Transcription
Top Tips forStoppingSmoking
COVID-19ʃ smoking Ø ÜÕ«Ø ãÊØú «Ã¡ ã«Êà ĂäŅä ÁŅä ÁěūÁűʼn ġÁĢű ĂäÁěőĂ ÁĢà ƈĢÁĢÚĆÁě ÙäĢäƈőʼn őĩ ńŖĆőőĆĢú ʼnġĩėĆĢú͡ ÙŖő Ģĩū ġĩŅä őĂÁĢ äŪäŅ͡ ńŖĆőőĆĢú ġäÁĢʼn űĩŖ ÚÁĢ͢ Reduce the likelihood of complications fromCOVID-19 DQG RWKHU UHVSLUDWRU\ LQIHFWLRQV. Smokingdamages your lungs putting you at more risk of seriouscomplications. Stopping smoking will give your lungs achance to start to repair, reduce the risk of complicationsand increase the likelihood of a quicker recovery. Protect the health of others. Exposure to secondhandsmoke also increases the risk of complications fromrespiratory infections. During this time, when we are all athome, smokers should make every effort to protect othersfrom their smoke. Reduce the burden on the NHS. Stopping smokingEULQJV LPPHGLDWH KHDOWK EHQHILWV SDUWLFXODUO\ WR \RXU KHDUWand lungs, so you will be less likely 1 Makea planQuitting smoking isn’t an easy task.Create a plan that works for you tohelp you reach your goal.First, set a quit date! Choose a date to quit smokingand stick with it. It’s a great way to mentally prepareto stop smoking.Make a promise, sticking to the “not a drag” ruleFDQ UHDOO\ KHOS :KHQHYHU \RX ÀQG \RXUVHOI LQ GLIÀFXOW\ VD\ WR \RXUVHOI , ZRQ·W HYHQ KDYH D VLQJOH drag”, and stick with this until the cravings pass.2 Getsupport you are 3times morelikely toquit with itHelp is at hand to support you to QUIT and you are7KLQN DKHDG WR WLPHV ZKHUH LW PLJKW EH GLIÀFXOW DQG 3 times more likely to quit with WKH help of a stopplan your actions and how you can cope in thatsmoking service.situation. It may be stresses you face with being athome more, it may be being on your own and notable to go out. Whatever it is, have a plan in placeto help you deal with those situations. This mayinclude having people you can call or video chat ifyou’re feeling low, taking yourself out into the yard/In 2[IRUGVKLUH we have a FREEservice that you can access. Ourcoaches will work with you overthe phone or by video chat and willsupport you right through your QUIT.garden to breath fresh air in and get some peaceetc. Try and make a plan to avoid whatever wouldThey can provide you with 157 VXEMHFW WR HOLJLELOLW\ ,normally cause you to reach for a cigarette.great support and loads of tips and hints to get youthrough. Just give us a call on RU WH[W 67232;)25' WR , we are ready to start helpingyou straight away.
3Make alist of whyyou arequitting4replacement therapyUse nicotineCigarettes contain nicotine. By smoking regularlyand over a long period of time, your body becomesdependent on it. Giving up smoking can causenicotine withdrawal symptoms, which includecravings, headaches, feeling irritable and not beingable to sleep. Stop smoking medicines can helpyou manage these withdrawal symptoms.You might have tried to quit smokingbefore and not managed it, but don’tlet that put you off. You can do this. Itall start’s with setting your quit date.If this sounds like you, then there’s no need to worry.There are plenty of stop smoking medicines outthere and they can give you the extra support youneed to beat the addiction. There are lots of optionsLook back at the things your experience has taughtto help provide a background level of nicotineyou and think about how you’re really going to do itto reduce cravings and also ones that work verythis time. Don’t think of yourself as a smoker, think ofquickly and can help you when you are having ayourself as someone who used to smoke.strong craving. Have a chat with one of our coachesDQG WKH\ FDQ VXSSRUW \RX WR ILQG WKH RQHV WKDW ZLOO 0DNH D OLVW RI DOO WKH EHQHÀWV WKDW QRW smoking is bringing you. Copy it andkeep it where you can see it all theWLPH 6RPH EHQHÀWV \RX PD\ ZDQW WR include are:7R UHGXFH P\ ULVNV RI UHVSLUDWRU\ LQIHFWLRQ7R KHOS SURWHFW P\VHOI7R SURWHFW P\ IDPLO\ IURP WKH dangers of second hand smoke7R VDYH PRQH\best suit you. Give us a call on RU WH[W 67232;)25' WR
