World doctors (to get) _______ tough on tobacco
Tobacco-related problems (to describe) ___________________ as an epidemic
Organisations representing 10 million doctors around the world (to urge) _________________ their governments to agree a strong new treaty to curb tobacco use. The doctors, which (to be) ______ from 117 countries, (to call) ________________ for governments around the world to increase taxes on tobacco, ban all cigarette advertising and to outlaw misleading claims that some cigarettes (to be) _____ relatively safe.
According to the World Medical Association, the measures (to require) _____________ to cut the 4.9 million deaths a year from smoking-related diseases.
The doctors' demands (to present) ______________________ in Geneva to the World Health Organisation (WHO) which (to negotiate) ______currently ______________ the first international public health treaty on tobacco control.
The convention (to be) _____ due to be agreed by the WHO's 192 member countries by May next year.
'Life-shattering effects'
The increasing health problems related to smoking, particularly in developing countries, where the tobacco trade (to unregulate) _____ largely ________________, (to desribe) ________________ by doctors as an epidemic.
"Physicians (to see) ____________ on a daily basis the life-shattering effects of tobacco use for those who (to smoke) _______________ and those who (to inhale) _______________ the tobacco of others," (to say) ___________ WMA Secretary-General Dr Delon Human.
Doctors should (to stand) _______________ together "to prevent this epi-demic", he (to add) _________.
The doctors' manifesto (to call) ______________ for:
• A "clear, informative health warning" on every packet of tobacco
• An end to "misleading claims" that some cigarettes (to be) ______ safer than others
• Protection from smoke for non-smokers
• A ban on cigarette advertising.
Before you stop...
Don't be afraid to ask for help.
Ask family and friends not to smoke around you.
Wash your clothes to get rid of the smell of smoke.
Decide you'll only smoke during odd or even hours of the day.
Write down the reasons you want to become a non-smoker.
Each day, postpone the lighting of your first cigarette by one hour.
Ask your partner or friend to stop with you - make a contract with each other.
Keep busy on the day you (to plan) _________ to stop. Go to the cinema, take some exercise!
Make a date and stick to it. Write up a plan of action and consider methods available to you.
Smoke only under circumstances that (not to be) ___________ especially pleasurable for you. If you (to like) ____________ to smoke with others, smoke alone.
Change to a brand that is low in tar and nicotine a couple of weeks before your target date.
Decide how many cigarettes you (to smoke) ____________ during the day. For each additional cigarette, give a pound to your favourite charity.
Smoke only those cigarettes you 'really (to want)' _______________. Catch yourself before you (to light up) _____________ a cigarette out of pure habit.
Don't empty your ashtrays. This (to remind) ______________ you of how many you DO smoke - the sight and smell of stale cigarettes butts (to be) _______ very unpleasant.
Don't think of never smoking again. Think of 'stopping' in terms of one day at a time.
Positive steps
Get more active: Walk instead of driving or taking the bus. Use the stairs in-stead of the lift. Exercise (to help) _________ you relax and (to boost) ______________ morale [me’ra:l].
Change your routine and try to avoid danger areas – it (to be) _____ tough, but pubs and alcohol (to be) ______ real triggers.
Find activities that (to make) _____________ smoking difficult (gardening, exercise, washing the car, taking a shower).
Spend as much free time as possible in places where smoking (not to allow) _________________ (libraries, museums, theatres, department stores, and churches!)
Change your surroundings when an urge (to hit) _______; get up and move about, or do something else.
Avoid places where smoking (to permit) _________________.
Put something other than a cigarette into your mouth. Keep 'mouth candy' handy - try carrots, apples, celery, raisins, or sugarless gum.
Tell all your friends and family that you (to quit) _______ already _________ - you (to embarrassed) _________________ if they (to catch) _____________ you smoking.
Stop carrying cigarettes with you at home, in your bag or at work. Don't 'borrow' any, and make them difficult to get to.
Throw away all your cigarettes and matches. Hide your lighters and ash-trays.
Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Use a teeth-whitening toothpaste and mouthwash - resolve to keep them that way.
Enjoy having a clean mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
Avoid heavy drinking of alcohol, caffeine, or other stimulants or mood-altering substances.
Pay a family member or friend (if they (to catch) ________ you smoking) £5.
If your partner (to smoke) _____________, try and encourage him or her to quit or at the very least not to smoke around you.
Think positively - withdrawal can (to be) _______________ unpleasant, but it's a sign your body (to recover) ___________________ from the effects of tobacco.
In times of temptation...
• Ease the withdrawal symptoms with nicotine replacement therapy (NRT).
