What is the average cost of smoking?
Why is it so difficult to stop using tobacco?
When people try to give up tobacco, they find they miss the “habit” part of it (e.g., lighting up while on the telephone, or having something to do with their hands in social situations)
Irritability, restlessness, anxiety and sadness are common withdrawal symptoms during the first month after quitting. Sometimes poor concentration, sleep disturbance and increased appetite also cause problems. The combination of these factors plus the stresses of everyday life cause many people to relapse to tobacco within a short time.
What should I do when I think about quitting?
- List your reasons for quitting
- Set a target date
- Begin moderate exercise
- Drink plenty of water
- Eat well-balanced meals
What should I do before quitting?
- Smoke a lower-tar/nicotine brand
- Buy one pack at a time
- Limit where you smoke
- Delay lighting up
- Keep cigarettes in a different place
What are ‘Stop Smoking Aids’?
- Prescription aids are available FREE-of-charge (at any campus pharmacy) to those who are enrolled in the UM health care plan
- Controlled amounts of nicotine are released into the body by nicotine patches/gum/inhalers
- Aids do not introduce harmful agents, such as those found in tobacco smoke, into the body
- Zyban, a non-nicotine replacement drug, can be helpful in reducing cravings and withdrawal.
- Always work with a doctor when deciding which aid, if any, is best.
How do I cope with stress?
- Adjust your daily routine to avoid smoking triggers
- Trash all cigarettes, ashtrays, lighters and matches
- Clear your home and car of smoke odor
- Avoid situations that typically cause you stress
- Keep busy by launching a project or starting a hobby
- Exercise to relieve nervous energy
- Practice deep breathing or other relaxation exercises
What are the new habits I should form?
- During the first few weeks, keep your hands and mouth busy
- Play with crossword puzzles
- Brush your teeth
- Breathe deeply
- Squeeze silly putty
- Chew gum
- Practice a hobby
- Chew straws/coffee stirrers
- Write in a journal
How do I launch my smoke-free life?
- Register to particpate in the University of Miami BeSmokeFree Program
- Ask friends/family/co-workers for support
- Establish a reward method
- Take things one-day at a time
- Call 1-800-4CANCER for free support
- Short-term side effects of quitting:
- The harmful side effects of smoking far outweigh the potential short-term side effects of quitting
- Physiological and psychological side effects are possible
- If what you experience concerns you, call your doctor or 1-800-4CANCER
What do I do if I relapse?
- On average, it takes three attempts before succeeding
- Don’t beat yourself up if you slip
- Learn from the mishap
- Reflect upon what triggered you to smoke
- Focus on building a plan to avoid a similar incident