THIS PAMPHLET IS PROVIDED ONLY FOR INFORMATIONAL PURPOSES AND SHOULD NOT BE CONSTRUED AS MEDICAL ADVICE OR INSTRUCTION.  CONSULT YOUR HEALTH PROFESSIONAL FOR ADVICE RELATING TO A MEDICAL PROBLEM OR CONDITION.<hr>
<img src="documnt.gif" WIDTH="32" HEIGHT="32"><b>SMOKING</b><hr>
 Smoking: steps to help you break the habit.
 Pamphlet by: American Academy of Family Physicians
 Annual<hr>
         <b>How can I stop smoking?</b><hr>
      Every smoker is different--their reasons for smoking, their reasons
    for wanting to quit. This is also true about the things that help
    smokers stop. So it is important for you to plan to stop in a way that
    suits you.
      This booklet is full of tips on how to stop smoking. They have all
    been helpful to some ex-smokers. Pick out the things that you think will
    help you.<hr>
         <b>Why does it seem so hard to stop smoking?</b><hr>
      It seems hard to stop smoking because smoking causes changes in your
    body and in the way you act. The changes in your body are caused by
    addiction to nicotine. The changes in the way you act have formed over
    time as you have bought cigarettes, lit them and smoked them. These
    changes have become your smoking habit.
      When you have the smoking habit, many things seem to go along with
    having a cigarette. These might include having a cup of coffee, being
    tense or worried, talking on the phone, driving, taking a break at work,
    having a drink, socializing with friends or just wanting something to do
    with your hands. But for every smoking habit, there are some great
    reasons to stop.<hr>
         <b>How do I get ready to stop smoking?</b><hr>
      Set a stop date two to four weeks from now. This will give you time to
    get ready to quit. You may want to pick a date that has other meaning
    for you, like a birthday.
      Keeping a diary of when and why you smoke may help you better
    understand your smoking habit. The diary may help you and your family
    doctor develop a plan to help you deal with the things that make you
    want to light a cigarette.
      Write down why you want to stop. Keep your list with you to look at
    when you feel the urge to smoke. Make your list personal. Here are some
    reasons others have used:
      * To be free of worries about my health.
      * To have more money to spend on other things.
      * To feel in control of my own life.
      * To set a good example for my kids.
      * To enjoy smells and tastes.
      * To be able to exercise.
      Think of other things to do instead of lighting up, such as walking or
    simply breathing deeply and slowly. Think of changes in your routine
    that will help you not smoke, such as drinking hot tea instead of coffee
    in the morning.
      Tell your family and friends what kind of help you need. Some people
    like support from friends and family, while others don't want people to
    comment.<hr>
         <b>What happens when I stop smoking?</b><hr>
      How you feel when you quit depends on how much you smoked, how
    sensitive you are to nicotine and how well you get ready to quit.
      You may crave a cigarette and you may be hungrier than usual. You may
    feel edgy and have trouble concentrating. You also may cough more at
    first and you may have headaches.
      These symptoms of quitting happen because your body is used to
    nicotine. They are worse during the first few days after quitting. Most
    are gone in a few weeks. If you think these symptoms are a major
    problem, talk to your family doctor about using the nicotine gum or
    patch.
         What about nicotine gum and the nicotine patch?
      Nicotine gum and the nicotine patch are ways to take in nicotine
    without smoking. The idea of using nicotine gum or the nicotine patch is
    to allow you to first change the things you do that support your habit
    before you deal with your addiction to nicotine. Once you're more
    comfortable being a nonsmoker, dealing with your nicotine addiction may
    be easier.
      Both the patch and gum require a prescription from your doctor. The
    gum is not at all like regular gum. For it to work, you must carefully
    follow the directions on how to use it.<hr>
         <b>Will I gain weight when I stop smoking?</b><hr>
      Many people do gain a few pounds after they stop smoking, but you
    don't have to. Try not to replace smoking with overeating. Make sure you
    have healthy, low-fat snacks on hand in case you do reach for food. And
    start exercising or exercise more. Exercise has the added benefit of
    helping you not smoke.<hr>
         <b>What if I smoke again?</b><hr>
      The first few days after quitting will probably be the hardest. Most
    people who start smoking again do it in the first week. You don't have
    to give up quitting if you smoke a cigarette. Keep trying.
      If you do start smoking again, think about what triggered you to light
    up. Ask your family doctor to help you think of other ways to deal with
    what caused you to start smoking again. Learn from your experience. Set
    a new quit date. Keep at it. Many successful quitters didn't succeed at
    first, but they didn't stop trying.
    Immediate                   Long-term
    reasons to stop             reasons to stop
    * Bad breath                * Risk of cancer
    * Stained teeth             * Risk of heart
    * Bad smell in clothes      disease
    and hair and on skin        * Serious breathing
    * Lower athletic ability    problems
    * Cough                     * Time lost working
                                or having fun because
    * Sore throat               you're sick
    * Faster heart rate         * Wrinkles
    * Raised blood pressure     * Risk of ulcers
    * Risk of passive           * Risk of gum
    smoking to people           disease
    around you                  * Risk of damage to
    * Expense                   babies of pregnant
                                women who smoke
    * Risk of fires
                                * Setting a good
                                example for your
                                children
         How to prepare to stop
      * Smoke less as your stop date nears.
      * Buy only one pack of cigarettes at a time.
      * Delay lighting up for longer and longer.
      * Switch to a brand you don't like as much.
      * Ask a friend or family member who smokes to quit with you.
         Tips on getting past urges
      * Chew sugarless gum.
      * Brush your teeth.
      * Go to a movie.
      * Wash the car.
      * Take a walk.
      * Breathe deeply.
      * Review your list of reasons you quit.
      * Drink a glass of water.
      * Call a friend.
      * Keep trying.
         How to stay stopped
      * Change your routine.
      * Take it one day at a time.
      * Reward yourself
      * Reduce the amount of alcohol you drink.
      * Eat less fat.
      * Make nonsmoking friends.
      * Enjoy activities that you can't smoke while doing -- hobbies, odd
    jobs.
      * Start exercising or exercise more.
      For more information, contact your local American Lung Association,
    American Cancer Society or American Heart Association, or call the
    National Cancer Institute at 800-4-CANCER.
      This brochure provides a general overview on this topic and may not
    apply to everyone. To find out if this brochure applies to you and to
    get information on this subject, talk to your family doctor.
     -END-