Šalje: QuitSmokingTips [bwprice@quitsmokingsupport.com] Poslano: 10. rujan 2000 16:21 Prima: List Member Predmet: QuitSmokingTips: Volume 2 Number 31 QuitSmokingTips - http://www.quitsmokingsupport.com In this issue for Sunday September 10, 2000 Welcome to QuitSmokingSupport.com's Newsletter! If you feel that the material in this newsletter may be of benefit to anyone that you know please feel free to pass it on! Do you have any question you want answered related to quitting smoking? We will try and answer them at: http://www1.askme.com/ViewProfile.asp?xid=520204&cid=2706 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ What's New On QuitSmokingSupport.com: Visit our NEW faster loading quitting smoking bulletin board at: http://network54.com/Hide/Forum/76750 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sponsor Advertisement: Make sure you visit QuitSmoking.com Excellent Information and Products to Help Smokers Quit! http://www.quitsmoking.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sponsor Advertisement: TRYING TO QUIT SMOKING? Using the Nicotrol Inhaler? * Harris Interactive invites you to participate in a research study designed to learn more about your experiences using the NicotrolŽ Inhaler. * Participation involves completing up to six short surveys over the next seven months, either by phone or internet. * Qualified participants will receive payment for each interview completed, totaling up to $60. * You must be over the age of 18 and using the NicotrolŽ Inhaler to enroll in this study. * For more Information Call: 1-877-889-8593 OR, go to: http://survey.harrispollonline.com/11662f.htm ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Quitting Smoking The decision to smoke is a personal choice. So is the decision to quit. Brown & Williamson believes that everyone should have the right to make those decisions for herself or himself. Public health officials in the United States have been successful for decades in publishing their conclusions that smoking is a cause of disease, and encouraging smokers to quit. Some smokers who have made the choice to smoke may question the extent to which their risk of disease may be reduced if they continue to smoke but simply cut down on the number of cigarettes they smoke, instead of quitting. Although most of the evidence suggests that the risks of smoking decrease as the number of cigarettes smoked per day decreases, the risks are still significantly higher than those of nonsmokers. However, for those who are concerned about or wish to reduce the risk of smoking, public health authorities have consistently informed smokers that the best way to do so is to quit. The scientific evidence supports this advice, suggesting that the amount of time for which people smoke is the most significant factor associated with the risk of smoking. In other words, the data suggest that starting to smoke later in life is better than starting to smoke earlier, and quitting early is better than quitting later. In the most recent review of the published evidence, the National Cancer Institute (NCI) in 1997 commented that: "data clearly documents that quitting smoking results in substantial benefits for one's health, regardless of how long or how much one has smoked." They report, for example, that "the risks of CHD [coronary heart disease] for heavy smokers may eventually return to those of never-smokers after 20 years of cessation." Consistent with this scientific evidence and with the advice of health authorities, Brown & Williamson believes that only adults should make the choice to smoke, and that, for people who wish to reduce the risks associated with smoking, the best way to do so is to quit. If you are a smoker who has made the choice to quit, here are some of the things we think you can do to increase your chances of success. Deciding to Quit: So you've decided to quit smoking. Now what? Maybe you've heard the horror stories of friends who quit, or quit and started again. Weight gain. Irritability. Or just plain missing the enjoyment of a cigarette with a cup of coffee or after a meal. Perhaps you've been persuaded by the media that quitting is impossible. The good news for those of you who want to quit is that millions of people have stopped smoking successfully. In fact, according to the U.S. Surgeon General in 1990, almost 45 million American smokers have quit, most without outside help. There are now as many Americans who have smoked and quit as there are Americans who continue to smoke. You're not alone, and you can do it! And contrary to rumors, the average weight gain after quitting smoking is just four to five pounds. Not much. And that can be worked off over time with a regular exercise program and a common-sense approach to eating. The most important factors in the process of quitting smoking are the desire to quit and the belief that you can do it. Academic research on quitting smoking suggests that one of the best predictors of success in quitting smoking is the amount or level of confidence you have that you can successfully quit. Many failures are the result of a less-than-100% commitment to the goal. "I really should quit," just isn't strong enough. Being badgered into trying to quit generally doesn't work either. When family or other sources of pressure force someone to try to quit, the personal resolution may be lacking. Most of us don't do our very best without real commitment. A decision to quit based on a complete desire to quit and a belief that you can do it is the ticket to success. There are lots of tips, programs, techniques and pharmaceutical products that claim to help...and some may. Everything from acupuncture to hypnosis to group therapy to nasal sprays is available. We encourage you to take a look at the wide selection of programs and products that are available and see what looks as though it might work for you. Why Quit? Your reasons for wanting to quit smoking are your own. Why do you want to quit? Write down the reasons. Examine them. Challenge them. When they are solid - when you are confident in them - you should be ready. This list of reasons to quit is the foundation of your commitment to quit. Keep it handy, put a copy in your purse or wallet. In the early days, it may help to reach for your list of reasons when you would be reaching for a pack of cigarettes. More academic research suggests that a belief that the benefits of quitting outweigh the benefits of smoking is another crucial determination of success. If you want to be successful in quitting, you must believe that quitting smoking will provide you with more benefits than continuing to smoke. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Preparing Yourself For Quitting Smoking by Steve Sprinkel Many smokers have successfully given up cigarettes by replacing them with new habits, without quitting "cold turkey," planning a special program, or seeking professional help. The following approaches include many of those most popular with ex-smokers. Remember that successful methods are as different as the people who use them. What may seem silly to others may be just what you need to quit - so don't be embarrassed to try something new. These methods can make your own personal efforts a little easier. Pick the ideas that make sense to you. And then follow through - you'll have a much better chance of success. PREPARING YOURSELF FOR QUITTING... Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be. List all the reasons you want to quit. Every night before going to bed, repeat one of the reasons 10 times. Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, etc. Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue. Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year. KNOWING WHAT TO EXPECT... Have realistic expectations - quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year. Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks. Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends, and the tips in this booklet - to get you through this critical period successfully. Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break. Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again. INVOLVING SOMEONE ELSE... Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.) Ask your spouse or a friend to quit with you. Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit. WAYS OF QUITTING... Switch brands .Switch to a brand you find distasteful. Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine. Cut down the number of cigarettes you smoke: Smoke only half of each cigarette. Each day, postpone lighting your first cigarette 1 hour. Decide you'll smoke only during odd or even hours of the day. Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity. Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette. Reach for a glass of juice instead of a cigarette for a "pick-me-up." Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it. Don't Smoke "Automatically" Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit. Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant. Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach. If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it. Make smoking inconvenient: Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another. Stop carrying cigarettes with you at home and at work. Make them difficult to get to. Make smoking unpleasant: Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects. Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents. JUST BEFORE QUITTING... Practice going without cigarettes. Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time. Tell yourself you won't smoke today, and then don't. Clean your clothes to rid them of the cigarette smell, which can linger a long time. ON THE DAY YOU QUIT... Throw away all your cigarettes and matches. Hide your lighters and ashtrays. Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way. Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents. Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding. Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks. Buy yourself a treat or do something special to celebrate. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Take care and have a great week! Blair support@quitsmokingsupport.com QuitSmokingSupport.com http://www.quitsmokingsupport.com ______________________________________________________________________ To unsubscribe, write to quitsmokingtips-unsubscribe@listbot.com Start Your Own FREE Email List at http://www.listbot.com/links/joinlb