stop smoking start living - booklet
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STOP SMOKING
START LIVINGMake the break. Live life without smoking.
LOCAL NHS STOP SMOKING SERVICES
For one-to-one or group-based advice. Just text
GIVE UPplus your postcode to 88088
NHS Smoking Helpline
7am-11pm every day0800 169 0 169Textphone
0800 169 0 171For free advice, help and support
For online help and support andthe chance to Ask an Expert
GOSMOKEFREE.CO.UK
Your local GP or pha rmacist
FOR PRODUCTS TO REDUCE
NICOTINE CRAVINGS
NHS Pregnancy Smoking Helpline
12pm-9pm every day0800 169 9 169
NHS Asian Tobacco Helplines1pm-9pm Tuesdays
0800 169 0 881 URDU
0800 169 0 882 PUNJABI
0800 169 0 883 HINDI
0800 169 0 884 GUJARATI
0800 169 0 885 BENGALI
Produced by the Department of Health Crown copyright.Order No. 6000A Smokefree Guide. April 2007. DOH 273950.
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THINK 4
Why its great togo smokefree
PREPARE 12
Where to go for support,
products and advice
GO 22
How to stop smoking withour SMOKEFREE Planner
STAY 40
When a smokefree lifebecomes a brand new life
LIFECHANGINGImagine the best thing youll ever do in your life. Imagine
making your next break a complete break from smoking.What would it be like to wake up and feel absolutely fresh?
How would you spend all the new time you suddenly have
in your life? Stopping smoking can be a life changing
experience. Get ready for a smokefree world. Make your
mind and body smokefree today.
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Irelandissmokefree.Scotlandiss
mokefree.Wales,
NorthernIrelanda
ndEnglandarejoiningin.We
rebecoming
asmokefreenatio
n.Sowhywaittos
topsmoking?Especially
whenyoucansave
money,feelhealth
ier,smellfreshera
nd
avoidtheseriousd
iseasesassociated
withsmoking.
SMOKEFREE
ENGLANDGo smokefree and look forward to years of better health.Reduce your chances of getting
lung cancer. Help yourself to
breathe more easily.
Cut down on the phlegm in
your lungs. Wake up withoutthat nasty cough.
Cut your chances of getting a
heart attack. Cope better with
having to run down the street.
Reduce your stress levels.
Take control of your life.
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NOTHINGTO LOSE
EVERYTHINGTO GAINYou might think you have lots of reasons to put off the
moment when you have to stop smoking its a crutch,
a stress-buster, a confidence-booster. You might think
its hard to stop when everyone around you still seems tosmoke. But every year thousands of people go smokefree.
You can do it too.
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MINUTESYour blood pressure and pulse return to normal.Circulation improves especially in your hands and feet.
HOURSYour blood oxygen levels return to normaland your chance of having a heart attack falls.
HOURSCarbon monoxide leaves your body.Your lungs start to clear out mucus and debris.
HOURSCongratulations. Your body is now nicotine free. And haveyou noticed how your sense of taste and smell have improved?
HOURS
Your breathing is easier. You have more energy.
WEEKSCirculation is now improved throughout your body.Its easier for you to walk and exercise now.
MONTHSYour lung efficiency is up by 5-10 per cent. Breathingproblems are fading away. Say goodbye to coughing,shortness of breath and wheezing.
YEARSYou now have only half the chance of getting a heartattack compared to a smoker.
YEARSThe chance of you getting lung cancer is now half thatof a smoker. Your chances of having a heart attack arenow the same as someone w hos never smoked.
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MINUTESLIFETIMEGoing smokefree is the one single thing you can do to
dramatically increase your chances of living a longer life.
Once your body is smokefree, it will begin to heal within
20 minutes, repairing the damage done by all those years
smoking. Go smokefree and put your body on the mend.
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STOPSTARTThousands of people in England have already gone smokefree.
And they all went on the same journey. Youll take the same
steps as you become smokefree. Dont worry if you step
backwards and start smoking again. It takes most people
more than once to succeed. The great news is that by picking
up this booklet, youve already taken the first step.
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POSTPONEPREPARE
Preparing to go smokefree is about being practical.This is not a test of your will power. Its about having
a plan. Choosing a day to go smokefree. And a way
to go smokefree. Understanding why you smoke.
And having people on your side.
TOP TIPS
Contact your local NHS StopSmoking Service. Trained advisors
are waiting to help you.
