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NO BUTTS Program- A Healthy Campus Initiative

"Nicotine patches are great. Stick one over each eye and you can't find your cigarettes."
-Author Unknown

Interested in quitting smoking? Congratulations! We know that quitting is never easy, but it can be done.

Here are some great tips and ideas for quitting.

Are you ready to change?

Experts say there are five stages to making major changes, like quitting smoking.  Which stage are you in?

1. Pre-contemplation - In this stage, you have no intention of quitting in the next six months.  You may even be resistant or hostile toward pressure to quit.  The cons of quitting outweigh the pros of quitting.
   
2. Contemplation - In this stage, you are thinking of quitting in the next six months but you have no firm commitment to stop.  The cons of quitting are equal to the pros of quitting.  You don't have a lot of confidence in your ability to quit.
   
3. Preparation - You intend to quit in the next month!  For you, the pros for quitting outweigh the cons.  Your confidence is moderately high and you may have started gathering information or support.
   
4. Action - This is the first six months without smoking.  Your risk of relapse is very high and you may be having withdrawal symptoms, cravings and temptations.
   
5. Maintenance - You have been smoke-free for at least six months!  You are starting to think of yourself as a non-smoker.  Your risk of relapse is relatively low but it is still present.

Why is it so hard to quit? 

Quitting smoking takes more than willpower . First, smoking is physically addictive.  Nicotine is a drug that changes the way you feel and act.  You become addicted to the buzz or high it gives you.  Over time, you have to smoke more to give you the same feeling.  Research shows that nicotine is as addictive as heroin or cocaine.

Second, smoking is a learned behaviour. You may only smoke around certain people or in certain situations. 

In order to quit successfully, you need:

• Planning: set a quit date!
• Support: find people who will help you.
• Coping skills: find the best ways to deal with cravings and withdrawal symptoms.
• A few changes to your daily habits: if smoking is a habit, find something else to replace smoking.
• Making a decision and refusing to allow anything to change your mind!

What can I expect when I quit?

Be prepared for some withdrawal symptoms when you quit smoking.  If you expect them, you will be able to deal with them!

• Changes in mood
• Changes in sleeping patterns
• Changes in eating habits
• Craving for nicotine
• Itchy hands or feet
• Constipation, gas or stomach pains
• Coughing or dry mouth
• Dizziness or headaches

How long will you live? 

How long can you expect to live?  Play The Longevity Game to give you a peek into your future by identifying the things that can lead to a healthier, more productive life.  And check out how a person's longevity is affected by smoking..

www.nmfn.com/tn/learnctr--lifeevents--longevity

Options for Quitting:

There are many different ways you can quit smoking successfully.  First, think about what makes you want to smoke.  Some people feel strongly addicted to the nicotine.  Some people have a hard time giving up the habit of smoking.  Find out why you smoke and then choose the best quitting method for you!

• Cold turkey
• Group support programs
• Individual counselling
• Nicotine replacement therapy like "the patch"
• Zyban/Wellbutrin prescription drugs
• Self-help
• Alternative therapies like hypnosis

News Flash Archives

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• Issue 5

For more information and support:

Click on www.albertaquits.ca

Call 1-866-33AADAC for personal help on the Smoker's Help Line

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