Smoking Cessation Tips: Matria Healthcare

OBJECTIVE: Provide the action steps needed to reach the goal
of decreasing or stopping the habit of smoking.

Overview:
Mark Twain once said, "Quitting smoking is easy. I've done it a thousand times." Why is it so hard to quit smoking? Nicotine (the addictive drug in cigarettes) is the answer. There are many tips and resources that will assist in the goal of Smoking Cessation.

Options to help you kick the habit
• Nicotine Replacement Therapy: Nicotine Replacement Therapy (NRT) provides nicotine to the smoker without the other thousands of poisons in the cigarette smoke. There are many nicotine substitutes such as: the nicotine patch, gum, and nasal spray. NRT should not be used as the only treatment for smoking cessation. Studies show that cessation programs or therapy coupled with NRT will double the chances of success rates for the smoker. As always, discuss your plan with your healthcare team to see what is available for you.

• Zyban Therapy: Zyban is another medication often used to aid smokers kick the habit. Zyban is an anti-depressant that reduces the effects of withdrawal symptoms. Zyban can be used alone or with other NRT's. Since Zyban is a prescription medication, you must contact your doctor if you would like to try this method.

• Smoking Cessation Classes: Studies have shown that the best smoking cessation program includes individual or group counseling. When considering a program, ask about the following:
1. Session length. It needs to be at least 20 -30 minutes long.
2. Number of sessions. Having at least 4-7 sessions is best.
3. Number of weeks. Attend for at least 2 weeks.
4. Make sure that your leader is certified to teach a smoking cessation class/group.
Often, the American Cancer Society, American Heart Association, American Lung Association, or your local health department will hold smoking cessation classes in your community.

• Nicotine Anonymous group: This is very similar to Alcoholics Anonymous, with a 12-step approach. To find a local meeting place, refer to the business section of the phone book for a local listing or search www.nicotine-anonymous.org/ for more information.
Getting Started

Before you chose to quit, you must think about these essential factors:
• Make a decision to quit. This is the first and most important step. Review your past attempts to quit. What worked and what didn't work? Make a plan.
• Set a "Quit Date". Pick a specific day to quit. Make it a special day (i.e.: a Birthday or anniversary). Do not wait too long to pick your "quit day". This will give you more time to rationalize the reasons you do not want to quit. Commit yourself to this day. Mark it on your calendar and tell your friends and family. Stock up on sugarless gum, carrot sticks and snacks that fit within your meal plan. Practice saying, "No thank you, I don't care for a cigarette!". This will give you a sense of empowerment.
On the day you decide to have as your quit day, try to follow these guidelines:
1. Get rid of all ashtrays.
2. Keep active and drink lots of water.
3. Ask yourself if you associate alcohol, coffee and other beverages with smoking a cigarette. If so, try to avoid them.
4. Call a supportive friend.
5. If you miss the feeling of having a cigarette in your hand or mouth, play with a pencil or rubberband or try a toothpick or a snack that fits within your meal plan.
6. Brush you teeth frequently.
• Deal with withdrawals. The American Cancer Society suggests for you to use the "4 A's" when tempted to "just have one puff" or "to have just one more cigarette".
o Avoid. Stay away from the places where you are tempted to smoke.
o Alter. Take a different route to work or take a quick walk.
o Alternatives. Eat a quick snack or chew some sugarless gum
o Activities. Go exercise or start a new hobby. Distract yourself from smoking again.
• Maintain your new healthy habit. Staying off the habit is what matters in the long run.
Get Support
Your doctor can also refer you to a program designed especially for you to help you kick the habit for good. Quitting smoking is not an easy thing to do. Remember, to keep on trying, even when you relapse. Good luck!
Quiz
1. An example of a medication used to help smokers quit smoking is:
a) Glucatrol
b) Zyban
c) Motrin
d) Capoten
2. When choosing a smoking cessation class, it is best to attend one that has ____ to _____ sessions.
3. True or False: The "4 A's" of smoking cessation are avoid, alter, alternatives, and activities.
Answers: 1) b, 2) 4 to 7, 3) True