PATCH PROGRAMME - LloydsPharmacy

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26 Change your routine If you smoke out of habit at certain times of the day or when you do certain things, you must break the habit. You can do this by changing your routine. So, if you always smoke first thing in the morning, try getting up a few minutes earlier and doing a few exercises by an open window instead. If you smoke after a meal, get up from the table straightaway and do the washing up or go for a short walk. If you aIways smoke when you drink coffee, try drinking hot chocolate instead. Look back at your list of danger times and write in what you plan to do instead. Become more active One of the benefits of not smoking is that you will be able to breathe more easily and do more exercise. So make the most of it. If it is a while since you did any exercise, start with a gentle 10 minute walk or swim and build up gradually until you are exercising for at least 30 minutes a day. If you already exercise, try taking up a different sport. As well as taking your mind off smoking, it will also help to keep your weight down. You may find that after a few weeks of not smoking, you get a cough. Don't worry - it is a normal healthy sign that your body is getting rid of the tar and other impurities from your lungs. After a few weeks your cough should stop as your lungs become cleaner. Watch your weight One of the myths about giving up smoking is that you will always put on weight. Of course some people do put on weight, because: • They eat sweets instead of smoking cigarettes. • Food tastes much better, so they eat more. • Nicotine increases your metabolic rate so that you burn off calories more easily when you smoke. But if you are careful with your diet and you get more exercise, there is no reason at all why you should put on weight. If you use the patch programme, weight gain is minimised because your metabolic rate gradually adjusts to lower and lower amounts of nicotine. There are a lot of books you can buy on healthy eating, but here are just a few tips on how to control your weight: • Cut down on sweet or fatty foods. • Eat plenty of fruit, vegetables and high fibre foods. 27
28 • Make up a 'nibble box' filled with carrot or celery sticks or fresh fruit. Take it to work with you and eat these instead of sweets. • Drink plenty of water. It doesn't have any calories and it helps to make you feel full. • Avoid alcohol. It's very fattening and it also makes you lose your willpower. • Getting regular exercise will help to increase your metabolic rate so that you will burn off calories more quickly. Measure your success Every day that passes without you having a cigarette is a success. Use the calendar in this pack to see how well you are doing. As you complete the calendar you will be getting nearer and nearer to becoming a non-smoker for good. Treat yourself You certainly deserve a reward for giving up smoking. It's a great achievement and something you should be really proud of. Use any money you may save to give yourself little treats throughout the 3 month programme. Make a list of things you would like – it could be anything – a meal out, a trip to the cinema, a weekend away, a new record or book. Give yourself one of these treats at the end of the first day, first week, first month and at the end of the 3 month patch programme. You've earned them. Learn to relax If you smoke to relieve stress, it's important that you learn to relax without cigarettes. There are lots of books, tapes and evening classes on relaxation, but here are a couple of simple exercises that you can do whenever you feel stressed or irritable. • Sit in an upright chair in a quiet room. Close your eyes and really concentrate on your breathing. Count each breath. If your mind wanders, go back to counting your breaths, so that breathing is all you think about. 29
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Page 11 and 12: 20 The best way to give up smoking
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