There’s no denying
that it’s
tough to quit smoking.
But there’s also no denying that giving
up cigarettes is one of the most important
things you can do for your health.
Tat can be your main motivation for
quitting. But a little thought can help as
well.
Perhaps you smoke for reasons you
don’t think about. Or you continue smok-
ing for reasons you do give thought to—
like the fear of gaining weight if you quit.
By thinking about why you light up, you’ll
help break down barriers that keep you
from becoming smoke-free.
Following are some frequently cited
reasons people smoke and some tips
from the National Cancer Institute and
American Cancer Society for addressing
them.
To relieve stress
Smoking temporarily changes brain
chemistry, making you less anxious and
more relaxed.
What you can do:
Think about what
causes your stress and how it affects
you. For example, does worrying about
work give you a headache? Do relation-
ship diff iculties keep you awake at
night?
Once you’ve identified what causes
your stress, you can turn your attention
to finding stress-busting techniques that
are healthier than smoking. One sug-
gestion is to find a book on dealing with
stress. Practice the stress-easing sugges-
tions it offers until you find a few that
help you feel better.
You enjoy smoking after meals
Smoking urges can be strong after certain
meals and after consuming specifc foods
and drinks.
What you can do:
Tink about the foods
that make you crave cigarettes, and avoid
them. After a meal, keep your hands busy by
peeling an orange or cracking some nuts for
dessert. Or cap of a meal by taking a walk
or brushing your teeth. You might even try
washing your dishes by hand. Lighting up
is pretty tough with wet fngers!
You crave cigarettes
Urges will lessen with time.
Until they do, have a strategy
for dealing with them.
What you can do:
Stay
focused on your reasons for
quitting. Try chewing on
gum or a carrot stick when
you have the desire to
put something in your
mouth. Consider wear-
ing a rubber band
around your wrist
and snapping it
against your skin
when an urge to
smoke arises. Use
this technique to
remind yourself of
all of the un-
pleasant things
associated with
smoking.
Saying “No!”
out loud or tell-
ing yourself, “I’m
too strong to give
in” may do the
trick too.
You think
you’ll gain
weight if you
stop
Sometimes people do
gain weight when they
quit smoking. But there
are ways to lower this
risk.
What you can do:
Choose
foods that are low in calories
and fat.
Crunchy foods, like rice
cakes or pretzels, and those
that take a long time to eat
can be good.
Other strategies include
drinking water between meals
and getting more exercise.
Physical activity can both
lower stress and reduce ciga-
rette cravings.
What’s your reason?
Ready to quit smoking?
Te Wisconsin Quit
Line can help. Call
800-QUIT-NOW or
visit
www.wiquitline
.org
for free quitting
assistance, including
free starter nicotine
patches.
Smoking
Well
aware
•
Memorial Health Center
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