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"Some people do not even tell others that they are trying to quit. This is not quitting smart. People who arrange a support system for their quitting efforts are more likely to succeed, and they succeed with greater comfort."
- Pamper your ex-smoker. The lost pleasure of smoking can lead to sadness and irritability. Help your ex-smoker find other pleasures. Give lots of "pats on the back." Keep some cigarette substitutes on hand — gum, carrot sticks — to give your ex-smoker.
- Show understanding. Show that you understand how difficult and disruptive quitting can be. Listen to your ex-smoker and show concern. Help your ex-smoker overcome any roadblocks.
- Participate in non-smoking activities with your ex- smoker. Movies, walks, exercise classes, quick walk to the break room for a healthy snack are all good smoke-free activities. By simply offering to take a short walk during a former cigarette break time is healthy and distracts or replaces their former smoking routine.
- Tolerate mood changes. Your new ex-smoker may be anxious and irritable for a few weeks. Help decrease stress by avoiding conflict with your ex-smoker and by taking over some of your ex-smoker's usual responsibilities.
- Talk your ex-smoker through urges. Remember that the typical urge last three to five minutes. Suggest they take a walk, drink some water, or try deep breathing.
- Believe that your ex-smoker will succeed, despite any past difficulties in quitting. Your faith will help your ex-smoker maintain the optimism that leads to success.
- Know that one slip does not mean they have failed. Many ex-smokers slip up on their way to success. Talk with the ex-smoker about what triggered them to smoke. How will they handle this trigger situation in the future? Discuss again the overwhelming advantages to being a non-smoker.
- Reduce temptation by helping your ex-smoker avoid situations that could trigger urges to smoke. Remove cigarettes and ashtrays. Go to smoke-free places with your ex-smoker: movies, walks, and nonsmoking sections of restaurants. Avoid bringing up the subject of smoking too often.
- Praise your ex-smoker for not smoking. Remind them how well they are doing. Provide them with something nice (a hug, card, flowers or nice work pen) just to say you're proud of them.
- Do not nag or police. Be very careful not to act like a police officer. Do not nag or attempt to make your ex-smoker "behave."
- Point out positive changes in your ex-smoker. "You look healthier." Your skin seems smoother." "You seem stronger and are breathing better" "Your car smells so much better .now that you are not smoking in it" Even a good clearing cough from your ex-smoker is a positive sign that their lungs are clearing and are working better.
- Take care of yourself. This may be a hard time for you. If you find yourself losing your patience, take a break and do something that you enjoy. Never allow yourself, in anger, to tell your ex-smoker to go back to smoking.
- Persist in your support. Regardless of how well your ex-smoker seems to be doing, your continued support is needed for at least a year.
- Be resourceful. Take a little time to read up on smoking cessation. Be prepared to provide support information to your ex-smoker.
Helpful organizations and websites
North Carolina Tobacco Use Quitline: 1-800-QUIT-NOW (1-800-784-8669)
- Provides time with a live trained tobacco quitting specialist
- Free and confidential
- English and Spanish
- Specialist can call back if requested.
- 8 AM - Midnight/7days a week
Duke Tobacco Cessation Programs
QuitlineNC.com
Nicotine Anonymous
Excerpted from the QuitSmart Program
By Dr. Robert Shipley
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