The twelve tips of quitmas (From The Northern Echo)

The twelve tips of quitmas

6:07pm Tuesday 3rd January 2012 in Health By Barry Nelson, Health Editor

Make a FRESH start in the new year and stub out that cigarette for the last time. Barry Nelson passes on some tips to help you out

SMOKERS in the region who want to quit for New Year are being urged to follow the 12 Tips of Quitmas. The suggestions have been developed by FRESH – the North East’s regional tobacco control programme, based on the experiences of people who have stopped smoking and advisors from the NHS.

“Last year was a record breaking year for people quitting smoking in the region,” says Ailsa Rutter, director of FRESH. Stopping smoking is the best thing you can do for your health – and quitting will be the best gift you can give your loved ones too.”

1 Joan Chapman, Stop Smoking Service manager for Middlesbrough, Redcar and Cleveland, says: “Your best chance of quitting is through the NHS Stop Smoking Services. People who use the services are up to four times as likely to stop, than if they go it alone. Contact the NHS Smokefree Helpline on 0800- 011-612, or text FRESH and your postcode to 88088 – they’ll put you in touch with your local stop smoking service.”

2 Emma Cavanagh, from Sunderland, who quit smoking with her partner Michael two years ago, recommends getting support from family and friends and, if possible, quitting in tandem with someone else. “It’s almost two years now since Michael and I quit smoking and knowing that we were doing it for our children, Ebony who’s 11 and Ben, who’s eight, really helped us to keep going,” she says. “We supported each other all the way, which helped us to keep going and made us more determined not to give in to the cravings.”

3 Carole Dudley, health improvement manager (tobacco control), for County Durham and Darlington, says: “Changing your routine will help.

If you enjoy a cigarette immediately after a meal, replace this with a piece of fruit, a much healthier alternative.

Swap coffee for tea and hold the cup with the other hand. If you used to smoke with colleagues at work, try taking a short walk around your office.”

4 Anne Marie Wright, from Darlington, says: “I stopped smoking when I found out I was pregnant.

That was three months ago and it’s not easy, but knowing I’m doing it for my unborn child, really helps to keep me going. I have another little boy, Alfie, who’s 18 months old, so I’m doing it for him as well. Knowing I’m doing it for my children is really helping.”

5 Paul Fryer from Stockton quit smoking two months ago. His top tip is to take it a day at a time and keep busy, going for a walk or taking up exercise or a new hobby to help take your mind off cigarettes.

Paul says: “You need to take it a day at a time, and if you feel like you’re getting a craving and can’t stop thinking about cigarettes, do something else. I’ve always been into cycling, but since I stopped smoking, I’m into it even more. My health’s improved so much since I stopped smoking – the difference it has made is amazing.

6 Christine Dryden, Stop Smoking Service manager for Newcastle and North Tyneside, says: “You can find out how addicted you are to cigarettes with the online addiction test at smokefree.nhs.uk/quit-tools/addiction-test. The Stop Smoking Service has a variety of aids to help tackle the addiction, such as Nicotine Replacement Therapy, Varenicline or Buproprion.”

7 Setting up a quit club at work where colleagues can support each other is another top tip from Dave Smith, manager of the Holly Hill Sports and Social Club in Gateshead.

“I’ve tried to quit many, many times before on my own, but never succeeded,” says Dave. “This time, doing it through the quit club at work, meant there was more of us, doing it together, and we got advice and support from the Stop Smoking Service too.”

8 Reward yourself by having a small treat or by saving up for something bigger – it’s a good way to stay motivated too. Christine and Colin Bradley, from Gateshead, quit smoking in October and are saving up for a holiday in 2012. “Knowing we’re using the money we would have spent on cigarettes to pay for a treat is a great motivator,” says Colin.

9 Maria Williams, manager of the Stop Smoking Service for South Tyneside NHS Foundation Trust, says: “One thing I always recommend is that once someone has decided to stop smoking, they should throw away all their ashtrays, matches and lighters.”

10 Pat Marshall, Stop Smoking Service manager for Stockton and Hartlepool, sys: “Don’t think ‘one cigarette won’t hurt’ or you will be undoing all your great work and it could make the cravings worse.

11 John Dooley, from Newcastle, says: “When I stopped smoking, it helped knowing the money I would have spent on cigarettes was adding up. It helped me to pay off some debts I had and it kept me focused.”

12 Alison Nichol, Stop Smoking Service manager for Northumberland, says: “There are lots of health benefits from stopping smoking.

People who quit smoking often do other things they never expected to because their confidence gets a boost as well. I’ve lost track of the number of people who take up new interests, sports or hobbies and challenges.”

• For help quitting smoking, contact the national Smoking Helpline 0800-012-1612 or click on smokefree.nhs.uk