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1. How do I choose
a date to stop smoking?
The date you choose to
stop smoking should be one when you have the time and energy to do things
differently, like plan smoke-free activities. Some people like to stop smoking
on a Monday because it provides a fresh start to the week. Others choose a
specific day that has meaning, like a birthday, a special occasion, or a
holiday. See your ZYBAN® Net booklet page 8.
2. What can I do to
get ready for my stop date?
In the days before your
stop date, you may want to change your routines such as changing where you
smoke, the brand or even how you hold your cigarette. Also, you might like to
prepare your home and car for becoming smoke free.
3. What kinds of
withdrawal symptoms can I expect?
Your body has to adapt to
the absence of nicotine and this takes time. Nicotine is the addictive element
in tobacco and it only stays in your body for about 10 hours after you stop
smoking. You may begin to feel withdrawal symptoms 6-12 hours after you stop
smoking. These symptoms are usually the most intense during the first 3 days
and gradually go away over the next few weeks. Examples of what you might feel
are:
Also, see your ZYBAN® Net
booklet p. 12 - 14.
4. How can I deal
with cravings and triggers?
Most cravings last only a
few minutes and are caused by the physical withdrawal from nicotine, or they
can come from your psychological or behavioral connection to smoking. When a
craving hits, focus on getting through the next 2 minutes without a cigarette.
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Avoidance - stay away from situations that make
you want to smoke especially in the first few weeks. For example, choose a
different routine for your breaks at work.
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Substitute - some people like to have gum or
toothpicks on hand to put in their mouth when a craving strikes.
See page 6 of your ZYBAN®
Net booklet for other suggestions.
5. What can I do
if I feel anxious or depressed?
Many people equate
stopping smoking with losing a best friend. You may feel a great sense of loss,
and you may also feel anxious or down because this is a major life change.
When you are feeling this way,
try getting up and moving around, or slowly take a few deep breaths. Focus your
thoughts on your most important reasons for trying to stop smoking. Talk to a
supportive friend. Let people know how you are feeling. An ex-smoker may be a
good person to talk to.
Check out your ZYBAN® Net
booklet for more suggestions.
6. Why am I
coughing?
This symptom is actually
caused by your body beginning to repair itself from damage caused by smoking.
Coughing shows you are healing and it should go away within a few weeks. If
coughing persists or you're bothered by other side effects, contact your
doctor.
7. What can I do
about being around friends who smoke?
It is important that your
friends support you as you stop smoking. You may need to ask for that support.
Be specific about your needs. Social situations can be very challenging during
the first few months that you have stopped smoking. Plan ahead for these events
and decide what you will do when you are around other smokers.
See page 16 of your ZYBAN®
Net booklet for suggestions.
8. What if I
start to smoke again?
Because smoking is so
addictive, it is best not to take a single puff after your stop day. If you
slip and smoke, do not be discouraged. Forgive yourself. It is something that
happens to a lot of people, and it is part of the process of stopping smoking.
The important thing is to learn
from your experience and get back on track immediately. Try to focus on the
amount of smoke-free time you have achieved. Use your ZYBAN® Net
booklet to write down what caused you to slip and how you can handle the
situation next time. Remind yourself of your reasons for wanting to stop
smoking, and acknowledge the steps you have accomplished.
If you begin smoking daily, you
likely need to create a new plan to ensure you are ready for your next attempt.
There is no such thing as failure - each attempt is a learning experience. Most
people take several serious attempts to stop before they achieve permanent
freedom from tobacco. It's all part of the process.
Visit the
Keep Going, Even If You Slip section
of this site for more ideas on how to get back on track.
9. What can I do
if I am worried about gaining weight?
Most people worry about
gaining weight when they stop smoking and this may be a source of
discouragement. Usually weight gain is a much less serious health issue than
smoking.
Eating may become more of a focus
during this time, so make sure you always have healthy snacks like carrot
sticks available, and that you drink lots of water. Water helps fill you up and
without adding calories.
Exercise is a great way to burn
calories. It can also help you feel good about the positive changes you are
making in your life, and get you through a tough moment. Simply taking a walk
after dinner or climbing the stairs instead of taking the elevator can help
make a difference.
Many people decide to work on
stopping smoking first, and then on losing weight. The lessons learned through
stopping smoking can be applied to losing weight.
Please visit the
Home page of this site for
related links to information and support on stopping smoking. Good luck and
thank-you for visiting this site.
Please
Contact us if you have
any questions or comments about this Web site.
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