Šalje: QuitSmokingSupport.com [bwprice@quitsmokingsupport.com] Poslano: 23. rujan 2000 15:53 Prima: List Member Predmet: QuitSmokingSupport.com Newsletter: Volume 3 Number 27 QuitSmokingSupport.com - http://www.quitsmokingsupport.com In this issue for Saturday September 23, 2000 **What's New On QuitSmokingSupport.com** **Common Questions About How To Stop Smoking ** **Staying a non-smoker** Welcome to QuitSmokingSupport.com's Newsletter! This newsletter is now sent to over 50,000 + people a month and we are growing daily! If you feel that the material in this newsletter may be of benefit to anyone that you know please feel free to pass it on! ```````````````````````````````````````````````````````````````````` TRYING TO QUIT SMOKING? Using the Nicotrol Inhaler? Harris Interactive invites you to participate in a research study designed to learn more about your experiences using the NicotrolŽ Inhaler. Participation involves completing up to six short surveys over the next seven months, either by phone or internet. Qualified participants will receive payment for each interview completed, totaling up to $60.00 You must be over the age of 18 and using the NicotrolŽ Inhaler to enroll in this study. * For more Information Call: 1-877-889-8593 OR, go to: http://survey.harrispollonline.com/11662f.htm ````````````````````````````````````````````````````````````````````` What's New On QuitSmokingSupport.com: Visit our NEW Quitting Smoking Bulletin Board at: http://network54.com/Hide/Forum/76750 The support there is awesome and there's ALWAYS someone there online posting. With over 700 posts a day, it's the most popular quit smoking bulletin board on the Internet! There is also a chat room there to chat with others! What are the benefits of quitting smoking: http://www.quitsmokingsupport.com/benefits.htm ```````````````````````````````````````````````````````````````````` Sponsor Advertisement: Make sure you visit QuitSmoking.com Excellent Information and Products to Help Smokers Quit! http://www.quitsmoking.com ```````````````````````````````````````````````````````````````````` COMMON QUESTIONS ABOUT HOW TO STOP SMOKING Below you'll find some answers to some of the questions most frequently asked by smokers who are considering stopping. Q: Won't I gain weight if I stop smoking? ˇNot every person who stops smoking gains weight. ˇThe average weight gain is small for people who do gain (5-8 lbs.). ˇDon't diet now?there will be time after you become a nonsmoker. ˇExercise is an effective way to cope with withdrawal and to avoid weight gain. ˇAvoid high-calorie snacks. Vegetables and fruits are good snacks. ˇThe risks to health from smoking are far greater than the risks to health from a small weight gain. ˇA small increase in weight may not hurt your appearance. Smoking is unattractive, causing yellow teeth, bad breath, stale clothing odors and, possibly, wrinkled skin. Q: If I smoke only low-tar/low-nicotine cigarettes, do I need to stop? ˇThere is no such thing as a safe cigarette. ˇMany smokers who use these cigarettes inhale more often or more deeply to make up for the low nicotine levels. This smoking pattern may increase your risk of some form of lung disease. Q: Is it better to stop "cold turkey" or over a long period of time? ˇThere is no "best way." ˇMost successful former smokers stop "cold turkey." ˇStopping over a long period of time can extend the symptoms of withdrawal. ˇTalk to your doctor about using nicotine replacement or non-nicotine medication to help deal with any withdrawal symptoms from stopping "cold turkey." Q: What about insomnia? Some smokers report having problems sleeping after they stop smoking. If these symptoms are related to nicotine dependence, they should disappear within 2-3 weeks. Q: Why do I cough more now that I've stopped? About 20 percent of former smokers report an increase in coughing after they stop smoking. This is a temporary response that may be caused by an increase in the lung's ability to remove phlegm?so it actually represents a recovery of your lung's defense mechanisms. Q: If I stop, can I smoke a cigarette occasionally? No. Most former smokers quickly become re-addicted to nicotine. Don't risk getting hooked again. Q: Will my body recover from the effects of smoking? Although some lung damage may be permanent, your body has an amazing ability to repair itself. Many of the negative health effects of smoking are reduced over time as you stay smoke-free. Q: Should I tell other people I'm trying to stop? Yes. Enlist the support of family, friends and co-workers. Q: What should I do when I get an urge