Quit Smoking Pack. a resource for practitioners

Transcription

1 Quit Smking Pack a resurce fr practitiners This pack is based n infrmatin frm a variety f surces including: WebMD Medical Reference frm Healthwise, and The infrmatin in this pack is designed t help yu quit smking and shuld be used in cnsultatin with yur physician. This infrmatin may be used either as a pack r as individual handuts.

2 Ask t speak with a Psychlgist The Albin Centre Psychlgy Unit Why quit smking? When yu quit smking yu will imprve yur health and reduce yur risk f disease. Smking is the largest single preventable cause f death and disease in Australia. There are arund 50 tbacc caused deaths each day, 350 each week, abut 18,000 each year. When yu quit smking n matter hw ld yu are yu will decrease yur risk fr: Heart attack and strke. Smking nly 1-4 cigarettes a day increases yur risk fr crnary artery disease. If yu smke and yu have a heart attack, yur risk f sudden death is 2 times the risk f a nnsmker. Yu cut yur risk f heart attack by 50% during the first year that yu quit smking. Within 5 years after quitting, yur risk is almst gne. If yu already have crnary artery disease, yu can reduce yur risk f a secnd heart attack and pssibly sudden death by quitting smking. Lung cancer and ther lung diseases. Other cancers. After yu quit, yur risk f develping cancers e.g. cancer f the muth, bladder, kidney and pancreas gradually declines. Stmach Ulcers. Imptence and fertility prblems. Gum disease and ther dental prblems. As a smker yu are twice as likely t lse teeth as a nnsmker. Early death. Other health changes include: Yur shrtness f breath and asthma symptms will likely get better within the first 2 t 4 weeks after yu quit. As yur lungs try t clear yur cugh and phlegm may wrsen in the first 2 weeks, and will gradually decline ver 4 t 8 weeks. SOURCE: WebMD Medical Reference frm Healthwise

3 Hw t Manage Smking Triggers Smking triggers are cmmn activities that many peple find trigger the urge t smke. Here are sme cmmn triggers and suggestins fr hw t manage them: Finishing a meal. Get up frm the table immediately and d smething yu enjy. Try a walk r start a new hbby. Drinking cffee. Change the way yu have cffee: the place, the cffee mug, everything that yu did when smking. Wait until yu are at wrk t have yur mrning cffee. Talking n the telephne. At hme use a phne in a different rm. At wrk, have small bjects nearby t ccupy yur hands while yu are n the phne. Between tasks. Instead f smking a cigarette befre mving n t yur next prject, try taking a shrt walk r reading a sectin f the newspaper r a chapter f a nvel yu're enjying. After an argument. If yu are feeling angry after an argument, let ut the steam by walking briskly arund the building. In the car. Remve the ashtray, r fill it with ptpurri r tiny strips f paper n which yu've written the reasns yu dn't want t smke anymre. Play yur favurite music n the stere and sing alng while yu drive instead f smking. At hme. Thrw away all ashtrays and lighters. Clean yur clthes and yur huse, including curtains, uphlstery, and walls t remve the smell f smke. Dn't let peple smke in yur hme. Wrk activities and scial events may trigger the urge t smke. Here are sme suggestins fr aviding these triggers: Other peple wh smke: Avid the smking areas at yur wrkplace. Use anther entrance r change the time yu arrive at wrk t avid the smkers. Wrk breaks: Avid places where smkers g during breaks. Spend yur breaks with the nnsmkers. Parties: Dn't fllw smkers utside when they g fr a cigarette. If peple are smking indrs, r if it's an utdr party, stay as far away as pssible frm them. Alchl: Yu may chse t give up r cut dwn n drinking alchl when yu first quit smking. Changing what and where yu drink may help. SOURCE: WebMD Medical Reference frm Healthwise

4 Temptatins and Cravings fr Cigarettes The best way t cpe with a strng temptatin t smke is t leave the situatin that is causing the temptatin. Dn't wrry abut what thers may think if yu leave a functin t avid the temptatin t smke. Yu have an imprtant reasn fr leaving. When yu cannt leave a difficult situatin, r when the temptatin t smke is triggered by smething ther than a place r event, cnsider what yu can d, think abut, r tell yurself that will help yu cpe with the temptatin. Use sme activity t distract yurself fr abut 15 minutes. If drinking alchl tempts yu t smke, chse a nn-alchlic drink. Call a friend t get supprt. Get mving. G fr a walk r jg! Practice relaxatin techniques. See the tpic Stress Management fr sme relaxatin techniques. Occupy yur hands. Try clicking yur fingers, knitting, reading, r wrking a puzzle. Take a ht bath r shwer. When yu are tempted r have the strng urge t smke: Think abut the benefits f nt smking, such as health, pride and cleanliness. Think abut the negative effects f smking, such as harm t yur family, yellw teeth, shrtness f breath and increased risk f disease. Imagine the immediate harmful effects f smking. Picture the smke ging int yur lungs and leaving the ash and tar in yur lungs. Picture the harmful chemicals entering yur bldstream. Remind yurself hw hard it was t quit in the first place. Tell yurself that yu really d nt want t smke. Tell yurself that yu nly need t keep frm smking ne day at a time. Imagine yurself celebrating yur first full year withut smking. Remind yurself yur craving will pass in minutes.

