The Kick-Butt Guide to Kicking Butts
A Guy’s Guide to Going Smoke-free
A Guy’s Guide to Going Smoke-free
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THE KICK-BUTT GUIDE TO<br />
KICKING<br />
BUTTS
Table of<br />
Contents<br />
Preparing <strong>to</strong> <strong>Butt</strong> Out:<br />
Am I Ready <strong>to</strong> Quit Smoking?.........................3<br />
Be a “Man with a Quit Plan!”........................... 5<br />
Arm Yourself <strong>to</strong> Quit........................................ 9<br />
Plan <strong>to</strong> Manage Your Cravings.......................11<br />
Do’s..................................................................16<br />
Don’ts...............................................................17<br />
Winning the Fight............................................18<br />
2
Preparing <strong>to</strong> <strong>Butt</strong> Out:<br />
Am I Ready<br />
<strong>to</strong> Quit<br />
Smoking?<br />
You’ve downloaded this ebook, so you<br />
must be itching <strong>to</strong> take your smoking<br />
habit <strong>to</strong> the cleaners. So far, so good!<br />
Now ask yourself the all-important<br />
question: “Am I ready <strong>to</strong> start moving<br />
<strong>to</strong>ward a smoke-free life?”<br />
3
If your<br />
answer is<br />
hell yeah!<br />
Or even maaaaaybe, then write down the<br />
No. 1 thing that will keep you on track.<br />
For example:<br />
I DON’T WANT MY KI DS TO SMOKE.<br />
Many dads go with this for a good reason. Research<br />
shows that teenagers whose parents are addicted <strong>to</strong><br />
cigarettes are three times more likely <strong>to</strong> become<br />
addicted themselves.<br />
I WANT THE MAN CAVE OF MY DREAMS.<br />
If you’re smoking a pack a day, you’re shelling out<br />
more than $5,000 a year on cigarettes, which<br />
are only getting pricier. Just think what you could do<br />
with all that extra cash!<br />
MY SOLDIER HAS TROUBLE SALUTING.<br />
Smoking puts you at a higher risk of erectile dysfunction<br />
and low tes<strong>to</strong>sterone. Want more sex? Does a bear shit<br />
in the woods? Yep, it’s time <strong>to</strong> quit smoking.<br />
I’M ABOUT TO GO UNDER THE KNIFE.<br />
Quitting smoking even a few weeks before surgery<br />
can reduce your chances of a heart attack and infection,<br />
and speed up recovery.<br />
<strong>The</strong> good news:<br />
smoking is on the ropes<br />
BIG TIME! You, <strong>to</strong>o, can<br />
give smoking the knockout<br />
punch and join the legions<br />
of battle-scarred champions<br />
who have successfully quit.<br />
What is your why?<br />
Write it down.<br />
Click here <strong>to</strong> download<br />
a Quit Plan you can fill out<br />
and use <strong>to</strong> stay on track.<br />
I WANT TO LI VE LONGER.<br />
Smoking cigarettes shortens guys’ lives by 10 years<br />
on average.<br />
4
“<br />
BE a<br />
MAN WITH a<br />
Quit Plan!<br />
”<br />
Your smoking habit has a wicked uppercut<br />
in the form of nicotine. <strong>The</strong> intense cravings<br />
caused by the addictive chemical may make<br />
smoking feel like an old friend you just can’t<br />
say goodbye <strong>to</strong>, but you can’t beat your<br />
smoking habit if you’re a slave <strong>to</strong> nicotine.<br />
As your body gets used <strong>to</strong> not having nicotine,<br />
withdrawal will make you crave cigarettes<br />
and may leave you feeling grumpy, miserable,<br />
or even like you’ve come down with the flu.<br />
You may also have trouble sleeping.<br />
No one said quitting would be easy,<br />
but the following are some tried-andtrue<br />
strategies <strong>to</strong> make you more<br />
likely <strong>to</strong> succeed.<br />
5
UNDERSTANDING<br />
<strong>The</strong> typical<br />
quitting<br />
experience<br />
Knowing when cravings tend <strong>to</strong><br />
strike can help you stay mentally<br />
strong. If you’re two days in and<br />
climbing the walls, remember<br />
that the first three days of<br />
