Congratulations! You've chosen to quit the smoking habit! Thank you for making such a positive choice! Becoming a former smoker is hard work but millions of Americans have quit and remained smoke free! So can you!
Access the Dutchess County Cessation Guide listing local smoking cessation Providers as well as information on many of the cessation Methods available, made possible by the Children's Health Initiative.
For more help, or questions about stopping smoking,
Call the New York State Smoker’s Quitline at:
1-866-NY-QUITS
1-866-697-8487
Withdrawal is uncomfortable but it isn't painful. The discomfort is temporary and does fade in time. Smoking is a habit that was learned- and you did it well. Quitting tobacco usage is a habit that can be learned too. It will take time and practice.
Smoking has become a part of your daily activities such as driving, working, dining, watching television, and studying. You will still be able to carry on your daily activities without using tobacco.
PREPARING TO QUIT
• Make a list of reasons to quit and keep it with you so that you can add to it as you think of more reasons to stop. List the many financial, health, and personal reasons there are to quit.
• Begin exercising when you pick your quit date. This will help to alleviate stress and motivate you to quit.
• Think about situations you might be faced with that might be hard to deal with without smoking. Go over these potential situations and think about things you can do to not smoke. Try to visualize how you would cope in the same situations a year from now when you are smoke free.
• Learn why you smoke. Finding out why can help you make a personal plan for quitting. (If stress is one reason, plan to do other things to reduce stress, like exercising).
• Identify your triggers to smoke. Triggers are situations where you automatically smoke. For example, getting in your car to go to work; or talking on the phone. Knowing your triggers helps you to replace the cigarette with a piece of gum, hard candy, or drinking water.
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RIGHT BEFORE QUITTING
Throw out all smoking materials: cigarettes, cigars, tobacco, matches, lighters, and ashtrays.
Tell people you live with and are close to that you plan to quit.
Ask for their understanding and support.
Ask that they not smoke around you or that they not smoke inside at all.
Ask that they not give you cigarettes or leave theirs available.
You don't need anyone’s help to smoke- just to quit!
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METHODS OF QUITTING
Listed below are some of the different methods for quitting smoking. Using a variety of quitting techniques has been found to be more successful than just one. Try them all and find what your personalized quit method will be!
Classes and Support Groups: Most classes run from 4-8 sessions and cover different methods of planning to quit and follow up support. Groups provide short or long-term assistance in the process of quitting and provide a good network of other people trying to quit tobacco usage.
Cutting Down: Cut back each day till you get to 5 cigarettes per day, then stop completely. People who cut down to 5 cigarettes and don't stop altogether tend to gradually get back to the level they smoked at before or even increase the amount they smoke.
Physician: Your doctor is a great ally in helping understand the process of stopping tobacco usage. Your doctor can prescribe nicotine replacement products such as "the patch" or Zyban. There are some products that are sold over the counter. Product directions must be followed exactly.
Therapy/Psychology: Seeking help with quitting tobacco use may be beneficial when dealing with the emotional reasons that you may have for using tobacco products. Learning to cope with your triggers of tobacco use may be an additional option for you.
Cold Turkey: Stopping completely all at once. This is the most effective method; more people who quit this way stay stopped.
WHICHEVER METHOD WORKS FOR YOU IS THE RIGHT ONE.
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DEALING WITH NICOTINE ADDICTION
Nicotine addiction is very real and affects every part of the body. Here are some suggestions on how to deal with them:
Hydrate: Drink a lot of water. Also try other liquids such as herbal teas or juice. Avoid or limit coffee, soda, and alcohol, they can increase your urge to smoke.
Snack Frequently: But avoid fatty or foods high in sugar. Try snacking on vegetable sticks, air-popped popcorn, sugar- free candy and sugar-free gum. Don't skip meals; hunger can act as a trigger for smoking.
Exercise Regularly: Try joining an exercise group. The new routine and health-minded friends might help your resolve to stay stopped.
Sleep: Keep yourself rested and take naps if possible.
Change Your Routines: Change the route you take to work, where you eat breakfast, etc. Keep yourself occupied during the times you would normally smoke, such as after meals.
Keep Your Stress Level Low: Take hot bath or shower, take deep breaths, read, meditate, pray, watch movies, listen to music-whatever works for you.
EACH ATTEMPT AT QUITTING IS A SUCCESS. Don't BE DISCOURAGED IF YOU SMOKE. EACH ATTEMPT WILL INCREASE YOUR CHANCES OF QUITTING BECAUSE YOU WILL LEARN FROM THE EXPERIENCE. IT TAKES AN AVERAGE OF SEVEN ATTEMPTS BEFORE STOPPING FOR GOOD. KEEP TRYING!
This information in not intended to replace your health professional’s opinion or care. We offer this information as a resource.
The information provided here was gathered from information from the American Cancer Society, American Lung Association, and the Children’s Health Initiative.
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