PATCH PROGRAMME - LloydsPharmacy
PATCH PROGRAMME - LloydsPharmacy
PATCH PROGRAMME - LloydsPharmacy
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Day<br />
73<br />
40<br />
Keep<br />
exercising<br />
your will<br />
power<br />
Day<br />
74<br />
Day<br />
80<br />
Day<br />
79<br />
Have you<br />
noticed how<br />
much cleaner<br />
and fresher<br />
your house<br />
is?<br />
912471<br />
Day<br />
75<br />
Day<br />
81<br />
Day<br />
78<br />
Day<br />
76<br />
Nearly there now<br />
- start planning a<br />
celebration<br />
Day<br />
82<br />
Day<br />
77<br />
Day<br />
83<br />
Day<br />
84<br />
Congratulations -<br />
you've completed<br />
your Nicotinell<br />
programme -<br />
you're now ready<br />
to face the world<br />
as a non-smoker.<br />
<strong>PATCH</strong><br />
<strong>PROGRAMME</strong><br />
Step 1: Nicotinell TTS 30 (21mg/24 hour) Patch<br />
Step 2: Nicotinell TTS 20 (14mg/24 hour) Patch<br />
Step 3: Nicotinell TTS 10 (7mg/24 hour) Patch<br />
Nicotine
2<br />
Read all of this leaflet carefully because it contains<br />
important information for you.<br />
This medicine is available without prescription. However, you still need to use<br />
Nicotinell Patches carefully to get the best results from them.<br />
• Keep this leaflet. You may need to read it again.<br />
• Ask your pharmacist if you need more information or advice.<br />
• You must contact a doctor if your symptoms worsen or do not improve after<br />
9 months<br />
• If any of the side effects gets serious, or if you notice any side effect not listed<br />
in this leaflet, please tell your doctor or pharmacist.<br />
In this leaflet:<br />
1. What Nicotinell Patches are and what they are used for<br />
2. Before you use Nicotinell Patches<br />
3. How to use Nicotinell Patches<br />
4. Possible side effects<br />
5. How to store Nicotinell Patches<br />
6. Further information<br />
1. WHAT NICOTINELL <strong>PATCH</strong>ES ARE AND WHAT<br />
THEY ARE USED FOR<br />
Nicotinell Patches are for application to the skin. When applied to the skin, nicotine<br />
passes from the patch, through the skin and into your body. This nicotine<br />
replacement reduces<br />
• some of the unpleasant withdrawal effects that frequently occur when giving<br />
up smoking such as feeling ill or irritable.<br />
• your desire to smoke by providing some of the nicotine previously inhaled from<br />
cigarettes and therefore helps your willpower to resist cigarettes.<br />
If you need advice before starting to use nicotine patches, talk to your doctor, nurse,<br />
pharmacist or a trained counsellor. A support programme will increase your chances of<br />
quitting smoking.<br />
There are 3 steps:<br />
1. Nicotinell TTS 30 (Step 1) patches contain 52.5mg of nicotine and deliver on<br />
average 21mg of nicotine over 24 hours.<br />
2. Nicotinell TTS 20 (Step 2) patches contain 35mg of nicotine and deliver on<br />
average 14mg of nicotine over 24 hours.<br />
3. Nicotinell TTS 10 (Step 3) patches contain 17.5mg of nicotine and deliver on<br />
average 7mg of nicotine over 24 hours.<br />
2. BEFORE YOU USE NICOTINELL <strong>PATCH</strong>ES<br />
DO NOT use the patches if you:<br />
• are allergic to nicotine or to any of the other ingredients in the patches<br />
(see Section 6)<br />
• are a non-smoker or occasional smoker<br />
• have a skin disease that might be aggravated by the patches<br />
• are under 12 years of age, except on the advice of a doctor.<br />
Take special care with Nicotinell Patches<br />
Before using the patches, tell your doctor, nurse or pharmacist if you:<br />
• have heart disease (including heart attack and disorders of heart rate and/or<br />
3
4<br />
rhythm) or stroke for which you are in hospital. Using nicotine replacement<br />
therapy is better than continuing to smoke<br />
• have serious liver or kidney disease<br />
• have ever had a stomach ulcer<br />
• are diabetic (see next section)<br />
• have an overactive thyroid gland<br />
• have a tumour of the adrenal gland (phaeochromocytoma)<br />
• are taking any other medicines (see next section)<br />
• are pregnant or breast-feeding (see Pregnancy/Breast-feeding sections).<br />
Taking other medicines<br />
Please tell your doctor or pharmacist if you are taking or have recently taken any<br />
other medicines, including medicines obtained without a prescription.<br />
The effect of some medicines can be altered when you stop smoking.<br />
• If you are already taking regular medication you should tell your doctor, nurse<br />
or pharmacist.<br />
