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* This blog was adapted with permission from the Centers for Disease Control and Prevention (CDC). It originally appeared in the CDC’s February 2013 issue of Vital Signs, “Adult Smoking: Focusing on People with Mental Illness.” NAMI is a proud partner in the CDC’s national tobacco education campaign called Tips From Former Smokers (Tips) * Rebecca, age 57, started smoking cigarettes at age 16. All of her family members smoked, and once she started smoking, she was hooked. Rebecca kept smoking into adulthood and tried to stop but soon discovered she had trouble quitting. At age 33, Rebecca was diagnosed with depression. She smoked frequently when she felt depressed because she thought smoking might help her cope with her feelings. Rebecca felt ashamed when she smoked, so when she tried to quit and couldn’t, she felt even more depressed. “That was just a vicious, vicious cycle,” she said. To break the cycle, Rebecca knew she had to get care for her depression and quit smoking for good. Rebecca finally quit smoking, and she feels better—both mentally and physically. “It’s about taking control and knowing where you want to be in your life.” Cigarette smoking is the leading preventable cause of disease, disability and death in the United States. Despite overall declines in smoking, more people with mental illness smoke than people without mental illness. Because many people with mental illness smoke, many will get sick and die early from smoking. Smoking-related diseases such as cardiovascular disease, lung disease and cancer are among the most common causes of death among adults with mental health conditions. Smoking is much more common among adults with mental health conditions, such as depression and anxiety, than in the general population. About three out of every 10 cigarettes smoked by adults in the United States are smoked by persons with mental health conditions. Smoking is not a treatment for depression or anxiety. Getting help for your depression and anxiety and quitting smoking are the best ways to feel better. Smoking and Mental Illness Like other smokers, smokers with mental illness are interested in quitting, are able to quit and have a better chance of quitting successfully when they have access to proven stop-smoking treatments. However, people with mental illness face may challenges in quitting smoking: - Nicotine has mood-altering effects that put people with mental illness at higher risk for cigarette use and nicotine addiction. - People with mental illness are more likely to have stressful living conditions, be low income, and lack access to health insurance, health care and help quitting. - Evidence shows that there has been direct tobacco marketing to people with mental illness. People with mental illness may need extra help to succeed in quitting. This can include more counseling and longer use or a combination of stop-smoking medicines. With careful monitoring, quitting smoking does not interfere with treatments for mental illness and can be part of the treatment. Immediate Health Benefits of Quitting - The risk for a heart attack drops sharply just one year after quitting. - After two to five years, the chance of stroke can fall to about the same as a nonsmoker’s. - Within five years of quitting, the chance of cancer of the mouth, throat, esophagus and bladder is cut in half. - Ten years after quitting, the risk for dying from lung cancer drops by half. What Smokers Can Do - Decide to quit using tobacco right away. The sooner they stop, the sooner their bodies can begin to heal, and the less likely they are to get sick from tobacco use. - Ask their doctors and mental health treatment providers for help to quit. - Call 1-800-QUIT-NOW for free help quitting and go to www.smokefree.gov for a step-by-step quit guide. - Avoid secondhand smoke and make homes and vehicles smoke-free. - Support friends who are trying to quit.
