SUMMARY - Nicotine A Powerful Addiction
If you have tried to quit smoking, you know how hard it can be. That
is because nicotine is a very addictive drug. For some people, it can
be as addictive as heroin or cocaine. Within seconds of taking a puff
of smoke, nicotine travels to the brain. It tells the brain to release
chemicals that make you want to smoke more.
Quitting is hard. Usually people make 2 to 3 tries, or more, before
finally being able to quit. Studies have shown that each time you try
to quit, you will be stronger and will have learned more about what helps
and what hurts.
Anyone can quit smoking. It does not matter about age, health, or lifestyle.
The decision to quit and your success is greatly influenced by how much
you want to stop smoking.
SECTION INDEX
- Three Methods For Quitting
- Other Methods
- Set Goals
- Questions To Think About
- Facts About Smoking, Quitting, And Gaining Weight
- How to Avoid Relapse
- Additional Resources
SECTION ONE - Three Methods For Quitting
Experts say three methods work. You have the best chances of quitting
if you use them together:
- Use the nicotine patch or gum.
- Get support and encouragement.
- Learn how to handle urges to smoke and stress.
1. Use The Nicotine Patch Or Nicotine Gum
The patch and gum help lessen the urge to smoke. The nicotine in the
patch and gum passes through the skin. This reduces the craving for nicotine
when you stop smoking. It is important to follow the directions carefully
when using the patch or gum. Ask your healthcare provider for advice
or read the information in the package.
While you may still get cravings to smoke, don't smoke while using
the patch or gum!
Who should use the nicotine patch or nicotine gum?
Research shows that almost everyone can benefit from using the patch
or gum.
If you are pregnant or have heart or blood vessel problems, your
healthcare provider will be especially careful about giving you the patch
or gum.
How do I know what strength is right for me?
The patch
Most smokers should start using a full-strength patch
(15-22 mg of nicotine) daily for 4 weeks and then use a weaker patch for
another 4 weeks (5-14 mg of nicotine).
The gum
Many smokers should start using the 2-mg dose. However,
you may want to use 4-mg gum if you:
- Smoke more than 20 cigarettes a day.
- Smoke as soon as you wake up in the morning.
- Have severe withdrawal symptoms when you don't smoke.
- Have tried and failed to quit on a lower dose.
If you are a very light smoker (less than 10-15 cigarettes a day) or
have health problems, a healthcare provider can help you select the right
dose.
Should I use the nicotine gum or the nicotine patch?
Both treatments can help once you are ready to quit. The choice is up
to you. Some people don't like the taste of the gum or don't like chewing
in public and prefer the patch. Others have been unable to quit on the
patch and want to try the gum. Here is some information to help you decide
which one is right for you.
Using the nicotine patch or gum about doubles your chances of quitting.
Nicotine patch
Directions for use
At the start of each day, a new patch is placed on a part of the body
between the neck and the waist. Each day, the patch is moved to a new
spot to lessen skin irritation.
Treatment Period
The patch is usually used for up to 8 weeks.
Side Effects
Some people who use the patch get a rash on their
body where the patch is placed. Skin rashes are usually mild and easily
treated. Moving the patch to another area of the body helps.
How to get it
Currently, the patch is prescribed by a doctor.
(Check with your health insurance to find out if the cost is covered.)
Nicotine Gum
Directions for use
The gum must be chewed in a special way to
make it work. It is chewed slowly until a "peppery" taste comes out. Then,
the gum is placed between the cheek and gum. Each piece of gum should
be used for about 30 minutes.
Treatment period
People often chew too few pieces of gum per day
and for too few weeks to get the most benefits from using it. A fixed
schedule (at least one piece every 1-2 hours for at least 1-3 months)
may give the best results.
Side Effects
Some people develop mild side effects such as hiccups,
upset stomach, or jaw ache. Most of these side effects go away if the
gum is used correctly.
How to get it
s The gum is newly available without a doctor's prescription. To be
safe, carefully read and follow directions inside the package. Also, you
can talk to your healthcare provider about how to use it and for how
long.
If you have any side effects from the patch or gum, be sure to tell
your healthcare provider right away.
As this booklet went to press, nicotine nasal spray was approved for
use in the United States by the Food and Drug Administration. It joins
the patch and gum as useful aids for quitting smoking.
2. Get Support And Encouragement
Counseling can help you learn how to live life as a nonsmoker. Brief
counseling or advice from your healthcare provider can help. Also, you
may want to join a quit smoking program. Studies of people who have quit
show the more counseling you have, the greater your chance for success.
Here is what to look for in a quit smoking program:
- Session length: at least 20-30 minutes long.
- Number of sessions: at least 4-7 sessions.
- Number of weeks: at the least 2 weeks.
Don't be afraid to talk about how you feel - fears of not being able
to quit or problems with family or friends. Your family, friends, or health
care provider can offer encouragement and support. Self-help materials
and hotlines are also available.
If you get the urge for a cigarette, call someone to help talk you out
of it - preferably an ex-smoker.
3. Learn How to Handle Urges to Smoke And Stress
Be aware of things that may cause you to want to smoke. For example:
- Being around other smokers.
- Being under time pressure.
- Getting into an argument.
- Feeling sad or frustrated.
- Drinking alcohol.
Avoid difficult situations while you are trying to quit. Try to lower
your stress level. Take time to do things you enjoy. Exercise, such as
walking, jogging, or bicycling can also help.
