Tag: quitting

1.Be patient.I am trying to free myself from tobacco/nicotine. Quitting may make me tense, anxious, and prone to sudden mood swings. This is because I am doing without something I was used to having. Soon I will be secure in my ability to manage and I will be better than ever. Please bear with me a little longer.

2.Be curious.For years I have been using tobacco/nicotine to pass the time, to reward myself, to calm myself, to wake up, to help me think, and to get through stressful events. Now I am coping all on my own. Ask me how I am managing; ask me what my life is like without nicotine. It’s all very new to me and I may want to talk about it.

3.Be sensitive.All day long I must deal with the urge to use tobacco/nicotine. Sometimes it seems as if just about everything makes me think about it: getting ready for work, talking on the phone, ending a meal… I could really use your help to distract myself from these thoughts. Unless I mention it first, please don’t bring up the subject of my quitting.

4.Be supportive.I really need someone to root for me right now, someone to be on my side. I enjoy the special attention (like rewarding my first week without tobacco/nicotine with a special treat) that you give me while I am in the “crawling” stage of quitting.

5.Be positive. Sometimes I feel it is hard to remember all the good things that come with quitting. I like it when you notice the positive changes that you see in me. It means a lot to know that you are proud of me.

6.Be confident.I want to make it, but sometimes I am not sure that I have what it takes to quit. I need the people around me to believe that I can do it… and to say so.

What else will be helpful to you? Share this with those who want to support you.

Smokeless tobacco includes chewing tobacco, which may also be called oral tobacco or spit tobacco. Smokeless tobacco also includes both moist and dry snuff, snus, and dissolvable tobacco products. Smokeless tobacco is not a safe form of tobacco, even if that is often how it is marketed by tobacco companies. Smokeless tobacco carries many serious risks.

Smokeless tobacco can cause cancers of the:

*  Mouth, tongue, cheek & gums

*  Esophagus

*  Pancreas

Smokeless tobacco can also cause:

*  Sores in the mouth called leukoplakia that can become cancer

*  Stained teeth

*  Bad breath

*  Gum disease, cavities, tooth decay, and tooth loss

*  Bone loss around the teeth

*  Heart disease

*  High blood pressure

*  Increased risk of heart attack and stroke

*  Pregnancy complications and low birth weight

Actions, especially habits, are linked. For example, you may light up a cigarette without thinking when you start your car, end a meal, drink coffee, or hear your alarm clock. If you dip or use other forms of tobacco/nicotine, you may have similar triggers.

Altering triggers can help you break your automatic habits.

Scrambling

Scramble your routine to stop the triggers before they happen.

1. Change your morning routine.

2. Change your work area and the times of the day you do things.

3. Change the route you take to work.

4. Change the way you talk on the phone.

5. Take a walk with a water bottle instead of a coffee break.

6. Sit in a new place at the dining room or kitchen table.

7. What other ways can you change your routines?

Maybe you have started this program in the action phase-you are already quitting or have just quit. While you may have a quit date in mind, this phase is more than just one day. This phase usually lasts about six months for any behavior change. It starts when you start putting your plan into place and continues as you go through challenges and practice your new way of living.

In a few words, describe your current quit plan.

Who is supporting you?

Remember, you may be moving back and forth between stages during your quitting process. Some days may be easier than others. It is important to stay very alert during the active phase, as slip-ups are very common. You will probably face many new challenges, from new stressors to different times of the year and holidays.

Even if you have started this program in the action phase, work through the guide in order. Building a strong foundation will help you get through the first few months of quitting-and beyond.

Go to the places where you usually did not smoke/use tobacco-or where tobacco/nicotine is not allowed. Spend time with people who don’t use tobacco/nicotine.

*  Go to the movies

*  Visit a non-smoking friend

*  Spend time with children

*  Volunteer

List places that are easier for you to be tobacco/nicotine free.

Smoking is the number one cause of premature, preventable deaths in the United States. According to the Centers for Disease Control and Prevention (CDC), more than 480,000 Americans die each year due to smoking. Many of those are from cancer, heart disease, stroke, and lung disease. Very few, if any, smokers go through their lives without having harmful effects. Smoking affects more than just your lungs-every part of the body is damaged.

Smoking can also cause:

*  Chronic obstructive pulmonary disease

*  Aortic aneurysm

*  Diabetes

*  Osteoporosis (brittle bones)

*  Rheumatoid arthritis

*  Macular degeneration (age-related)

*  Cataracts

And contributes to:

*  Airway infections

*  Impaired immune responses

*  Miscarriage

*  Pregnancy complications

*  Low birth weight, cleft lip/palate, and risk of SIDS

*  Erectile disfunction

*  Frequent colds and a weakened immune system

After You Quit

As soon as you stop smoking, your body responds. Changes in your body start happening right away.