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Last Updated: Jul 2nd, 2008 - 21:15:22 |
(NC)-One person dies almost every 30 minutes from deadly tobacco use in Ontario.
The reality is that these deaths are preventable.
You can quit smoking.
According to experts, most people quitting for the first time try to do it on their own - they go cold turkey.
If that doesn't work for you, there are other options such as self-help, counselling, and medication.
No matter which method you choose, staying with the process is very important to eventually quit for good.
Here are some helpful tips to get you started:
. Ask why? Know the reasons why you smoke. Understand where, when and why you smoke; prepare for cravings; avoid triggers and use methods to cope; keep a smoker's diary or log book to keep track of your smoking.
. Expect changes. Know what side effects and other changes to expect when quitting. In the early stages you may feel agitated or experience trouble sleeping as your body adjusts - this is called withdrawal.
. Practice makes perfect. Take small steps such as delaying your first cigarette of the day or cutting down on the amount you smoke.
. Set a quit date. Give some thought to where you will be and what you will be doing at that time. Pick a day that will be relatively routine.
. Make a pledge. Tell your friends and family who will believe in and encourage you. Ask for their help if you need it.
. Anticipate and combat temptation and cravings. Avoid places and activities that give you the urge to smoke. Rather than smoking, do something that you enjoy to pass the time. In most cases the craving will pass after a few minutes.
. Get physical. Physical activity makes you feel good and can help your body recover from the negative effects of smoking. Use the stairs instead of the elevator, take the dog for a walk or do a set of 20 sit-ups.
. Make healthy food choices. Drink plenty of water and eat healthy snacks like fruit and vegetables. If you need help making healthier food choices, you can now access Registered Dietitians through the EatRight Ontario telephone service. Call 1-877-510-510-2 toll-free, Monday to Friday, 9 a.m. to 5 p.m. ET.
Quitting smoking is very challenging, but 24-hour online support is available at SmokersHelpline.ca
More than half of all Canadians who have ever smoked have quit. You can too.
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