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Steps to help:
Get Motivated
You have to want to quit smoking to do it!
The good news is that nearly 50 million Americans have already quit smoking, which means the percentage of current smokers has fallen to 22%. Quitting is something any smoker can do, although many people who succeed in quitting may have to try several times before they finally make it.
Many smokers, once they really resolve to stop, quit “cold turkey” without using any of the smoking-cessation aids. Developing such will power takes time: people often pass through several “stages of change” when it comes to altering their longstanding habits.
What stage are you in?
- Pre-contemplation
Quitting just isn’t an option for you right now.
- Contemplation
You’re really thinking seriously about stopping.
- Action
You are motivated and are really trying to quit.
- Maintenance
You succeeded and continue to reinforce your new smoke-free lifestyle.
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Smoking Cessation Aids
- Nicotine gum, sprays, inhalers, and patches gradually taper your nicotine consumption, while reducing withdrawal symptoms like irritability, craving, and overeating.
- Buproprion, found in Zyban and Wellbutrin, is a prescription antidepressant that increases the level of dopamine in your brain, improving your ability to cope with the stress of quitting.
- Hypnosis is widely advertised as a way to quit smoking but it works best in the long term when used along with another method. Many people can’t quit smoking without help.
- If you smoke more than 20 cigarettes a day, light up within 30 minutes after waking up, or are unable to go without a cigarette for a week, you may need a “smoking cessation aid” to help you break the habit.
Self motivators include subscribing to the online support program at the American Lung Association website, using telephone quitlines (which may double your chances of quitting), & joining an online community like QuitNet.
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What if You're Not Quite Ready to Quit?
Tips:
- Smoke LESS. Try buying packs instead of cartons, with a brand you don’t enjoy as much, to make cigarettes less accessible and less pleasurable.
- Discard some cigarettes half-smoked, and ration the daily number you smoke.
- Don’t empty your ashtrays so you can see how much you really smoke – disgusting!
- Avoid smoking indoors and protect others from breathing your fumes.
- Don’t smoke mindlessly out of habit -- THINK before you light up.
- Don’t smoke under pressure. When you’re stressed, deal with it by chewing gum, exercising, talking to a friend, or doing something that relaxes you – besides snacking.
There is no substitute for quitting for good.
Procrastination is a common but potentially fatal mistake. The excuse “I’ll quit next year – there’s too much going on in my life right now” can easily lead to disease or death.
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Cigarettes' Effects
Kicking the tobacco habit can be difficult -- but like many other difficult things you’ll do in your life, it will be well worth the effort.
The use of tobacco is associated with at least 13 different diseases, and more are being discovered every year.
Tobacco is linked to:
- Lung, pancreatic, esophageal, kidney, bladder, and cervical cancer
- Bronchitis
- Emphysema
- Heart disease
- Macular degeneration (blindness)
- Premature wrinkling of the skin
- Stained teeth
- Bad breath (halitosis)
Cigarette toxins travel to every part of your body where blood flows. Using low-tar and light cigarettes does not reduce your risks.
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For More Help
Campus Resources:
- Student Health Service 293-2311
- Tobacco Research Center 293-7596
- Carruth Center for Counseling and Psychological Services 293-4431
Other Resources:
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