Stop Smoking Pdf

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This is a free telephone support service that can help people who want to stop smoking or using tobacco. Callers are routed to their state quitlines, which offer several types of quit information and services.

Ready to stop smoking? These tips will help you kick the cigarette habit for good.

These may include: Free support, advice, and counseling from experienced quitline coaches A personalized quit plan Practical information on how to quit, including ways to cope with nicotine withdrawal The latest information about stop-smoking medications Free or discounted medications available for at least some callers in most states Referrals to other resources Online Help Get free help online, too.

References U.

Department of Health and Human Services. Atlanta: U. National Institute on Drug Abuse. American Society of Addiction Medicine. Rockville MD : U.

National Toxicology Program. Report on Carcinogens, Thirteenth Editionexternal icon. Centers for Disease Control and Prevention. Morbidity and Mortality Weekly Report ;65 52 [accessed Jan 24].

Drink water — Slowly drink a large glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal.

How to Quit Smoking

Light something else — Instead of lighting a cigarette, light a candle or some incense. Get active — Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block. Try to relax — Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises.

Go somewhere smoking is not permitted — Step into a public building, store, mall, coffee shop, or movie theatre, for example. Preventing weight gain after you stop smoking Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes. You may even be using it as a reason not to quit.

However, gaining weight is NOT inevitable when you stop smoking. Smoking dampens your sense of smell and taste, so after you quit food will often seem more appealing. You may also gain weight if you replace the oral gratification of smoking with eating unhealthy comfort foods. Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to quickly soothe yourself.

Listen to uplifting music, play with a pet, or sip a cup of hot tea, for example. Eat healthy, varied meals. Eat plenty of fruit, vegetables, and healthy fats. Avoid sugary food , sodas, fried, and convenience food. Learn to eat mindfully. Emotional eating tends to be automatic and virtually mindless.

Are you really still hungry or eating for another reason? Drink lots of water.

Drinking at least six to eight 8 oz. Water will also help flush toxins from your body. Take a walk. Not only will it help you burn calories and keep the weight off , but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal.

Snack on guilt-free foods. Good choices include sugar-free gum, carrot and celery sticks, or sliced bell peppers or jicama. Medication and therapy to help you quit There are many different methods that have successfully helped people to kick the smoking habit. Medications Smoking cessation medications can ease withdrawal symptoms and reduce cravings. They are most effective when used as part of a comprehensive stop smoking program monitored by your physician.

Talk to your doctor about your options and whether an anti-smoking medication is right for you.

The U. It relieves some of the withdrawal symptoms by delivering small and steady doses of nicotine into your body without the tars and poisonous gases found in cigarettes.

This type of treatment helps you focus on breaking your psychological addiction and makes it easier to concentrate on learning new behaviors and coping skills. Non-nicotine medication. These medications help you stop smoking by reducing cravings and withdrawal symptoms without the use of nicotine.

Medications such as bupropion Zyban and varenicline Chantix, Champix are intended for short-term use only. What you need to know about e-cigarettes Since it eliminates the tar and toxic gases found in cigarette smoke, smoking e-cigarettes vaping is almost certainly less dangerous than smoking conventional cigarettes.

While different studies have conflicting results, e-cigarettes may also be helpful in kicking the habit. However, there are some downsides to vaping: The liquid used in e-cigarettes contains nicotine which has many negative health effects, including high blood pressure and diabetes.

The nicotine from e-liquid is especially dangerous to the developing brains of children and teens. E-liquids may contain flavoring agents that can cause chronic lung disease.

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Some vaporizers can generate significant amounts of toxins such as formaldehyde. These include: Hypnosis — This is a popular option that has produced good results for many smokers struggling to quit.

Forget anything you may have seen from stage hypnotists, hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to stop smoking and increase your negative feelings toward cigarettes. Acupuncture — One of the oldest known medical techniques, acupuncture is believed to work by triggering the release of endorphins natural pain relievers that allow the body to relax.

As a smoking cessation aid, acupuncture can be helpful in managing smoking withdrawal symptoms. Behavioral Therapy — Nicotine addiction is related to the habitual behaviors or rituals involved in smoking.

Quitting Smoking

Behavior therapy focuses on learning new coping skills and breaking those habits. Motivational Therapies — Self-help books and websites can provide a number of ways to motivate yourself to give up smoking. One well known example is calculating the monetary savings.While different studies have conflicting results, e-cigarettes may also be helpful in kicking the habit.

Drinking at least six to eight 8 oz. Medications Smoking cessation medications can ease withdrawal symptoms and reduce cravings. Get out of a tempting situation.

The U. Percentage of adult daily cigarette smokers who stopped smoking for more than 1 day in because they were trying to quit More than 5 out of 10 Reinforce your victories. While the decision to give up has to come from the teen smoker him- or herself, there are still plenty of ways for you to help. Reduced respiratory symptoms, such as coughing, wheezing, and shortness of breath.

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