes you feel tense.
Q. Can I cut up a patch to receive less nicotine?
A. No. All NRT patches provide a controlled amount of nicotine to help protect you from cravings and withdrawal symptoms when you stop smoking. If you feel you need less nicotine, step down a strength.
Q. Should I give up and go on a diet at the same time?
A. Evidence suggests that it is better to tackle smoking as your first priority and then tackle the issue of weight gain if you need to.
Q. Does nicotine cause cancer?
A. No. When you light up, nicotine gives you the hit, the rest of the smoke does the damage. There are over 4,000 chemicals in cigarette smoke including formaldehyde (used to preserve dead bodies); ammonia (used in strong cleaning liquids) and cadmium (A highly poisonous metal used in batteries). Nicotine is not one of the cancer causing agents, it-s simply the reason you crave a cigarette. Nicotine in NRT can actually help you to quit smoking.
Step 5
FEEL THE BENEFITS
YOUR HEALTH - STOP SMOKING, AND AFTER ...
20 minutes: Your blood pressure and pulse rate should return to normal.
8 hours: Oxygen levels in your blood should return to normal.
24 hours: Carbon Monoxide has been eliminated from your body. Your lungs start to clear out mucus and other smoking debris.
48 hours: There is no nicotine left in your body. Your ability to taste and smell may be greatly improved.
72 hours: Breathing becomes easier. Your bronchial tubes begin to relax and your energy levels increase.
2-12 weeks: Circulation improves throughout the body.
3-9 months: Coughs, wheezing and breathing problems get better as your lung function is increased by up to 10%
1 year: Risk of a heart attack drops to about half that of a smoker
10 years: Risk of lung cancer falls to half that of a smoker
15 years: Risk of heart attack falls to same as someone who has never smoked
FINANCIAL
Work out how much money you spend on cigarettes in a day, a week and a year then start planning all the treats you can have with the money.
HELPFUL WEBSITE RESOURCES
www.quit.org.uk
www.asianquitline.org
www.Click2Quit.com
www.bhf.org.uk
www.givingupsmoking.co.uk
www.nosmokingday.org.uk
www.ash.org.uk
www,cancerresearch.org
THANKS TO:
Robert West, Professor of Health Psychology and Director of Tobacco Studies at the Cancer Research UK Health Behavious Unit, University College London; Gay Sutherland, Research Psychologist at the Tobacco Research Unit, King-s College London University and Hon. Consultant Clinical Psychologist at the South London and Maudsley NHS Trust Smoking Cessation Clinic and Dr Dawn Milner for their help in producing this booklet.
If you have a specific question contact a QUIT counsellor on 0800 00 22 00 or at stopsmoking@quit.org.uk
The NEW QUIT GUIDE is proudly sponsored by NiQuitin CQ and Click2Quit.com
Quit has editorial control over all copy.
SURESH KUMAR. M.P.T.,M.I.S.C.P.
CHARTERED PHYSIOTHERAPIST
skmpt2002@yahoo.co.uk
This sounds stupid, but put handsanitizer on you-re cigeretts and when you wanna smoke you will see it and remember, plus eat lots of carrots and apples instead of using the cigs. Oh and play a game instead of smoking (ie: minesweeper, pinball, tick-tack-toe) It worked for others! GOOD LUCK!
Goodluck, when you figure it out, let me know your secret.
You have to find something worth suffering for. Without an immediate motivation, it-s much harder to quit.
I suggest praying about it. Go and visit the lung cancer patients in the hospital for first hand inspiration.
Here-s a surefire cure :
Whenever u feel like lighting-up, opt only for one of those giant-sized and -strong- cigars - and FORCE urself to keep on puffing at it.
You-ll feel so very nauseous, that very soon you-ll lose all ur craving !
That is when u shud QUIT ! For keeps.
Cheers !
You just have to get the mind-set that you CAN do it. That is the best way to be able to quit. Also, stop-smoking aids such as gums and patches can help get rid of the cravings. Good luck and you can do it if you try!
I quit 3 months ago, I was just so determined, I said I-d not spend my $ and time wasted like that, and damaging my health and my child-s. You just have to decide when and how. But I do not believe in patches, gums, tablets or any nicotine product, I just quit, but we are all different. I heard recently, try to break the routine of activities that involved you in smoking, or change the places where you felt comfortable smoking, for new ones, and don-t hang out or do the same activities in the old places. Like you smoked in the living room on your favorite couch, drinking a cup of coffee at 10, then sit at the dining room, drink a tea, and read something after or before 10, to put an example. Also, at the office, take a walk out, but not to smoke.
1st things 1st. Think POSITIVE. Have something in your hand... Pen, straw, sunflower seeds...Write all the reasons down why you want to quit smoking. When you want a cig. feel temptation read what you wrote, keep your hands and mouth busy. The craving goes away after 5 min. The longer the time has been since you have smoked the more you have to be proud of, and the less nicotine in your system. The thing with cigarettes is that you crave more. Ever seen someone light a smoke with one in the ashtray (or the other hand). The longer it takes you to quit the harder it will be. half of the addiction is the motion of hand to mouth. With a strong will you can overcome that. The hard part is putting it together with the craving for nicotine to be in your system. Good luck...
Well i got a script for welbutrin, the antidepressant, to quit smoking, i didnt think i could do it, im one of those people who thought i would never be able to quit. When i got it i set a date to quit, then for those couple of weeks i had it in my head i was going to quit on that day, its not just take it today and stop today pill. But as the week went on i was taking it regularly and still smoking, but i noticed i was smoking just from habit, not the craving, what i mean is when i would light up i notinced i dindt -need- it just -wanted- it. but come my quit day i did just that, i havent smoked since march of last year.i had been smoking for 7 years. Now it wasnt easy, first off it helped i was moving into a new place, it helped alot, but i still had and have cravings, its just a mind and will power thing. I smell it some times and say just 1 but i know it wont be just one. i came to far to start back up. One other thing with the welbutrin i was takin it for 2 weeks and suddenly got some kind of hives or something on my arms and had to go to the doc for it and i had to quit the welbutrin and go on something for the hives, but i was only on it for 2 weeks though and havent smoked since. hope this helps, plus i think i was lucky to quit the first time out it does take some people longer, and using diffrent methods.
You really have to want to first...takes a strong will. lots of people just cant put them down...its a prosses. Trust me i know.
When you quit.. it normally takes people a couple tries to do it. Just remember what you went through before, and *why* you decided to give in. Engrain that in your memory to never fall for again.
it-s as easy as ABC.let me give you an idea.each time when u feel like u wanna smoke,don do it instead u get some chewing gums as substitution.By doing this,there are no rooms for u to smoke as your chewing gums have occupied the space of your mouth.Just give it a try. i hope it helps u to avoid smoking.
So I think if u want to quit smoking just try not to think about it! Also just start drinking lots of water it may stop yor habbit!