PATCH PROGRAMME - LloydsPharmacy

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• Lie down and tighten the muscles hard, starting with your toes. Tighten them for a few seconds then relax. Do this for each muscle in your body in turn, working up from your toes to your legs, bottom, back, chest, arms, hands, shoulders, neck and head. End by screwing up your face, holding for a count of 3 then relaxing. If you still feel tense do the whole exercise again. Join a self-help group It's always more fun doing things with other people. So you might like to join a local 'stop smoking' group. Your doctor may have organised one at the surgery, or you may be able to find details of other groups from the Citizens' Advice Bureau. If there isn't a group in your area, you could start your own. The advantages of these self-help groups is that you will have the support and encouragement of people who understand you. And going to regular meetings will make you more determined to succeed. What to do in a crisis Of course there are still going to be days when everything goes wrong, you feel down in the dumps, the whole world seems to be against you and all you want is a cigarette. But before you give in, take out the advice line card you get with this pack, and call the phone number on it. The advice line will give you support and encouragement. Carry the card with you at all times and phone whenever you need to - it really can help! Don't give up if you stray from the straight and narrow If temptation gets the better of you and you have a cigarette, don't give up. Instead, think about why you had a cigarette and work out what you could do if you get into the same situation again. Next time you won't be caught out, because you will be ready with a plan. Start again straightaway and take it one day at a time. However, if you find that you really can't stop smoking, you should stop using your patches. Don't despair, it might be better to wait until you are more determined to succeed then try again. But don't let that be a way out. You've decided to give up, so stick with it. 31
Your future as a non-smoker The first 3 months without cigarettes are always the hardest. So when you have successfully finished your 3 month patch programme, there is every chance that you will be a non-smoker for good. From now on you won't need a nicotine replacement treatment, because your body will have become used to not getting nicotine. But remember, there will always be times when you will still feel tempted to have a cigarette. Never, never give in. It only takes one cigarette to start you back on the slippery slope to being a 20 - a - day smoker. It's been hard work giving up, so don't put yourself through it all again by having 'just one' cigarette. Now that you've read through the booklet, you're ready to start. Good luck! Copyright © Novartis Consumer Health 32 <strong>PATCH</strong> <strong>PROGRAMME</strong> DAY-BY-DAY CALENDAR Remember to take it one day at a time Day 4 Day 5 Day 3 Day 2 Day 6 Well done a whole week without cigarettes! Day 7 Day 8 Day 1 Always keep a nibble box of carrots, celery and fresh fruit with you to munch instead of smoking Day 9 Congratulations - this is your first day as a nonsmoker Day 10 Day 11 Remember you can always phone the Nicotinell advice line if you need some encouragement 33
Page 1 and 2: Day 73 40 Keep exercising your will
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Page 11 and 12: 20 The best way to give up smoking
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PATCH PROGRAMME - LloydsPharmacy

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