5 Stress Management The stress relief yu get frm smking cmes frm the act f taking time ut t smke a cigarette and frm the chemical actins f nictine in yur brain. Once yu return t the stressful event after yu finish yur cigarette, the tensin quickly cmes back and yu need anther cigarette. Smking des nt remve stress and tensin frm yur life. Yu can learn hw t manage stress. The fllwing suggestins may prve helpful: Identify the causes f stress in yur life. Think abut the stressful events and situatins frm anther perspective. Hw wuld yur mst calm, ratinal and supprtive friend think abut and respnd t the situatin? Try ther ways t relax rather than cigarette smking. Try: reading a bk, taking a ht bath, gardening, prgressive muscle relaxatin r yga. Have a massage r give a friend a massage. Manage yur time. Make a list f all the things yu have t d and priritise them. Plan when yu can realistically cmplete each task and delegate tasks as required. If pssible, say N t extra cmmitments (wrk r scial) if yu d nt have time. Ensure yu eat a nutritius and adequate diet, drink plenty f water, exercise and have enugh sleep. Be kind t yurself. D smething nice fr yurself every day. Fr example, have a cup f tea in the sun, walk in the park, try ut perfumes r aftershaves in a department stre, give yurself a pedicure. A psychlgist r a stress management prgram can help yu further t manage stress.

6 Preventing A Slip After Yu Have Quit Smking A slip means having ne r tw cigarettes after yu have quit. Mst slips ccur within the first 3 mnths after quitting smking. A slip des nt mean that yu will start smking again. After a slip, many peple criticise themselves, and they feel guilty and depressed. This may lead t a sense that yu have n cntrl and, pssibly, t mre slips. Several slips in a rw, r facing cnditins where yu are seriusly tempted t start smking again, may increase the chance that yu will start smking again n a regular basis (relapse). What t d if yu slip: Recgnise the slip fr what it is, a brief return t an ld behaviur, an actin that says nthing abut future behaviur. Yu d nt becme a persn wh smkes again after ne r several slips. Slips are nt signs f failure. Dn't give up cmpletely n yur effrts t quit. Talk with smene wh is supprtive, fr example a family member, anther persn wh has quit, r yur health prfessinal. Make cigarettes hard t get. Dn't buy a pack. Dn't g places where it is easy t get ne frm smene else. Dn't let yurself have anther cigarette fr at least 2 hurs. Then decide if yu really need it. Review yur list f reasns t quit. Think abut past experiences in which yu shwed strength, and see yurself as a strng, capable persn wh has already cme far. Make the decisin t take cntrl again. Yu may find Nictine Replacement Therapy (e.g. patches) is als helpful. SOURCE: WebMD Medical Reference frm Healthwise

7 Preventing Relapse When Yu Quit Smking Relapse is a return t smking n a regular basis. Relapse is cmmn and supprts the fact that tbacc dependence is a lifelng (chrnic) cnditin. It des nt mean that yu have failed. Relapse may result when tw things ccur tgether: Yu are in a situatin where smking is a risk (e.g. being with smkers, drinking, being angry r facing a stressful perid). Yu dn't have a way t cpe, r yu try a cping respnse r strategy that desn't wrk. Preventing a relapse requires an understanding f bth f these things. Be prepared fr relapse Mst peple are nt successful n their first attempts t quit. If yu have previusly tried t quit write dwn what yu learned frm thse attempts. Learn t recgnise when yu might slip r relapse and plan in advance hw t cpe with thse situatins. Yu can get thrugh them withut relapsing. See the Hw t Manage Smking Triggers handut fr suggestins. Other suggestins include: Keep yur fcus n quitting. Dn't diet t lse weight while quitting smking. Reward yurself fr effrt, nt just fr reaching yur gals. Maintain frequent cntact with supprtive peple (health prfessinal, family, friends and supprt grup). Dn t smke nt even a puff! One puff can lead t anther and anther. If yu d relapse, seek help frm a psychlgist r call the Quitline n Tel:

