Autonomous learning proyect

AUTONOMOUS LEARNING PROJECT
“TIPS ON STOPPING SMOKING”

TEAM WORK:

SANDRA
IVAN

COURSE: EG3
According to a recent report from the U.S. Centers for Disease Control and Prevention, more than 20% of male and female adults in the U.S. smoke cigarettes, while more than 80% of them light up a cigarette every day. The reason why smoking has become such an issue is because theaddictive effects of nicotine lead to various types of cancers, strokes, and heart attacks. As such, everyday is the RIGHT TIME to quit smoking.
The information is based on evidence from research on stop smoking programs, stop smoking aids and counseling, which are aimed at helping people to quit smoking for good.
1. Believe in yourself. Believe that you can quit. Think about some of the most difficultthings you have done in your life and realize that you have the guts and determination to quit smoking. It's up to you.
2. After reading this list, sit down and write your own list, customized to your personality and way of doing things. Create you own plan for quitting.
3. Write down why you want to quit (the benefits of quitting): live longer, feel better, for your family, save money, smellbetter, find a mate more easily, etc. You know what's bad about smoking and you know what you'll get by quitting. Put it on paper and read it daily.

4. Ask your family and friends to support your decision to quit. Ask them to be completely supportive and non-judgmental. Let them know ahead of time that you will probably be irritable and
even irrational while you withdraw from your smokinghabit.

5. Set a quit date. Decide what day you will extinguish your cigarettes forever. Write it down. Plan for it. Prepare your mind for the "first day of the rest of your life". You might even hold a small ceremony when you smoke you last cigarette, or on the morning of the quit date.

6. Talk with your doctor about quitting. Support and guidance from a physician is a proven way to better yourchances to quit.
7. Begin an exercise program. Exercise is simply incompatible with smoking. Exercise relieves stress and helps your body recover from years of damage from cigarettes. If necessary, start slow, with a short walk once or twice per day. Build up to 30 to 40 minutes of rigorous activity, 3 or 4 times per week. Consult your physician before beginning any exercise program.

8. Do somedeep breathing each day for 3 to 5 minutes. Breathe in through your nose very slowly, hold the breath for a few seconds, and exhale very slowly through your mouth. Try doing your breathing with your eyes closed and go to step 9.
9. Visualize your way to becoming a non-smoker. While doing your deep breathing in step 8, you can close your eyes and begin to imagine yourself as a non-smoker. Seeyourself enjoying your
exercise in step 7. See yourself turning down a cigarette that someone offers you. See yourself throwing all your cigarettes away, and winning a gold medal for doing so. Develop your own
creative visualizations. Visualization works.
10. Cut back on cigarettes gradually (if you cut back gradually, be sure to set a quit date on which you WILL quit). Ways to cut back graduallyinclude: plan how many cigarettes you will smoke
each day until your quit date, making the number you smoke smaller each day; buy only one pack at a time; change brands so you don't enjoy smoking as much; give your cigarettes to someone else, so that you have to ask for them each time you want to smoke.
11. Quit smoking "cold turkey". Many smokers find that the only way they can truly quit onceand for all is to just quit abruptly without trying to slowly taper off. Find the method that works best for you: gradually quitting or cold turkey. If one way doesn't work do the other.

12. Find another smoker who is trying to quit, and help each other with positive words and by ending an ear when quitting becomes difficult. Visit this Bulletin Board and this Chat Room
to find a "quit...