quitting smoking can be the<br />
worst and that you’ll be over<br />
the hump by Day 4. A slight<br />
uptick in cravings may occur<br />
around your seventh day. By<br />
the 10th day, there’s light at the<br />
end of the tunnel. You’re really<br />
going smoke-free!<br />
6
FREQUENCY OF YOUR CRAVES<br />
Average Number of<br />
Coping Episodes<br />
Figure.1 – Estimated # of coping episodes in the first 10<br />
days of quitting smoking (Source available upon request)<br />
10<br />
9<br />
8<br />
7<br />
6<br />
5<br />
4<br />
3<br />
2<br />
1<br />
1<br />
2 3 4 5 6 7 8 9 10<br />
DAYS<br />
No crave episode will last longer than 3<br />
minutes but time dis<strong>to</strong>rtion is very real so<br />
keep a clock handy.<br />
Strong urges <strong>to</strong> smoke gradually taper<br />
off over the next 3 <strong>to</strong> 4 weeks. Stay<br />
focused on the 1-month miles<strong>to</strong>ne.<br />
That’s when most urges and withdrawal<br />
symp<strong>to</strong>ms finally F-off. You won’t suffer<br />
forever — keep going and you’ll win the<br />
epic slugfest against cravings!<br />
7
Know your<br />
triggers<br />
Certain people, places, situations, or feelings can trigger your<br />
need <strong>to</strong> smoke. Waking up in the morning with coffee, for instance,<br />
or having drinks with buddies during the big game. Other<br />
common triggers include meals, parties, social events, and breaks<br />
at work. Knowing what your “triggers” are will help you find ways<br />
<strong>to</strong> handle them.<br />
Dodge your triggers.<br />
If downtime has always meant “smoke time,”<br />
switching up your daily and social routines<br />
can send your triggers <strong>to</strong> the showers.<br />
For example:<br />
• Play a game on your phone when buddies<br />
go for a smoke.<br />
• Replace smoking with showering before<br />
your first cup of joe.<br />
• Instead of taking a smoke break at work,<br />
head <strong>to</strong> the lunchroom and chat with<br />
whoever is there. You might be surprised<br />
how cool (and hot) the lunchroom crowd is.<br />
• Fidgeting on your own? Time <strong>to</strong> buff<br />
your banana, jerk the one-eyed trouser<br />
snake, test-fire your meat missile...you<br />
get the idea. Who said quitting<br />
smoking can’t be fun?<br />
8
Choose your path and<br />
arm yourself<br />
<strong>to</strong> quit<br />
You’ve got plenty of help in your corner.<br />
Ask other guys how they quit smoking or<br />
where they relapsed. <strong>The</strong>re’s more than<br />
one journey <strong>to</strong> the champions’ podium.<br />
Cold turkey: If you suddenly s<strong>to</strong>p smoking<br />
the first few days of nicotine withdrawal may<br />
be intense, but may disappear more quickly<br />
than if you try <strong>to</strong> wean slowly off cigarettes.<br />
If you have a single cigarette after going<br />
cold turkey, you have a 90% chance of<br />
returning <strong>to</strong> smoking regularly.<br />
Cut back and count down: It doesn’t have<br />
<strong>to</strong> be all or nothing. Try smoking one cigarette<br />
at a time until you find yourself counting down<br />
the number of cigarettes you smoke each day.<br />
If you smoke like a chimney, tapering off will<br />
help you prepare for going cold turkey.<br />
Mix it up: By combining the use of<br />
nicotine replacement products with<br />
going cold turkey, you improve your<br />
chances of success by 50-60 percent.<br />
9
Get help<br />
from the<br />
experts:<br />
Talk <strong>to</strong> your doc<strong>to</strong>r or pharmacist about nicotine<br />
replacement patches, chewing gum, lozenges,<br />
nasal sprays or inhalers. Many of these options may<br />
be covered by your provincial health insurance.<br />
Click on your province <strong>to</strong> learn more:<br />
Figure 2.<br />
Availability of<br />
nicotine replacement<br />
therapy (NRT) in<br />
Canadian provinces<br />
and terri<strong>to</strong>ries.<br />
NU<br />
YT<br />
