Preparation: your key to quitting smoking• Be positive. Once you plan to quit, avoid negative thoughts about how difficult it might be.• List benefits. Have a written reminder of how quitting will benefit you and others. (Your health, the money you will save, approval from your family/ friends, etc.)• Seek support. Quitting is easier with help from friends or family. Join a “quit smoking” group for further support.• Know what to expect. Understand that withdrawal symptoms are temporary, lasting 1-2 weeks.• Track triggers. When and why do you smoke/chew? You need to know what triggers your urge to use tobacco. Also know the barriers that have stopped you from quitting in the past, such as weight gain, withdrawal symptoms, etc. Identify as many triggers and barriers as you can, so you can develop a way to overcome them.• Set a date. Pick an “easy” day to quit; not a holiday or the day of a party.• Make a “Survival Kit.” Instead of smoking/chewing, you can get oral satisfaction from low-calorie snacks, sugar free gum, cinnamon sticks, or toothpicks. You can keep your fingers busy with a pencil or coffee stirrer.• Take care of yourself. Start to exercise, drink more fluids, and get plenty of rest. Decide what reward you want and buy it with money you would have spent on tobacco. Reward yourself often for making this difficult life change

Message of Hope2 years ago today, I got up, put on a nicotine patch and “quit” smoking. The “quit” lasted until I got home from work and opened my “just in case of emergency” pack of cigarettes. I chain smoked the entire pack that evening and that was the start of a 2 year cold turkey quit.

In the early stages, I spent A LOT of time reading “Never Take Another Puff” and eventually joined an online stop smoking support group. Understanding the nature of nicotine addiction played a major role for me in this process.

The first year seemed so hard but the second year flew by almost effortlessly for the most part. The only time I ever really think about smoking anymore is when I am exposed to 2nd/3rd hand smoke against my will. At this stage, I find it to be beyond repulsive and even entertaining the thought of smoking is simply not an option for me.

My family and I went out for a celebratory dinner tonight. I recommended this site to our server who has a family member who is trying to quit. Hopefully, this site will help that person as much as it has helped me.

For recent quitters out there who are struggling, there IS a light at the end of the tunnel (and it’s not a train coming at you :-)).

Never Take Another Puff!!!

Chuck Southern California

$ $ $

$ $ $ $ $ $

$ $ $

$ $ $ $ $ $

$ $ $ $ $ $ $ $ $

$ $ $ $ $

$ $ $ $

Jonathan Cline W162 N5500 Westwind Dr. Menomonee Falls, WI. 53051

Waukesha County Technical College 800 Main St. Pewaukee, WI 53072

How many times do you smoke in a day?

16-20 times33%

21-30 times17%

31+times8%

2-5times7%

6-10times16%

11-15 times17%

Presorted Standard US Postage

Paid Menomonee Falls,

WI Permit No 1980

What about weight gain?Many people who consider quitting are very concerned about gaining weight. Nicotine depresses the appetite, and chemically stresses the body, increasing metabolism.

In spite of this, at least 60% of people who quit smoking do not gain weight. With exercise and eating sensibly, the number is even higher. About 30% of ex-smokers gain an average of 5 lbs. temporary

You can prepare for this challenge by increasing fluids, especially water, eating low-calorie snacks such as fresh vegetables or fruits, chewing gum, and by increasing your physical activity. Both drinking water and exercising decrease the craving for

Readers RespondLearning to be an ex smoker I decided to quit by the time I turned 50 a few months back. So far so good it’s been 2 month and 4 days so far. - Guest Debby

35 yrs and moving on I recently one month ago stopped after 35 yrs being mostly heavy smoker , could not breathe anymore , already feeling much better and just so happy I finally did it .- Guest Chris

Free at last I can’t believe it I have been a smoker since I was 24 and I am now 60. I hate to think what I have done to my body but I am now 15 days as a non smoker. I feel and look great cough has gone and my new partner who does not smoke loves it. I will never have to sneak around again behind my coworkers backs, my grandchildren and my friends FREEDOM at last thanks for everyone’s posts it helps immensely. Good luck to all - Guest glen

Volume 12 Issue 4 April 2014

Table of ContentsPreparation for quitting . . . . . . . . .Page 1

Weight gain . . . . . . . . . . . . . . . . . .Page 1

Action plans . . . . . . . . . . . . . . . . .Page 2

4 D’s to deal with urge . . . . . . . . .Page 2

Coping withdrawal . . . . . . . . . . . .Page 2

Quitting guide . . . . . . . . . . . . . . . .Page 2

Avoid Temptation . . . . . . . . . . . . .Page 3

Instant rewards . . . . . . . . . . . . . . .Page 3

Long-term rewards . . . . . . . . . . . .Page 3

Message of hope . . . . . . . . . . . . . .Page 4

Readers respond . . . . . . . . . . . . . .Page 4

ACTION PLANS FOR QUITTINGCold Turkey: Going cold turkey is the most successful way to quit and means stopping completely in one day. Withdrawal may be intense because of the rapid drop in nicotine levels, but it will go away quickly.

Taper Off: Tapering off can be done several different ways. Withdrawal lasts longer but is less intense because of gradual reduction in nicotine.

• Switch to a brand that is distasteful to you. • Change to a brand that is lower in nicotine. •Smoke/chew the same amount or less, and inhale less deeply. • Smoke only half of each cigarette/chew half a pinch. • Limit use to the odd or even hours of the day.

Remember: Cutting down can help you quit, but it’s not a substitute for quitting. After cutting down tobacco use, set your quit date and stick to it.

Nicotine Replacement: Ask your health care provider about nicotine patches and gum. Physicians may also suggest nasal spray, inhalers, and medication (Zyban) that may make the transition easier.

