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Manual How to quit smoking

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Smokers who try to gradually taper down the amount they smoke are less likely to quit than those who do so abruptly. The NHS recommends that a combination of nicotine replacement therapies — such as a nicotine patch along with faster acting forms, such as gum or nasal spray — is far more effective than relying on a single therapy. A patch is a good baseline, but you also need something that acts quickly when you get a craving.

A recent study found them to be almost twice as effective at helping smokers quit. National Institute for Health and Care Excellence guidelines emphasise that behavioural support, not just pharmacotherapies, is crucial to successfully quitting smoking. Whether this comes in the form of family or friends, or counselling from your local Stop Smoking service , this can help give smokers a motivation to quit.

Behavioral Therapy — Nicotine addiction is related to the habitual behaviors or rituals involved in 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. Some people have been able to find the motivation to quit just by calculating how much money they will save.

It may be enough to pay for a summer vacation. Smokeless tobacco, otherwise known as spit or chewing tobacco, is not a safe alternative to smoking cigarettes. It contains the same addictive chemical, nicotine, contained in cigarettes. In fact, the amount of nicotine absorbed from smokeless tobacco can be 3 to 4 times the amount delivered by a cigarette. Instead, turn the relapse into a rebound by learning from your mistake. Analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into, and make a new stop-smoking plan that eliminates them.

You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit. But the choice is yours. Throw out the rest of the pack. Look back at your quit log and feel good about the time you went without smoking. Find the trigger. Exactly what was it that made you smoke again?

1. Determine your ‘why’

Decide how you will cope with that issue the next time it comes up. Are you using a medicine to help you quit? Call your doctor if you start smoking again. But if they do make the decision to stop smoking, you can offer support and encouragement and try to ease the stress of quitting. Investigate the different treatment options available and talk them through with the smoker; just be careful never to preach or judge. You can also help a smoker overcome cravings by pursuing other activities with them, and by keeping smoking substitutes, such as gum, on hand. Congratulate them on the time they went without cigarettes and encourage them to try again.

Your support can make all the difference in helping your loved one eventually kick the habit for good. Most smokers try their first cigarette around the age of 11, and many are addicted by the time they turn 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. American Lung Association. American Cancer Society. American Heart Association. E-cigarettes: Good news, bad news — Potential harms and benefits of e-cigarettes. Harvard Health Publications. In the U. Canada : Visit Health Canada or call the helpline at Worldwide : Nicotine Anonymous offers a Step program modeled after Alcoholics Anonymous with meetings in many different countries.

Cigarette cravings Irritability, frustration, or anger Anxiety or nervousness Difficulty concentrating Restlessness Increased appetite Headaches. Coping with cigarette cravings in the moment Find an oral substitute — Keep other things around to pop in your mouth when cravings hit. 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. 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. Some vaporizers can generate significant amounts of toxins such as formaldehyde. Source: Harvard Health Publications. Smokeless or spit tobacco is NOT a healthy alternative to smoking Smokeless tobacco, otherwise known as spit or chewing tobacco, is not a safe alternative to smoking cigarettes.

Tips for parents of teen smokers Try to avoid threats and ultimatums. Find out why your teen is smoking; they may want to be accepted by a peer group or want your attention. Talk about what changes can be made in their life to help them stop smoking. Be patient and supportive as your child goes through the quitting process. Set a good example for your kids by not smoking yourself. Parents who smoke are more likely to have children who smoke. Know if your children have friends that smoke.

How to Quit Smoking - ejuliwaqyd.cf

Talk with your kids about ways to refuse a cigarette. Explain the health dangers, as well as the unpleasant physical aspects of smoking such as bad breath, discolored teeth and nails. Establish a smoke-free policy in your home. Source: American Lung Association. Other resources.

How to Quit Smoking Plan - 8 Steps to Quitting For Good

American Heart Association E-cigarettes: Good news, bad news — Potential harms and benefits of e-cigarettes. Instead, try eating more fruits and vegetables. You probably tend to disqualify the positives and focus on the negatives. Reinforce your victories. Nicotine replacement therapy NRT helps reduce nicotine withdrawal symptoms that many smokers say is their main reason for not quitting.

