|
pop up description layer
|
 Karen's Tips to Quit Smoking 1) Decide if you want to reduce your smoking or completely quit. Cutting back significantly on the number of cigarettes you smoke every day can produce positive health effects, too. Don't undermine your confidence by trying to quit altogether when you're not really ready. 2) Gather your support team around you. If you live in an area where there is structured tobacco cessation program, use that resource! Others who can offer invaluable support include: health care providers, case managers, psychiatrists, therapists, friends and family. 3) Don't be discouraged by those who don't understand your decision to quit. Some mental-health service providers and family members may be apprehensive or even unsupportive because they're worried that quitting will upset a stability you've all worked so hard to achieve. Focus on the advice and assistance of those who are encouraging. Try not to feel threatened by those who just don't share your vision of a smoke-free life yet. 4) Remember that quitting smoking is a process. This can be pretty frustrating, because once we make a decision, we want everything to fall perfectly into place. The only way to quit smoking for most people is to take it in steps--learning from each step and preparing for the next one. 5) Make a list of why you like smoking and why you'd like to quit. This is so important because it acknowledges that we like some of what smoking gives us but forces us to be honest about all the ill effects as well. (Hint: Don't just write "negative health effects" under the reasons to quit; be as specific and personal as possible. For example, "I cough for 15 minutes every morning when I first get up.") 6) Develop a quit plan. Begin with deciding on a quit date at least two weeks in the future to give yourself plenty of time to prepare. Talk to your health care provider(s) about your suitability for nicotine replacement therapy. Nicotine patches can only be used to help you quit, not reduce. Gum and lozenges are more appropriate for reduction efforts. 7) Identify your triggers--the times of situations when you'll be most tempted to smoke. Think about your favorite cigarettes of the day, such as first thing in the morning or right after meals, and write them all down. Keep this list going for a few days, so you can include ones that don't spring immediately to mind. Many of use cigarettes to deal with boredom and emotional upset, too. 8) Develop strategies to deal directly with each specific trigger. Distracting yourself from thoughts of cigarettes and old smoking patterns will be the biggest help in resisting cigarettes, especially in the first few weeks of your quit plan. Think of activities you already enjoy that can substitute for each cigarette. For example, eat breakfast as soon as you wake up instead of smoking. Or take a short walk in the neighborhood after a meal. Jigsaw puzzles, knitting, drawing, make collages, swimming, gardening--anything that moves you from smoking to pleasurable smoke-free activities can truly be a life-saver. 9) Reward yourself for each victory! Whether you've been smoke-free for an hour, a day, a week, a month or year, remind yourself often of this brave, wonderful thing you're doing for yourself. Use your imagination to come up with presents and treat yourself. And try to have compassion, patience and a sense of humor with yourself all along the way. 10) Give back to your community. This is definitely not for everybody, but talking about your quitting experience to groups of policymakers, mental-health service providers, tobacco cessation professionals, and, especially, other people with mental-health problems, can be fun, very satisfying way to feel stronger and happier in your new smoke-free life! |
|
