coping with not smoking

8/14/2019 Coping With Not Smoking

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C PINGWITH NOT SMOKING?



ContentsCoping with not smoking 3

Not ready to quit? 4

Want to quit? 4

The bright side of lights out 5

Worried about withdrawal? 6

Coping with cravings 7

Support at work 10

A fresh start 12

A note on Nicotine Replacement Therapy (NRT) 13

Staying smokefree 14

Your smokefree body 15

Getting help 17



Coping with not smokingLike it or not, now that lighting up in public places or at work is not an option manysmokers, particularly workers, are smokefree for longer stints of time than ever before.

So just how are you coping?Whether you are braving all weathers for a quick puff or have chosen the ban as anincentive to quit (at some point!) this booklet will help you build the positive andpractical tips for coping with being smokefree into your daily routine.

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Not ready to quit?If you don’t want to quit, or aren’t ready, do you have ways to helpyou deal with situations when you might normally smoke? Some

people find it easy to quit but smoking is an addiction whichmeans that for many people cravings and withdrawals areunavoidable. But if you are prepared and focus on the positivesyou can deal with these effectively.

Want to quit?As it is getting harder to smoke when you are out andabout or at work anyway why not really go for it? If youwant to succeed, look on the ban as being half way toquitting already (see A fresh start page 12).

Hint: choose the start of your working week as a timeto stop as you won’t be able to smoke so easily.

MOREMORE

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The bright side of lights outWith the right frame of mind and by concentrating on the positive points of notsmoking you will find it easier adjusting to smoking less or quitting completely.

You’re protecting people you care about – the kids, family, friends and colleaguesfrom the deadly effects of breathing in your second hand smoke.

You’re saving money. Even if you smoke just half of a 20 pack less a day you’resaving yourself nearly £20 a week which is over £1000 a year! Imagine what you coulddo with the money you’d save if you quit for good . . . .

Your body is loving it! After just 20 minutes of not smoking your blood pressure andpulse returns to normal. By the end of your eight hour shift, or day at work you’ll gohome with half the nicotine and carbon monoxide levels in your blood. So if you’restopping smoking for good you can really feel good about taking steps to improve yourhealth instantly.

Remember - if you do want to quit, because of the smoking ban, you can easilyavoid smoky situations. This may make you feel less tempted to light up.

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Tip: write a list of the positives of not smoking on a post-it note likehow much you are saving or being able to take the family out for ameal without them all swallowing smoke. Stick it on your work

station and look at it if you are struggling with a craving.

Worried about withdrawal?When the level of nicotine in your blood stream falls it causes withdrawal and you mayexperience some of these common symptoms:

• nicotine cravings • increased appetite • restlessness• poor concentration • irritability.

Everyone is different when it comes to coping without smoking, some people have noproblems with cravings and withdrawal and some will experience it more thanothers. It is key to try and stay positive, determined and focused.

By making a few simple changes that you can build into your normalworking routine you can learn to deal with nicotine withdrawal andcravings effectively. MOREMORE

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Coping with cravingsDeep breaths! Cravings can last 3-5 minutes and may bestrong. Take slow, deep breaths and focus on the fact that it will

pass. If you feel negative try to focus on the negative aspects ofsmoking – like bad breath and lung cancer. Remember to lookback at your list highlighting the positives of not smoking.

Eat breakfast – getting some healthy fuel into your body willreally help you start the day in a positive frame of

mind. If you’ve decided to quit, fill time inthe morning that you might normallyspend smoking with making a healthybreakfast. You could try makingsmoothies or fresh juice and chop upfruit to liven up cereal as well as to take

to work for snacking on.



Drink plenty of water – this boosts concentration, gives you energy and helps clearyour head. Find out where the water cooler is at work and if you don’t have one takea bottle of tap water with you. When you feel a craving coming on get a refill andsip slowly.

