National Non-Smoking Week (NNSW) has been observed for more than 30 years. It is one of the longest running and most important events in Canada’s ongoing public health education efforts. Established in 1977 by the Canadian Council for Tobacco Control (CCTC), its goals are:
• to educate Canadians about the dangers of smoking;
• to prevent people who do not smoke from beginning to smoke and becoming addicted to tobacco;
• to help people quit smoking;
• to promote the right of individuals to breathe air unpolluted by tobacco smoke;
• to denormalize the tobacco industry, tobacco industry marketing practices, tobacco products, and tobacco use; and
• to assist in the attainment of a smoke-free society in Canada.
14 Best Quit-Smoking Tips for 2014
1. Know why you want to quit:
So, you want to quit, but do you know why? Ask yourself what do you have to benefit by quitting – is it to be a good role model, are you afraid of lung cancer, do you want to look and feel better – Is your reason to quit stronger than your reason to light up?
2. Don’t go cold turkey:
Many smokers are tempted to quit cold turkey – after all it’s all about will power, right? No – it is not only about will power – Nicotine is addictive and so the brain has become used to having nicotine and starts craving it. Depriving the brain from nicotine leads to cravings and withdrawal symptoms. Ninety five percent of people who try to stop smoking without therapy or medication end up relapsing.
3. Try nicotine-replacement therapy:
Many options are now available over the counter to reduce the cravings and make quitting more comfortable. Studies show that using these products can double your chances of quitting successfully. Make sure you talk to a professional to select the right therapy.
4. Consider prescription pills
These pills reduce your cravings by affecting the chemicals in your brain and leave you less satisfied after you smoke. Discuss with your doctor if this is of interest to you to assist you in quitting.
5. Don’t do it alone:
Tell your friends, family and co-workers that you’re trying to quit. Their encouragement may make all the difference to see you through tough times.TTT medication to boost your odds of success
6. Manage stress:
One reason people smoke is that the nicotine helps them relax. You need to find other ways to relax without smoking. Think of ways that may help you – listening to music, painting, going for a walk, yoga, massage are some ideas.
7. Avoid alcohol:
Many smokers tend to smoke more while consuming alcoholic beverages. If this is the case, consider reducing the amount of alcohol while you are trying to quit.
8. Avoid other triggers:
Identify your triggers – is it social, is it coffee. Once you know what your triggers are, you can take steps to avoid or minimize them.
9. Make a plan:
Set a quit date. Avoid special events and chose a day with a regular schedule. Start preparing for this date in advance - Make a list of all the things that may get in your way and write down a plan how you will deal with these, make sure you have your medication in your possession and clean out your house – throw out your ashtrays, lighters, matches – anything that may tempt you to smoke.
10. Don’t give up:
Many people relapse and start smoking again. If this happens, don’t be hard on yourself. Relapse is very common – in fact only about half the people stay smoke free after their first try and it may take 3 to 4 attempts (or more) before successfully quitting. (Remember – “Quitting smoking is easy, I’ve done it hundreds of times” – quoted by Mark Twain)
11. Step up – move:
Physical activity can help reduce cravings, help relax and ease some of the withdrawal symptoms. Something as simple as going for a short walk may not only distract you from smoking, but make you feel good and burn off some calories.
12. Eat fruits and vegetables:
Individuals who stop smoking have a tendency to gain weight usually because of increased consumption. By watching what you eat – for example focus on eating more fruits, vegetables, low fat dairy products and keeping a journal of what you are eating and drinking may minimize the weight gain.
13. What’s In It for you?
In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself by spending part of it on something fun for you.
14. Can’t quit – consider reducing:
If you are having a hard time quitting all together consider reducing. Again, make a plan to reduce gradually at your comfort level. Every cigarette less smoked equates to less chemicals entering your body.
For more information, please visit the National Non-Smoking Week website.
The Leduc Beaumont Devon Primary Care Network offers a comprehensive Smoking Cessation Program for anyone interested through either physician or self referral. The program involves individual one-on-one appointment with the Pharmacist at the LBD PCN. After an assessment, the pharmacist will d assists you to make a plan that can result in a successful quit.
