Unit One- Personal Choices

5. Lesson Five: Stopping a Bad Habit

Through this lesson, you will learn:

How rest, exercise, diet, and drugs can affect your physical well-being
Some strategies for changing unhealthy behaviours
How to develop a plan for changing an unhealthy behaviour

Introduction

Changing a habit can be difficult. Habits are deeply entrenched behaviours that we reinforce through repetition and that bring us some measure of satisfaction or happiness. Some habits can be destructive to our health and happiness, such as smoking, binge drinking, over-eating, or doing drugs. Sometimes a habit can become an addiction; when this occurs, we lose control and become a slave to the behaviour.

Although difficult, habits CAN be changed. You can gain greater control over your life by changing or eliminating the habit. In this lesson, we will focus on smoking - a bad habit and a terrible addiction for many teens. Please note, though, that the first reading addresses stopping a habit in general.

If you are not a smoker, there are still important characteristics to learn in these readings. See if you can discover what kinds of behaviours, attitudes, and thoughts are necessary to stop a habit. Remember that in a following assignment you will be asked to think about stopping a bad habit - whether it is smoking, nail biting, procrastinating, binge drinking, unhealthy snacking... or many other options.

Stopping a Habit

Article taken from:

1 The 5 tips come from an article called, "Things Needed to Make Change in Your Life", by Denis R. Tesdell,
http://www.coachdt.com.

Most people come to a point in life when they want or need to change or stop a habit. Whether you stop a habit
that is physically harmful, such as smoking, doing drugs, or eating unhealthy foods or a habit that is mentally or
socially harmful, such as nail biting, nose picking, or procrastinating, change can improve your overall wellbeing.

The more difficult habits to stop are those that will "be good" for us in the end, but that are difficult to do. We can
think of many compelling reasons to keep the habit – it feels good, it makes us less self-conscious, it calms us, it is easier to keep going.... But some habits need to be changed, and changed permanently, especially when they hurt our wellbeing.

What is involved in stopping a habit – permanently?

1. The deep desire to change. If you are not unhappy or revved up enough to change; any attempt you make will
probably fall short.
2. Wanting to change for yourself and not for others. Unless and until you want to make a change for yourself
and not because it might please your friends, parents, teachers, society, etc., the chances of being able to do it
are not favourable.
3. A vision of what things (you) will be like after you have successfully made the change. You might not be right,
but having a positive vision of how things will be different is often very helpful. It plants positive "seeds" in the
subconscious.
4. Tenacity. Change is often difficult and takes time. Making changes can be like a roller coaster ride, with ups and downs. "Hanging in there" when the going gets rough is
important.
5. A support system. Any difficult or major change is helped if a person has a "support system" of some kind. The support system can be family, friends, work colleagues, a support group, etc. The important thing is that they know what it is you want to change, and that they are positive and supportive of you all the way, even if you "stumble" along the way. A coach, a pastor, or a doctor can also be good support people, especially if the changes involve personal development, health issues, or major life shifts or transitions.

Stopping a habit.

It doesn't have to be difficult, frightening or take forever. Aside from the changes we all make without any conscious effort, the conscious desire to change a habit can be empowering and exciting. When it is completed, getting rid of the habit will help you improve your self-esteem, self-respect, courage, integrity, and much more!

BUTT-OUT BASICS

If you smoke, we bet you’ve already thought about quitting.
This quiz can help pinpoint the reasons why you smoke, an important first step, since quitting will be easier if you substitute healthful ways to satisfy those needs. For example, if this test indicates that you smoke to relax, you’ll want to try other ways to calm down, such as meditation or stretching exercises.

Rate yourself on each statement using the following scale:

5. Always

4. Frequently

3. Occasionally

2. Seldom

1. Never

(A ) I smoke cigarettes to keep myself from slowing down
(B ) Handling a cigarette is part of the enjoyment of smoking
(C ) Smoking cigarettes is pleasant and relaxing
(D ) I light up a cigarette when I feel angry
(E ) When I run out of cigarettes, it feels almost unbearable
(F ) I smoke cigarettes automatically, without even being aware of them
(G ) I smoke cigarettes when I’m hungry and I want something in my mouth/need something to do
(H ) I smoke cigarettes for stimulation
(I ) I enjoy the steps I take to light up
(J ) I find cigarettes satisfying
(K ) When I feel uncomfortable or upset about something, I light up a cigarette.
(L ) When I’m not smoking a cigarette, I’m very much aware of its absence
(M ) I light up without realizing I still have one burning in the ashtray.
(N ) I smoke cigarettes to keep my weight down
(O ) I smoke cigarettes to get a lift
(P ) When I smoke, part of the enjoyment is watching the smoke as I exhale
(Q ) I want a cigarette most when I’m comfortable and relaxed
(R ) When I feel blue or want to take my mind off cares and worries, I smoke
(S ) I get a real gnawing hunger for a cigarette when I haven’t smoked for a while
(T ) I’ve found a cigarette in my mouth and not remembered putting it there.
(U ) I have a cigarette instead of dessert or a second helping of the main course.

