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Are you ready to quit smoking?
Posted 11/8/2012 Updated 11/8/2012
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11/8/2012 - GRAND FORKS AIR FORCE BASE, N.D. -- Have you finally had enough and are you ready to give quitting smoking a go?
The Great American Smokeout is Nov. 15 - the 3rd Thursday in November. Sign up now for Tobacco Cessation classes Nov. 13 at 11 a.m. and Nov. 15 at 4:30 p.m. You will receive a FREE quit kit plus an entry into a drawing for a free turkey.
Call 747-3853 or e-mail leah.melquist.2@us.af.mil to get registered.
And here are some tips for quitting:
Preparing to Quit
· Decide absolutely that you want to quit. Try to avoid negative thoughts about how difficult it might be.
· List all the reasons you want to quit. Every night before going to bed, repeat one of those reasons 10 times.
· Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time that you waste taking tobacco breaks, rushing out to buy a pack or a can, or hunting for a light, etc.
· Begin to condition yourself physically. Start a modest exercise program, drink more fluids, get plenty of rest, and avoid fatigue.
· Set a target date for quitting. This will make it easy for you to keep track of the day you became tobacco free and to celebrate that date every year!
Knowing What To Expect
· Have realistic expectations. Quitting isn't easy, but it's not impossible, either. More than 3 million Americans quit every year.
· Understand that withdrawal symptoms are temporary. Although they may last a month, your average craving is usually 3-10 minutes long.
· Know that your withdrawal symptoms will peak at day 3-5 if you are going cold turkey. Be aware that this will be your hardest time and use all your personal resources--will power, family, friends, and the tips given to you by this course--to get you through this critical period successfully.
· Know that most other relapses occur in the first 3 months after quitting, when situational triggers, such as a particularly stressful event, occur unexpectedly. These are the times when people reach for tobacco automatically, because they associate tobacco with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking or using smokeless tobacco is a habit, but a habit you can break.
· Realize that most successful ex-tobacco users quit for good only after several attempts. It takes the average smoker 4-7 "quits" before quitting for good. You may be one of those who can quit on your first try. But if you're not, DON'T GIVE UP. Just try again.
Involving Someone Else
· Most tobacco users who quit successfully do so with the help of a friend/buddy/spouse. Ask someone to quit with you.
· Bet a friend you can quit on your target date. Put your tobacco money aside for everyday you don't smoke or dip and forfeit it if you slip (But if you do slip, don't give up. Simply strengthen your resolve and try again.)
· Tell your family and friends that you're quitting and when. They can be an important source of support before, during, and after you quit. Don't tell family/friends if they WILL NOT be supportive. It is easy to be impressionable.
· Tell your family and friends not to take anything personally if you get irritable.
(Courtesy of the Health & Wellness Center)
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