Have caffeine free breaks – without nicotine your body absorbs more caffeine whichcan make you restless and irritable. Choose water, fruit juice, herbal drinks and caffeinefree fizzy drinks at break times instead.

Stack up on snacks – you may feel more of a need than normal to nibble on

something but use it to your advantage by snacking on healthy stuff and eating morefruit and vegetables. Have a stash of healthy snacks at work so you’re not tempteddown the crisps and chocolate route which can make you gain weight, feel lethargic andless able to concentrate. Try snacks that will occupy you and keep your hands busy likepeeling oranges or satsumas or cracking monkey nuts and bring in sticks of raw carrot,celery, pepper or cucumber to munch on. Chewing gum or sucking sugar free boiledsweets can also be a good distraction.

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Get moving – a brisk five minute walk has been proven to reduce cigarette cravingsand classic withdrawal symptoms like restlessness and irritability. So if you have acraving or are feeling the effects of withdrawal even a walk up to the next floor orround the block could distract you and get you back on track.

If it’s a struggle to stay smokefree at lunchtime, see if there are any activities that youcan do like an exercise class or make a list of personal ‘jobs’ you need to do like goingto the post office or buying the dinner. If you do feel that you are eating more gettingactive and on the move will mean that you are less likely to put on weight.

Think – when you start thinking about smoking try and divert your thoughts elsewhere.Try wearing a rubber band around your wrist and pinging it as a craving diversion orkeep your hands busy by squeezing a stress ball, doodling or typing an email. Havebreak time diversions like doing a crossword, reading the paper or listening to music soyou are not just concentrating on your craving.

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Support at workYou might find it helpful to talk to other people at work who are coping withoutsmoking so you can offer each other moral support. Help each other get through

cravings by staying positive and sharing coping strategies. Remember what works foryou might not work for someone else and vice versa but it’s worth a try. Some copingstrategies you could try at work include:

• taking it in turns to bring in healthy snacks to share• an ‘emergency’ plan – this could mean a quick call or email to your colleague if you

are struggling and needing extra encouragement• organise activities like walks at lunch time.

MOREMORE

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Talk to your occupational healthdepartment. If you’ve decided to giveup they may be able to support you.Many employers are keen to help staffwho want to quit.

If you have decided to quit completelymake sure colleagues know so thatthey can support you. Let them knowhow they can help - this might be as

simple as telling them you don’t want totalk about it at all!

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MOREMORE

A fresh startIf you have decided to quit congratulations! Making this decision and staying positiveare the most important steps to take on the road to quitting.

• Plan exactly when you are going to quit. Once you have set a date, make sure yourfamily, friends and colleagues know too so they can encourage you and help keepyou motivated.

• Take advantage of the many free stop smoking services (listed on page 17) thatare available. Doing this can increase your chances of successfully quitting by

up to four times.• Ask your GP , practice nurse or pharmacist about nicotine replacement therapy(NRT) and other drug treatments available on prescription which if used properlyare all proven to increase your chances of quitting successfully.

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A note on NRT: Many people who have decided to quit dismiss NRT asthey don’t see the logic of quitting but still feeding your body nicotine.Going cold turkey can work for some people but NRT can actually double

your chances of quitting successfully.NRT products are available on prescription or you can buy them over thecounter at pharmacies. It works by getting nicotine into the blood stream(without smoking) and reduces withdrawal symptoms.

There are various forms of NRT available including patches, gum, nasalspray, inhalators, tablets and lozenges. Some are more discreet thanothers so may be more suitable or convenient for you when you are atwork. Nasal spray may cause sneezing and watery eyes when you firststart using it so take care if your job involves driving.

If you feel you can’t stop smoking abruptly you can use some forms ofNRT to help you cut down and then stop. If you’re thinking about NRTspeak to your pharmacist, GP, practice nurse, stop smoking clinic oroccupational health department at work.



Staying smokefreeWithin a few days of stopping smoking the physical cravings for a cigarette will start tofade as your body gets used to being smokefree.