Scoring

1. Enter the number you wrote between each lettered statement in the spaces below.

2. Add the scores to get your total for each factor.

A + H + O = Stimulation
B + I+ P = Handling
C + J + Q = To feel good
D + K + R = To stop feeling bad
E + L + S = Addiction
F + M +T = Habit
G + N + U =To avoid eating

Scores for each factor can vary from 3 to 15. Focus on any areas in which you scored 11 or more. If you scored 10 or less for all six factors, quitting should be relatively easy for you.

What Your Scores Mean

Stimulation
If you smoke to get energized, find an alternative energy source, whenever you feel the urge to smoke.

Handling
There are many ways to keep your hands busy without lighting or playing with a cigarette. Why not toy with a pen, a coin, a piece of jewelry, worry beads or some other harmless object?

To Feel Good

If you get real pleasure out of smoking, try substituting hobbies and social or physical activities you enjoy.

To Stop Feeling Bad
This kind of smoker may find it easy to quit when everything is going well, but may be tempted to start again in a time of crisis. Again, physical exertion and social activities may be useful alternatives.

Addiction
If you scored high on this factor, tapering off may not work for you, because your body starts craving another cigarette the moment you put one out. Addicted smokers often have to go cold turkey. You may find it helpful to smoke more than usual for a day or two so that your taste for cigarettes is spoiled; then isolate yourself completely from cigarettes until the craving is gone. Giving up cigarettes with this technique may cause so much discomfort that you’ll resist the temptation to start again, because you know you’d have to go through the same agony again.

Habit
The key to success here is to make yourself aware of each cigarette you smoke. This can be done by asking yourself, “Do I really want this cigarette?” You may be surprised at how often the answer is “no”.

To Avoid Eating
Research shows that smoking does increase your metabolic rate (the rate at which calories are consumed to pro vide energy). This fact partly explains why smokers who quit gain weight, and why smokers are often thinner than non-smokers. But smoking is not a good way to stay thin: It can cause cancer, and is also a factor in heart disease and premature aging. Instead, start an exercise program when you quit; the activity will burn up the extra calories smoking used to consume. Since stopping smoking can also increase your interest in food, you may be tempted to overeat. Keep lots of low-calorie snacks, such as plain popcorn or raw veggies, on hand, and don’t try to quit around the holidays, when high-calorie food and drink abound.

WEED OUT THE NEED FOR NICOTINE
By Tracey L. Marsden, B.Sc. (Pharm), a community pharmacist in Calgary, Alberta

Although tobacco has been around for centuries, its popularity has varied over the years. These days, with the health risks of smoking so much in the news, more and more people are trying to quit. Unfortunately, deciding to quit is not always enough to make it happen. Many people who re ally want to quit find themselves un able to. Failure often occurs because people do not realize that smoking can be a physical addiction as well as a habit. Luckily there are several products available now to help smokers break the addiction.

Physical Effects
The physical addiction to smoking comes from the nicotine in tobacco. Nicotine gives smokers a feeling of calm when they are anxious and energy when they are tired. Over time, the body gets used to the nicotine and, when the supply stops, the body goes into withdrawal. The result can be irritability, restlessness, trouble concentrating, fatigue, weight gain, dizziness and headaches.

Nicotine can also cause some drugs to pass through the body more quickly. This means that a person who quits smoking might end up with higher levels of some drugs in the body than were there when they smoked. For this reason, the doctor and pharmacist should be told when a person plans to quit smoking.

Psychological Effects
The “habit” of smoking is a psycho logical addiction. A person who smokes a package of cigarettes a day repeats the hand to mouth ritual more than 90,000 times in one year. This is a powerful reinforcement of the habit.

Smoking is also reinforced by social situations. Most smokers have specific times when they want a cigarette, such as after meals or at parties. For many, smoking becomes a part of the daily routine. To break the habit, smokers need to make some lifestyle changes. Learning ways to relax, in creasing physical activity, avoiding situations that trigger the desire to smoke and being aware of how cigarettes fit into the daily routine can all help smokers break the social and psychological addiction to tobacco.

Techniques for Quitting
Anyone who wants to quit smoking must make a definite plan. Setting a specific day as the QUIT SMOKING day is a good first step. It may be helpful to have other family members or coworkers stop at the same tin (the more the better!).

Quit-smoking programs or support groups can be extremely useful. Statistics show that people on the nicotine patch who also attend such programs are twice as successful quitting as those on the patch alone. Quit-smoking programs can he smokers make the lifestyle change they need to make to become non smokers. They are an important pa of breaking the habit part of smoking. Doctors or hospitals should have information about local smoking cessation programs.