• Diabetics should monitor their blood sugar levels more often than usual when<br />
starting to use a patch because insulin/medication requirements may alter.<br />
Pregnancy<br />
Smoking during pregnancy is associated with risks such as poor growth of the baby<br />
before birth, premature birth or still birth. Stopping smoking is the single most<br />
effective way to improve both your health and that of your baby. The earlier smoking<br />
stops, the better.<br />
Ideally, stopping smoking during pregnancy should be done without nicotine<br />
replacement therapy. However, if you have tried and this is not possible, nicotine<br />
replacement therapy may be used because the risk to the developing baby is less<br />
than that expected from continued smoking.<br />
The decision to use nicotine replacement therapy should be made as early on in the<br />
pregnancy as possible with the aim of discontinuing use after 2-3 months. Patches<br />
may be preferred if you have nausea or sickness. If patches are used, they should be<br />
removed before going to bed at night.<br />
Ask your doctor for advice before taking any medicine.<br />
Breast-feeding<br />
It is better to use nicotine replacement therapy products that can be taken<br />
intermittently (not patches). Try to breast-feed at a time just before you take the<br />
product to ensure that the baby gets the smallest amount of nicotine possible.<br />
If you need to use nicotine replacement therapy to help you give up smoking, the<br />
amount of nicotine that the baby may receive is considerably smaller and less harmful<br />
than the secondhand smoke they would otherwise be breathing in.<br />
Driving and using machines<br />
These patches are unlikely to affect your ability to drive or operate machinery.<br />
3. HOW TO USE NICOTINELL <strong>PATCH</strong>ES<br />
Always use the patches exactly as your doctor, nurse or pharmacist has told you and always<br />
read the leaflet. Ask your doctor, nurse or pharmacist if you are not sure.<br />
The Nicotinell patch programme involves up to 3 steps. There are three patch sizes consisting of<br />
three different strengths: 7, 14 and 21 mg/24 hours.<br />
The correct dose for you depends on the number of cigarettes you smoke per day. The size of<br />
your patch may need to change during your treatment: This is because your dependence on<br />
nicotine will change, and therefore the dose of nicotine in your patch may be too low or too high<br />
for you. Do NOT cut the patches to reduce the dose.<br />
• If you smoke 20 or more cigarettes a day, start with:<br />
Step 1. Nicotinell TTS 30 (21mg/24 hours) patches for 3-4 weeks, followed by,<br />
5
Step 2. Nicotinell TTS 20 (14mg/24 hours) for 3-4 weeks, followed by,<br />
Step 3. Nicotinell TTS 10 (7mg/24 hours) for 3-4 weeks.<br />
• If you smoke less than 20 cigarettes a day, start with:<br />
Step 2. Nicotinell TTS 20 (14mg/24 hours) for 3-4 weeks, followed by,<br />
Step 3. Nicotinell TTS 10 (7mg/24 hours) for 3-4 weeks.<br />
Step 3. Nicotinell TTS 10 may be used for up to a further 3-4 weeks if necessary.<br />
Do not start the programme at Step 3.<br />
If you have any questions about this ask a doctor, nurse or pharmacist.<br />
Apply one patch every day. It is important to keep the patch on day and night<br />
especially if you need help to overcome the early morning craving for a cigarette.<br />
If you are pregnant, the patches should be removed before going to bed.<br />
Applying your patches<br />
1. Allow yourself time to put the patch on.<br />
2. Decide where you will put the patch. It is important to choose a hairless area<br />
of skin to make sure that it sticks properly e.g. the front or side of the chest,<br />
the back or the upper arm. Avoid skin which is red or irritated.<br />
3. If the patch does not stick successfully you may try it on any other body site<br />
(such as the outer thighs or top of the buttocks). Avoid areas where the skin<br />
creases (such as over a joint) or folds when you move.<br />
4. Make sure that the skin is completely clean and dry. After a hot bath or<br />
shower you may continue to sweat even after towelling. Wait until the skin is<br />
completely dry before sticking the patch on. Never powder or oil your skin<br />
before putting on a patch as it may not stick properly.<br />
6<br />
a b<br />
• Cut open the sachet along the dotted line (a) taking care<br />
not to damage the patch inside.<br />
• Take out the yellowish patch. Carefully remove the small<br />
section of the silver-coloured backing (b).<br />
7
8<br />
c d<br />