5togetherDo itGet the help and support fromothers who are going throughthe same journey as you. It isgreat if you can have a quitpartner and you can supporteach other. You may chooseto quit with your family andfriends or join one of the mainonline groups.If you don’t have a partner to quit with, tryand get family and friends to support you.Help them to understand the support youneed and what they can do to really help you.6Keep yourhands & yourmouth busyYou will have established a lot of learntsmoking behaviours that can initially behard to break. You will be used to havingsomething in your mouth and it will havebecome very natural for your hands to moveto and from your mouth.Keep your hands busy so they don’t miss that hand toPRXWK DFWLRQ 6RPH SHRSOH ÀQG NQLWWLQJ FUDIW RU VHZLQJ KHOSV WR IRFXV WKHLU PLQG RWKHU SHRSOH XVH ÀGJHW FXEHV RU stress balls.Nicotine replacement therapy (NRT) can also help doubleyour chances of success. As well as patches, thereare tablets, lozenges, gum and a nasal spray. If you likeholding a cigarette, there are handheld products like theinhalator or e-cigarettes.When you’re sitting quietly, try putting your drink in thehand that usually holds a cigarette, or drink from a strawto keep your mouth busy.
7 Get active UHYLHZ RI VFLHQWLILF VWXGLHV KDV SURYHG H[HUFLVH HYHQ D PLQXWH ZDON RU VWUHWFK Fan cut FUDYLQJV DQG PD\ KHOS \RXU EUDLQ SURGXFH DQWL FUDYLQJ FKHPLFDOV 8 Thinkabout yourroutineMany smokers have routines in which9Practicerelaxation &mindfulnessPracticing mindfulness andrelaxation can boost yourFRQÀGHQFH WR KDQGOH SUREOHPV EXW LW DOVR KDV PDQ\ EHQHÀWV including: Slowing heart rate Lowering blood pressure Slowing your breathing rate Improving digestion Maintaining normal blood sugar levels Reducing activity of stress hormones ,QFUHDVLQJ EORRG ÁRZ WR PDMRU PXVFOHV Reducing muscle tension and chronic pain Improving concentration and mood Improving sleep qualitysmoking is a natural part. It makes sense Lowering fatigueto change these as you quit. For example, Reducing anger and frustrationif WKH fLUVW WKLQJ \RX GR LQ WKH PRUQLQJ LV KDYH D coffee and a cigarette, think about7R JHW WKH PRVW EHQHÀW XVH UHOD[DWLRQ WHFKQLTXHV along with other positive coping methods, such aschanging it so you get up, have a showerWKLQNLQJ SRVLWLYHO\ ÀQGLQJ KXPRU SUREOHP VROYLQJ and then sit and eat breakfast. You maymanaging time, exercising, getting enough sleep,even decide to replace the coffee witha fruit juice for a while, until you break theassociation with morning coffee and tobacco.Make a list of your smoking habits and planhow you can change them. Breaking someof these habits will really help you to maintainyour quit.and reaching out to supportive family and friends.There are some great apps and resources online.One of our favourites is the Mindfulness Apphttps://themindfulnessapp.com/
10 Be kind to yourselfQuitting smoking isn’t easy.Some people use smoking asa way to manage things likestress. It won’t always be easyto quit and you need to giveyourself a big pat on the backfor setting your quit date andstarting on your journey.Make sure you make time for you inthe process. Reward your progressand do things that you love to do.Take some time out to listen tofavorite music, connect with friendsor make time for a hobby.You may even decide to save themoney you would have used oncigarettes and use that to treatyourself in the future.No matter what you do, be proud ofyourself. You have just taken a reallyimportant step that will positivelyimpact your health and the healthof your family.ZZZ VWRSIRUOLIHR[RQ RUJ
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Quitting smoking isn't easy. Some people use smoking as a way to manage things like stress. It won't always be easy to quit and you need to give yourself a big pat on the back for setting your quit date and starting on your journey. Make sure you make time for you in the process. Reward your progress and do things that you love to do.
