World No Tobacco Day is celebrated around the world on May 31. The theme chosen for this year is tobacco-free youth. Tobacco is the leading preventable cause of death in the world. It is the only legal consumer product that kills one-third to a half of those who use it as intended by its manufacturers. Globally most people start smoking before the age of 18, and almost a quarter of these individuals begin using tobacco before the age of 10. The younger children are when they first try smoking, the more likely they are to become regular tobacco users and the less likely they are to quit. Anne Buttigieg, from the local Managing Anti-Tobacco campaign, has some advice on how to quit smoking.
Before deciding to stop smoking it is important to understand why you actually smoke. The reasons might be one or more of the following: you might feel that it gives you energy or you find pleasure in smoking, perhaps it helps you relax when you are tense and upset, it could also be due to addiction or perhaps it is simply a habit.
Although smoking easily becomes an addiction, it is not impossible to stop smoking. None of the smokers were born with a cigarette in their mouth... it is a habit that was learned. In the same manner as having learned this habit one can unlearn to do it and quit smoking.
Although not every quitter and quitting process proceeds in the same manner, four phases have been identified as major steps. Focus on the things you need to learn at each step of the quitting process. Remember that quitting smoking makes an immediate difference, in various ways.
A quit and win campaign is taking place in Malta between May 1 and 30.
Decide on what suits you best: To either quit gradually until May 1 or stop immediately upon filling the form for the Quit and Win campaign. Why not ask a friend who is ready to quit smoking to join you in this challenge? Whatever method you decide to choose, it is important to be a non smoker between May 1 and 30! At least... and if you find out that you can manage to remain free from tobacco for one month, why not continue further?!
The first steps in the quitting process
If you want to quit it is important that you get to know your own personal needs or reasons for smoking. Notice when and why you smoke. This is necessary since one needs to change the usual smoking routines when quitting.
• Identify reasons for quitting, e.g. health, expense, inconvenience, family etc.
• Think not only of the harm to yourself but also of the harm to your children and family, not to mention additional consequences such as smell, money.
• Listen to the people who think they should quit.
• Become at least mildly upset with yourself for continuing to smoke.
Before the quit date, learn to do these things:
• Think realistically about the difficulties of quitting;
• Although there might be difficulties you can succeed even if you have failed before, this is because not all quitters succeed on their first attempts;
• Find someone who can provide you with social support;
• Recognise the times and situations when your smoking habit is strongest;
• Begin planning to avoid those situations or use substitutes for smoking;
• Obtain nicotine replacements or other medications if you are addicted; and
• Inform your family and friends to gain their support.
During the quitting process
Concentrate on getting through each day without smoking, take one day at a time. Say to yourself, "I will not have a cigarette today". Keep moving on slowly and steadily until you get where you want to be. Believe in yourself, you have definitely managed other challenges in life. Think about these challenges and make quitting tobacco your next challenge.
Don't think of yourself as a person deprived of smoking. Think of yourself as a non-smoker, free from tobacco and you soon will be!
Staying stopped
After you've quit, you may develop cravings. Although they will pass shortly, the four Ds can help you get through these nagging cravings.
1. Delay
Delay acting on the urge to smoke. The urge will pass in a few minutes. Don't give in. Use some of the methods described below.
2. Deep dreathing
Take two deep breaths. Breathe in slowly and deeply, and then breathe out slowly.
3. Drink water
Sip the water slowly and hold it in your mouth a little while.
4. Distract
Take your mind off smoking. Focus on the tasks you're doing, get up and move around or refer back to your list of reasons to quit. Anything that shifts your attention away from smoking for a few minutes can help.
If you decide to quit gradually start using these habit-breaking ideas to reduce the amount of cigarettes until your quit date.
• Keep your cigarettes in a different place where they do not come in handy.
• Smoke with your other hand.
• Smoke only in certain places, such as in your backyard.
• Don't do anything else when smoking.
• Wait a few minutes before you light a cigarette.
• Drink lots of water as it helps clear your body of nicotine.
• Do something else such as going for a walk.
• Wait a few moments when you want a cigarette and change your thoughts.
• Switch to a brand of cigarettes that you do not like much.
Remember the three Rs
1. Remind
Remind yourself why you quit smoking. Go back to your reasons for quitting and read them over again.
2. Rehearse
Rehearse what to do to handle the urge to smoke when challenging situations occur.
3. Reward
Each time you beat the urge to smoke, reward yourself in some small, healthy way. Congratulate yourself for your determination and effort.