• Remove the larger section of silver-coloured backing (c).<br />
Throw away the silver-coloured backing. Avoid touching<br />
the sticky surface of the patch with your fingers, as far<br />
as possible.<br />
• Place the sticky side of the patch on the chosen site (d).<br />
e f<br />
• Press firmly with the palm of your hand for at least<br />
20 seconds (e). It may help to time this with a watch.<br />
This is important because the adhesive is pressure<br />
sensitive and will not be effective unless pressure is<br />
applied for the required time.<br />
• Run your finger around the edge of the patch to make<br />
sure that the edge is firmly stuck down (f). Do not fiddle<br />
with the patch during the day.<br />
• If you find the patches are not sticking well, it may<br />
help to clean the area where you want to apply the<br />
patch with a little surgical spirit. Allow this to dry<br />
naturally before applying the patch.<br />
9
10<br />
During use<br />
Provided that you have applied the patch correctly, you can bathe, shower or<br />
swim with little risk of the patch coming off.<br />
If the patch does fall off, throw it away carefully and apply a new patch to a<br />
different area of skin.<br />
Changing your patch<br />
1 Apply a new patch at roughly the same time each day (preferably in the morning).<br />
2 Leave it in place for 24 hours, unless you are pregnant. If you are pregnant you<br />
should remove the patch before going to bed.<br />
3 When you take off the old patch, fold it in half with the sticky side inwards<br />
and throw it away carefully. Even used patches will contain some active<br />
medication which could be harmful to children, so make very sure that<br />
your patches are always kept well away from children.<br />
4 Always place your new patch on a different area of skin.<br />
Duration of use<br />
• The Nicotinell Patch programme usually lasts for 3 months. However, if you have not<br />
stopped smoking at the end of the 3 month treatment period, further treatments can<br />
be used.<br />
• If you have not stopped smoking after 9 months of treatment you should seek<br />
additional help and advice from a doctor, nurse or pharmacist.<br />
• Adolescents aged 12-18 years of age should only use Nicotinell Patch for 12 weeks.<br />
If longer is required, advice should be sought from a doctor, nurse or pharmacist.<br />
If you use more Nicotinell Patches than you should<br />
Never use more than one patch at a time. An overdose of nicotine can be dangerous.<br />
In the event of an accidental overdose, remove the patch and wash the skin with<br />
water but do not use soap. The skin will continue to deliver nicotine into the blood<br />
stream for several hours after the patch is removed. Then contact your doctor,<br />
pharmacist or nearest hospital casualty department immediately.<br />
If you forget to use Nicotinell Patches<br />
If you forget to change your patch at the usual time, change it as soon as you<br />
remember. Then go on as before.. Do not use 2 patches to make up for a missed dose.<br />
If you have any further questions on the use of this product,<br />
ask your doctor or pharmacist.<br />
4. POSSIBLE SIDE EFFECTS<br />
Like all medicines, Nicotinell Patches can cause side effects, although not everybody<br />
gets them.<br />
STOP using the patches and seek medical help immediately if you have any of the<br />
following allergic reactions:<br />
• difficulty breathing or swallowing, swelling of the face, lips, tongue or throat.<br />
• severe itching of the skin, with a red rash or raised lumps.<br />
11
12<br />
You may get slight redness and itching of the skin where a patch has been. This<br />
usually disappears within 2 days.<br />
Rarely a more severe reaction may occur at the site of application, or very rarely a<br />
generalised skin rash. If these happen, stop using the patch and tell your doctor.<br />
Other effects which may occur include:<br />
• Headache or dizziness<br />
• Muscle discomfort<br />
• Mild stomach upset<br />
• Difficulty in sleeping<br />
These effects are often mild and may wear off after a few days’ treatment. If they are<br />
troublesome and do not improve, or if your patches upset you in any other way, tell<br />
your pharmacist or doctor.<br />
These patches are NOT suitable for non-smokers or occasional smokers. They may<br />
develop signs of nicotine overdose including headache, sickness, stomach pains and<br />
diarrhoea. If this happens, remove the patch at once and contact your doctor or<br />
nearest hospital casualty department immediately.<br />
