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It's Time to QUIT SMOKING!
Each year smoking kills more people than AIDS, alcohol, drug abuse, car crashes, suicides and fires combined.
You know smoking is bad for you. Now it's time to do something about it!
Four Steps to Success
1. Make a List of the reasons why you want to quit: for your children, to save money, for your health.
2. Make a Plan. This is the most important step. People who have a plan to quit are more successful.
· Pick a quit date and stick to it.
· Make a list of the times when your urge to smoke is the strongest. Plan how you're going to fight the urges: go for a walk, eat some carrots, drink water, etc.
· Talk to your healthcare provider about aids you can use to quit, like a patch or a prescription.
3. Change Your Habits: Do these simple steps:
· Smoke outside: Keep your home smoke-free.
· Smoke standing up: The goal is to break the connection between relaxation and smoking. You can relax when you get inside your smoke-free home.
· Smoke alone: Smoking is a social habit; break that connection, including smoking while talking on the phone!
· Have a smoke-free car: Clean your car and remove the ashtray.
4. Prepare for Your Quit Date:
· Clean your home: Throw out your ashtrays, matches and lighters.
· Don't buy cartons of cigarettes, only buy single packs.
· Develop a support system: Get the support of family and friends. If any of them are smokers, ask them not to smoke in front of you and not to offer you cigarettes.
Some Ways to Quit
· Cold Turkey: Only about 10 percent of people are able to quit cold turkey. There is no cost, but lots of withdrawal symptoms.
· Nicotine Replacement: This includes the patch, gum, etc. These can help with withdrawal symptoms. The cost is about $25 a week on average. Always speak with your healthcare provider prior to starting.
· Prescription Drugs: There is a non-nicotine medication available by prescription. Bupropion is an antidepressant that reduces nicotine withdrawal symptoms.
Information compiled by Douglas Marshall, MA, RN, OCN, Community Oncology Service Coordinator for the Fox Chase Virtua Health Cancer Program in New Jersey.
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