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What To Do When You’re Sick Of Smoking, Chewing, Or Dipping.
When you quit smoking,
you may have to put up with some stuff like bad nerves and crabbiness
for awhile. That’s because tobacco contains nicotine
— a drug — and smokers get hooked on nicotine. When
you quit, your body craves nicotine and you feel withdrawal symptoms:
The Crazies usually last for 1–2 weeks after you quit. After that, your body begins to forget about nicotine and you start feeling better. For some people — like heavy smokers — the Crazies may be tougher and last longer.
Even after the Crazies
are gone, there will be times you’ll still want to smoke.
That’s because nicotine is a powerful addiction. Even after
you quit, you can get hooked again with just a few cigarettes. The only
way to be safe is to become a nonsmoker — for good.
GROUCHY, NERVOUS: Exercise.Walk the dog. Keep busy.
HEADACHES, DIZZINESS: Take deep breaths. Exercise.
TIRED: Take naps and get plenty of rest.
DRY MOUTH, SORE THROAT: Drink cold water or juice. Chew gum.
THE BLUES: You may get really depressed and feel like crying. These feelings will pass. Until they do, call a friend or someone else who understands.
PIGGING OUT: When people quit smoking, they need something else to do, so they eat. If you don’t want to gain weight, try these things:
Don’t just eat whatever or whenever you feel like it.
lots of candy and sweet stuff. Try sugarless gum, fresh fruit, popcorn,
and vegetable sticks.
Drink extra water,
especially at meals.
Keep active — take walks, shoot baskets, ride your bike.
The Crazies are a
pain, but they only last a little while. And they’re better
than dying from something like lung cancer or a heart attack. Even if
smoking doesn’t kill you, it’ll probably make you
sick with emphysema or other diseases.
Lots of people quit
smoking for a few days, but it’s harder to stay off
cigarettes for good. Remember, lots of other people have quit, and you
1. Don’t pull the triggers. All smokers have "triggers," certain times and places that make them want to smoke. For you, it may be leaving school or hanging out with friends. Learn what your smoking triggers are and try to avoid them. Or figure out how to get through them without smoking.
2. Plan ways to handle stress. When you get stressed, you may want to reach for a cigarette. Think of things you can do instead of smoking when stress hits — like chewing gum or taking deep breaths.
3. If you blow it, try again. All smokers have trouble quitting, and most of them will blow it and smoke once in a while. Some people have to quit several times before they stop for good. If you blow it, you’re not a failure. Quit again!
4. Pat yourself on the back. When you quit, you’re doing something great and you deserve a reward! Treat yourself to a movie or a new CD or something else — and pay for it with the money you used to spend on cigarettes.
If you try all the tips listed here and are still having trouble quitting, talk to your doctor about whether using nicotine gum or the patch would be right for you.
Quitting chewing tobacco and snuff can be tough, too. Follow the steps
in this booklet to kick “spit” tobacco!
Sometimes it’s easier to quit when you have help. If you want help, talk to your guidance counselor or school nurse, your family doctor, or someone who has already quit smoking, like a friend or family member.
For more information, contact:
Centers for Disease
Control and Prevention
1-800-CDC-1311 • http://www.cdc.gov/tobacco
Cancer Information Service • 1-800-4-CANCER
Local Chapters of your American Cancer Society, American Heart Association, and American Lung Association
This booklet was
developed by the Anne Arundel County Department of Health in Annapolis,
Maryland, and is brought to by the Centers for Disease Control and
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