5. HOW TO STORE NICOTINELL <strong>PATCH</strong>ES<br />
• Keep out of the reach and sight of children.<br />
• Do not use Nicotinell Patches after the expiry date which is stated on the sachet<br />
and on the carton. The expiry date refers to the last day of that month.<br />
• Store below 25°C.<br />
• Medicines should not be disposed of via wastewater or household waste. Ask your<br />
pharmacist how to dispose of medicines no longer required.<br />
These measures will help to protect the environment.<br />
6. FURTHER INFORMATION<br />
What Nicotinell Patches contain<br />
• The active substance is nicotine.<br />
• Nicotinell TTS 30 (Step 1) patches contain 52.5mg of nicotine and deliver on average<br />
21mg of nicotine over 24 hours.<br />
• Nicotinell TTS 20 (Step 2) patches contain 35mg of nicotine and deliver on average<br />
14mg of nicotine over 24 hours.<br />
• Nicotinell TTS 10 (Step 3) patches contain 17.5mg of nicotine and deliver on average<br />
7mg of nicotine over 24 hours.<br />
• The other ingredients are: acrylate esters vinylacetate, copolymers, fractionated<br />
coconut oil, methacrylic acid esters co-polymers, aluminised and siliconised<br />
polyester films.<br />
What Nicotinell Patches look like and contents of the pack<br />
Each patch is a transdermal therapeutic system, consisting of a round, flat, yellowishochre<br />
coloured self-adhesive patch. It is protected by a rectangular metallic release<br />
liner backing to be discarded before application.<br />
• Nicotinell TTS 30 (Step 1) are available in packs of 7 and 21 patches.<br />
• Nicotinell TTS 20 and TTS 10 (Step 2 and 3) are available in packs of 7 patches.<br />
Marketing Authorisation Holder and Manufacturer<br />
Novartis Consumer Health, Horsham, RH12 5AB, UK.<br />
This leaflet was last revised in June 2008<br />
Now read on for helpful advice and encouragement on how to stop smoking....<br />
13
The first step is always the hardest<br />
Congratulations! You've decided to give up smoking, so<br />
you've already taken the first big step. We know that it<br />
wasn't an easy decision to make, especially if you've tried<br />
to give up before. This time, you're not alone. You have<br />
patches to help you over the first few months and this<br />
support pack which will help you give up for good.<br />
This booklet is designed to support and encourage you over<br />
the 12 weeks of your patch programme. Read it from cover<br />
to cover before you start your patch programme. Inside you<br />
will find advice on the best way to stop smoking. We explain<br />
how it works and there are lots of helpful suggestions on<br />
how you can help yourself to give up. At the back of the<br />
booklet you will find:<br />
• A day-by-day calendar You can see how well you are<br />
doing by ticking off each day on the calendar until you have<br />
successfully finished the patch programme.<br />
Inside this support pack you will also find:<br />
•An advice line card Keep this with you at<br />
all times and use it whenever you are<br />
tempted to reach for a cigarette.<br />
You can call<br />
whenever you need support and encouragement.<br />
So now you've made that first big step, don't let anyone<br />
or anything stop you. You've made up your mind<br />
that you want to stop smoking and this time<br />
you're really going to do it - for good.<br />
Think positively<br />
It's better to think of what you'll gain when you<br />
stop smoking instead of what you'll be giving up.<br />
So let's look at the positive side of giving up smoking.<br />
Here are just some of the good things you'll start to<br />
experience after you've given up.<br />
• Your health will improve and you will be less likely<br />
to suffer from smoking related ilInesses.<br />
• You will be able to breathe more easily and you<br />
will have more energy, because there will be<br />
15
16<br />
more oxygen in your blood. You won't get out of<br />
breath so quickly when you walk upstairs or do<br />
any other everyday activity.<br />
• You will save money. If you used to smoke 20<br />
cigarettes a day, you could save more than £750<br />
a year. Imagine what you could spend it on - a<br />
holiday abroad, new clothes, a bike, or you could<br />
put it towards a new car or a new kitchen.<br />
• You, your clothes and your house will smell fresher.<br />
• Your hands and teeth won't look stained.<br />
• There'll be no dirty ashtrays or cigarettes<br />
ends to clear up.<br />
• You will soon start to feel proud that you<br />
have the strength and willpower to stop<br />
