Your Quit Plan Giving up tobacco is not easy. The nicotine in cigarettes and other tobacco products is addictive. When you use tobacco, your body thinks it needs nicotine and it becomes habit forming. Giving up tobacco means making a plan and sticking to it.
Plan before you quit There are different methods you can use to quit using tobacco: • quit “cold turkey” (all at once) • tapering off (using less and less tobacco over a period of time) • Nicotine Replacement Therapy (NRT) (using aids to help you give up tobacco) Talk with your doctor or nurse about which method of quitting would be best for you.
No matter which method you use, you need to make a plan to quit. In it, you should: • set a quit date • plan to use aids if you need them (ask your doctor about these) • e xpect that withdrawal symptoms and relapses can happen • find healthy things to do instead of using tobacco • talk with family and friends to help you through the tough times • h ave a way to reward yourself for each day you succeed
Change your routine Your daily habits may be a big part of your tobacco addiction. All these have something to do with why you use tobacco: • when you use it
• people you spend time with
• certain situations (stressful times, etc.) • what you eat or drink So when you make your plan to quit, plan to change your routine too. It will be a change for the better. Copyright © 2002-2015 Pritchett & Hull Associates, Inc. DO NOT DUPLICATE.
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Your Quit Plan Tips to help you quit If you feel that you are ready to give up tobacco, talk with your doctor or healthcare professional. He or she can help you find programs that get you on the path to a tobacco-free life. You may still want to use tobacco after you quit. So on your quit date, throw away all of your tobacco products, lighters and ashtrays. If those feelings and cravings happen, try one or more of these: • chew sugarless gum, eat fresh fruit, vegetables or popcorn • exercise (don’t start an exercise program unless your doctor says it’s OK) • find a few good books or magazines you want to read • find a hobby to keep your mind and hands busy • take long, warm, relaxing baths • l earn new ways to relax using exercises like deep breathing, muscle tension release, etc. • talk with a friend or take a walk • a void things and situations that make you more likely to light up or chew (for some, drinking coffee or alcohol makes them want to smoke) • stay away from others who are using tobacco • drink more water Copyright © 2002-2015 Pritchett & Hull Associates, Inc. DO NOT DUPLICATE.
Pritchett&Hull
Bringing People&Health together p-h.com 1-800-241-4925 phsales@p-h.com
Product # 474