8 Quitting Cigarettes Summary Make the decisin t change r quit. Identify high-risk situatins and have a plan. Remind yurself f why yu want t quit. Set a quit (r change) date, make a plan f what t d that day t help yu keep t it. Ask a friend r relative t help. Call the Quit Line n: Strategies t quit cigarette smking Distracting: Try and think abut smething, r d smething that will take yur mind ff it, especially activities incnsistent with smking eg Chewing gum r gardening. Delaying: if yu have the urge t smke, try and delay having a cigarette. De-catastrphise: remind yurself that it is nt the end f the wrld and the feeling will pass. De-stress: D smething that will help yu relax eg g fr a walk, have a warm bath. Reward yurself. Remember that a slip is nt the same as a relapse. Review yur reasns fr quitting, talk with smene supprtive and call the Quitline n Tel:

9 Quit Smking Tips 1. Quit cld turkey. In the lng run it s the cheapest way t quit. Hwever Nictine Replacement Therapy plus behaviur change strategies have been shwn t be the mst effective technique f quitting smking. Talk t yur dctr r psychlgist abut which methd might be best fr yu. 2. Write a list f all yur reasns fr quitting. Keep yur list with yu and read it ften. 3. Get rid f all yur cigarettes. Tell friends and family that yu ve started a new life withut cigarettes. 4. Quit smking ne day at a time. 5. Thinking abut psitive things like yur freedm frm cigarettes r I am ding myself a favur can be helpful and may make quitting easier fr yu. 6. Be aware that many rutine situatins may trigger a craving fr nictine. Situatins which may be a trigger include: after meals, talking n the phne, scial events with smking friends. Try t maintain yur nrmal rutine while quitting. If any event seems t tugh, leave and g back t it later. Read yur list f reasns t quit. D nt feel yu must give up any activity frever. 7. Practice deep breathing exercises when yu have a craving. 8. Help yur bdy adjust t the symptms that may ccur after quitting (e.g. headache, inability t cncentrate, dizziness) by eating small amunts f fd at least every three hurs. Nictine Replacement Therapy may als be helpful. 9. T help avid weight gain, eat vegetables and fruit instead f lllies and cakes. D sme mderate frm f regular exercise. If yu have nt been exercising regularly, cnsult yur physician first. 10. If yu encunter a crisis (e.g. a flat tire, illness, finances) while quitting, remember smking is n slutin. Smking will cmplicate the riginal situatin while creating anther crisis a return t smking. 11. Visualise the challenges ahead (stress, tremendus jy, weight gain, bredm, financial prblems, the end f a relatinship, drinking, being arund a smker) and picture yurself successfully vercming each f them, withut cigarettes. 12. Ask yurself hw yu d feel abut ging back t yur ld level f cigarette smking. Imagine taking all f the cigarettes back. Picture them all. Picture the smke travelling thrugh yur bdy. Remember hw it felt t stp in the first place and ask yurself if yu want t prlng thse withdrawal feelings. Visit and fr pictures f the damage each cigarette causes. 13. Remember every cigarette is ding yu damage. 14. Save the mney yu usually spend n cigarettes and buy yurself smething yu really want after a week r a mnth. Save fr a year and reward yurself with a hliday. 15. Begin living yur new life. Engage in activities that require mre than an hur t cmplete and challenge yur new bdy. Enjy yur new sense f freedm and imprved health. 16. Be prud f yurself fr nt smking! Reward yurself. SOURCE:

10 Healthy Lifestyle Prgrams Prince f Wales Hspital Respiratry Medicine Intensive 3-mnth (10 visits) prgram. Assesses level f dependency, use f either behaviural and/r Nictine Replacement Therapy (NRT) strategies fr quitting. N cst unless using NRT. St Vincent s Hspital Alchl and Other Drugs Services 5 week free prgram which aims t assist peple t quit, examines health csts f smking and health benefits f quitting, helps peple t change their thinking arund smking, manage triggers and cravings, and adpt a healthy lifestyle, including nutritin and exercise. Private Smker s Service Treatment by a dctr lcated at Darlinghurst, individual sessins, tailred t the patient (may include hypnsis, depending n suitability). Number f sessins depends n individual circumstances (e.g. previus attempts, stress). Cst is $96 per sessin (Medicare rebate). Smke Enders Prgrams run 4 times a year thrughut Sydney Infrmatin Optins NSW Cancer Cuncil (Infrmatin and referral) Quit Line Scial / Exercise Optins Psitive Living Centre Wrkshps, cmplementary therapies and scial events. *NEW* website: St Vincents Hspital Gym Prince f Wales Hspital Gym Physi Revised: September 2012