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Q:
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How long will I be addicted to nicotine?
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A:
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Your brain will always remember nicotine and the feelings you experienced when smoking. As a result, having just one cigarette or one puff can trigger your brain to crave nicotine again. The longer you go without smoking even one cigarette, the less likely you are to relapse.
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Q:
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Does nicotine help me concentrate better?
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A:
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Many people report that smoking helps to improve their attention. Cigarettes become a crutch that people depend on. After you quit smoking, it will take time to get used to thinking without nicotine in your system.
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Q:
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How long will it take for my body to get rid of the nicotine?
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A:
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Usually nicotine will take from 1-3 days to leave the body, while the effects from nicotine withdrawal can last from 2 weeks up to several months. To help get rid of the drugs in the body more quickly, make sure you drink lots of water and other fluids.
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Q:
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Should I tell people about my quit?
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A:
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YES!
Telling people is a great way to gain more support to quit. Telling friends and family of ways they can help support you can make you, and them, feel better.
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Q:
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Even though I have always exercised, now that I quit smoking, my muscles are a lot sorer after I work out, is there any reason for that?
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A:
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Some of the smoking withdrawal symptoms themselves include muscle soreness. After you stopped smoking you could now also have more energy and are working out harder, causing your muscles to become sorer. If your muscles are really sore a few hours after working out, it is normal and healthy for your muscles. If you have this soreness, take the next day off and then do lighter workouts such as light jogging or bike riding until your muscles are no longer sore. If you are feeling pain or sore muscles right after working out then you should talk to your doctor because it could be due to an injury such as a strain.
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Q:
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What causes heart disease; the nicotine or the smoke?
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Both!
Nicotine causes your blood vessels to get smaller and heart rate to increase, which can lead to heart disease. Smoke can also cause heart disease, because the smoke itself contains harmful chemicals.
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Q:
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Am I still at risk for disease if I’m a light smoker?
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A:
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There is no such thing as having just one. Smoking any amount of cigarettes is bad for your health. Smoking even a small amount increases your risk of forming other problems such as heart disease. Smoking any amount also can lead to diabetes and impotence, and can reduce fertility, and age the skin. By quitting, you will help reduce the risk of getting these disorders.
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Q:
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If I’m already in my late 50’s is it worth it to quit?
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You are still able to quit and not suffer from the long-term side effects of smoking as you get older. Right after you stop smoking, your risk of suffering from tobacco-related diseases decreases, and continues to decrease.
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Q:
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Is there anything I should do before I actually quit?
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Anything that has come into contact with cigarette smoke like your clothing should be washed to get rid of the smoke smell. You should also get rid of all your ashtrays and cigarettes that you have at work or home.
Change your routine - try not spending time with people who are still smoking or at other smoky places.
A social support network will also help increase your chances of quitting. Having support in place before you quit can help you with cravings or weak times. Tell your friends and co-workers your plan to quit smoking and ask them to help support you by not smoking around you.
Start positive habits. Exercise and other hobbies are a great way to distract against cravings and are healthy for your mind and body. By starting an exercise plan 3-5 times a week before your quit day, when your quit day comes you will have another way to cope with stress and other emotions. Exercise will also help with the fear of gaining weight once you’ve quit.
Having a hobby such as knitting or reading, will also help you prepare to quit by keeping your hands busy on something else besides holding a cigarette.
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Q:
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How do I pick my Quit Day?
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Don’t set your Quit Day during a time that is very stressful or emotional. Give yourself time to prepare for quitting-emotionally and mentally. Don’t set your quit day too far ahead or you may loose your motivation to quit altogether. Around less than 8 weeks is a good time. Pick a day that is right for you. Set it on a work day if you need a distraction, or on a weekend if you want time to relax. Once you do pick a Quit Day, circle it on your calendar. Buy any medicine or NRT (Nicotine Replacement Therapy) 7-10 days before your Quit Date so you are ready.
