Quitting
HELPING OTHERS QUIT
How Do I Provide Good Support?
Studies have shown that friends and family can have a real impact on a smoker's success in quitting. In fact, the Newfoundland & Labrador Smokers' Helpline acknowledges that family and friends are consistently one of the top five ways smokers hear about our quitline.
Good support is crucial in the difficult period after the smoker has decided to quit while the smoker is learning new ways to cope both physically and mentally without cigarettes. It is also a time when they are learning a new and healthier lifestyle. During this difficult time for the smoker, it is very important to be as supportive as possible.
No two people are alike so providing good support will vary depending on what they may need individually. How you offer support to your best friend may be very different from the support you offer a co-worker or partner. What you think is support may be perceived as just the opposite by the smoker. The best way to know how to support a smoker is to simply ask what you could do that would be most helpful. This approach shows your family member or friend that you care and want to help them the best way they see fit.
Although some smokers may pride themselves in going it alone, knowing someone cares makes quitting smoking less lonely. For most people, that helps a great deal. Be aware of their feelings and try to not be judgmental. If you come across as nagging or preaching, you won't be of any help. Let your friend know that you are proud of their decision to quit and that you admire them for their determination and strength. Try to help your friend think of quitting smoking as a process of self-improvement rather than a painful ordeal of deprivation. Remind them that it’s more about a 'Wellness Plan' than a plan to quit smoking.
Try to help your friend or family member stay busy. Plan some activities together like shopping, a game of hockey, or something else you like to do together. Remind them that quitting smoking will make it easier for you to play sports longer and enjoy all the activities you do even more.
A recent study showed that ex-smokers were more successful at staying off cigarettes if their friends and family did the following:
agreed that giving up cigarettes is difficult;
asked periodically how things are going;
made it clear how glad they were the smoker had stopped;
offered praise and rewards;
expressed confidence that the smoker would be successful in staying off cigarettes.
Source: Prince Edward Island Lung Association (www.pei.lung.ca)
You can also help your friend or family member by letting them know what resources are available to help them quit. Refer them to this website for information or encourage them to give the Smokers’ Helpline a call.
Remember, Support Is…
· Caring
· Helping
· Showing respect
· Being reliable
· Being understanding
· Asking questions (what worked, what didn't, what's
next?)
· Showing patience
· Staying on topic
· Praising
· Staying positive
· Sharing what worked from your own experience
· Believing in you
Support Is Not…
· Neglecting the needs of others
· Giving advice (“should”, “shouldn’t”)
· Showing impatience
· Pitying you
· Criticizing you
· Expecting something in return
Knowing What Withdrawal Looks Like
One of the things that is helpful to family and friends of smokers who are quitting, is to know what to expect in terms of withdrawal. The following table explains some of the withdrawal symptoms - or what we like to call the Signs of Recovery because it means the smokers' body is trying to heal.
|
Signs of Recovery |
Why & How to Cope |
How Long? |
|
Irritability |
More common for people who smoke more than 25 cigarettes per day. Caused by the body’s craving for nicotine. For people who have a strong addiction to nicotine the patch or nicotine gum may help (see your doctor). |
2-4 weeks |
|
Increased appetite |
Smoking reduces your appetite. When you quit your appetite increases. Remember, most people don’t gain weight when they quit smoking. Take control of your appetite - being careful not to replace cigarettes with food. Have healthy “low fat” snacks readily available. |
1-4 weeks |
|
The blues |
This is a normal stage of quitting. Many people who quit go through a process of grieving-very much like losing a job, a friend or anything of value to you. Exercise is the best tool to reduce this sign. To get started try a brisk 15-20 minute walk. |
2-3 weeks
depending on person |
|
Craving for cigarette |
Most frequent in the first few days after quitting. Some people say they find themselves thinking about cigarettes a lot. The two most important facts for you to know about cravings are: 1) each craving lasts no more than twenty seconds, 2) the craving will go away on it own no matter what you do. |
1-7 days
For some people shorter, less intense cravings last years.
|
|
Feeling tired |
Nicotine is a drug, a stimulant that gives you a lift. This symptom will lessen over time and your energy level will increase. |
2-4 weeks |
|
Increased coughing |
This is a sign that your natural cleansing system in your lungs is working better. Your body is clearing the mucous that has blocked airways and made it difficult for you to breathe. Drink plenty of water. |
2-4 weeks
|
|
Dry Throat/mouth |
When you stop smoking, you may initially tend to salivate either a little more or less until your mouth gets used to being smoke-free. |
2-3 days |
|
Dizziness |
Light-headedness, dizziness or faintness are common symptoms of withdrawal from nicotine. The carbon monoxide from the cigarette smoke prevents a healthy supply of oxygen from reaching the brain. After quitting, your brain is receiving the normal amount of oxygen which can cause dizziness. |
2-12 days |
|
Insomnia |
Nicotine affects brain wave functioning and may change your sleep patterns. Many people find they wake up several times throughout the night after quitting. Some people have found an evening walk, exercising, reading, or cutting back on caffeine helped them through. |
2-3 weeks |
| 