Identify your smoking triggersand plan ahead.
Take it one day at a time andreward yourself every day.
Buddy up with a friend so youcan support each other.
Use nicotine replacementproducts to cope with the
withdrawal symptoms.
Avoid situations where you mightbe tempted to smoke again.
Note how much cash youre saving and treat yourself.
Keep telling yourself you can do it.
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OLD WAYSNEW WAYS
Many smokers want to go smokefree but arent surehow to do it. Here, youll find four different ways to go
smokefree. Pick the method that best fits with your
life. And remember, you can always mix and match.
People who use medication or professional help can
double their chances of success.
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SMOKEFREE ADVICE AND SUPPORTGet free help from trained expertsat your local NHS Stop SmokingService. Talk one-to-one or shareyour experiences as part of a group.
TOGETHER PROGRAMMELots of support at the critical time iskey to going smokefree. Sign up withthe Together Programme and well callyou, send you text messages and emailyou at the crucial moments.
NICOTINE REPLACEMENTPRODUCTSThere are lots of products out thereto help with the nicotine addictionsuch as patches, gum and inhalators.
SMOKEFREE PLANNERRelying on willpower alone isnot something wed recommend.Whichever way you choose togo smokefree, it helps to keepa record of your progress. Goto page 22 for your personalSMOKEFREE Planner.
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CANTCAN
Cant cope on your own? You can see a local NHS StopSmoking Advisor face-to-face. Cant spare the time?
NHS Stop Smoking Services are nearby and easily accessible.
Cant handle the expense? All support from your local
NHS Stop Smoking Service is free.
If you want to go smokefree theNHS offers plenty of support and it works.
Well get you working with a trainedadviser, either in a group or one-to-one. One of the things you can dois use a carbon monoxide monitor,to check how addicted you are andmeasure the fall in carbon monoxidein your body.
Well also give advice about NicotineReplacement Therapy (NRT), andwhich product or combination ofproducts could work for you. Youre
up to four times more likely to besuccessful if you go to your localNHS Stop Smoking Service anduse NRT, than if you try to gosmokefree using willpower alone.
SHARE YOUR EXPERIENCESMost groups meet for an hour or twoa week for six or seven weeks. Youllusually spend the first two sessions
planning and preparing to stop, thengo smokefree in the third week. Manypeople find that sharing the experiencewith others is helpful in itself.
TALK FACE-TO-FACEIf you would prefer one-to-onesupport, you can get it in most areas.
To find your nearest localNHS Stop Smoking Service:
call the helpline on0800 169 0 169
visitGOSMOKEFREE.CO.UK
or textGIVE UP with your fullpostcode to 88088
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Well be with you every step of theway. Well ahead of your stop date, justbefore it and after it well be in touchwith help, advice and encouragement.After three months, well offer youadvice on staying smokefree.
ALONETOGETHER
Why go smokefree on your own when you can join theTogether Programme? Developed by ex-smokers and
professionals, its a way of going smokefree with the support
of others. You dont even need to leave your home the
programme delivers free information packs, supportive
text messages, phone calls and emails at the crucial stages.
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STRUGGLECOPE
The initial few days without any nicotine are often thehardest part of going smokefree, as this is when you
are fighting the physical addiction. Nicotine replacement
products can help you get past this. You use them in the
early stages. After the nicotine cravings pass, youll find it
much easier to overcome the mental side of the habit.
NICOTINE GUM Nicotine is absorbed through the liningof your mouth when you chew the gum.
NICOTINE PATCHES Nicotine patches work well for mostsmokers, and can be worn around theclock (24 hour patches) or just duringthe day (16 hour patches).
MICROTABS These are small tablets containingnicotine that dissolve underyour tongue.
LOZENGES Lozenges are sucked slowly to releasethe nicotine and take about 20-30minutes to dissolve.
NICOTINE NASAL SPRAY The spray delivers a swift andeffective dose of nicotine throughthe lining of your nose.
INHALATORS Much like a plastic cigarette, theinhalator releases nicotine vapourwhich gets absorbed through yourmouth and throat. If you miss thehand to mouth aspect of smokingthese may suit you.
ZYBAN As well as NRT, there are other products(BUPROPION HYDROCHLORIDE) that do not contain nicotine that can
help you go smokefree, such as Zyban.You take Zyban tablets for two monthsand should be ready to stop smokingduring the second week. Its availableonly from your doctor on prescription.