smoking.<br />
What kind of smoker are you?<br />
Before you stop smoking, think about why you smoke in the<br />
first place. Put yourself in one of the 3 groups below. Once<br />
you know why you smoke, you will be able to see when you<br />
are most likely to feel tempted - your 'danger times'. Make a<br />
list of your 'danger times' over the page, then you can<br />
decide what you will do when they arrive.<br />
• Do you smoke for pleasure or social reasons?<br />
If you're a 'pleasure' smoker, you smoke because<br />
you enjoy it. You smoke when you're having a drink,<br />
when you're watching TV, reading, listening to music,<br />
when you're pleased with yourself, when<br />
you’ve been successful and when you're with<br />
your friends. You may like the smell of tobacco<br />
smoke, the warmth of the cigarette and the fact<br />
that it gives your hands something to do. In other<br />
words you smoke to make the good times seem even better.<br />
17
18<br />
• Do you smoke out of habit?<br />
If you're a 'habit' smoker, you have a cigarette at certain<br />
times of the day, or when you are doing certain things. It<br />
could be in the morning when you wake up, after<br />
breakfast, when you're driving to work, when you're on<br />
the phone, when you're going to a meeting, with your<br />
afternoon tea or during the 6 o'clock news. In fact,<br />
certain activities are so closely linked with smoking, that<br />
reaching for a cigarette is almost an automatic reaction.<br />
You may not even realise you are doing it.<br />
• Do you smoke when you're stressed?<br />
If you're a 'stress' smoker, you smoke when you're<br />
worried, upset, anxious or when you feel<br />
under pressure. Smoking gives you a brief<br />
feeling of relief.<br />
Or it may be that you know you smoke,<br />
but you don't know why. You realise<br />
that it's stupid but you don't know how<br />
to stop.<br />
Danger times<br />
Now that you know which type of smoker you are (you<br />
may find you fit in to more than one group), you should<br />
be able to spot the danger times when you are most<br />
likely to give in and have a cigarette. Make a list of these<br />
times on the page below then think of things that<br />
you could do instead. If you need some help read<br />
through the rest of this booklet first.<br />
My danger times What I'll do instead<br />
19
20<br />
The best way to give up smoking<br />
There are 3 different ways of giving up:<br />
• Cutting down to just a few cigarettes a day.<br />
• Gradually cutting down until you stop.<br />
• Stopping smoking completely overnight<br />
This is by far the best way. This is because with<br />
the other 2 methods, it is so easy to 'just have<br />
another one' until before you know where you<br />
are, you are smoking as many as ever.<br />
You probably think that giving up<br />
cigarettes completely is going to be the<br />
hardest way to give up. But don't worry,<br />
you're not alone. You have your<br />
patches to help you over the<br />
most difficult first 3 months.<br />
Why is it so hard to give up?<br />
Cigarettes contain nicotine. When you smoke regularly<br />
over a long period of time, your body gets used to the<br />
nicotine. So when you give up smoking your body<br />
doesn't get the nicotine it has become dependent on.<br />
This can cause nicotine withdrawal symptoms.<br />
These include:<br />
• Cravings for cigarettes<br />
• Headaches<br />
• Feeling irritable, frustrated or anxious<br />
• Not being able to sleep or concentrate<br />
• Feeling light headed or dizzy<br />
• Feeling tired<br />
• Putting on weight<br />
• Sore tongue, mouth ulcers, upset stomach<br />
(not very common)<br />
21
22<br />
If you've tried to give up on your own before, you'll<br />
know how bad these symptoms can be. In fact they<br />
were probably the reason that you started smoking<br />
again. However, patches can help to make withdrawal<br />
symptoms less severe or even get rid of them<br />
altogether.<br />
How does it work?<br />
The patch replaces the nicotine which your body will no<br />
longer get from cigarettes once you have stopped<br />
smoking. The 3 month patch programme lets your body<br />
gradually get used to lower and lower levels of nicotine<br />
in a controlled gradual way, until your body can do<br />
without nicotine altogether.<br />
Why use Patches?<br />
• Wearing a patch every day for 3 months<br />
can help to reduce or remove withdrawal<br />
symptoms and cravings for cigarettes.<br />
• The patches come in 3 different sizes<br />