NT<br />
BC AB SK MB<br />
ON<br />
QC<br />
NL<br />
NB<br />
PE<br />
NS
PLAN TO<br />
MANAGE<br />
YOUR<br />
CRAVINGS<br />
Practicing the four D’s<br />
is a tried-and-true way<br />
<strong>to</strong> keep cravings at bay.<br />
11
1.<br />
Delay<br />
your<br />
CRAVINGS<br />
Resist the urge <strong>to</strong> suck on a tar stick<br />
for 5 min and the feeling may pass.<br />
12
2.<br />
DRINK<br />
A GLASS<br />
OF WATER<br />
This will change the feeling and<br />
taste in your mouth and help reduce<br />
cravings. At the same time, your<br />
body needs plenty of H 2 O <strong>to</strong> flush<br />
out cigarette <strong>to</strong>xins. Plus, you’re<br />
replacing the smoking habit with a<br />
healthy one. Water for the win!<br />
13
3.<br />
TAKE<br />
A Deep<br />
breath<br />
Inhale through your nose<br />
and hold it for a count<br />
of 5. Slowly breathe out<br />
through your mouth<br />
for a count of 7. This will<br />
help you relax and stave<br />
off cravings. If your urges<br />
get really bad, take deep<br />
breaths as if you’re smoking<br />
a cigarette.<br />
14
4.<br />
DISTRACT<br />
yourself<br />
<strong>The</strong>re are lots of great ways <strong>to</strong> take your<br />
mind off smoking. For example:<br />
Get busy: Chewing gum or sucking on hard candies keeps<br />
your mouth busy, while <strong>to</strong>othpicks or straws do the same for<br />
your hands and mouth. Doodle while on the phone at work,<br />
and take frequent walks. Eat more slowly and savour the<br />
flavours of your food.<br />
Load up the fridge: Snacking is another great way<br />
<strong>to</strong> cope with nicotine cravings and the habit of always<br />
having something in your mouth. Try <strong>to</strong> fill the fridge with<br />
healthy snacks, such as ripe fruit and crisp veggies,<br />
<strong>to</strong> prevent weight gain.<br />
Exercise: Go for a walk when you usually have a<br />
cigarette. Distract yourself by taking someone with you,<br />
listening <strong>to</strong> your favourite tunes, or making a phone call.<br />
Routinely getting your ass in gear will curb cravings and<br />
make you feel better.<br />
Make a plan: Last but not least, keep your Quit Plan<br />
handy, so you can find it quickly in times of need!<br />
Click here <strong>to</strong> download a Quit Plan you<br />
can fill out and use <strong>to</strong> stay on track.<br />
15
DO’s<br />
DO prepare for battle. Cigarette cravings,<br />
or what many call a “nicotine fit,” have been<br />
described as “walking through the Sahara Desert<br />
while someone shoves a pound of salt in<strong>to</strong> your<br />
mouth.” Work <strong>to</strong> build your mental <strong>to</strong>ughness,<br />
which in turn can go a long way <strong>to</strong>wards beating<br />
those cravings.<br />
DO get enough sleep. When the going gets<br />
<strong>to</strong>ugh, the <strong>to</strong>ugh get snoozing. It’s harder <strong>to</strong> skip<br />
a smoke break when you’re tired. Solid shut-eye<br />
has been linked <strong>to</strong> self-control and focus, with the<br />
U.S.-based National Sleep Foundation reporting<br />
that most guys between the ages of 26 and 65<br />
need between 7 <strong>to</strong> 9 hours a night. Mentally<br />
<strong>to</strong>ugh men make quality sleep a priority by<br />
practicing good sleep hygiene.<br />
DO laugh about it. When the going gets<br />
<strong>to</strong>ugh, the <strong>to</strong>ugh laugh: Try <strong>to</strong> build some<br />
humour and fun in<strong>to</strong> your Quit Plan. One way<br />
<strong>to</strong> make it “interesting” is <strong>to</strong> put something on<br />
the line with a buddy! A recent study revealed<br />
that smokers with $150 at stake were much more<br />
likely <strong>to</strong> kick the habit. Some stakes are worth<br />
more than money. Habit-kicking bets have ranged<br />
from winners being called “Your Majesty” for a<br />
month <strong>to</strong> paying up by doing jumping jacks on<br />
