Tag: nicotine

If you smoke, buy cigarettes one pack at a time, not by the carton. If you dip, buy one can at a time. If you vape, smoke cigars, or use another form of tobacco/nicotine, buy the smallest quantity available. If you vape, buy a lower concentration of nicotine or fewer cartridges. This makes your habit less convenient (more trips to the store) and it will be helpful to have less at home when you are ready to be completely done.

Note for e-cigarettes: Start by stepping down to the next lowest concentration. If you’re using 18 mg cartridges, switch to 12 mg, and so on, until you’re down to 0 mg.

While you’re cutting back:

*  Focus on keeping your inhaling as consistent as possible. It might be tempting to inhale more forcefully to get a bigger nicotine hit.

*  Avoid taking more hits than you did on higher doses of nicotine.

Removing tobacco/nicotine doesn’t mean your entire strategy for managing stress has to go away. Many things you are doing ARE healthy and genuinely calming to your body and mind.

Reasons why you may feel calmer after taking a smoke break at work:

*  Getting away from your work area

*  Getting away from the people that you work with (that may be contributing to your stress)

*  Fresh air/being outside

*  Movement-walking from place to place or pacing around outside

*  Deep breathing as you inhale

*  Looking off into the distance, versus looking at something right in front of you or at a screen

*  Talking to co-workers outside of the office (maybe even venting a bit!)

*  More open space, especially if you work in a crowded, noisy environment

Why else do you feel taking a smoke break is calming for you?

Modified smoke break strategy ideas:

*  Plan to step away from your work for 5-10 minutes.

*  Walk to a drinking fountain or bathroom far away from your desk to get in extra movement.

How can you practice taking a tobacco-free break today or tomorrow?

Pharmaceutical:

*  Buproprion (brand names Zyban and Wellbutrin) is a prescription, non-nicotine pill. This medication is used to treat depression and help with quitting smoking. To use, begin taking 1 to 2 weeks before your quit date. It must build up in your system before you quit. It can be taken for 7 to 12 weeks. It may cause dry mouth and insomnia.

*  Varenicline (brand name Chantix) is another prescription, non-nicotine pill. It works by cutting the pleasure of smoking and reducing withdrawal symptoms. To use, begin taking one week before your quit date. It must build up in your system before you quit. It is taken once or twice daily for 12 weeks. If quit, it can be taken for another 12 weeks. It can cause nausea, headache, vomiting, gas, insomnia, abnormal dreams, and a feeling that food tastes different.

Non-Pharmaceutical:

*  Counseling or coaching can help you identify triggers and challenges, give you support and encouragement, and help you set personal goals. Coaching can double your chances of success.

*  Text or smartphone apps offer goal setting, reminders, and encouragement. Some even send text messages to keep you motivated.

*  Hypnosis helps you learn to relax and identify triggers. It also helps your subconscious mind look at your habit differently.

*  Acupuncture uses special thin needles placed in specific spots to help you relax and fight cravings for nicotine.

Hypnosis and acupuncture are not proven ways to quit tobacco/nicotine, but they have helped many people. Be a smart consumer when choosing one of these therapies. Continue to work on behavior change and stress management. You will still need these skills to prevent relapse.

Taking small steps can help build confidence. Seeing the “wins” right away can show you how strong and capable of change you are. The activities in this section may not feel very exciting, but they are small on purpose. Once you get going, taking bigger steps will feel easier and you will be more successful with them.

These activities can also help you learn more about what causes your urges and what you do without thinking. These activities can start weakening your old habits and strengthening new, healthy habits.

Change where you keep your tobacco/nicotine products. For example, instead of keeping them in your desk or in a locker, keep them in your car. Better yet, put that pack or can in the trunk of your car. When reaching in the usual place without thinking, coming up empty will be a reminder of what you are working on. If you have always kept a pack in your right pocket, switch to your left.

This pause allows you to be more mindful and deliberate, instead of acting without thinking. This is another way to put a speedbump in your usual way of doing things every day.

Relapse triggers can be placed into one of four groups:

1. Emotional relapse triggers

2. Interpersonal relapse triggers

3. Internal relapse triggers

4. Environmental relapse triggers

Emotional Relapse Triggers

These are events in which either uncomfortable feelings, such as boredom, sadness and worry or positive feelings, such as joy, happiness, or being relaxed increase the chances you might use tobacco/nicotine. Which of the following have been triggers for you in the past?