You can get lots of different typesof Nicotine Replacement Therapy
(NRT) and they work. NRT doublesyour chances of successfully goingsmokefree by helping you manageyour withdrawal symptoms. Becauseit goes into your body differently tonicotine from cigarettes, its much lessaddictive. NRT does not contain tar,poisons or carbon monoxide the waycigarettes do, so it doesnt cause cancer.
You can get a prescription for NRT,or buy it over the counter, and follow
the instructions on the packet. Itssuitable for most adults, but if youhave a heart or circulatory condition,or are on regular medication, youshould get the OK from your doctor.Likewise if you are pregnant, youshould ask your doctor or midwifebefore using NRT.
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MAKE EXCUSESTAKE ACTIONWhatever methods you use to go smokefree, youll
find that keeping a record of your progress can play an
important part in helping you. Thats why weve designed
a SMOKEFREE Planner for you to complete. Its filled with
useful self-help exercises and takes you all the way from
the first to the last step of the smokefree journey.
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STEP 1:THINK
The first thing you need to do to become smokefree isto think seriously about stopping smoking. Everything
else follows from that. There are four steps people tend
to go through on their way to going smokefree for good.
Step one is the simplest.
Use this SMOKEFREEPlanner to keep trackof your progress. Itsa good idea to writein biro as other penscould smudge.
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HOW MUCH DOES SMOKING COST YOU?
Do this rough calculation you may find smoking costs you morethan you think.
What you spend on smoking a week: _______ a week
Multiply by 52 to give you the cost for a year: _______ a year
SO THINK AHEAD.
IF YOU DONT GO SMOKEFREE NOW...
In another three years you woul d spend: _______
In five years: _______
In ten years: _______
Spend the money you save on other things. New shoes. A kitchen.Maybe a weekend break...
Most people who smoke have thought about going smokefree. But youhave to think about it seriously to begin to rid yourself of the addiction.
Read through the following section and fill it in as you go along, and
suddenly youll be a lot clearer about your reasons for going smokefree.
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List your top five reasons for going smokefree here.
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WHATS KEEPING YOU SMOKING?
Smoking is usually a habit. There are probably certain times in the daythat you normally light up little triggers if you like. Its good to knowwhat these are and have a way of dealing with them.
WHEN ARE YOU MOST LIKELY TO WANT A CIGARETTE?
WHY DID YOU START SMOKING?
Now youre planning to stop, its worth thinking about what got you s tarted.Do any of these sound familiar?
Whatever your reasons for starting smoking,
are they good reasons to keep doing it?
Do the reasons to stop seem stronger? If they do, read
on. If they dont, youre not ready to go smokefree yet.
To look older
To be cool
Copying friends or family
To feel grown up
To be tough
To be accepted
Curiosity
Just felt like it
WHY GO SMOKEFREE
REASONS TO SMOKE REASONS TO GO SMOKEFREE
Any others?
Anything else?
Waking up
Talking on the phone
Having a drink
Watching TV
At social events
After a meal
With friends or family
Reading the paper
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Which of these still apply?
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MANAGING YOUR TRIGGERS
Here are some ways of coping with the difficult moments:
Stay busy
Think about something else
Take a few slow, deep breaths
Go for a stroll, or just into another room
Drink a glass of waterTalk to a friend about it
Look back at your list of reasons for stopping
Try using some NRT products or Zyban
STEP 2:PREPAREThe second stage in going smokefree is all about
preparation. Youve thought long and hard and now
its time to start planning for the big event.
KNOW WHY YOU SMOKE
To understand when you smoke and whats triggering it, fill in this plannerover a day or two.
WHAT WHAT YOU HOW MUCH
TIME YOU WERE DOING YOU WANTEDSMOKED TO SMOKE (1-10)
Youve probably got some ideas of your own as well write them here.
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GETTING READY TO GO SMOKEFREE
The day you stop smoking, youll be changing your life for the better.Use this list to help you prepare.
