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P1215 Women and Heart Disease

Working through withdrawalal Nicotine is a powerful and My Quit Tobacco Contract Set Your Goal Talk to your healthcare provider to get help quitting. Now it’s your turn to set a goal. If you’re ready to quit smoking or chewing tobacco for good, make this your goal. Otherwise, you can start with a smaller change, such as limiting the number of cigarettes or cigars you smoke each day or limiting the amount of tobacco you chew. In any case, your goal should move you closer to the big goal of quitting. List the specific goal you’d like to achieve: Prepare to Act Once you’ve decided to make a change, it’s best to set a start date. Choose one that’s coming up soon. You might want to pick a day that’s very normal. Then think about telling the people in your life. That way, they’ll understand (and support!) your new actions. Also, be clear that meeting your goal will take time, attention, and support. I will take action toward my goal starting on: I picked this day because: I will tell these people about the change I’m making and suggest how they can support me: Here are a few things I will do to make quitting smoking/chewing tobacco a priority in my life: addictive drug. Since your body is © 2018 WomenHeart, ABC, CardioSmart, and StayWel . All rights reserved. used to the effects of nicotine, not Quit Contract smoking can bring on withdrawal. This can cause symptoms such as mood Download/print swings, lower energy and trouble this PDF thinking clearly. But don’t worry— these symptoms will go away. Most people have to try a few times before they quit for good. Here are some suggestions to help you follow through. 77 K eep busy. Staying active is a great way to distract yourself when the urge to smoke strikes. Try gardening, playing a game with your children or grandchildren, walking around the block, stretching or other exercise, drinking a glass of water, brushing your teeth or going outside for a few breaths of fresh air. 77 Try some healthy snacks. These will keep your mouth busy while your urges to smoke pass (and in small helpings, won’t make you gain weight). Try crunchy snacks such as apple slices, carrot or celery sticks with nonfat dip, pretzels, rice cake or air-popped popcorn; sweet snacks such as angel food cake, low-fat cookies or muffins, sugarless gum or hard candy; or creamy snacks such as fat-free pudding, yogurt or applesauce. 77 Get lots of support. Ask a friend if you can call and talk when you get the urge to smoke. Ask friends and family members not to smoke around you or keep cigarettes in the house. Ask a friend or family member who smokes to quit with you. 77 Learn from slip-ups. A slip doesn’t mean you’ve failed—look at it as a chance to learn. What were you doing when you smoked? Were you with a smoker? Were you lonely? If you can find the reason for your slip, you can make a plan for how to deal with it, then get back on track. Any time you slip into smoking again, take control and put out the cigarette. If you tried to quit before and didn’t succeed, don’t doubt yourself; use what you’ve learned to stay on track. ➠ Lifestyle Tips: Reward yourself Making changes isn’t easy. You deserve to reward yourself when you succeed. Just making a change, such as quitting smoking, may be its own reward, but why not give yourself an extra pat on the back? 77 Give yourself something special you’ve been wanting. 77 Do something you’ve always promised yourself you’d do, such as going dancing. LEARNING CHECK Take a short quiz on what you’ve learned so far. abcardio.org 27


P1215 Women and Heart Disease
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