The key to handling an urge is to distract yourself from thoughts of
smoking:
- Talk to someone.
- Get busy with a task.
- Read a book.
SECTION TWO - OTHER METHODS
Other methods are sometimes used to quit smoking. While some people
may find these methods helpful, there are not enough studies to prove
that they work. Such methods include:
Special Care Required!
- Pregnant women/new mothers: Smoking puts your baby at risk
for sudden infant death syndrome (SIDS), poor lung development, asthma,
and infections.
- Hospitalized patients: Smoking slows recovery from illness
and surgery. It slows bone and wound healing. Most hospitals do not
allow smoking.
- Heart attack patients: Second heart attacks are more common
in people who continue to smoke.
- Lung, head, and neck cancer patients: Smoking can cause a second
cancer, even after successful treatment.
- Children and adolescents: Young people who smoke become addicted
faster than adults. Those who live with smokers are at special risk
of health problems from breathing others' smoke.
SECTION THREE - Set Goals
Set a quit date.
Tell your family, friends, and coworkers that you are going to quit,
and when. Ask them for support and understanding.
Make and keep appointments with healthcare professionals - within 1
or 2 weeks after your quit date.
Make Changes Before You Quit
- Change your environment. Get rid of cigarettes and ashtrays
in your home, car, and place of work. Get rid of the smell of cigarettes
in your car and home. Avoid other tobacco products, such as cigars,
pipes, and chewing tobacco.
- Begin to change your habits. Avoid smoking in places where
you spend a lot of time, such as your home or car.
- Review your past attempts to quit. Think about what worked
and what did not.
Remember: Stop smoking on your quit date...not even a single puff.
SECTION FOUR - Questions To Think About
Think about the following questions before trying to stop smoking. You
may want to talk about your answers with your healthcare provider.
- Why do you want to quit?
- When you tried to quit in the past, what helped and what didn't?
- What will be the most difficult situations for you after you quit?
How do you plan to handle them?
- Who can help you through the tough time? Your healthcare provider?
Family? Friends? Ex-smokers?
- What pleasures do you get from smoking? Why do you think you will
be able to give them up?
Here are some questions to ask your healthcare provider.
- How will I feel when I stop smoking? What will withdrawal be like?
- How can you help me to be successful at quitting?
- What should I do if I need more help?
SECTION FIVE - Facts About Smoking, Quitting, And Gaining
Weight
- Weight gain varies from person to person. The average person gains
less than 10 pounds.
- The weight gained is a minor health risk compared to the risks of
smoking.
- Women tend to gain slightly more weight than men. African Americans,
people under age 55, and heavy smokers are at greater risk for major
weight gain, but your personal experience may be different.
- Exercising, eating plenty of fruits, vegetables, whole grain cereals
and pasta, avoiding a lot of fats, and getting enough sleep can help.
- Nicotine gum appears to help prevent or delay weight gain.
Looking good is a lot more than how much you weigh. Smelling clean and
having your clothes free of smoke, having fresh breath, and feeling healthier
and good about yourself can make you more attractive.
Focus on quitting before worrying about possible weight gain.
Snuff And Chew Are Bad For You
- Using smokeless tobacco can be as harmful as smoking. Using it can
quickly lead to addiction.
- Like smoking, dipping or chewing has serious health effects, including
oral cancer, gum problems, loss of teeth, and heart problems.
- Like smoking, the use of smokeless tobacco can be treated by counseling,
help in handling difficult situations, and perhaps the nicotine patch
or nicotine gum.
SECTION SIX - How To Avoid Relapse
Most relapses occur within the first 3 months after quitting. Don't
be discouraged if you start smoking again. Remember, most people try several
times before they finally quit. Explore different ways to break habits.
You may have to deal with some of the following triggers that may cause
relapse:
Alcohol. Consider limiting or stopping alcohol use while you
are quitting smoking.
Other smokers at home. Try to get your spouse or housemates to
quit with you. Work out a plan to cope with others who smoke, and avoid
being around them.
Weight gain. Tackle one problem at a time. Work on quitting smoking
first. Consider using nicotine gum to delay weight gain. (You will not
necessarily gain weight.)
Negative mood or depression. If these symptoms persist, talk
to your healthcare provider. You may need treatment for depression.
Severe withdrawal symptoms. Your body will go through many changes
when you quit smoking. You may have a dry mouth, cough, or scratchy throat,
and feel on edge. The patch or gum may help with cravings.
Thoughts. Get your mind off cigarettes. Exercise and do things
you enjoy.
Keep a list. Keep a list of "slips" and near slips, what caused
them, and what you can learn from them.
You Can Quit Smoking!
SECTION SEVEN - Additional Resources
You may want to contact these organizations for information on smoking
and how to quit.
For general information:
American Heart Association
7272 Greenville Avenue
Dallas, TX 75231
(800) AHA-USA1 (242-8721)
http://www.amhrt.org
American Cancer Society
1599 Clifton Road, NE
Atlanta, GA 30329
(404)320-3333
American Lung Association
1740 Broadway, 14th Floor
New York, NY 10019
(212)315-8700
http://www.lungusa.org
National Cancer Institute
Bethesda, MD 20894
(800)4-CANCER (422-6237)
For pregnant women:
American College of Obstetricians
and Gynecologists
409 12th Street, SW
Washington, DC 20024
(202)638-5577
SOURCE: U.S. Department of Health and Human Services
Public Health Service
Agency for Healthcare Policy and Research
http://www.ahcpr.gov
