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Are you ready to stop smoking? Planning to Quit If you are reading this section, you are ready to make a plan to quit. This section will prepare you to quit smoking by helping you to make a plan and choose a way to quit. Good luck, you can do it! You may think that willpower is all it takes to quit smoking. But the truth is that it takes much more. It also takes planning, support, coping, and changes to your daily routine. If you are really concerned about withdrawal, you may want to consider using medication such as Nicotine Replacement Therapy to help manage your symptoms. Talk to your doctor or pharmacist. There are three main steps in getting ready to quit: You will need to prepare yourself, set a quit date, and get support. You should prepare yourself to quit at least a week before the date you expect to quit smoking. Doing It If you are in this stage of quitting, you are ready to try something new—not smoking. You understand why you smoke, why you want to quit and you have made a plan of how you will quit. This section will can help you cope with the short-term discomforts that come with quitting. We also give suggestions on how to avoid or limit the situations that make you want to smoke and what to do if you start smoking again. Ready, set, quit! Now you are ready to quit: - You have listed your reasons for quitting. - You know why you smoke. - You have a plan to avoid triggers. - You have your survival kit and you have tried to cut down. - You may even have obtained nicotine replacements or other medication to help with the withdrawal symptoms. Set a quit date - Pick a date when you will actually stop. Set it far enough in the future that you can plan and prepare. - Write that date on your calendar, put a note on your refrigerator, stick it on your bathroom mirror, leave a reminder on your car dashboard, and write it down at work. Start diet and exercise changes now. That will help your body prepare for the changes you will face on your “quit” date. Remember that the benefits of quitting start soon after you quit According to the American Lung Association: - Within two days of quitting your senses of taste and smell begin to improve. - Within four weeks of quitting your blood circulation improves and your lungs work better. - After one year of quitting your risk of heart disease is only half that of someone who continues to smoke. - Within three years of quitting your risk of a heart attack is about the same as someone who has never smoked. - After 10 years of being smoke-free you cut your risk of getting lung cancer in half. For at least the first several weeks after quitting, you should: - Avoid all smoking equipment such as cigarette packs, matches, lighters, and ashtrays. - Avoid all regular smoking locations during the withdrawal time. - Ask your friends not to smoke around you or stay away from them, as much as possible, while they are smoking. - Keep busy, especially in the evenings and on weekends. - Drink lots of fluids, particularly water, but not alcohol or drinks containing caffeine. - Brush your teeth often and have your teeth cleaned. This will help rid your mouth of smoking tastes and tooth stains. Keep a list of the reasons you want to stop smoking in your pocket or purse and look at it often. You are a model (whether you want to be or not) to your children and anyone else who is a nonsmoker or would like to be one. By not buying cigarettes you will save enough money each year for a small vacation, so take it and have fun! Maintenance Now, you are a non-smoker. Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take some conscious effort and practice. In this section we suggest ways to replace the habit of smoking with other actions and thoughts. There is information on what to do if you slip and smoke again. Once you’re addicted to smoking you will always be addicted. The strength of the addiction will gradually decrease, however, and now you are a recovering addict. Many recent ex-smokers have been lulled into a false sense of security. “Six months and not one puff, surely just one little cigarette wouldn’t hurt me now.” The truth is, one cigarette can undo months of careful planning and hard, sometimes painful, work. Don’t let that happen to you. Keep your guard up The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don’t kid yourself; even though you have made a commitment not to smoke, you will sometimes be tempted. But instead of giving in to the urge, you can use it as a learning experience. First, remind yourself that you have quit and you are a nonsmoker. Then look closely at your urge to smoke and ask yourself: - Where was I when I got the urge? - What was I doing at the time? - Who was with me? - What was I thinking? The urge to smoke after you’ve quit often hits at predictable times. The trick is to anticipate those times and find ways to cope without smoking. Naturally, it won’t be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it doesn’t mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting, and try again. Look at the following list of typical triggers. Do any of them ring a bell with you? These are the times when you are more likely to want to smoke. Use this list to remind you of when you may need to use your coping skills. If you are like many new nonsmokers, the most difficult place to resist the urge to smoke is the most familiar: home. The activities most closely associated with smoking urges are eating, partying, and drinking. And, not surprisingly, most urges occur when a smoker is present. It is important that you continue to exercise, eat healthy foods, and foster good relationships. This is the most effective way to maintain your nonsmoker status. Review your reasons for quitting smoking and changing your health behaviors on a regular basis. Reaffirm your commitments to yourself and to your family and friends. Talk with your support people. Relapse: If You Do Smoke Again If you slip and smoke, don’t be discouraged. Many former smokers tried to stop several times before they finally succeeded.
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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 ।