1. For most smokers, only five or six cigarettes a day are fully smoked. The rest of the time, they light up and take a few puffs out of habit. Cutting back to the few cigarettes actually smoked at a time most enjoyed is a good starting point.
2. Keep cigarettes in an inconvenient place; one the smoker can get to, but forces the question: “Do I really want/need this cigarette? Can I wait an hour?. At home, keep them in the freezer and go outside to smoke. In the car, keep them in the back seat. Ask this question: “Can you picture yourself pulling over, stopping, getting out of the car to get a cigarette?” (Anyway, smoking while driving is dangerous.)
3. Temporarily consider switching to a pipe or cigars because the smoker does not have to inhale. However, switch back to cigarettes if inhaling starts. A pipe, (workersxzcompxzkit) in particular, gives smokers something to do with their hands – light it, take a few puffs, tamp the tobacco, relight it, clean the bowl. Caution: if you smoke while watching TV, you can wind up chain-smoking.
4. Try this: Light up, take three puffs, put it out. Relight the same cigarette the next time there is an urge to smoke. (Is it possible the same cigarette could last all day?)
5. Once smoking is reduced as far as a person can go, encourage them to pick a date to quit and go for it. It is easier to quit if everyone quits at the same time. However, each smoker picks the date to quit when ready.
6. Using nicotine gum or patches can help. Zyban7 (bupropion) helps cut the craving for nicotine. Zyban7 is the same as Wellbutrin7 SR, but Wellbutrin7 SR is often less expensive. A new prescription drug, Chantix7, seems to work significantly better than bupropion.
Keep a sense of humor
Author: Sandford S. Leffingwell, M.D., MPH is a board certified specialist in occupational medicine, with degrees from Harvard University, University of Colorado School of Medicine and The Johns Hopkins School of Hygiene and Public Health. He can be reached at hlm@hlmconsultants.com. His website is: www.HLMConsultants.com
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