Women who smoke are as liable to develop heart disease, lung cancer and
bronchitis as men. Mothers who do so are more likely to have a still birth or lose
their baby by early death. The children of mothers who smoke during pregnancy
are liable to a measurable delay in their physical and mental development up to
the age of 11. Decreased fertility may occur in women who smoke and it has
been found that there is an increased prevalence of impotence in smoking men. The plan
Many different plans have been successful but you must make your own;
write it down and stick to it.
Some prefer to make a definite day for stopping (D Day) two or three
weeks hence. Many find a long weekend or a holiday the best time.
Make yourself aware of your smoking habits. Become conscious of every
cigarette smoked.
Keep a record card of your smoking. Give each cigarette a rating of 1 to 10
for it importance to you. This will show you the times and places where you are
most likely to smoke.
coffee.
Cut out “the best” cigarette of the day, such as the one on rising or with
Put a rubber band around the pack. Don’t keep them in your pocket or
handbag but in a drawer or on a shelf.
Smoke your first cigarette one hour later each day.
Carry a supply of chewing gum or low calorie nibbles such as pieces of raw
vegetables, e.g., carrots or celery, or pieces of dried fruit. (Watch your calories!).
Find a friend who will support and encourage you so that
progress with him/her each day.
you can discuss
Make a graph of your cigarette consumption day by day. It will encourage
you as you see the numbers falling.
determined to stop have been helped by the use of chewing gum containing
Ask your General Practitioner for help. Some people who are really
nicotine (Nicorette). Your doctor can prescribe this although it is not
available under the National Health Service. Change your life-style. Smoking may have become part of your life. It
has helped you relax or stimulated you. It has relieved your tensions and
given you something to handle. A change in your routine of life will help
you. Take plenty of exercise; this will help relieve tension and stop you
putting on too much weight. Take plenty of fluids especially fruit juices. Eat
more fruit. Find a new hobby, or join a new club. Take special care at the
time of your “best” cigarettes by being forewarned and finding suitable
alternative things to do.
D Day
From now on never smoke another cigarette. The break must be
complete. Most successful quitters stop suddenly after a period of
preparation. Those who try to stop gradually. rarely succeed. Never again
risk “just trying one”. Those who do often straightaway slip back to where
they started.
The months ahead
How long does the craving last? This is very variable. For some, only a
week or two but for others a few weeks or months.
Many are helped by realising for the first time how unpleasant the
breath of a smoker can be, and by finding they cannot easily tolerate a
smoke-laden atmosphere or the smell of stale smoke.
Be on constant guard. Beware of special hazards, such as times of
stress, pressure at work, deadlines or parties especially when you are
drinking.
Even if you don’t succeed, it doesn’t mean you can’t give up; it just
means you’ve tried the wrong method.
If you do have a setback and smoke again, analyse carefully the
reasons for your failure. Some have several tries before the final break. “If at
first you don’t succeed, quit, quit, quit again”.