Quit Tips for the First Week

This is a reprint from: UW-CTRI, Quit Tobacco Series
There is more helpful information available through UW-CTRI, to access information on quitting tobacco go to www.ctri.wisc.edu.
Quit Tips for the First Week
Nicotine is a powerful addiction. If you have tried to quit, you know how hard it can be. People who quit smoking or chewing typically experience physical and psychological withdrawal.

But millions have quit smoking and chewing tobacco. You can, too!

There are no medications FDA-approved medications for use by pregnant women so the following information about See your Dr for Medications does not apply if you are pregnant. The rest of the information is doubly important, and can be very helpful, if you are quitting without the help of medication because you are pregnant.
See your Doctor for Medication:
There are six FDA-approved medications to help you quit - including Chantix, Zyban and so called nicotine replacement therapies including the patch, gum, lozenge, inhaler and nasal spray. Ask your doctor if prescription or OTC medications are right for you. These medications, combined with the proper coaching, may significantly improve your chances of quitting for good.

Get Coaching Help:
Call Wisconsin Tobacco Quit Line at 1-800-784-8669

Replace Tobacco with Healthier Options:
Try carrots or cinnamon sticks. Keep your hands and mouth busy. Try low calorie foods for snacking- carrots, lolli-pops, cinnamon sticks, sugarless gum or pretzel sticks. Don't skip meals.
Drink a lot of liquids, especially water. Try herbal teas or fruit juices. Limit coffee, soft drinks and alcohol - they can increase your urge to smoke.

Change your Habits:
Exercise regularly and moderately. Regular exercise helps. Try walking or jogging in the morning instead of having a cigarette or dip. Joining an exercise group provides a healthy activity and a new routine.
Get more sleep. Go to sleep earlier. Take naps. Read a book before bed instead of lighting up or chewing.
Take Deep Breaths. Distract yourself. When cravings hit, do something else immediately such as talking tro someone, getting busy with a task, or taking a deep breaths.
Avoid places you connect with smoking/chewing.
Remind yourself every day why you are quitting.
Reduce Your Stress:
Take a hot bath or shower, get a massage or exercise.
Listen to relaxing music.
Watch a funny movie.
Put Yourself in a Position to Resist Cravings:
Hang out with people who don't smoke/chew.
Find friends, family or a support group for encouragement.
Toss all cigarettes, ash trays and chew products.

Harm Reduction and dealing with Feelings and Cravings

Feelings of Nicotine Withdrawal
As you withdraw from nicotine by smoking fewer cigarettes, or stopping smoking, you may experience some intense feelings that are associated with nicotine withdrawal. They can include cravings for a cigarette, anxiety, anger and irritability, less energy and sadness. Many people can't concentrate, are easily frustrated and may eat more food when they want a cigarette. Some people find it helps them to know it won't last long. Changing routines, drinking water and physical activity usually helps. Taking deep breaths and doing relaxation routines can help. These difficult times will pass and can be endured.
There are also times and specific activities that your brain associates with smoking which will trigger a desire to smoke. These might include morning coffee, drinking alcohol, driving your car, after eating, or when feeling scared, lonely, stressed, or bored. It helps to plan how you might change your routine or activity which will change the trigger. Physical activity like walking, biking or swimming helps change the brain chemistry which can improve your mind set and help get you through these difficult times.

I'll be back

I will not be at the blog chat on Dec 17th. Join me for some support of your quitting efforts on December 24th and the 31st.