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Stop Smoking Guide - Stopping Smoking

Getting help and support when you stop smoking is the most important thing you can do to ensure that your quit attempt will be successful.

Let your friends and family know that you have given up
smoking and ask for their encouragement.
Speak to your GP or pharmacist about stopping aids – nicotine
replacement therapy and non-nicotine treatments such as
Zyban (Bupropion) and Champix (Varenicline)
Join a stop smoking support clinic, such as those provided by
UCF. The clinics aim to inform and support smokers by
increasing their understanding of the smoking habit and giving them the skills to give up cigarettes in the most appropriate and successful method for them. The service is available on a one to one basis and in group sessions and is facilitated by an
experienced smoking cessation specialist.
Check out some useful self-help titles:
Allen Carr Easy Way to stop smoking Penguin
Gillian Riley How to stop smoking and stay stopped for good
Vermillion
Judy Perlmutter Stop smoking in five days or your money
back Thorsons
B Jack Gebhardt The enlightened smokers guide to quitting
Element
Charles F Wetherall Quit Running Press

It is at this stage of the quit process that you are most likely to encounter cravings.

• Cravings mean that your body is getting free of nicotine, the addictive drug in tobacco.
• Many people crave cigarettes in the first few weeks and days after quitting. Each craving only lasts a short time (2-3 minutes).
• Cravings will ease and gradually fade away when you body gets used to doing without cigarettes.
• Every time you overcome the urge to smoke you will feel stronger and grow in confidence to resist the next time.
• Do not be afraid of cravings but see them as a positive sign that your body is learning to cope without nicotine.

What can you do to cope with cravings?

Practice the 4 D’s


Delay acting on the urge to smoke - HANG ON!! The urge will
pass.
Deep breathe – by breathing in and out slowly this will relax
your body and release tension.
Drink water – this helps the body to flush out the toxins from
tobacco.
Distract yourself – by doing something else it will help to take
your mind off smoking. Go for a short walk, have a bath or
phone a friend.

COPING WITH WITHDRAWAL SYMPTOMS

Withdrawal symptoms can be uncomfortable over the first six weeks and this is when the body is healing itself from the effects of smoking.

Typical symptoms which you may experience are:


Irritability
Fatigue
Insomnia
Coughing dry throat
Dizziness
Lack of concentration
Constipation, stomach cramps
Hunger
Headaches

Withdrawal symptoms do not last forever. As the body recovers from the effects of smoking so the withdrawal symptoms will gradually disappear.

<< Getting Ready Staying Stopped >>