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2017 Wellness Expo
Lincoln Daily News Wednesday, February 15, 2017 Page 25
Five ways to success
There are five key areas that are important to
successful smoking cessation.
1. Get ready - make a conscious decision to
quit smoking. Review your past efforts and
what worked or did not work.
2. Get support - talk to family or friends about
quitting. Talk to your doctor about what
medical options are out there to help you. Get
individual or group counseling that will give
you more resources for this task.
3. Learn new skills and behaviors - change your
routine.
4. Get medications and use them correctly if you
can not stop cold turkey. Some medications
over the counter include: nicotine patch,
lozenge, or gum. Some medications require
a prescription like a nicotine nasal spray/
inhaler, Zyban and Chantix.
5. Be prepared for difficult situations - conquer
common triggers. There are certain triggers
that associate your urge to smoke, such as
drinking coffee, driving the car, talking on the
telephone, finishing a meal, drinking alcohol,
feeling bored, watching TV, feeling nervous,
stressed or anxious, and being around other
people who smoke.
Replacement behaviors
Relaxation techniques can help. Developing
coping skills for handling your stresses can help
prevent feeling out of control when urges come.
Deep breathing -
breathe in slowly
and holding it for
a few seconds and
breath out slowly.
Creative
visualization -
close eyes and
take slow deep
breaths and
imagine yourself
in a calm peaceful
place.
Progressive muscle relaxation - get in a
comfortable position, tighten muscles in your
feet and toes for three seconds, and release.
Repeat using muscles in your calves, then
thighs, working toward your head.
Other ways to relax include listening to music,
taking a bath or shower, journal your thoughts
and feelings, meditate, pray, yoga, or light
stretches.
Continued
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