Come smettere di fumare

Aiuto per smettere di fumare

GPs, practice nurses or pharmacists can provide information, encouragement and tips on stopping smoking. Also, throughout the UK there are specialist NHS 'Stop Smoking Clinics' which have good success in helping people to stop smoking. Your doctor may refer you to one if you are keen to stop smoking..

Di seguito sono riportati alcuni consigli e brevi informazioni sui farmaci che possono aiutarti a smettere di fumare. Per informazioni più dettagliate, consulta i volantini separati chiamati E-cigarettes, Terapia Sostitutiva della Nicotina (TSN), e Bupropione (Zyban).

Scrivi un elenco dei motivi per cui vuoi smettere

Keep them with you. Refer to them when tempted to light up.

Imposta una data per smettere

On that date, stop completely. (Some people prefer the idea of cutting down gradually. However, research has shown that if you smoke fewer cigarettes than usual, you are likely to smoke more of each cigarette and nicotine levels remain nearly the same. Therefore, it is usually best to stop once and for all from a set date.)

Dì a tutti che stai smettendo di fumare

Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A team effort may be easier than going it alone.

Preparati a qualche sintomo di astinenza

Quando smetti di fumare, è probabile che tu abbia sintomi che possono includere nausea (nausea), mal di testa, ansia, irritability, craving, and just feeling awful. These symptoms are caused by the lack of nicotine that your body has been used to. They tend to peak after 12-24 hours and then gradually ease over 2-4 weeks.

Anticipate a cough

It is normal for a smoker's cough to become worse when you stop smoking (as the airways 'come back to life'). Many people say that this makes them feel worse for a while after stopping smoking and makes them tempted to restart smoking. Resist this temptation! The cough usually gradually eases.

Be aware of triggers

In particolare, bere alcol è spesso associato al fallimento nel tentativo di smettere di fumare. Dovresti considerare di non bere molto alcol nelle prime settimane dopo aver smesso di fumare. Prova a cambiare la tua routine per le prime settimane.

For example, despite the UK ban on indoor smoking in pubs, outside the pub might still be a tempting place to drink alcohol and smoke. Also, if drinking tea and coffee are difficult times, try drinking mainly fruit juice and plenty of water instead.

Prendi un giorno alla volta

Mark off each successful smoke-free day on a calendar. Look at it when you feel tempted to smoke, and tell yourself that you don't want to start all over again.

Be positive

You can tell people that you don't smoke. You will smell better. After a few weeks you should feel better, taste your food more and cough less. You will have more money. Perhaps put away the money which you would have spent on cigarettes, to spend on a holiday, physical activity or other treats.

Anticipa un aumento dell'appetito

Alcune persone si preoccupano di aumentare di peso quando smettono di fumare, poiché l'appetito potrebbe migliorare. Prevedi un aumento dell'appetito e cerca di non aumentare il consumo di cibi grassi o zuccherati come spuntini. Prova invece frutta o gomme senza zucchero.

Don't despair if you fail

Esamina le ragioni per cui hai sentito che era più difficile in quel particolare momento. Ti renderà più forte la prossima volta. In media, le persone che alla fine smettono di fumare hanno fatto tre o quattro tentativi precedenti.

Utilizza le cliniche per smettere di fumare

Stop Smoking Clinics are available on the NHS in the UK. They have good success in helping people to stop smoking. Your doctor may refer you to stop smoking services if you are keen to stop smoking but are finding it difficult to do so, and in many areas you can self-refer.

Elimina gli articoli per fumatori

Rimuovi tutti i tuoi posacenere, accendini e sigarette da casa, veicolo e luogo di lavoro in modo che questi oggetti non possano innescare il desiderio di fumare in seguito.

Usa ausili per smettere di fumare

Diversi farmaci possono aumentare le tue possibilità di smettere. Questi includono:

• Terapia sostitutiva della nicotina (TSN) which comes as gums, nasal sprays, patches, tablets, lozenges and inhalers. You can buy NRT without a prescription. It greatly increases the chance that you will quit. Most people can use NRT, including adults and children aged over 12, although those aged under 18 should not use lozenges without getting medical advice. It can be used in women who are pregnant or breastfeeding, as using NRT is less bad for the baby than smoking.

• Bupropion (Zyban®) è un medicinale che quasi raddoppia le tue possibilità di smettere con successo. Inizialmente era un antidepressivo.

• E-cigarettes are designed to look and feel like normal cigarettes. They have a heating element inside that vaporises a solution - this looks like smoke. It may also contain nicotine. They are substituted for normal cigarettes or cigars, but have risks of their own and should therefore only be used for a short period of time, while you give up cigarettes, rather than as a long-term replacement.