[CyberSalad] [An Ounce of Prevention] [Being An Informed Consumer] [Avoiding Destructive Habits] [Exercising Regularly] [Learning First Aid] [Eating Properly] [Controlling Stress] [Adopting Good Personal Health Behaviors] [Seeking and Complying With Medical Advice] [Adopting good Safety Habits]

	This very night I am going to leave off tobacco. Surely there must be some other world in which this unconquerable purpose shall be realized. The soul hath not her generous aspirings implanted in her in vain.
	Charles Lamb
	Now that you've decided to quit smoking, you have to decide which method to use. When making this decision, consider these factors:
	* How long you've been smoking
	* How many cigarettes you smoke a day
	* What triggers your urge to smoke
	* Whether you smoke on a regular schedule or randomly
	* Whether you experience intense morning cravings
	* Whether you've tried to quit in the past
	* Why you had problems quitting or staying off cigarettes

	The most common smoking cessation methods are:
	Cold Turkey
	Completely stopping your smoking all at once, relying on your willpower to fight your nicotine addiction.
	Gradual
	Decreasing the number of cigarettes you smoke over time. Methods include smoking only half the cigarette, waiting an hour longer each day before lighting up your first cigarette, or smoking only during odd or even hours. Although you are weaning yourself from addiction, you are still prolonging your exposure to the cancer-causing chemicals in tobacco.
	Nicotine Replacement Therapy
	Helps reduce nicotine craving and eases symptoms of withdrawal without exposing you to tar, carbon monoxide, and other harmful components of cigarette smoke. Recent federal guidelines for health professionals, which are based on prescription nicotine replacement therapy products, suggest using a therapy that gradually reduces the amount of nicotine over the course of treatment. The gum is easy to carry around, allows you to control your dosage and delivers nicotine faster than any other product. The product provides a steady, continuous dose of nicotine over a period of either 24 hours or 16 hours, depending on the brand. Nicotine replacement therapy is now available without a prescription; your pharmacist can help you select which product would be right for you.
	Non-Nicotine Smoking Deterrents
	Helps reduce nicotine cravings and eases symptoms of withdrawal without the use of nicotine. Non-nicotine smoking deterrents consist of both prescription and over the counter products. Discuss these options with your pharmacist or doctor.

More Help With Preparing To Quit

To make your intention to quit more concrete, sign a contract and hang it up in a conspicuous place. Don't keep your intention to quit a secret. Tell your friends and family that you are trying to quit smoking and let them know what they can do to support you. Invite other smokers you know to join you so that you can reinforce each other's efforts. Keep smoking "out of sight and out of mind" by getting rid of cigarettes, lighters, matches and ashtrays from your home, office, and car; asking friends and family members not to smoke around you; and vacuuming your home and car to remove the smell of cigarettes. Avoid bars and other spots where other smokers gather; calm the jitters with long strolls and deep breaths of fresh air; go to places where smoking is not allowed; keep your hands busy (try a crossword puzzle or building a model ship). Strengthen your resolve by making a friendly wager with a co-worker or a family member that you can stay smoke-free all day on your quit day, and then the day after, for a whole week, and so on.

	To cope with cravings, practice the 4Ds:
	* Deep breaths. Slowly inhale and exhale.
	* Drink lots of water throughout the day (especially during a craving).
	* Do something else to get your mind off the craving. Call a friend, go for a walk,     chew on a carrot stick.
	* Delay reaching for a cigarette. The urge will pass.

[ Tobacco Abuse] [Effects of Smoking] [You Can Quit Smoking] [Smoking Resources] [Smoking in the Workplace]

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	1998-2004 CyberSalad: An Ounce of Prevention. All Rights Reserved. WebMistress: Barbara Anders, RN, BC, MSN, CNA, BC, HCS-D This site best viewed in 800x600 resolution. Graphics on this site are for my personal use only, and are not available for download. Please do not take.

Site launched July 16, 1999. Site updated May 3, 2004.

[CyberSalad] [An Ounce of Prevention] [Being An Informed Consumer] [Avoiding Destructive Habits] [Exercising Regularly] [Learning First Aid] [Eating Properly] [Controlling Stress] [Adopting Good Personal Health Behaviors] [Seeking and Complying With Medical Advice] [Adopting good Safety Habits]