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काठमाडौं/ धुम्रपानको लत लागिसकेपछि छोड्न त्यती सजिलो हुँदैन । निश्चय नै यसको लागी आत्मबलको खाँचो पर्दछ । जसले आफ्नो मन र इन्द्रियलाई नियन्त्रण गर्न सक्दैन त्यसले चाहेर पनि धुम्रपान तथा सुर्तिजन्य पदार्थहरुको सेवन त्याग्न सक्दैन । धुमपान छुटाउने कुनै अचुक औषधि छैन तर छोड्न सकिन्छ । धेरैले छोडेका पनि छन् । धुम्रपान गर्ने धेरैजसोलाई सोध्दा उनीहरुलाई यसबाट हुने हानिहरुबारे एउटै गुनासो के छ भने धुम्रपान छोड्नलाई सकिरहेका हुदैनन् । धुम्रपान छोड्न पर्याप्त तरिकाहरु तथा सुचना र जानकारीमुलक सामाग्रीहरु भेटिदैनन् । धुम्रपान छोड्न चाहनेले उपयुक्त योजना बनाउन पर्दछ । धुम्रपान किन, कहिले र के का लागी छोड्ने र कसको सहयोग लिने भनेर स्पष्ट हुनुपर्छ । धुम्रपान पुर्ण रुपले छोड्नलाई कसैको सहयोग आवश्यक पर्दछ भन्ने बिर्सनु हुदैँन । धुम्रपान एकैपटक चट्टै छोड्न पनि सकिन्छ । भने संख्या कम गर्दै वा धुम्रपान गर्न ढिलाई गरेर पनि छोड्न सकिन्छ । तर छोड्न चाहानेले एकै पटक चट्टै छोड्न सक्दा उपयुक्त हुन्छ किनभने संख्या कम गर्ने उपाय त्यति सफल नहुन सक्छ भने धुम्रपान गर्न ढिलाई गर्दा पनि लामो समयसम्म तल तल लाग्न सक्छ । योजनाबद्ध ढंगले धुम्रपान छोड्दा अवश्य सफल भइन्छ । त्यसका लागी यस्तो तरीका अपनाएमा सफल हुने सम्भाबना अधिक रहन्छ । सर्वप्रथम, धुम्रपानसँग सम्बन्धित बानि व्यहोरा हटाउन आफ्नो जिवनशैली नै परिर्वतन गर्नुपर्ने हुन्छ । जिवनशैली परिर्वतन बिहान देखि नै शुरु गर्नुपर्ने हुन्छ । धुम्रपान छोड्दा एउटा निश्चित दिन तोक्दा उपयुक्त हुन्छ । उदाहरणका लागी परिवारको कुनै व्यक्तिको जन्मदिन अथवा नँया बर्ष जस्ता दिन निश्चित गर्न सकिन्छ । धुम्रपान छोड्नुभन्दा पहिला यसले हुने हानिबारे स्पष्ट हुनुपर्छ । यसले फाइदा गर्दैन केवल हानि मात्र गर्छ भन्ने मनमा लिनुपर्छ । यसको वास्तविकता पनि यहि हो । धुम्रपान छोड्न चाहानेले आफु बस्ने कोठाहरुमा यसले गर्दा हुने हानिहरुको तस्विर वा चित्र टाँस्ने गर्नुपर्छ । जसका कारण धुम्रपानतिर ध्यान केन्द्रित हुँदैन । धुम्रपान गर्न मन लाग्ने चाहाना रहित वातावरणको सृजना गर्ने त्यसका लागी धुम्रपान सम्बन्धि सामाग्रीहरु चुरोट, सलाई, एष्ट्रे आफुसँग नराख्ने । धुम्रपान गर्न मन लागेको बेला धुम्रपानको अलावा अन्य केहि उपाय अपनाउन सकिन्छ । चुइगम वा ल्वाङं चपाउने बिस्तारै लामो श्वास लिने र फाल्ने प्रशस्त पानी पिउने अन्य रचनात्मक काममा व्यक्त रहने यी उपाय अपनाउँदा दह्रो आत्मबलका साथ धुम्रपान त्याग्ने अठोट गरेमा अवश्य सफल हुन सकिन्छ । प्रयास गर्दा गर्दै पनि पुन शुरु गर्न सक्ने सम्भावना करीब एक महिनासम्म अधिक रहन्छ । त्यसैले यस्तो वातावरण सृजना हुन नदिन सचेत रहनुपर्छ । धुम्रपानको तलतल धुम्रपान छोडेको दुई तिन दिनसम्म अत्याधिक रहन्छ र त्यसपछि यो क्रम कम हुदै जान्छ । त्यसपश्चात खानामा रुची बढ्न थाल्छ । धुम्रपान छाडेको दुई हप्ता भित्रै २ देखि ३ केजी तौल बढ्न थाल्छ । धुम्रपान छोड्न निरन्तरता दिनका लागी के गर्नै ? धुम्रपान गर्दा हानी गरेको कल्पना गर्ने सधै मनमा के कारणले धुम्रपान छोड्नु भएको हो सोच्न र सधैभरीका लागी छोड्ने प्रण गर्ने धुम्रपान छोड्दा प्राप्त गर्ने फाइदाबारे सोच्ने धुम्रपान आरामसँग छोड्दै जाने र छाड्न सक्छु भन्ने आत्मबलको विकास गर्ने धुम्रपान गर्ने अन्य व्यक्तिहरुलाई पनि धुम्रपान त्याग्ने सल्लाह दिने धुम्रपान त्याग्दा हुने फाइदाहरु स्वास्थ्य, सुन्दर र सुरक्षित जिवन बाँच्न पाउने खानेकुरा स्वाद सप्रिने र रुची बढि हुने तौल बढ्ने र हृष्टपुष्ट हुने छाला चाउरीने समस्याबाट मुक्ति तथा दाँत र औंला पहेँलो नहुने दम, खोकी हृदयघात तथा क्यान्सर जस्ता प्राणघातक रोगबाट मुक्ति पाइने बालबालिकालाई छातिको संक्रमित रोगको सम्भाबना कम हुने स्वस्थ्य बच्चाको जन्म हुने पैसा खर्च कम हुने र पारिवारीक सन्तुष्ट्रि प्राप्त हुने छोराछोरीले धुम्रपान सिक्ने सम्भावना कम हुने धुँवारहित वातावरणमा बाँच्न पाउने पारिवारीक अधिकार पुरा हुने ।