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Other names: Brethaire

ACTION ON SMOKING: QUIT – IT’S A DEATH-DEFYING ACT
1. Know the facts: the risks of continuing to smoke, and the benefits from stopping. The decreased chance of getting a major disease, often a fatal one, is only part of the story. You will enjoy food more, cope better with exercise in everyday life and sport and you will probably lose your smoker’s cough. And if you smoke twenty cigarettes a day in the U.K. you will save at least 250 pounds a year.
2. Accept that it’s not easy to give it up. Changing a habit is a situation in which some self-confidence is necessary: you must accept that you are the boss. You are in charge where your health is concerned; your life span is your business – don’t be pushed around by the admen or the tobacconist. Their interests are different from yours. Here, at least, you can be a hero by being a quitter.
3. For most people the best way is to stop abruptly, not to go through a Prolonged cutting-down period. To make it easier, have a plan of action.
Decide on a day, a week or two ahead, rather than stopping on the spur of the moment. Commit yourself by telling your family, your friends and colleagues.
A good time to make the break is the first day of a holiday, or when changing your job or your home; these events help by bringing about a change in routine. But don’t defer it too long; why wait until after your heart attack? Don’t try to quit at a stressful time.
4. During your planning period, arrange to break the habit together with someone else – husband or wife, friend, partner, secretary, flat mate. It’s much easier in a group: each person helps the other’s resolve.
5. Another task during your period of preparation is to spot your vulnerable times. You may be aware of these, but many people are not. To find out your own smoking-times, keep a check-list of your trigger situations in your cigarette pack, and write down what you are doing each time you light up. Is it after a meal? Or on waking in the morning? Is it when using the phone, especially for a difficult call? Or in the pub, or at a party?
When you have compiled a list over three to four days, read it over. It will tell you the danger times. You will have some vital information, because the urge to smoke is triggered by these situations.
6. In the first week of quitting, change your routine to avoid these trigger situations. If one of your smoking times is after lunch, use a different restaurant or canteen for a few days, or bring a packed lunch to work. If it’s after the housework, do it at a different time of the day, and in a different sequence. If you smoke while driving the car, use a bus, train or cab for a few days. Don’t go to any parties during your first week. Re-route to avoid your usual tobacconist, and don’t torture yourself by having a pack or box in your pocket, bag or car, nor on your desk or coffee table.
7. Remember, you are not an addict. Smoking is largely a learned habit. You don’t have to fear a reaction like that suffered by an alcoholic or a morphine addict during withdrawal. The urge to smoke is strongest in the first three to four days, and after a week or ten days you are certainly over the worst. If you have a physical craving (many smokers don’t), it seldom continues for longer than a week.
At the same time, the habit, the urge conditioned by a trigger situation, can last much longer. Stay on your guard for a year, especially during these vulnerable moments, and you will be more likely to remain a non-smoker for life.
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This entry was posted on Tuesday, November 3rd, 2009 at 11:33 am and is filed under Anti-Allergic/Asthma, Anti-Infectives. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.