• Call the Quitline for support on 2326 6116 when encountering difficulty, or e-mail Anne Buttigieg on anne.buttigieg@gov.mt.
Throughout the month of May the Health Promotion and Disease Prevention Department is organising the annual quit smoking and win campaign. More information may be obtained by phone on 2326 6000.
Before deciding to stop smoking it is important to understand why you actually smoke. The reasons might be one or more of the following: you might feel that it gives you energy or you find pleasure in smoking, perhaps it helps you relax when you are tense and upset, it could also be due to addiction or perhaps it is simply a habit.
Although smoking easily becomes an addiction, it is not impossible to stop smoking. None of the smokers were born with a cigarette in their mouth... it is a habit that was learned. In the same manner as having learned this habit one can unlearn to do it and quit smoking.
Although not every quitter and quitting process proceeds in the same manner, four phases have been identified as major steps. Focus on the things you need to learn at each step of the quitting process. Remember that quitting smoking makes an immediate difference, in various ways.
A quit and win campaign is taking place in Malta between May 1 and 30.
Decide on what suits you best: To either quit gradually until May 1 or stop immediately upon filling the form for the Quit and Win campaign. Why not ask a friend who is ready to quit smoking to join you in this challenge? Whatever method you decide to choose, it is important to be a non smoker between May 1 and 30! At least... and if you find out that you can manage to remain free from tobacco for one month, why not continue further?!
The first steps in the quitting process
If you want to quit it is important that you get to know your own personal needs or reasons for smoking. Notice when and why you smoke. This is necessary since one needs to change the usual smoking routines when quitting.
• Identify reasons for quitting, e.g. health, expense, inconvenience, family etc.
• Think not only of the harm to yourself but also of the harm to your children and family, not to mention additional consequences such as smell, money.
• Listen to the people who think they should quit.
• Become at least mildly upset with yourself for continuing to smoke.
Before the quit date, learn to do these things:
• Think realistically about the difficulties of quitting;
• Although there might be difficulties you can succeed even if you have failed before, this is because not all quitters succeed on their first attempts;
• Find someone who can provide you with social support;
• Recognise the times and situations when your smoking habit is strongest;
• Begin planning to avoid those situations or use substitutes for smoking;
• Obtain nicotine replacements or other medications if you are addicted; and
• Inform your family and friends to gain their support.
During the quitting process
Concentrate on getting through each day without smoking, take one day at a time. Say to yourself, "I will not have a cigarette today". Keep moving on slowly and steadily until you get where you want to be. Believe in yourself, you have definitely managed other challenges in life. Think about these challenges and make quitting tobacco your next challenge.
Don't think of yourself as a person deprived of smoking. Think of yourself as a non-smoker, free from tobacco and you soon will be!
Staying stopped
After you've quit, you may develop cravings. Although they will pass shortly, the four Ds can help you get through these nagging cravings.
1. Delay
Delay acting on the urge to smoke. The urge will pass in a few minutes. Don't give in. Use some of the methods described below.
2. Deep dreathing
Take two deep breaths. Breathe in slowly and deeply, and then breathe out slowly.
3. Drink water
Sip the water slowly and hold it in your mouth a little while.
4. Distract
Take your mind off smoking. Focus on the tasks you're doing, get up and move around or refer back to your list of reasons to quit. Anything that shifts your attention away from smoking for a few minutes can help.
If you decide to quit gradually start using these habit-breaking ideas to reduce the amount of cigarettes until your quit date.
• Keep your cigarettes in a different place where they do not come in handy.
• Smoke with your other hand.
• Smoke only in certain places, such as in your backyard.
• Don't do anything else when smoking.
• Wait a few minutes before you light a cigarette.
• Drink lots of water as it helps clear your body of nicotine.
• Do something else such as going for a walk.
• Wait a few moments when you want a cigarette and change your thoughts.
• Switch to a brand of cigarettes that you do not like much.
Remember the three Rs
1. Remind
Remind yourself why you quit smoking. Go back to your reasons for quitting and read them over again.
2. Rehearse
Rehearse what to do to handle the urge to smoke when challenging situations occur.
3. Reward
Each time you beat the urge to smoke, reward yourself in some small, healthy way. Congratulate yourself for your determination and effort.
• Call the Quitline for support on 2326 6116 when encountering difficulty, or e-mail Anne Buttigieg on anne.buttigieg@gov.mt.
Throughout the month of May the Health Promotion and Disease Prevention Department is organising the annual quit smoking and win campaign. More information may be obtained by phone on 2326 6000.