Hello Everyone,
My
name is Adam Dendauw; I am the respiratory manager here at Mayers Memorial Hospital. I was asked to take some time and write a blog entry on some aspects
of respiratory care and respiratory education for the community. My mind
immediately went to the easiest advice and education to give, though one that
is very difficult for many to adhere to. It is the single most important thing
you can do to prevent pulmonary/respiratory illnesses, for both the long and
short term. I am talking of course, about giving up smoking, or if you haven’t
started yet making sure you never do.
There are two main
factors given to those who smoke as a reason to quit, the health of themselves
and those around them and the personal cost to keep the habit going. Many know
the dangers of smoking, or have been told the impact that cigarettes may have
on your health and lifestyle. Smoking
can lead to Chronic Obstructive Pulmonary Diseases (COPD), heart failure, lung
cancer, mouth cancer and can negatively affect those with asthma or reactive
airway disease. Smoking is the #1 preventable cause of death in America and the
#1 cause of preventable lung dieses as well. All of this caused by the more than 7,000
chemicals now found in today’s average cigarette and all of it is preventable. If
the health risks were not scary enough, the financial impact each pack of
cigarettes has on your wallet is horrifying, the average pack now cost $6.65 in
the U.S.A. This means a one pack a day smoker spends roughly $2,400 a year
supporting their habit. It is also worth mentioning the added health care costs
smokers pay over their lifetime, roughly 15-20% more than a non-smoker. All of
these wasted funds are savable, just as the health risks are preventable.
Many of you have
already been told about these dangers, but how many have actually been given
good solid advice on how to quit? How many have attempted to quit only to fail
and picked up the habit again? It’s ok we are all human, we fall we get back up
and try again. Plus it is not easy, if it were there would be no need for this
education. I have personally seen someone I love struggle with the addiction,
my mother went through four very long, very hard attempts before she finally
gave up smoking for good. It is my hope that I can share with you some
information that will give you an edge and that you can use this information in
quitting once and for all.
One of the main keys to
quitting is Awareness! Awareness of your habit is very important, I am often
told by patients that they know roughly how much they smoke, but are not 100%
sure as they will sometimes light a smoke, finish and begin another one or two
before they realize they have gone through so many. Being aware of factors such
as when you smoke most often, how many you smoke in a day or at a time and what
drives you to smoke is the first step in getting a handle on your habit. You
can create a log or time table in order to better track your habit and to get a
better grasp on the situation. If you suddenly realize you smoke three
cigarettes in the morning every day you can begin to ask yourself why that is,
was there real reason or need? You will also become aware of when your cravings
are more prominent and can better prepare yourself to make a decision not to
smoke, or for starters to really cut back during these times.
Being honest with yourself about wanting to smoke is
more helpful than ignoring the cravings, instead acknowledge and take note of
when you feel like smoking or having a cigarette and then make a mental note
that you are making a commitment to quit. Be prepared and knowing your Triggers
and how to deal with them will make for a much smoother transition. Identifying and dealing with the temptations
associated with smoking is a very key, but difficult, component to staying
smoke free. It is important to have the tools, knowledge and motivation to help
overcome these obstacles on a daily basis. Knowing ahead of time about your
specific triggers that urge you to smoke and having a plan in place to deal
with these urges are some of the best ways to break the habit of smoking
permanently.
Quick Ideas for dealing
with cravings
Change your routines
Have an alternative activity you enjoy
planned
Removing yourself from tempting situations
Use
Nicotine replacement therapy
Talk
to your support group
Remember the negative
effects of smoking
1. Take
a moment away from the situation if possible
2. Practice
breathing deeply and calmly
3. Remember
the benefits of remaining smoke free
4. Talk
about the situation with your support group, friends and family
5. Remember
that smoking will not solve the problem at hand
6. Think
of all the things about your life that you are thankful for
7. Take
each day and situation one at a time
8. Always
ask, what benefit will smoking provide during this situation
Setbacks will and can occur; it is very common for
almost everyone to fall off the wagon during their quitting journey. Almost
everyone falls when learning to walk and almost no one quits smoking without
some reoccurrence. The trick is to not throw in the towel and let all your hard
work go to waste. Pick yourself back up and continue back down that road to
quitting. The best thing you can do is reflect on why you started smoking
again, try not to be hard on yourself, think about what factors came into play
and why did you feel like you couldn’t resist a cigarette? Remember all the
good that quitting will do for you and your family, think of all the extra
money you will have, how much healthier everyone will be and how well you have
done up until this point. Everyone slips at one time or another, this does not
make anyone a bad person, stay motivated, stay healthy, stay strong.
A lot of people have anxiety or fear quitting because
they fear the possibility of failing, whether it be due to stress, the side
effects of withdrawals from quitting, possible weight gain or simply because of
habit. Most everyone is afraid of change, but you must remember that quitting
smoking is a very positive change for you and your loved ones and with
perseverance and hard work, a positive outlook and acknowledging and accepting
that quitting will be difficult you can succeed. Remember breaking an addiction requires dedication,
commitment, and hard work -- the same ingredients you need to achieve any goal.
Accept that immediately after quitting, hunger may increase. This is part of
the process of quitting, but it's temporary. In order to reap the long-term
benefits of better health, you've made the choice to endure the temporary
stress and discomfort of withdrawal symptoms. Understand that the first two to three weeks will be the toughest. That's
when your psychological and physical withdrawal symptoms will be strongest.
Remind yourself that this tough time is temporary Stressful situations may
increase likelihood for relapse, so anticipate them and come up with a plan to
manage your stress. Reward yourself
for the progress you've made. Put the
money you normally would spend on cigarettes into a jar or bank. Movies,
dinners, and nights on the town will motivate you to enjoy your new smoke-free
life.
Lastly
there are many support outlets available, many are free and give free
motivation and support, and there are even a few programs available that give
samples of nicotine replacement therapy products if you and your doctor decide
they would be beneficial. I hope these tips may help you in becoming smoke
free, remember it is you who are in control. If you have any questions or would
like additional information do not hesitate to ask, all of us here at Mayers
Memorial Hospital are Always caring and Always here.
References
& Resources
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