Nicotine Replacement Therapy
To break the physical addiction, smokers may benefit from nicotine replacement therapy. Doctors can prescribe nicotine in gum or patch form to he patients through physical withdraw Nicotine gum has recently become available without a prescription.

It is important that the doctor pharmacist be consulted about using the gum. It is not the solution for smokers. People who smoke less than 20 cigarettes per day and can wait 30 minutes before smoking their first cigarette of the day may not need any form of nicotine replacement. Those who smoke 20 to 30 cigarettes per day and smoke the first cigarette within 30 minutes of waking will probably benefit from the non-prescription nicotine gum.

Those who decide to try the nicotine gum should be aware of several things. First, it is not to be chewed like regular gum. The piece should be chewed two or three times, then rested between the cheek and gums for one minute. This rest and bite routine gives an effect similar to pulling on a cigarette. A piece should be chewed whenever there is a desire to smoke. Most people use about 10 pieces per day. This number should be decreased gradually over three months or so.
The patient should avoid drinking anything while the nicotine gum is in the mouth, since this can prevent the gum from working properly. Hiccups, lightheadedness and throat irritation are all signs that the gum is being chewed too quickly or too roughly.Nausea, gas and mouth ulcers may occur with the use of the nicotine gum. Other non-prescription products have not proven effective in helping smokers quit.

People, who smoke more than 30 cigarettes a day, smoke first thing in the morning or wake in the night to smoke will need either prescription strength nicotine gum or the nicotine patch. Nicotine patches are the newest product on the market to help people quit smoking. Most patients start with the 21 mg strength patch. People who smoke less than 20 cigarettes a day or weigh less than 100 pounds may start with the 14 mg patch.

The patches release nicotine through the skin and into the blood stream. After the patch has been re moved, there will still be nicotine left in the skin that will continue to be re leased into the blood. Therefore it is important not only to avoid smoking while on the patch but also for several hours after it is removed. A few deaths have occurred in patients who continue to smoke while using the nicotine patch.
Nicotine patches must NEVER be cut in half or otherwise altered. Cutting the patch affects the rate of nicotine delivery and can result in a complete loss of nicotine from the patch. A cut patch will be of no benefit to the patient.

As with all drugs, the nicotine patch has some side effects. These can include some itching, burning or tingling for the first hour or so after the patch is applied. When the patch is removed, the skin might look red but this usually goes away in a day or two. If the skin underneath is swollen or very red or if a rash develops, the patch should be removed and the doctor notified. Some patients have reported vivid dreams or trouble sleeping while on the nicotine patch. If this causes concern, the doctor should be told.

The instructions for use should be read through completely before starting on the nicotine patch. All manufacturers have excellent booklets that give helpful hints on breaking the habit as well as step by step directions for applying the patch.

A Challenge worth Pursuing
Giving up tobacco may be one of life’s greatest challenges. Fortunately, nicotine gum and patches are helping thousands of Canadians to take the challenge. Nicotine replacement, together with a quit-smoking program and a sincere desire to quit, are all key elements in creating a NO SMOKING recipe for success.

TIPS TO HELP YOU STOP SMOKING

• Get rid of all your cigarettes. Clean out every ashtray in your home and car. Discard your matches and lighter.
• Take deep breaths whenever you feel the urge to smoke. Hold your breath for ten seconds, and then release it slowly. Taking deep, rhythmic breaths is not unlike smoking - except that you inhale clean air, not poisonous gases.
• Exercise to help relieve tension. Walk instead of riding whenever possible. Take a brief stroll after meals, rather than taking a cigarette. This added exercise will have the additional benefit of helping you lose a few pounds a month.
• Think of any negative image you associate with smoking when you feel tempted. Select your worst memory connected with smoking - like the time you were left completely breathless after running for a bus. Then think of the positive aspects of quitting; you’ll be able to run farther, your singing voice will improve.
• Reward yourself with oral substitutes for cigarettes. Some good, healthful examples are sugarless gum, lemon drops, carrot sticks, apples slices, and unbuttered popcorn.
• Eat three meals a day. This habit, which many people neglect, maintains blood sugar levels - and curbs the urge to smoke.
• Scramble up your day to change habits connected with smoking. Leave the “scene of an urge” immediately. At home, avoid your “smoking chair” after dinner. Reach for gum, rather than a cigarette, when you answer the phone.
• Keep your hands - and mind - busy. Work on a crossword puzzle. Knit, play with a toy. Clean your room, shampoo the dog, weed the garden.
• Spend time with friends who don’t smoke. Visit places where smoking is prohibited - a library, theater or museum. Always watch movies from the “no smoking” section.
• Brush your teeth several times a day to get rid of smoker’s breath.
• Go public with your plans to quit. Ask your family and friends to help keep you from backsliding. Ask family and co workers not to smoke around you.
• Spend the money you save by not smoking.
• Treat your body and soul with kindness. Indulge in a bath, massage, or a nap. Listen to your favorite music. Appreciate the fact that you don’t need a cigarette to have a good time.