or craving to smoke? Some people relieve cravings by chewing gum, sucking on a cinnamon stick, eating a carrot stick, deep breathing or concentrating on an activity that keeps their minds and hands occupied. ˇCravings for cigarettes are a normal part of withdrawal. ˇMost cravings last for only a few minutes and then subside. ˇCravings become less common over time. ˇTalk to your physician to see if nicotine replacement can help. Q: What other withdrawal symptoms will I have? ˇSome smokers have few or no withdrawal symptoms. ˇOther common symptoms include anxiety, irritability, depressed mood, mild headache and gastrointestinal symptoms such as constipation. ˇFew smokers experience all these symptoms. ˇLike other symptoms, they are only temporary. Q: When I don't smoke, I feel restless and can't concentrate. Why? ˇThese are normal symptoms of nicotine withdrawal. ˇThese symptoms are most acute in the first 3 days after stopping. ˇThese symptoms will disappear after a few weeks. Q: If I use nicotine replacement will I become addicted to it? ˇMost people are able to reduce the amount of nicotine replacement they use gradually, without discomfort, until they stop completely. ˇA small percentage of people do use nicotine replacement for longer than the recommended 3 to 6 months. ˇNicotine replacement does not damage the lungs, and nicotine itself is not known to cause cancer, so it is much less harmful than cigarettes. Adapted from material developed by the National Cancer Institute (NCI) ```````````````````````````````````````````````````````````````````` Staying a non-smoker: Staying stopped can be really hard - just when you think you have it beaten, suddenly you feel like smoking again. You may wonder if the urge to smoke will ever leave you. Think about the situations that make you want a cigarette. Is it habit or is it when you are feeling stressed? Stress can be handled in ways other than having a cigarette. If you are concerned about your weight, try to stick to a balanced and nutritious diet. When things get tense: Here are some ways to relax that only take a few minutes. For immediate relief, try this exercise as soon as you feel an increase in stress: Imagine yourself smiling. Say to yourself, "Alert mind, calm body." Inhale an easy, natural breath. As you breathe out, relax your muscles - first your face, then your shoulders, they try to relax all the way down to your toes. Breathe deeply using this exercise: Stand in a comfortable position, close your eyes and relax your arms, shoulders and the rest of your body. Breathe in and push your stomach out. Slowly breathe out saying the word "relax" to yourself. Repeat these steps as many times as you like. Tense and relax your body like this: Lie down or sit in a comfortable position. Close your eyes and take a few deep breaths. Tighten your feet and toes, hold them tight for about three seconds, then relax them. Repeat this exercise for muscles between your knees and feet, then with your thighs, stomach muscles and chest. Move the tensing and relaxing up through your hands, forearms and shoulders. Repeat it using your neck, jaw, mouth, face and scalp muscles. When you have tensed and relaxed your whole body wait a few moments and then slowly open your eyes. Coping with setbacks: Remember, every craving only lasts a few minutes and you can fight it off with the 4 Ds. DELAY: Delay having a cigarette for at least five minutes, the urge will pass. DRINK WATER: Take some time out, sip slowly. DEEP BREATHE: Breathe slowly and deeply. DO SOMETHING ELSE: Keep your hands busy. If you do have a cigarette it's not the end of your quit attempt. A slip-up is a setback, not a defeat. Think of how long you've been without a cigarette. Say to yourself "I am still determined to give up. I have only slipped up once." Go back to your reasons for stopping and renew your determination to succeed. Reprinted with permission from the Victorian Smoking and Health Program. (Australia) ```````````````````````````````````````````````````````````````````` Take care and have a great week! Blair support@quitsmokingsupport.com QuitSmokingSupport.com http://www.quitsmokingsupport.com ______________________________________________________________________ To unsubscribe, write to nosmoke-unsubscribe@listbot.com --------------------------------------------------- Advertisement: New Customers at Vitamins.com get a FREE bottle of St. John's Wort and take $10 off your first order of $10.01 or more! Just enter the discount code SAINTJ at checkout to get your free gift. Shop Now! http://www.bcentral.com/listbot/HealthCentral