so that you can be gradually weaned off the<br />
nicotine your body is dependent on.<br />
• For the first 3 months you can concentrate on<br />
breaking the smoking habit without having to<br />
worry too much about withdrawal symptoms.<br />
• The patches only replace nicotine, so<br />
you will be ridding yourself of all the other harmful<br />
substances that are found in cigarettes.<br />
23
Willpower<br />
Of course it's still up to you. It will only work if you really<br />
want to stop smoking. But it will give you that extra help<br />
you need to make the first few months easier.<br />
The wonderful thing about willpower is that it gets<br />
stronger the more you use it. It may seem a bit strange<br />
the first time you say no to a cigarette or tell someone<br />
that you don't smoke. But the more you say it the easier<br />
it will become - try it and see!<br />
What can you do to help yourself?<br />
There are lots of things you can do to help yourself.<br />
First, throw away all your cigarettes and matches and hide<br />
any lighters or ashtrays to remove temptation. Wash or dry<br />
clean your clothes so that they don't smell of smoke.<br />
Tell your family or friends Your family, friends and the<br />
people you work with care about you so they will be very<br />
happy that you are trying to give up smoking. So tell<br />
them, and ask for their support. Ask them to read this<br />
booklet so that they understand what you are trying to do<br />
and will be able to help you. Telling people will also mean<br />
that you can't have a sneaky cigarette in front of them. If<br />
other members of your family smoke, try to get them to<br />
give up at the same time. It will be very hard to give up if<br />
the people around you smoke so you can't get away from<br />
the habit and the smell of ashtrays.<br />
• If your workmates smoke, put no-smoking stickers<br />
around where you work and ask them not to smoke in<br />
front of you.<br />
• Try to find a friend who is trying to give up at the same<br />
time as you. That way you can encourage each other<br />
and you will have someone who really understands<br />
what you are going through. And because neither of<br />
you will want to be first to give<br />
in, you will be more<br />
determined to succeed.<br />
25
26<br />
Change your routine If you smoke out of habit at certain times<br />
of the day or when you do certain things, you must break<br />
the habit. You can do this by changing your routine.<br />
So, if you always smoke first thing in the morning, try<br />
getting up a few minutes earlier and doing a few exercises<br />
by an open window instead. If you smoke after a meal, get<br />
up from the table straightaway and do the washing up or<br />
go for a short walk. If you aIways smoke when you drink<br />
coffee, try drinking hot chocolate instead. Look back at your<br />
list of danger times and write in what you plan to do instead.<br />
Become more active One of the benefits of not smoking<br />
is that you will be able to breathe more easily and do more<br />
exercise. So make the most of it. If it is a while since you<br />
did any exercise, start with a gentle 10 minute walk or<br />
swim and build up gradually until you are<br />
exercising for at least 30 minutes a day. If you<br />
already exercise, try taking up a different sport.<br />
As well as taking your mind off smoking, it will also<br />
help to keep your weight down. You may find that<br />
after a few weeks of not smoking, you get a cough.<br />
Don't worry - it is a normal healthy sign that your<br />
body is getting rid of the tar and other impurities<br />
from your lungs. After a few weeks your cough should<br />
stop as your lungs become cleaner.<br />
Watch your weight One of the myths about giving up<br />
smoking is that you will always put on weight.<br />
Of course some people do put on weight, because:<br />
• They eat sweets instead of smoking cigarettes.<br />
• Food tastes much better, so they eat more.<br />
• Nicotine increases your metabolic rate so that you<br />
burn off calories more easily when you smoke.<br />
But if you are careful with your diet and you get more<br />
exercise, there is no reason at all why you should put on<br />
weight. If you use the patch programme, weight gain is<br />
minimised because your metabolic rate<br />
gradually adjusts to lower and lower amounts of<br />
nicotine. There are a lot of books you can buy<br />
on healthy eating, but here are just a<br />
few tips on how to control your weight:<br />
• Cut down on sweet or fatty foods.<br />
