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Stop Smoking Tips

Believe that you can quit and you will


Page Contents
  • Five Keys for Quitting
  • Stop Smoking Print & Post It Tips
  • Top 10 Reasons To Stop Smoking

Five Keys For Quitting


Studies have shown that these five steps will help you quit and quit for good. You have the best chances of quitting if you use them together.

1. Get Ready

  • Set a quit date.
  • Change your environment.
  • Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.
  • Don't let people smoke in your home or car.
  • Review your past attempts to quit. Think about what worked and what did not.
  • Once you quit, don't smoke - not even one puff!

2. Get support - Studies have shown that you have a better chance of being successful if you have help.

3. Learn New Skills»» & Behaviors

  • Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.
  • When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.
  • Do something to reduce your stress. Take a hot bath, exercise, or read a book.
  • Plan something enjoyable to do every day.
  • Drink a lot of water and other fluids.

4. Get Medication & Use It Correctly - Medications can help you stop smoking and lessen the urge to smoke.

The U.S. Food and Drug Administration (FDA) has approved five medications to help you quit smoking:
  • Bupropion SR-Available by prescription.
  • Nicotine gum - Available over the counter.
  • Nicotine inhaler - Available by prescription.
  • Nicotine nasal spray - Available by prescription.
  • Nicotine patch - Available by prescription and over the counter.

5. Be prepared for relapse or difficult situations. - Most relapses occur within the first 3 months after quitting.

Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:

  • Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
  • Other Smokers. Being around smoking can make you want to smoke.
  • Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal - quitting smoking. Some quit-smoking medications may help delay weight gain.
  • Bad Mood or Depression. There are a lot of ways to improve your mood other than smoking.

Stop Smoking Print & Post Tips

20 Minutes After Quitting

  • Your heart rate drops.
12 hours After Quitting
Carbon monoxide level in your blood drops to normal.
2 Weeks to 3 Months After Quitting
  • Your heart attack risk begins to drop.
  • Your lung function begins to improve.
1 to 9 Months After Quitting
  • Your Coughing and shortness of breath decrease.
1 Year After Quitting
  • Your added risk of coronary heart disease is half that of a smoker's.
5 Years After Quitting
  • Your stroke risk is reduced to that of a nonsmoker's 5 years (min) after quitting.
10 Years After Quitting
  • Your lung cancer death rate is about half that of a smoker's.
  • Your risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases.
15 Years After Quitting
  • Your risk of coronary heart disease is back to that of a nonsmoker's.

Top 10 Reasons To Stop Smoking


  1. I will reduce my chances of having a heart attack or stroke.
  2. I will reduce my chances of getting lung cancer, emphysema, and other lung diseases.
  3. I will have better smelling clothes, hair, breath, home, and car.
  4. I will climb stairs and walk without getting out of breath.
  5. I will have fewer wrinkles.
  6. I will be free of my morning cough.
  7. I will reduce the number of coughs, colds, and earaches my child will have.
  8. I will have more energy to pursue physical activities I enjoy.
  9. I will treat myself to new books or music with the money I save from not buying cigarettes.
  10. I will have more control over my life.

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