*  When I am happy and celebrating

*  When I am relaxed

*  When I feel tired

*  When I am bored or have nothing to do

*  When I am alone and feeling sad

*  When I am frustrated or angry about something

*  When I feel unsure and rejected by someone

*  When I am worried about a loved one

*  When I am afraid

*  When I am tense and restless

*  When I am put under pressure at my job

Interpersonal Relapse Triggers

These are events in which you may feel either direct or indirect pressure from other people. Which of the following have been triggers for you in the past?

*  When other people around me are using tobacco/nicotine

*  When someone offers me tobacco/nicotine

*  When I want to show how tough, sophisticated, or liberated I am

*  When I want to fit in with others who are using tobacco/nicotine

*  When I want to feel different from other people

*  When I become angry with someone

*  When my friend or spouse goes back to using tobacco/nicotine after quitting

*  When I want to avoid talking to a friend or spouse

*  When I feel “trapped” in a relationship

*  When I am upset that I cannot solve a problem with another person

Internal Relapse Triggers

These are times when you may have an urge without having a clear-cut reason. Which of the following have been triggers for you in the past?

*  When I get a strong craving

*  When I have intense withdrawal signals

*  When I have a feeling of emptiness

*  When I want to test my willpower by smoking just one cigarette (or having just one dip, etc.)

*  When I am curious about the taste of a cigarette, e-cigarette, or chew

*  When I have a difficult time paying attention

*  When I think smoking/vaping/chewing is going to make a situation more fun

*  When I’ve had too much to drink

*  When I am hungry

*  When I have trouble falling asleep

*  When I wake up at night and can’t get back to sleep

*  When I’m having pain in my body (back pain, headache, cramps, etc.)

Environmental Relapse Triggers

Certain times, places, and activities may be linked with your tobacco/nicotine habit. Which of the following have been triggers for you in the past?

*  When I come across a pack of cigarettes, can of chewing tobacco, or discarded e-cigarette

*  When I’m in a store where I used to buy tobacco/nicotine

*  When I take a break from work

*  When I drink coffee

*  When I finish a meal

*  After sex

*  When I first get up in the morning

*  When having fun/doing activities that were triggers in the past (e.g. playing cards, during a concert intermission, fishing, hunting, golfing)

*  When driving

*  When partying

*  When I’m on vacation

*  When I put off an unpleasant task

In this section, you were guided to understand the barriers you face with quitting. By carefully reading, thinking about each part, and answering questions along the way, you are getting yourself ready for success.

*  How have you prepared yourself to quit? Write the steps you have taken, mentally and physically, to get to this point.

*  Look back at your list of barriers. Do any of them feel more manageable now?

*  Which of your strengths do you think will come in handy for quitting? Be confident in what you know you are good at and what makes you a strong person.

A tobacco/nicotine addiction has a degree of control over you, your time, the places you can go, and your experiences. Smoking steals your breath and your appearance over time. It also dims the world around you by dulling your senses of smell and taste.

Imagine taking a vacation to somewhere you’ve always dreamed of seeing. Now imagine being too out of breath to enjoy a hike, standing outside on the deck to smoke while your traveling companions enjoy a shipboard show, stopping to smoke when you’d rather be in the water swimming or paddle boarding. Imagine not being able to fully enjoy your dream vacation.

*  How does your current habit affect your life?

*  What could you enjoy more if you left tobacco/nicotine behind?

*  Relationships, career goals, financial goals, and other areas of life can also be affected. What other “big picture” goals do you have in your life right now?

*  How would cutting back or quitting support these goals?

Keep working hard on your other goals-you may find that seeing yourself succeed helps you feel more ready to tackle quitting.

Go around your house, car, workplace, and other places you have stored tobacco products. Gather all your tobacco, lighters, matches, and other items related to your habit. Don’t forget to check your coats, purses, and drawers.

If you have quit, throw these products away. Seeing these items will not be helpful to staying quit. If you are still working on quitting, having all these items out of sight will also reduce the unhelpful reminders of your habits. You will be more ready for the day you quit completely.

It can be easy to stay in the day-to-day of our lives. Looking ahead can help you see further down the road at where you are headed. Think about how you picture the next year of your life and answer the questions below:

*  Who are the important people in your life?

*  Where do you live?

*  What are you working on?

*  What is the most important thing in your life?

*  At the end of one year, will you be using tobacco/nicotine?

Now, jump ahead 10 years. Ask yourself the same questions. Imagine how you want your life to be. Be realistic and think about where the things you are working on now may take you.

*  Who are the important people in your life?

*  Where do you live?

*  What are you working on?

*  What is the most important thing in your life?

*  In 10 years, how will you think of tobacco/nicotine?