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One giant leap

Stopping smoking is a big step. It takes hard work and determination. If you've tried you know just how hard it can be. Nicotine is a very addictive drug. Some people take two, three, four or more tries before they stop smoking. Each time you try to stop smoking you can learn what steps help and what steps hinder.
A step in the right direction

Stopping smoking is one of the most important steps you will ever take.

• You will live longer and you'll be fitter and healthier
• Your chances of having a heart attack, cancer or a stroke will be lower
• Your children, family and friends will be healthier
• You will improve your fertility and your chances of a healthy baby
• You will have a lot more money to spend or save

Step one

Step out on the road to stop smoking
When you are ready to stop smoking, here are the first of the steps to help you along the way to becoming a non-smoker:

• Set a quit date
• Retrace your steps and look at past stop smoking attempts. Consider what worked and what did not
• Take steps to rid your everyday environment of tobacco and tobacco smoke:
  - Avoid smoky environments
  - Ask other people not to smoke in your home
  - Throw out all your cigarettes, tobacco and ashtrays
• Stop smoking completely. Don't take a single puff.

Step two

• Step up the support to stop
  Like crossing a river using stepping stones, you have a better chance of stopping smoking if you get help. There is a lot of support available.
  Use the telephone helplines. You can talk to a counsellor at any step along the way of stopping smoking. The helplines can also give you information about local stop smoking groups.
• Get a step up from your doctor, nurse, midwife, pharmacist or dentist. They can give you advice and prescriptions for medications that can help you. Ask them about individual or group help available locally.
• Ask your family, friends and work mates to take steps to support you. Tell them you are going to stop smoking and ask them to step outside if they want to smoke and not to offer you any cigarettes.

Step three

Learn new steps to help you to stop
To stop smoking you need to step into a new way of living. You are learning to live without nicotine. You are also learning to step away from the habit of lighting up and smoking. When you first stop smoking you need to change your routine. Try to side step the things in your daily routine that prompted you to smoke. Develop the D steps:

Do things differently - for example, drink tea or juice instead of coffee, take a different route to work, sit in a different seat to eat or watch TV.

• Drink plenty of water and other non-alcoholic drinks.
• Distract yourself! If you get the urge to smoke, get up and walk around, doodle, talk to someone or get busy on a personal project.
• Do something you enjoy each day. Reward your efforts!
• Deep breathe. Take long, slow breaths. This will help to reduce your stress. Relax and take time out. Take a hot bath, exercise, dance or read.

Step four

Get a big step up to help you to stop
There is a choice of medications that can give you a big step up the ladder to stop smoking and stay stopped. They work by reducing the urge to smoke.

• Buproprion or Zyban is only available on prescription
• Nicotine replacement products are available on prescription and over the counter as gum, patches, inhaler, nasal spray, tablet and lozenges.
• Discuss which is best for you with your doctor or a pharmacist. For a prescription, you will need to see your doctor.
• Always read the information on the package and follow the instructions.
• Everyone trying to stop smoking may benefit from using one of the medications. If you have a medical condition, or if you are pregnant, breastfeeding, under 18, or you smoke less than 10 cigarettes a day, talk to your doctor before you take any of the medications.
• All the medications more or less double your chances of success

Step five

Watch your step!
Before you can step into a smoke free future you need to be prepared for difficult situations. Most relapses happen in the first 3 months after stopping. If you do start to smoke again don't be discouraged. Most people try several times before they stop for good. Retrace your steps, take stock and start again.
Watch your step with these problems and difficult situations:

• Being with smokers. If it makes you want to smoke, step aside when others are smoking. Ask people not to smoke in your home, car or workplace.
• Gaining weight. Many smokers do gain weight when they stop smoking. Eating a healthy diet and increasing physical activity helps. Make stopping smoking your priority and take steps to tackle any weight gain later. Some of the medications prevent or delay any weight gain.
• Feeling out of step. Lots of smokers feel low and depressed when they stop smoking. Try to get your mind off smoking. Physical activity and doing things you enjoy can help. Talk to your doctor if these feelings persist.
• Withdrawal symptoms. Your body will go through changes when you stop smoking. These include irritability, problems with sleep and digestion, coughs, ulcers and dry mouth, dizziness and headaches. Nicotine replacement products and other medications can help to reduce these symptoms. But they will pass.
• Drinking alcohol. You may need to stop or avoid drinking alcohol when you first stop smoking. Drinking alcohol can reduce your chances of success.
  Talk to your doctor, nurse, stop smoking counsellor, helpline or an internet chat room for support and advice for any problems you have with difficult situations.

The steps to becoming a non-smoker are hard. With commitment, support, medication, precautions and a new approach to living - You can stop smoking.

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