7 ways to get past nicotine cravings

Nicotine replacement therapy increases the rate of quitting by 50 to 70 percent 4. Nicotine replacement therapy is not a substitute for coping strategies. It deals with the physical addiction to nicotine, but does not deal with the behavioral or psychological addiction to smoking. So some sort of smoking cessation program and strategy is still important. Some people may not be able to use nicotine replacement therapy because of allergies or other conditions. You should always consult your physician when making decisions about your health. There are three broad categories of nicotine replacement therapy: nicotine that is absorbed through the skin, mouth, and airways.

Here are some important points to help you decide:. The nicotine patch is convenient because it provides long term relief from nicotine withdrawal, and you only have to think about it once a day. The nicotine patch is the most studied type of nicotine replacement therapy, and significantly increases your chances of success by 50 to 70 percent. Nicotine lozenges and nicotine gum provide short term relief from nicotine withdrawal symptoms. They also help deal with oral cravings that a nicotine patch cannot.

The most effective smoking cessation combination is a nicotine patch for long term relief, and nicotine lozenges for breakthrough carvings. The nicotine in lozenges and gum is absorbed through the inner surface of your mouth rather than through your stomach. Food and drinks can affect how the nicotine is absorbed. Most people find nicotine lozenges easier to use than nicotine gum.

1. Prepare for quit day

Nicotine gum can stick to dental work. How do you use nicotine lozenges? Suck on a lozenge until it is fully dissolved, about 20 to 30 minutes. Do not bite or chew it like hard candy, and do not swallow it. How do you use nicotine gum? Chew the gum slowly until you get a peppery taste or tingle in your mouth.

Then hold it inside your cheek park it until the taste fades. Then chew it again to get the tingle back, and park it again. Nicotine inhalers and nasal sprays are the most fast acting of all nicotine replacement methods. But because they work so quickly they have a higher risk of becoming addictive. However, if they feel they need to continue using the product for longer in order to quit, it is safe to do so in most cases. In other words, follow the instructions, but it is reasonable to use the patch for up to 5 months, if you have the approval of your health care professional.

In my experience, most people relapse when they taper down too quickly from the full strength 21 mg patch to the 14 mg patch. Yes, if you use nicotine replacement therapy incorrectly. Speak to your health professional about the correct way to use it. If you experience any of these symptoms call your doctor. More serious symptoms of nicotine overdose or nicotine poisoning include:.

Call Poison Control and get emergency help if you suspect nicotine overdose or nicotine poisoning. Nicotine replacement therapy is considered safe for smokers with a history of cardiovascular disease. It does not increase the risk of heart attacks and strokes in smokers with a history of cardiovascular disease.

There is not enough evidence to be absolutely sure that nicotine replacement therapy is safe for pregnant women. There are prescription drugs that can help you quit. Some can be used along with nicotine replacement therapy. Most have to be started before your planned quit day, and all need a prescription. Zyban Wellbutrin, bupropion is a prescription antidepressant that was later discovered to reduce nicotine cravings and help people quit smoking.

It does not contain nicotine. It acts on chemicals in the brain that cause nicotine cravings. Large scale studies have shown that Zyban is at least as effective as nicotine replacement therapy in smoking cessation. Zyban works best if you start it 1 to 2 weeks before you quit smoking. The usual dosage is mg tablets once or twice per day.

Your doctor may want to continue it for 8 to 12 weeks after you quit smoking to help reduce the chance of relapse. The most common side effects include : dry mouth, trouble sleeping, agitation, irritability, indigestion, and headaches.

Antidepressants may increase the risk of suicide in persons younger than When prescribed for smoking cessation, there have been four suicides per one million prescriptions and one case of suicidal ideation per ten thousand prescriptions. Combining Zyban and nicotine replacement therapy, is usually more effective than either treatment alone. Zyban reduces cravings by working on brain chemistry, and nicotine replacement therapy works by gradually weaning your body off nicotine.

Zyban combined with nicotine replacement therapy can slightly increase your blood pressure. Therefore monitoring of blood pressure is recommended in these cases.