• Eat plenty of fruit, vegetables and high<br />
fibre foods.<br />
27
28<br />
• Make up a 'nibble box' filled with carrot or celery<br />
sticks or fresh fruit. Take it to work with you and<br />
eat these instead of sweets.<br />
• Drink plenty of water. It doesn't have any calories<br />
and it helps to make you feel full.<br />
• Avoid alcohol. It's very fattening and it also makes<br />
you lose your willpower.<br />
• Getting regular exercise will help to increase your<br />
metabolic rate so that you will burn off calories<br />
more quickly.<br />
Measure your success Every day that passes without<br />
you having a cigarette is a success. Use the calendar in<br />
this pack to see how well you are doing. As you<br />
complete the calendar you will be getting<br />
nearer and nearer to becoming a non-smoker<br />
for good.<br />
Treat yourself You certainly deserve a reward for giving<br />
up smoking. It's a great achievement and something you<br />
should be really proud of. Use any money you may save<br />
to give yourself little treats throughout the 3 month<br />
programme. Make a list of things you would like – it<br />
could be anything – a meal out, a trip to the cinema, a<br />
weekend away, a new record or book. Give yourself one<br />
of these treats at the end of the first day, first week, first<br />
month and at the end of the 3 month patch programme.<br />
You've earned them.<br />
Learn to relax If you smoke to relieve stress, it's<br />
important that you learn to relax without cigarettes.<br />
There are lots of books, tapes and evening classes on<br />
relaxation, but here are a couple of simple exercises that<br />
you can do whenever you feel stressed or irritable.<br />
• Sit in an upright chair in a quiet room. Close your<br />
eyes and really concentrate on your breathing.<br />
Count each breath. If your mind wanders, go back<br />
to counting your breaths, so that breathing is<br />
all you think about.<br />
29
• Lie down and tighten the muscles hard, starting with<br />
your toes. Tighten them for a few seconds then relax.<br />
Do this for each muscle in your body in turn, working<br />
up from your toes to your legs, bottom, back, chest,<br />
arms, hands, shoulders, neck and head. End by<br />
screwing up your face, holding for a count of 3 then<br />
relaxing. If you still feel tense do the whole exercise<br />
again.<br />
Join a self-help group It's always more fun doing<br />
things with other people. So you might like to join a local<br />
'stop smoking' group. Your doctor may have organised<br />
one at the surgery, or you may be able to find details of<br />
other groups from the Citizens' Advice Bureau. If there<br />
isn't a group in your area, you could start your own. The<br />
advantages of these self-help groups is that you will<br />
have the support and encouragement of people who<br />
understand you. And going to regular<br />
meetings will make you more<br />
determined to<br />
succeed.<br />
What to do in a crisis<br />
Of course there are still going to be days when<br />
everything goes wrong, you feel down in the dumps,<br />
the whole world seems to be against you and all you<br />
want is a cigarette. But before you give in, take out the<br />
advice line card you get with this pack, and call the phone<br />
number on it. The advice line will give you support and<br />
encouragement. Carry the card with you at all times and<br />
phone whenever you need to - it really can help!<br />
Don't give up if you stray from the straight and narrow<br />
If temptation gets the better of you and you have a<br />
cigarette, don't give up. Instead, think about why you had a<br />
cigarette and work out what you could do if you get into the<br />
same situation again. Next time you won't be caught out,<br />
because you will be ready with a plan. Start again<br />
straightaway and take it one day at a time.<br />
However, if you find that you really can't stop smoking, you<br />
should stop using your patches.<br />
Don't despair, it might be better to wait until you are more<br />
determined to succeed then try again. But don't let<br />
that be a way out. You've decided to give up, so stick with it.<br />
31
Your future as a non-smoker<br />
The first 3 months without cigarettes are always the<br />
hardest. So when you have successfully finished<br />
your 3 month patch programme, there is every<br />
chance that you will be a non-smoker for good.<br />
From now on you won't need a nicotine<br />
replacement treatment, because your body will have<br />