• Keep busy - go to a film, take some exercise or start a new project.
• Change your routine - avoid the shops where you usually (to buy) _________ cigarettes.
• End meals or snacks with something that won't lead to a cigarette.
• Avoid people who (to smoke) __________ - spend more time with non-smoking friends.
• Keep your hands busy - knit, type an email to someone you (to lose) _______ touch with, even do the crossword!
• Drink plenty of fluids. Keep a glass of water or pure fruit juice by you and sip it steadily.
• When your desire for a cigarette (to be) _____ intense, wash your hands - or the dishes - or try new recipes.
• If you (to miss) _________ having something in your mouth, try toothpicks, or carrot or celery sticks.
• If you always (to smoke) _______ while driving, sing along to your favourite music instead, or use public transport.
• Never allow yourself to think that 'one won't hurt' - it will. It's a slippery slope.
Tackling mealtimes...
• Be careful what you (to eat) __________ - try not to snack on fatty or salty foods.
• Assist the body in getting rid of nicotine. Drink plenty of water; eat fresh fruits, vegetables, whole grains, and fibre-rich foods.
• Change your eating habits to help you (to cut) _________ down - for example, drink milk, which many people (to consider) __________________ incompatible [,inkem’paetebl] with smoking.
• Change the daily schedule. Eat at different times or eat many small meals instead of three large ones; sit in a different chair; rearrange the furniture.
• Find other ways to close a meal. Play a tape or CD; eat a piece of fruit; get up and make a phone call.
• Instead of smoking after meals, get up from the table and brush your teeth.
• Try to avoid alcohol, coffee, and other beverages that you (to associate) ________________ with cigarette smoking.
It's a mind game...
• Light candles instead of a cigarette.
• Strike up (Begin) conversation instead of a match for a cigarette.
• Cut a drinking straw into cigarette-sized pieces. Inhale air.
• Collect all your cigarette butts in a large glass container - you'll clearly see just how much you DO smoke.
• Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray. Repeat.
• Decide positively that you (to want) ________ to stop. Try to avoid negative thoughts about how difficult it might be.
• When cravings become overwhelming: take naps, warm baths or showers, or meditate.
• If you (to miss) ___________ the sensation of having a cigarette in your hand, play with something else (!) - a pencil, a paper clip, whatever.
• Identify the trigger: Exactly what (to be) ______ it that (to prompte) _________ you to smoke? Be aware of the trigger and decide now how you (to cope) ________ with it when it (to come up) ______________ again.
• Understand that withdrawal symptoms (to be) ______ temporary – they (to be) _______ healthy signs that the body (to repair) _________________ itself from its long exposure to nicotine.
• When cravings (to occur) _______________, hold your breath as long as possible or take a few deep rhythmic breaths.
Think of the savings - and the treats!
• Make up a ‘calendar for the first 90 days. Cross off each day and in-dicate the money you (to save) ____________ by not smoking.
• Take one day at a time - each day without a cigarette (to be) _____ good news for your health, family and your purse.
• Make a list of things you (to like) _____________ like to buy for your-self or someone else. Estimate the money saved from packs of cigarettes!
• Each month, on the anniversary of your stopping date, plan a special celebration.
• Buy yourself flowers to celebrate totally smoke-free days; you may (to surprise) _______________ how much you can (to enjoy) ________________ their scent now.
Helping someone who (to try) __________________ trying to quit
• Before they (to stop) __________, ask what they (to like) ____________ you to do to help
• Do a deal to kick a habit of your own at the same time. Although nothing (to be) _____ quite the same as giving up smoking, it could really (to help) _______ you to understand what your friend (to go) _____________ through if you also give up something you depend on.
• Don't forget they're stopping and lose interest in them. Send a good luck card, and little 'well done' messages in the early weeks.
• Spend time with them in smoke-free places - the cinema, no-smoking cafes and bars, museums, sports centres. The more often they can (to socialise) ________ without smoking, the easier it (to be) _______to break habits.
• Let them sound off! Nicotine withdrawal sometimes makes people irri-table, so indulge the occasional bad mood.
• Celebrate some firsts - the first smoke-free week or month, the first time they (to manage) _________________ a party without smoking. Celebrate all the successes.
• If you (to smoke) ___________ yourself, be considerate (attentive)! Don't leave full ashtrays around. Try to smoke somewhere else, so that the smell (not to make) ______________ things harder.
• Don't look at someone else's decision to stop as being a criticism of you. They (to do) ___________ it because it (to be) _____ right for them – you (to be) ________ still free to do what you (to like) ___________ .