DURING THE FIRST WEEK
Keep busy
Find a different regular daily routine
Stick to non-smoking areas
Get plenty of fresh air
KEEP REMINDING YOURSELF WHY YOURE STOPPING
That theres never just one cigarette
That you want to be in control
That youll be much healthier, smokefree
And much wealthier, smokefree
GET SUPPORT
Call your local NHS Stop Smoking Service
Talk to friends and family
Talk to someone whos successfully gone smokefree
Team up with someone else who wants to go smokefree
Call the NHS Smoking Helpline on 0800 169 0 169
AVOID TEMPTATION
Choose a stop date thats unlikely to be highly stressful
Dont have any cigarettes, matches or lighters on you
Dont drink alcohol
THE STOP DATE PLANNER
DAY/DATE MONTH YEAR
THINK ABOUT WHOLL SUPPORT YOU:
1
2
3
4
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STEP 3:STOP
Youve picked the day to go smokefree and now its here.Are you ready to take the big step? Call the NHS Smoking
Helpline at any time if you need someone to help you.
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SEE YOURSELF GETTING BETTER
If you are using a carbon monoxide monitor, available at your local NHSStop Smoking Service, write the results here to show how quickly yourbody is recovering.
DATE CARBON MONOXIDE READING
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SYMPTOMS
Intense desire to smoke
Coughing, dry mouth
Hunger
Constipation or diarrhoea
Trouble sleeping
Dizziness
Mood swings, poorconcentration,irritability
WHATS HAPPENING
Your brain is missingthe nicotine fix
Your lungs are clearingof tar
Your metabolism is
changing, and foodtastes better onceyouve stopped smoking
Its all part of your bodyreturning to normal andit will settle down
This can be due tonicotine leavingyour body
More oxygen is gettingto your brain instead ofcarbon monoxide
These are signs ofnicotine withdrawaland will pass
HOW TO COPE
Cravings are worst forthe first few days andwill lessen over a fewweeks. Look at waysto cope on page 31
Symptoms will improvequite quickly. Warmdrinks can help
Eat fruit and vegetables,
chew gum and drink lotsof water
As above fruit,vegetables and plentyof water
This shouldnt last morethan two or three weeks.Cut down on coffee andtea, and try to get morefresh air and exercise
It should go away aftera few days
Warn family and friendsand ask for their support.Look at ways to copeon page 38
STEP 4:STAY
Now youve reached the critical step in the whole processof stopping smoking and thats staying smokefree for
good. We appreciate you need all the help you can get and
thats why in this section youll find tips and advice to help
you stay one step ahead of the cravings.
COPING WITH WITHDRAWAL SYMPTOMS
Lots of people start smoking again because they feel they cant copewith the withdrawal symptoms. The first few days may not be muchfun, but the symptoms are a sign that your body is starting to recover.
Nicotine replacement products will help you to reduce the severity ofyour withdrawal symptoms and make going smokefree more manageable.
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HANDLING THE STRESS
It can take a while to get used to being smokefree and for new habitsto start feeling natural. If youve been using smoking as a way to dealwith stress, nows the time to find other ways like these:
Be honest with yourself about whats really upsetting you
Try different ways of doing things
Talk problems over with someone you trustPrioritise tasks and make realistic plans for getting them done
Do one thing just for you every day
Take time out to relax and try to get enough sleep
Remember, as a nonsmoker, youll be less stressedand find it easier to cope
COPING WITH DIFFICULT SITUATIONS
Glance back at the list of things that are keeping you smoking onpage 29. It helps to avoid these if you can. But just taking that stepback and being aware of them helps you cope.
And if youve tried to go smokefree before, learn from your mistakesand try something new this time.
IF I AM TEMPTED TO STARTSMOKING AGAIN I WILL:
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STEP BACKSTART AGAIN
Dont worry if you take a step back and start smoking again.It often takes people four or five attempts to stop for good.
Next time you try, you can draw on the lessons you learnt this
time round to help you go smokefree.
EMERGENCY ADVICE
If youve just had a cigarette:
Revisit your decision to stop
Bin any cigarettes youve got
Get out of the s ituation thatmade you start go outside,or to a different room
Call a friend or the NHS SmokingHelpline on 0800 169 0 169
Dont let it undo all your hard work
WHY PEOPLE START SMOKING AGAIN
There are lots of reasons people giveup on going smokefree, but someof the most common are that they:
Thought they could have just oneDidnt prepare well or think abouttheir smoking triggers
Didnt work out other ways ofdealing with stress
Put on weight
Thought of themselves asex-smokers not non-smokers
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YOURESMOKEFREE
Once youre smokefree for good, youll look back and hardlybe able to believe all the time, money and sheer human
energy youve wasted on the habit. Going smokefree means
getting back in touch with the real you.
To get a copy of this brochure in Braille
or large print phone 0800 169 0 169