become used to not getting nicotine.<br />
But remember, there will always be times when you<br />
will still feel tempted to have a cigarette. Never, never<br />
give in. It only takes one cigarette to start you<br />
back on the slippery slope to being a 20 - a - day<br />
smoker. It's been hard work giving up, so don't put<br />
yourself through it all again by having 'just one'<br />
cigarette.<br />
Now that you've read through the booklet, you're ready to<br />
start. Good luck!<br />
Copyright © Novartis Consumer Health<br />
32<br />
<strong>PATCH</strong> <strong>PROGRAMME</strong><br />
DAY-BY-DAY CALENDAR<br />
Remember to<br />
take it one day<br />
at<br />
a time Day<br />
4<br />
Day<br />
5<br />
Day<br />
3<br />
Day<br />
2<br />
Day<br />
6<br />
Well done<br />
a whole week without<br />
cigarettes!<br />
Day<br />
7<br />
Day<br />
8<br />
Day<br />
1<br />
Always keep a nibble<br />
box of carrots, celery<br />
and fresh fruit with<br />
you to munch instead<br />
of smoking<br />
Day<br />
9<br />
Congratulations -<br />
this is your first<br />
day as a nonsmoker<br />
Day<br />
10<br />
Day<br />
11<br />
Remember you can<br />
always phone the<br />
Nicotinell advice line<br />
if you need some<br />
encouragement<br />
33
Go for a walk or<br />
do some<br />
exercise<br />
to take your mind<br />
off smoking<br />
Day<br />
12<br />
Day<br />
13<br />
34<br />
Day<br />
14<br />
You're doing well –<br />
keep going<br />
Drink plenty of<br />
water – it will help<br />
Day<br />
15<br />
you stop feeling<br />
hungry<br />
Day<br />
16<br />
Day<br />
19<br />
Day<br />
18<br />
Day<br />
17<br />
Day<br />
20<br />
Day<br />
21<br />
Day<br />
22 Day<br />
23<br />
Another<br />
week without<br />
cigarettes –<br />
you should<br />
be proud of<br />
yourself By now your<br />
sense of taste<br />
and smell should<br />
have improved,<br />
so cook yourself a<br />
nice meal<br />
If you feel<br />
stressed or<br />
anxious try<br />
taking a few deep<br />
breaths<br />
Day<br />
24<br />
Remember to pick up<br />
another pack of<br />
Nicotinell from the<br />
chemist ready for the<br />
start of your second<br />
month as a nonsmoker<br />
Day<br />
25<br />
Day<br />
26<br />
Day<br />
27<br />
Now that<br />
you're<br />
feeling fitter,<br />
try taking<br />
up a new<br />
sport Day<br />
29<br />
Day<br />
28<br />
You're<br />
getting<br />
healthier<br />
every<br />
day<br />
Day<br />
30<br />
Day<br />
31<br />
Day<br />
32<br />
Congratulations – the<br />
first month is always<br />
the hardest – keep<br />
going<br />
35
Day<br />
33<br />
36<br />
Day<br />
34<br />
Ask a<br />
good<br />
friend to<br />
talk you<br />
out of<br />
smoking a<br />
cigarette<br />
if you feel<br />
tempted<br />
Keep an eye on your<br />
weight and make<br />
Day<br />
36<br />
Day<br />
35<br />
Day<br />
37<br />
sure you eat<br />
healthily<br />
Day<br />
38<br />
Remind<br />
yourself of<br />
all the good<br />
things about<br />
giving up<br />
smoking<br />
Day<br />
39<br />
Day<br />
40<br />
Day<br />
41<br />
Half-way<br />
through<br />
now, stick<br />
with it<br />
Day<br />
42<br />
Day<br />
43<br />
Day<br />
44<br />
Remember the<br />
advice line is<br />
open 9am - 9pm<br />
Never give in to 'just<br />
one cigarette' – it<br />
could lead you back<br />
down the slippery<br />
slope to being<br />
a 20-a-day smoker<br />
Day<br />
45<br />
Day<br />
46<br />
Day<br />
51<br />
Day<br />
50<br />
Day<br />
52<br />
Day<br />
49<br />
Day<br />
47<br />
Day<br />
48<br />
Day<br />
53<br />
Day<br />
54<br />
Just think how<br />
much money<br />
you're going to<br />
save now you've<br />
stopped smoking<br />
37
Day<br />
55<br />
38<br />
Day<br />
56<br />
Keep<br />
going<br />
You're doing<br />
so well – two<br />
months<br />
without<br />
cigarettes<br />
Day<br />
57<br />
Day<br />
58<br />
Day<br />
59<br />
Day<br />
60<br />
Eat plenty of fresh<br />
fruit and<br />
vegetables to help<br />
fill you up<br />
Try to avoid<br />
situations<br />
when you<br />
know you'll<br />
be tempted to<br />
smoke<br />
Day<br />
61<br />
Day<br />
62<br />
Day<br />
63<br />
Day<br />
64<br />
Day<br />
65<br />
Just think how much nicer it will<br />
be for people to kiss you – try it out<br />
Day<br />
66<br />
Day<br />
67<br />
Day<br />
68<br />
By now it<br />
should be<br />
getting easier<br />
to say 'no' to a<br />
cigarette<br />
Day<br />
69 Day<br />
70<br />
Your heart<br />
and lungs will<br />
already be<br />
feeling the<br />
benefits<br />
Day<br />
71<br />
Day<br />
72<br />
39