Stopping Smoking: ASH's 15 Tips—Action on Smoking and Health 1. Get Professional Help Ring
Stopping Smoking: ASH's 15 Tips—Action on Smoking and Health
1. Get Professional Help
Ring the helpline on Freephone 0800-169-0169 for information and advice. Pregnant women seeking help in stopping smoking can call the pregnancy Quit line on 0800-169-9169. Specialist help lines are also available in Asian languages. Your doctor, pharmacist, or health visitor should also give advice and they should tell you if there are special services for smokers in your area.
2. Prepare Mentally
You are not alone! 70% of British smokers would like to quit and about 3 million try each year. More than 11 million people in Britain have quit and are now ex-smokers. However, it can be tough and you will need lots of willpower to break the hold of nicotine--a powerful and addictive drug. An important part of this is to know what you would gain and what you would lose from stopping smoking. One ex-60-a-day smoker (Allen Cart, author of best-selling The Easy Way to Stop Smoking) says:
"There is absolutely nothing to give up... there is no genuine pleasure or crutch in smoking. It is just an illusion, like banging your head against a wall to make it pleasant when you stop."
3. Demolish Smoking Myths
Soon after smoking a cigarette the body and brain start to want more nicotine and many people begin to feel increasingly uncomfortable until they have the next cigarette. Smoking feels pleasurable, but much of the pleasure of smoking is relief of withdrawal from nicotine. There are times that many people feel distracted or unable to enjoy themselves. This is nicotine withdrawal in action. See it this way, cigarettes are not a familiar friend but more like a greedy parasite demanding constant attention.
4. Understand What to Expect
Most people find the first few days difficult and for some it can be a long struggle, but things will typically start to get better after the third or fourth day. Nicotine withdrawal may make you restless, irritable, frustrated, sleepless, or accident prone--but these things will pass and you will quickly start to feel the benefits.
5. Make a List of Reasons Why You Want to Stop Smoking
It means different things to different people, but if you know what you want from stopping, it could help you through the most difficult moments.
6. Consider the Money
Main brand cigarettes now cost £4.48 after the April 2003 budget. The table shows how much smoking costs at current prices.
7. Set a Date
Some people make a New Year's Day resolution, others pick their birthday, and you can join in with others on No Smoking Day the second Wednesday of every March when up to a million smokers have a go. Any day will do, but choosing a date will help mental preparation.
8. Involve Friends or Family
If you live with someone else that smokes, it will be much easier to quit if you do it together. When expecting a baby, both parents should do it together. One common mistake is not to take the effort to quit smoking seriously enough. Really putting your whole commitment behind it will help you have the right frame. of mind to face the challenge.
9. Deal with Nicotine Withdrawal
Nicotine is a powerful addictive drug and you can roughly double the chances of successfully quitting smoking by using nicotine replacement therapies such as patches, lozenges, inhalers, and/or gum. The idea is to come off nicotine gradually by using a low nicotine dose to take the edge off the cravings and have a "soft landing". Nicotine products include Nicorette, NiQuitin CQ and Nicotinell. An alternative to nicotine products is the drug Zyban which is only available on prescription. Although it is proven to be effective, as with all drugs there is a risk of side effects and
A.Y
B.N
C.NG