Instagram. Of course, everyone’s a winner when it<br />
comes <strong>to</strong> quitting smoking.<br />
DO hang out with family and friends.<br />
Chances are there are people around you who<br />
love and respect you. <strong>The</strong>ir encouraging words<br />
can work wonders, as can sharing their own<br />
struggles and successes when they kicked the<br />
habit. <strong>The</strong>y’re in your corner <strong>to</strong> provide the<br />
support you need <strong>to</strong> quit smoking for good.<br />
DO use an app. Digital <strong>to</strong>ols for quitting, such as<br />
MyQuit Coach and QuitNow!, provide roundthe-clock<br />
encouragement and tips. Research<br />
shows that supportive text messages can double<br />
your chances of quitting. <strong>The</strong>re really is an app for<br />
that!<br />
DO save cigarette money. To the vic<strong>to</strong>r goes<br />
the spoils! Reward yourself once in a while with<br />
next-level snacks on game night, a new big-screen<br />
TV, or even the vacation you always wanted!<br />
You’ll be shocked at how much money you<br />
save by quitting, so maybe now you can afford<br />
these rewards.<br />
DO Share your goal. If all of your buddies<br />
smoke and you’re a very social guy, let them<br />
know you’re trying <strong>to</strong> quit smoking. On one hand,<br />
they’ll likely support you — they’ve probably tried<br />
themselves and realize they should try again. On<br />
the other hand, it will explain why you’re hanging<br />
out with non-smokers while battling cravings.<br />
16
DON’Ts<br />
DON’T think that binging will get it out<br />
of your system. It won’t.<br />
Setting the Guinness World Record for smoking<br />
the most cigarettes at once won’t get you any<br />
closer <strong>to</strong> your goal.<br />
DON’T beat yourself up if relapse occurs.<br />
Very few smokers kick the habit on their first try.<br />
In fact, research shows that more than half of<br />
smokers have tried <strong>to</strong> quit in the past year, with<br />
one-third trying more than once. No titleholder<br />
got there without practice, so aborted attempts<br />
shouldn’t be seen as failures. You’ve had a taste<br />
of the cigarette cravings you must beat. Maybe<br />
it’s time <strong>to</strong> go back <strong>to</strong> your main reason for<br />
quitting. Does it still light a fire under your ass?<br />
Has it changed? Update your Quit Plan and<br />
get back in the ring.<br />
17
WINNING<br />
THE<br />
FIGHT<br />
No matter how many times you get knocked down,<br />
or how bloody and bruised you may feel, you’ve got<br />
<strong>to</strong> stay in the ring and NEVER throw in the <strong>to</strong>wel when<br />
quitting smoking.<br />
This isn’t a fight for a trophy, belt or medal, after all.<br />
You are fighting for your health, your kids, or any other<br />
awesome “why I’m quitting” reason you wrote down.<br />
So let’s wrap things up with one final “do”:<br />
DO yourself proud!<br />
Quitting smoking is a big deal! Tell your smoker<br />
buddies and coworkers you’re quitting so they:<br />
a) don’t think you’re snubbing them,<br />
b) decide <strong>to</strong> quit smoking, <strong>to</strong>o, and<br />
c) marvel at your courage.<br />
<strong>The</strong>re’s nothing wrong with getting a little braggy about<br />
how long you’ve gone without lighting up. <strong>The</strong>n when<br />
you achieve your goal, you’ll look and feel like what<br />
you are: a champion!<br />
18
This guy’s <strong>Guide</strong> provides you with straight forward<br />
health tips <strong>to</strong> quit smoking. Consult your doc<strong>to</strong>r<br />
or healthcare provider if you have any questions.<br />
AND Visit<br />
<strong>to</strong> learn about<br />
small changes you can make <strong>to</strong> improve your health.<br />
AND Take your confidential all-in-one men’s<br />
health assessment.<br />
Do you like this <strong>Guide</strong>?<br />
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