Keep focusing on the benefits and if you stay positive you will be able to do it.

Take one day at a time and reward yourself for staying smokefree. Don’t beat yourselfup if you do have a relapse - all is not lost. Knowing what has made you give in andgetting help next time round will make it easier for you to stay on track and able toface potential blips head on!

Remember: getting help increases your chance of quitting for good.

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Your smokefree bodyStopping smoking is the best step you’ll ever take to improve your health. Even after

just 20 minutes of not smoking your body is on the mend. So if you’re struggling to

stay focused just think of the immediate and future health benefits that are going tochange your life for the better.

From the moment you stop your body is working round the clock to repair and you’llsoon feel the results. Here’s what happens after:

20 minutes blood pressure and pulse rate return to normal

8 hours nicotine and carbon monoxide levels in the blood are halved and oxygenlevels return to normal

24 hours your body is carbon monoxide free and your lungs start to clear outmucus and other smoking gunk

48 hours your body is nicotine free and your taste buds and sense of smell hasimproved

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72 hours your breathing gets easier as yourbronchial tubes begin to relax and

your energy levels soar2-12 weeks your circulation improves

3-9 months coughs wheezing and breathingproblems get easier

1 year your risk of a heart attack drops tohalf that of a smoker

5 years your risk of lung cancer falls to halfthat of a smoker

10 years your risk of a heart attack falls to thesame as someone who has never smoked

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Getting helpGetting help is a fantastic step to take on the road to quitting as it improves your oddsof success. So do it now! There are loads of ways of getting free, friendly and

professional help and advice. To find out what kind of support will suit you best you can:• Call the NHS Smoking Helpline free on 0800 169 0 169 – and speak to a

specialist adviser, lines are open daily from 7am to 11pm.• Talk to your practice nurse, GP, pharmacist or occupational health service at work

about your options like NRT and other drug treatments available.•

Contact your local NHS Stop Smoking Service – this can include one-to-onecounselling or joining a stop smoking group. You’re four times more likely tosucceed in quitting by using their help. To find out about your local service call theNHS Smoking Helpline free on 0800 169 0 169 , visit www.gosmokefree.co.uk ,text ‘GIVEUP’ and your full post code to 88088 or ask at your GP practice,pharmacy or hospital.

• Call Quitline 0800 00 22 00 , Mon to Fri 9am – 9pm, the charity QUIT also offersan email counselling service for people who want to stop smoking which isavailable at the QUIT website: www.quit.org.ukInformation is available in English, Arabic, Bengali, Punjabi and Urdu.

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• Call the NHS Asian TobaccoHelpline , Tuesdays 1pm – 9pm,for confidential free advice onsmoking and paan chewing. Callerscan be referred to local services.

• Urdu: 0800 169 0 881• Punjabi: 0800 169 0 882• Hindi: 0800 169 0 883• Gujarati: 0800 169 0 884• Bengali: 0800 169 0 885

• Call the NHS Pregnancy SmokingHelpline 0800 169 9 169 ,Mon to Fri 12pm – 9pm, which alsoprovides a call back service and detailson local self-help groups.



This leaflet contains general information produced by DPP: Developing Patient Partnerships which can be used as the first step to helpyou decide the best course of action to take when you or your family are not well. In the absence of any examination it is not possibleto reliably diagnose and treat a medical condition. Diagnosis can only be carried out by a suitably qualified health professional aftera consultation.

© DPP: Developing Patient Partnerships, 2008, Tavistock House, Tavistock Square, London,WC1H 9JP. Registered Charity No. 1075105.Company No.3700340. All rights reserved. No part of this publication may be reproduced in any material form without the permissionof the copyright holder.

DPP is a health education charity

www.dpp.org.uk

Printed on environmentally friendly paper.Please remember to recycle this booklet whenyou no longer need it.

coping with not smoking

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