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Q:
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Should I practice doing things as a non-smoker before I actually quit?
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Try picking an activity you normally would smoke during, and don’t smoke during it. Once you are doing well not smoking at one activity, try adding another. Once you see yourself doing different activities without smoking, you will see that you can live a smoke-free life.
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Q:
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I’ve decided to quit, what steps should I take?
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You should be proud of yourself!
You’ve made a choice that will improve your health and lifestyle. You can start the quitting process by first learning about when and why you smoke. By keeping a journal or just writing down on a piece of paper when you smoke you will learn your habits and behaviors when you smoke. Do you smoke during any of these times: when you wake up, after a meal, while drinking coffee or alcohol, to relax, when you’re feeling stressed out, with other people who smoke, when you are feeling extreme emotions; happy, sad, angry, depressed, while driving or riding in a car.
Another tool to keep track of the number of cigarettes you smoke daily is a “Pack Track”, which is a sheet of paper that can fit into a pack of cigarettes, and help you to keep track of when you smoke, and how you are feeling when you do have a cigarette. The “Pack Track,” and writing things down will help you begin to become aware of patterns and behaviors when you smoke.
Another thing to think about once you’ve made the decision to stop smoking is to find a social support system that works best for you. There are many ideas to think about including: group programs, individual coaching/counseling, telephonic programs, or self-help materials.
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Q:
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How am I going to feel right after I stop smoking?
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A:
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You may feel withdrawal symptoms such as cravings, feeling irritable, impatient, trouble concentrating, trouble sleeping, feeling sad, hungry and restless. Some people don’t have any withdrawal symptoms. Using nicotine replacement or one of the other quit smoking medicines can reduce withdrawal symptoms.
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Q:
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How do I create a support system to help me with my quit?
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There are many ways to get support. By telling your family, friends, and co-workers you are going to quit, you can gain their support by asking those that do smoke to please not smoke around you. You should also tell your doctor, who can help support you by talking about options of quit smoking aids with you. There are many counseling options available including both individual and group counseling.
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Q:
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What if my husband/wife won’t stop smoking around me?
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If you have tried to set smoking boundaries where certain places are off limits (bedroom, car, etc.) and he/she won’t respect those boundaries, then you need to find outside support networks such as group therapy or telephone programs such as the QuitLine.
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Q:
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Is it important to talk to other people who have quit?
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Talking with others who have gone through the same thing you have can be helpful when quitting. Others who have been there before can give you ideas about what worked for them when they had cravings or weak moments during their quit.
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Q:
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Is there anything I can do to help from missing my cigarettes?
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Think about the positives of being cigarette-free. Your health has improved. You are saving money. Keep in mind the reasons you quit smoking in the first place. Write those reasons down and post them in a spot you see everyday such as on your computer or by the telephone. Remind yourself of the reasons you stopped smoking in the first place and you are more likely to stay quit. Talking to someone can also help you if you miss your cigarettes.
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Q:
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What should I do if I am feeling stressed out?
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It is important to plan ahead for those stressful situations. By taking short breaks throughout the day, you will stop yourself from becoming too emotional. Use walking, relaxing, deep breathing, and stretching your muscles to prevent you from stressing out too much.
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Q:
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How do I say no if someone offers me a cigarette?
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By being ready for different situations ahead of time, you will know what to do if offered a cigarette. Practice what you would say in a situation to yourself- “No thanks, I quit.” Stay positive and think of yourself as a non-smoker, and remember that you are living a much healthier life!
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Q:
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Any tips on how to not gain weight after I quit?
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A:
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Be sure to increase your exercise and eat healthy. Increasing the amount of calories you burn each day will help with any increase in calories you may be eating. Looking up healthy recipes and planning meals ahead of time is a great way to reduce the amount of calories and fat in your meals. Cooking healthy meals is also a great way to keep your hands busy and cigarette-free.
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