Health |
You Can Quit Smoking
The following information is provided through a pamphlet by U.S. Department of Health and Human ServicesNicotine: A Powerful AddictionIf you have tried to quit smoking, you know how hard it can be. That is because nicotine is a very addictive drug. For some people, it can be an addictive as heroin or cocaine. Within seconds of taking a puff of smoke, nicotine travels to the brain. It tells the brain to release chemicals that make you want to smoke more. Quitting is hard. Usually people make 2 to 3 tries, or more, before finally being able to quit. Studies have shown that each time you try to quit, you will be stronger and will have learned more about what helps and what hurts. Anyone can quit smoking. It does not matter about age, health, or lifestyle The decision to quit and your success is greatly influenced by how much you want to stop smoking. Half of all people who have ever smoked have quit.You Can Quit SmokingHelp is All Around You!
Three Methods for QuittingExperts say three methods work. You have the best chance of quitting if you use them together.
Use The Nicotine Patch or Nicotine GumThe patch and gum help lessen the urge to smoke. The nicotine in the patch and gum passes through the skin. This reduces the craving for nicotine when you stop smoking. It is important to follow the directions carefully when using the patch or gum. Ask you health care provider for advice or read the information in the package. While you may still get cravings to smoke, don't smoke while using the patch or gum! Who should use the nicotine patch or nicotine gum?Research shows that almost everyone can benefit from using the patch or gum. If you are pregnant or have heart of blood vessel problems, your health care provider will be especially careful about giving you the patch or gum. How do I know what strength is right for me?The Patch: Most smokers should start using a full-strength patch (15-22 mg of nicotine) daily for 4 weeks and then use a weaker patch for another 4 weeks (5-14 mg of nicotine). The Gum: Many smokers should start using the 2-mg dose. However, you may want to use 4-mg gum if you:
If you are a very light smoker (less than 1-015 cigarettes a day) or have health problems, a health care provider can help you select the right dose. Should I use the nicotine gum or the nicotine patch?Both treatments can help once you are ready to quit. The choice is up to you Some people don't like the taste of the gum or don't like chewing in public and prefer the patch. Others have been unable to quit on the patch and want to try the gum. Here is some information to help you decide which one is right for you. Using the nicotine patch or gum about doubles your chances of quitting. Nicotine PatchDirections for use:At the start of each day, a new patch is placed on a part of the body between the neck and the waist. Each day, the patch is moved to a new spot to lessen skin irritation. Treatment Period:The patch is usually used for up to 8 weeks. Side effects:Some people who use the patch get a rash on their body where the patch is placed. Skin rashes are usually mild and easily treated. Moving the patch to another area of the body helps. How to get it:Currently, the patch is prescribed by a doctor. (Check with your health insurance to find out if the cost is covered. Nicotine GumDirections for use:The gum must be chewed in a special way to make it work. It is chewed slowly until a "peppery" tastes comes out. Then, the gum is placed between the cheek and gum. Each piece of gum should be used for about 30 minutes. Treatment period:People often chew too few pieces of gum per day and for too few weeks to get the most benefits from using it. A fixed schedule (at least one piece every 1-2 hours for at least 1-3 months) may give the best results. Side effects:Some people develop mild side effects such as hiccups, upset stomach, or jaw ache. Most of these side effects go away if the gum if used correctly. How to get it:The gum is newly available without a doctor's prescription. To be safe, carefully read and follow directions inside the package. Also, you can talk to your health care provider about how to use it and for how long. If you have any side effects from the patch or gum, be sure to tell your health care provider right away. As this booklet went to press, nicotine nasal spray was approved for use in the United States by the Food and Drug Administration. It joins the patch and gum as useful aids for quitting smoking. Get Support and EncouragementCounseling can help you learn how to live life as a nonsmoker. Brief counseling or advice from you health care provider can help. Also, you may want to join a quit smoking programs. Studies of people who have quit show the more counseling you have, the greater your chance for success. Here is what to look for in a quit smoking program:
Don't be afraid to talk about how you feel - fears of not being able to quit or problems with family or friends. Your family, friends, or health care provider can offer encouragement and support. Self-help materials and hotlines are also available. If you get the urge for a cigarette, call someone to help talk you out of it - preferably an ex-smoker. Learn How To Handle Surges To Smoke And StressBe aware of things that may cause you to want to smoke. For example:
Avoid difficult situations while you are trying to quit. Try to lower your stress level. Take time to do things you enjoy. Exercise, such as walking, jogging, or bicycling can also help. The key to handling an urge is to distract yourself from thoughts of smoking:
Other MethodsOther methods are sometimes used to quit smoking. While some people may find these methods helpful, there are not enough studies to prove that they work. Such methods include:
Set Goals
Make Changes Before You Quit
Questions to Think AboutThink about the following questions before trying to stop smoking. You may want to talk about your answers with your health care provider.
Here are some questions to ask your health care provider.
Facts About Smoking, Quitting, And Gaining Weight
Looking good is a lot more than how much you weigh. Smelling clean and having your clothes free of smoke, having fresh breath, and feeling healthier and good about yourself can make you more attractive. Focus on quitting before worrying about possible weight gain. Snuff and Chew Are Bad For You.
How To Avoid RelapsesMost relapses occur within the first 3 months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Explore different ways to break habits. You may have to deal with some of the following triggers that may cause relapse.
Special Care Required
You Can Quit Smoking!Additional resources:American Heart Association American Cancer Society American Lung Association National Cancer Institute |