Leave the Pack Behind – Wilfrid Laurier University

TO QUIT OR NOT TO QUIT

Have you tried to quit before? Many people have already tried to quit. If you’ve ever quit for more than 24 hours, you probably know first-hand that smoking is a hard habit to break, but keep trying! Few smokers are able to quit the first time they try. In fact, many people try several times before they finally quit for good. That’s normal.

Whether you’ve tried to quit smoking before or if this is your first time, you probably need to change the way you think about cigarettes and smoking. For example, anyone who expects quitting to be easy usually finds out that it is harder than they think. They can get so frustrated that they give up trying to quit.

It may help to think of smoking and quitting like this:

·         Smoking is bad for me. Period!

·         Willpower isn’t usually enough, but it can be a good start. I have the willpower to get started.

·         Quitting is tough but I’m tougher.

·         I don’t have to hide my anger, disappointment or other feelings with a  cigarette

·         There is always something else I can do besides smoking

·         My second hand smoke hurts my family and friends

·         I want my freedom from cigarettes!

·         I can enjoy life without smoking.

RESIST THE URGE TO SMOKE

Even though you haven’t quit yet, it is smart to think of what it will be like when you do. How will you resist the urge to smoke? Here are some ideas:

·         Avoid places and activities that give you the urge to smoke. Create a smoke-free, fresh environment for yourself at home.

·         Try drinking lots of water and fruit juice, but avoid beverages such as alcohol or coffee if you associate these with smoking.

·         Change your routine so smoking doesn’t fit in anymore

·         Practice new ways to handle stress

·         To replace the sensation of a cigarette in your hand, try holding something else of a similar shape, like a pencil or a straw.

·         Resist cravings to smoke by doing something else

·         Review your reasons for quitting

·         Throw away your cigarettes

·         Notice how much better you feel

·         Ask a friend to help you resist the urge to smoke

·         If you find yourself craving a cigarette, don’t let yourself have one right away. By waiting 5-10 minutes, you might find that the craving has passed and that you no longer need one.

TAKING ACTION

There is so much to be gained from quitting smoking. If you have recently quit, you may have already experienced some of the benefits, but there are many other benefits still to look forward to.

After:

·         20 minutes of not having a cigarette, your blood pressure will return to normal

·         8 hours the carbon monoxide (CO) and nicotine levels in the body is reduced; oxygen levels in the blood returns to normal

·         24 hours after stopping your lungs will start to clean themselves of mucus that has built up over time

·         48 hours all nicotine has left your body. Your sense of small and taste will begin to improve. Most importantly, chances of having a heart attack start to diminish.

·         72 hours of being smoke-free means that breathing becomes easier as your bronchial tubes begin to relax and your lung capacity increases. Many people also begin to experience increased energy levels

·         2 weeks to 3 months notable improvements in circulation and lung function

·         6 months improvements in coughing, sinus congestion, tiredness and shortness of breath

·         1 year the risk of getting a smoking related heart attack falls by 50%

·         10 years the risk of death caused by lung cancer falls by 50%

·         15 years the risk of death is equivalent to that of a person who has never smoked

Resources

Health Canada

http://www.smokefree.gov/index.asp