Quit Smoking for Good

cover of the book "Kicking Butts: Quit Smoking and Take Charge of Your Health"

World “No Tobacco Day” is May 31.

Each year on May 31, the World Health Organization (WHO) sponsors World No Tobacco Day, an event designed to bring awareness to the negative impact of tobacco use on the environment and on human health throughout the world.

One of the most important ways people can reduce the risk of tobacco-related illness and death, both personally and globally, is to reduce their use of tobacco – or stop for good. In the following excerpt from the book Kicking Butts, Second Edition, readers can find useful tips and strategies on how to quit tobacco products and get the help they need to stay quit.

This book in one sentence: With an easy-to-follow format, this book offers practical advice and useful tips to help smokers quit for good.

Who needs this book: Smokers who want to quit and decrease their risk for lung cancer and other chronic diseases and, ultimately, improve their overall health

What you'll get out of this book: Kicking Butts, Second Edition is a guidebook that takes readers through quitting options, including medication and support. Checklists throughout the book will help smokers outline a realistic quitting plan; learn ways to break their smoking patterns; obtain knowledge about nicotine replacement therapy; deal with stress, depression, and weight gain; establish long-term goals; and recommit to quit for good if they slip and smoke again.

This book contains the latest information about over-the-counter and prescription smoking-cessation products and methods, including how they work, what the benefits are, and possible side effects. Studies have shown that smokers who use a combination of medication and nicotine replacement products are most likely to quit smoking for good.

Excerpts

“It’s Too Late to Quit”

It’s never too late to stop smoking. Whether you’re 18 or 80 and whether you’ve smoked for a short time or a lifetime, quitting smoking will help you. It will improve your short-term and long-term health; fatten your wallet; stop your clothes, hair, car, house, and mouth from smelling like stale smoke; and help those around you stay healthy.

Your body is capable of repairing a lot of the damage caused by years of smoking. Within 20 minutes of your last cigarette, your body begins healing itself.

. . . . . . .

Constant Cravings. Cravings can be predictable—you may crave a cigarette when you first wake up, after your first cup of coffee, or whenever you’re feeling angry or upset. When you have a craving, you really want to smoke. You may be a little distracted by wanting a smoke, or you may feel like you’re going to scream if you don’t smoke right now. You may feel like there’s no way you can get through another moment without smoking.

The good news is this: You can. If you don’t smoke, you’ll get over your craving in a few minutes anyway, without caving in to nicotine’s tricks. Cravings can be very powerful, but cravings will pass whether you smoke a cigarette or not. Realizing when and why cravings happen can help you talk yourself out of caving in to cravings when you quit smoking.

. . . . . . .

Drum Up Support

Support can make a big difference as you quit smoking. Informal support from those around you can really help you stay strong.

Set Other People Straight. Tell your family, friends, and coworkers that you’re going to quit and ask for their support while you’re quitting and after you quit. Explain what a challenge quitting may be and how much help they can be to you.

Tell those around you about your plan to quit. Ask them to help you stay away from cigarettes and to support you in specific ways:

  • Please don’t smoke in the house.
  • Please don’t keep cigarettes in the house.
  • Please don’t smoke in the car.
  • Please don’t smoke around me.
  • Please don’t offer me cigarettes.
  • Please say no if I ask for a cigarette.

. . . . . . .

Excerpted from Kicking Butts, Second Edition (Quit Smoking and Take Charge of Your Health): Copyright © 2010 American Cancer Society.

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