Tag: Tobacco Cessation

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.

*  What are you really good at?

*  What have you overcome in your life?

*  How do you help others?

*  How do you take care of yourself?

Trust that the things that make you strong will continue to be there during your quit attempt. Repeat after me: “I am strong.” Say it again. And again. Say it out loud to add some ‘oomph’ to your statement. Continue to repeat as needed!

Here are more ways you can choose healthy foods to manage cravings and any weight gain.

Healthy Eating Behavior

How you eat is as important as what you eat. Weight control involves developing and maintaining healthy eating behaviors. Diets are hard to stay on for a long time because they are usually boring or too rigid. If you make a lasting change in your eating behavior, you will be able to maintain a healthy weight without depending on diets.

*  Try to always eat in the same spot in your home. Eat at a table, if possible, and avoid eating on the couch or in bed.

*  When you eat, only eat. Avoid TV or looking at your phone.

*  Slow down your eating pace. While tobacco/nicotine raised your blood sugar in seconds, food takes a bit longer.

– Chew and swallow each bite before the next.

– Pause frequently to take a drink of water or engage in conversation.

– Put your fork or food down between bites.

*  Start your meal with a small salad or hot soup.

*  Before having a second serving, wait 5-10 minutes to see if you begin to feel full or satisfied with your meal.

*  Keep less healthy foods hidden in cupboards or in the back of the fridge.

*  Use smaller plates and utensils-this will help you feel satisfied with a healthy portion and may help you eat more slowly.

Avoid turning to food to manage difficult emotions. Address what is bothering you, go for a walk, or call a friend. Emotional eating can lead to choices higher in sugar, salt, and saturated fat.

Choose Healthy Snacks

Your body may be giving you hunger cues more frequently when you quit. Your body’s natural way of managing blood sugar and metabolism takes time to go back to normal. Choosing healthy snacks can help you manage your weight and energy level.

*  Celery stalks

*  Bell peppers, cut into slices

*  Cantaloupe, cut into cubes

*  Raw carrot sticks or baby carrots

*  Cucumber slices

*  Tomato wedges or cherry tomatoes

*  Broccoli or cauliflower florets

*  Green beans

*  Frozen veggies, microwaved

*  Apples

*  Peaches

*  Oranges or grapefruit

*  Strawberries or other berries

*  Bananas

*  Dried fruit

*  100% fruit juice

Other Healthy Snacks & Combinations:

*  Cut-up veggies with hummus, salsa, or nut butter

*  Pita bread with hummus

*  Granola bar (with less than 5g sugar)

*  Raw nuts (low-salt or no-salt)

*  Natural peanut butter on low-salt crackers, apple slices or celery sticks

*  Mini whole-wheat bagel with natural peanut butter or cream cheese

*  Hard boiled eggs

*  Trail mix with nuts, dried fruit, and seeds

*  Yogurt with berries and nuts (with less than 10g sugar)

*  Whole-grain crackers with cheese

*  Oatmeal with dried fruit and nuts

*  Scrambled eggs with veggies

*  Nut butter on a slice of whole-grain toast

*  Whole-grain cereal with milk

*  String cheese and low-sodium crackers

*  Smoothie with fruit, protein powder, and milk. Try adding avocado or leafy greens.

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.

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.

Spend time with a pet. Volunteer at a shelter. Spend time with a friend or family member’s pet. Go to a pet store, or look into adopting a rescue animal.

Spending time with a pet can:

*  Decrease production of cortisol, a stress hormone that can put you on edge and make you ill over time.

*  Increase serotonin, which helps you feel relaxed and happy.

*  Help you feel secure. Pets, especially dogs, can love unconditionally and may sense when you need extra support. Some pets are trained to help you manage certain emotions, like anxiety.