FOR JABBS: Tips For Quitting Nicotine Addiction

Jabbs: I found the following information on a website dedicated to helping people stop smoking. The American Lung Association suggests the Cold Turkey method. (Personally - I have paid lots of money on every stop-smoking method on the market and none of them have worked for me.)

Nicotine addiction can be very difficult to overcome. Tobacco users often make numerous attempts to quit before they are successful. Many smokers resort to the use of devices aimed at helping them quit, but according to the American Lung Association, the cold turkey method is the best and least painful method for most smokers. More than 43 million Americans have quit. It may at times seem impossible, but it can be done! Here are some tips for breaking free of the addiction to nicotine:

1. Change brands to one lower in tar and nicotine.

2. Don't stock up on cigarettes/dip (never buy cartons).

3. Cut back on the number of cigarettes smoked/amount of dip used. For instance, smoke only ½ of each cigarette, then stomp it out.

4. When you're ready, throw out all cigarettes/dip (break them/dump them out and soak them in water first). Throw out all ashtrays, matches and lighters.

5. Wait one minute after a craving starts, then another minute, then another.

6. After five minutes, the craving will likely pass.

7. Try getting up 15 minutes earlier on school days to avoid rushing through breakfast and hurrying to school.

8. Keep your hands/mind occupied by doodling, fiddling w/puzzles, etc.

9. Brush your teeth frequently to make you mouth taste fresh and clean, especially after eating.

10. Make good use of your lungs. Increase your activities and find a form of exercise you enjoy (walking, running, hiking, etc.)

11. Practice deep breathing exercises to counteract tension and stress.

12. Have healthy snacks, carrots, sunflower seeds, sugarless candy or gum on hand as a substitute for cigarettes/dip.

13. Make a list of some things you have wanted to buy and start saving the money you're not spending on cigarettes/dip in a special jar. Reward yourself with buying one of these items when you get some money saved up.

14. Don't carry your cigarettes/dip, matches or lighter with you. Make it so it's an effort to smoke/dip when you want to.

15. Instead of saying that you "quit smoking/dipping", say you "choose not to" in case you relapse and accidentally have a cigarette/dip, that way you won't feel totally defeated.

16. isit your dentist after you decide to stop smoking/dipping and have your teeth cleaned to remove the tobacco stains.

17. When tempted to reach for a cigarette/dip, think about a negative image about smoking/dipping. Select your worst memory connected with smoking/dipping
18. Scramble up your day and change your habits connected with smoking/dipping.

19. Walk a different way to school, eat lunch in a new place, hang out with some of your non-smoking/non-dipping friends.

20. Cleanse your body of nicotine. Drink LOTS of liquids, especially water (6-8 glasses per day), herbal teas, fruit juices and caffeine-free sodas. Avoid coffee, caffeinated sodas and alcohol as they may increase your urge to smoke/dip.

21. Ask your friends for support. Ask your smoking/dipping friends to not smoke/dip around you and to refrain from offering you cigarettes/dip.

22. Give yourself credit for your successes. Nicotine addiction is one of the more difficult addictions to kick. Reward yourself in healthy ways for not smoking/dipping.

MEDICATIONS:

There are some products on the market aimed at relieving withdrawal symptoms (nicotine patch, nicotine gum, etc.). Most of these products are available only by prescription from a doctor or dentist and may have side effects. In addition, many of these products are included in the federal law prohibiting minors from purchasing tobacco products. A newer product approve by the FDA is Zyban (Wellbutrin), which is not a nicotine substitute, but a non-addicting medication which eases the withdrawal from tobacco. Zyban also requires a doctors prescription. While there is no "magic" solution to overcoming nicotine addiction, these products are helpful to SOME smokers, particularly heavy users of tobacco.

Good Luck! Scall