List and describe the Seven Steps to Break the Habit for smoking cessation.
What will be an ideal response?
(Answers may vary.)1. Decide positively that you want to quit. Think positively and avoid negative thoughts on how difficult quitting is. Prepare a list of reasons you smoke and reasons you want to quit. Read as much information as possible about the detrimental effects of tobacco and the benefits of quitting.2. Initiate a personal diet and exercise program. Engage in regular exercise and eat healthfully to combat using food as a substitute for cigarettes, especially as appetite may increase and basal metabolism may slow.3. Decide on the approach you will use to stop smoking. Have a plan of action regarding whether to quit cold-turkey, taper, or use smoking cessation products. Base your decision on your score obtained on the Why Do You Smoke? Test.4. Keep a daily log of your smoking habit for a few days. To help you understand the situations that trigger your desire to smoke, keep track of the number of cigarettes you smoke, times of day you smoke them, events associated with smoking, amount of each cigarette smoked, and a rating of how badly you needed that cigarette from 1 (desperately needed to 3 (no real need.)5. Set the target date for quitting. Choose a special date to add extra incentive and tell friends and family of your intentions, and ask for their support. Avoid anyone who is unsupportive.6. Stock up on low-calorie foods. Have foods handy that are healthy (carrots, broccoli, cauliflower, celery, butter and salt free popcorn, fruits, sunflower seeds, etc.) that you can substitute when the craving for a cigarette comes on strong. Drink a lot of water.7. Do not keep cigarettes handy. Stay away from friends and events that trigger your desire to smoke, and drink a lot of water. When you want a cigarette, focus on deep breathing and occupy yourself by talking to someone, washing your hands, brushing your teeth, playing sports, visiting nonsmoking places such as libraries, museums, stores and theaters. Record you activity substitute and acknowledge your ability to stay away from smoking.
You might also like to view...
A medical term that means pertaining to the chest is ________.
Fill in the blank(s) with the appropriate word(s).
Many population analysts argue that ________, the maximum level of population that still maintains an optimum standard of living, is a more pertinent population measurement than global carrying capacity.
Fill in the blank(s) with the appropriate word(s).
Administering health education strategies, interventions and programs is one of the seven major responsibilities of a health education specialist
Indicate whether the statement is true or false.
Which of the following situations might contribute to impaired immune function?
A) You purchase a new car when you get your first job offer. B) Your grandmother moves in with your family after being hospitalized due to a stroke. C) You keep changing the diet, vitamin, and exercise regimen you follow to see faster results. D) You have a fairly calm demeanor and life rarely "stresses you out."