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Quitting

Know what to expect. The worst will be over in just a few days, but physical withdrawal symptoms may last one to three weeks.

Make special plans for the first few days. Keep busy. Do things you can’t do while smoking, like going to a movie.

If you are having a craving for a cigarette—do something! Get up and take a walk. Go get some water or juice. Call someone to give you support.

Avoid having “just one” cigarette. It is easy to start smoking again after just one.

Drink plenty of water. It will help flush the nicotine out of your body.

Be patient with yourself. You are no longer getting nicotine from cigarettes and may feel irritable or tired from the withdrawal symptoms.

Take a “one day at a time” attitude. Do what you can to get through the day without smoking.

Know your smoking triggers. If coffee, alcohol, or stress is connected to smoking, be ready to handle those times without a cigarette.

Lower your stress level. Practice deep breathing and other relaxation techniques. If possible, increase the amount of physical activity you do.

If you do slip and smoke a cigarette, go easy on yourself. Learn from the experience and recommit yourself to quitting.

If you have concerns about gaining weight, choose healthy foods and stay active. The amount of weight gain from quitting is less than people think and can be decreased by planning ahead.

Quit smoking aids

Medications that help individuals stop smoking are recommended for everyone, unless you have certain medical conditions. Please consult with your doctor or other health care professional.

The nicotine patch . . .

• provides nicotine to the body in a continuous amount
• can help reduce withdrawal symptoms
• can be purchased over-the-counter without a prescription
• most members can obtain the patch with a co-pay as part of their coverage
• is most effective when used with a quit smoking program
• is generally not for pregnant or nursing women (consult your health care professional)

Bupropion SR (Wellbutrin, Zyban) . . .

• can reduce cravings for cigarettes and help ease withdrawal symptoms
• should not be used by some people— that’s why a prescription is required
• is most effective when used with a quit smoking program

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