Plan for Q-Day Throw away all your tobacco products. Hide your matches, lighters, ashtrays, spit bucket. Keep busy on the big day. Do something special to celebrate. Dine out in a smoke-free restaurant!

RECENTLY QUIT:If you need to hold something in your hand or mouth, find a substitute in your survival kit. Get some exercise, take long walks, go bike riding to occupy hands and mind from missing the tobacco habit. If you smoke/chew while driving, take public transportation for awhile if you can. Spend time in smoke-free places: libraries, museums, theaters, department stores, and churches.

• Avoid smoking establishments, such as taverns.

• Avoid situations you strongly associate with smoking, such as watching your favorite television show, sitting in your favorite chair, or lingering at the table after a meal.

• Avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.

STAYING QUIT:Situations can trigger smokers to light up/ chewers to take a dip. By knowing what your triggers are, you’ll be able to handle them successfully. Here are some examples of typical triggers and methods of overcoming them.

THE FIRST CIGARETTE/CHEW OF THE DAY. Change your morning routine: jump in the shower first, go outdoors for fresh air, etc. Say to yourself, “I’m choosing not to smoke/chew, and this urge will go away.”

DRINKING COFFEE. Have coffee in a different location, or, eat a healthy snack instead.

AFTER MEALS. Get up from the table, do the dishes, brush your teeth, go for a walk, get involved in a hobby.

WATCHING TV. Sit in a different chair. Have a glass of ice water nearby. Do simple exercises during commercials.

TALKING ON THE PHONE. Play with a paper clip or doodle with a pen or pencil. File or clip your nails.

SOCIAL GATHERINGS. Use a toothpick, straw, or pencil to keep your fingers busy and/or put in your mouth. Mentally practice how you’ll handle stressful moments before you attend.

STUCK IN TRAFFIC. Have an emergency stash of gum, hard candies, etc. In the glove box. Use relaxation music or a tape.

WHEN YOU’RE BORED. Get busy with a fun project. Make a list of things you can do when you’re bored. Take deep breaths and go over your reasons for quitting.

AFTER INTIMATE TIMES. Remind yourself how good it is to be a non-smoker. Have a glass of water or soda at the bedside to enjoy. Concentrate on relaxing and cuddle with your partner.

The “4D’s” to Deal with Urge

1. DELAY Put off smoking or chewing for two minutes, the urge will pass. This might sound unbelievable, but it is true.

2. DEEP BREATHE Enjoy some relaxing breaths; inhale for the count of three, hold your breath for the count of three, and slowly exhale for the count of three.

3. DRINK WATER Your body needs fresh water. It is calorie-free, helps flush out the nicotine, and will help you feel better.

4. DO SOMETHING DIFFERENT Change your routine, do something fun, take a break.

There’s always something better to do than use tobacco.

Coping with nicotine withdrawalWithdrawal symptoms are unavoidable but temporary. Below are symptoms of withdrawal and ways to cope.Fatigue Take a nap. Chew sugarless gum. Tension Go for a walk Dry mouth Sip ice water Catch up on your reading. Eat low-fat, low-calorie snacks Coughing Sip warm herbal tea Drink 6-8 glasses of water a day Relaxation or meditation techniques Sore throat/gums/tongue Chew gum Headaches Take a warm shower or bath Get more exercise and a good night’s sleep Hunger Drink water/ low-calorie beverages Suck on cough drops or sugarless hard candy Irritability Relaxation or meditation techniques Trouble sleeping Don’t drink beverages with caffeine after 6:00 PM Irregularity Add roughage to your diet: raw fruit, vegetables, and whole grain cereals

If these symptoms are still getting the best of you, perhaps it’s time to see your doctor about nicotine replacement products.

Quit Guide: QuittingFind New Things To DoStarting today you may want to create some new habits. Here are some things you might try:

Be active! It’s hard to smoke and do these things at the same time:

• Jogging • bike riding • swimming • playing tennis • shooting baskets • walking your dog

Keep your hands busy. Do crossword puzzles or needlework. Paint. Do woodworking, gardening, or household chores. You can also write a letter or paint your nails.

Enjoy having a clean tasting mouth. Brush your teeth often and use mouthwash.

Take a stretch when you’re tempted to reach for a cigarette. Set aside time for the activities that satisfy you and mean the most to you. There are natural breaks even during a busy day. After dinner, first thing in the morning, or just before bed are good examples. You’ll also need plenty of rest while you get used to your smoke-free lifestyle.

Avoid Temptation

Instant Rewards for QuittingYour body begins to heal within 20 minutes after your last cigarette. The poison gas and nicotine start to leave your body. Your pulse rate goes back to normal. The oxygen in your blood rises to a normal level.Within a few days you may notice other things: Your senses of taste and smell are better. You can breathe easier. Your “smoker’s hack” starts to go away. (You may keep coughing for a while, though.)The nicotine leaves your body within three days. Your body starts to repair itself. At first, you may feel worse instead of better. Withdrawal feelings can be hard. But they are a sign that your body is healing.

The Long-term Rewards of QuittingTobacco use in the United States causes more than 450,000 deaths each year. Of those deaths, 170,000 are from cancer.After you’ve quit, you’ve added healthy, full days to each year of your life. You’ve greatly lowered your risk of death from lung cancer and other diseases including:

• At least 13 other kinds of cancer • Heart disease • Stroke • Emphysema • Chronic bronchitisYou’ve also cut back on dangerous secondhand smoke for your loved ones. Finally, by quitting smoking, you’re setting a good example. You’re showing young people that a life without cigarettes is a longer, healthier, happier life.

Phoenix Page 3Page 2 Phoenix