Quitting Smoking & Vaping For Dummies®

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Table of Contents

1. Cover
2. Introduction
   1. About This Book
   2. Foolish Assumptions
   3. Icons Used in This Book
   4. Beyond the Book
   5. Where to Go from Here
3. Part 1: Lifting the Fog on Smoking and Vaping
   1. Chapter 1: A Matter of Life
      1. Accepting the Consequences of Being Human
      2. Tabulating the Health Costs of Smoking
      3. Summing Up a Financial Spreadsheet
      4. Breaking Up Is Hard to Do
      5. Life After the Breakup
   2. Chapter 2: Talking about Tobacco
      1. Analyzing Addiction
      2. Dissecting Tobacco
      3. Delivering Tobacco to the Body
   3. Chapter 3: Taking Tobacco’s Health Costs into Account
      1. How Smoking Affects Everyday Life
      2. Getting Seriously Sick from Smoking
   4. Chapter 4: Looking at the Impact of Smoking on Families and Communities
      1. Smoking at Home
      2. Looking at the Environmental Impact of Smoking
      3. Combatting Smoking through Legislation
4. Part 2: Clearing the Air about Vaping and E-Cigarettes
   1. Chapter 5: Grasping the Basics of Vaping
      1. Vaping Devices: Basic Components
      2. Evolving Vaping Devices
      3. Knowing What You’re Vaping
   2. Chapter 6: Recognizing the Risks of Vaping
      1. Answering the Million-Dollar Question: Is Vaping Safer than Smoking?
      2. Examining the Dangers of Vaping
      3. Risks of Vaping CBD or THC
      4. Evaluating Vaping as a Gateway to Regular Smoking
   3. Chapter 7: What Parents Need to Know about Vaping
      1. Hooking Up with Colors, Flavors, and Gadgets: Marketing to Kids
      2. Recognizing the Special Risks to Kids
      3. Catching Kids Before They Vape
      4. Knowing What to Look for in Your Kids
      5. Talking with Kids about Vaping
      6. Getting Helpful Parenting Strategies
5. Part 3: Surveying Quitting Strategies
   1. Chapter 8: Overcoming Obstacles to Quitting
      1. Defining Quit-Busting Beliefs
      2. Looking at the Main Quit-Busting Beliefs
   2. Chapter 9: Finding Help at the Pharmacy
      1. Replacing Nicotine
      2. Prescribing Medications for Coping with Quitting
      3. Thinking Medication Is Not an Option
   3. Chapter 10: Changing Thoughts and Actions
      1. Exploring the Relationship between Triggers, Thoughts, Actions, and Feelings
      2. Thinking Differently about Triggers
      3. Listening to Feelings and Urges
      4. Taking New Actions
   4. Chapter 11: Tapping Technical Supports
      1. Finding Help on Your Phone
      2. Turning to the Internet for Support
   5. Chapter 12: Reducing Harm from Cigarette Smoking
      1. Distinguishing Between Tobacco and Nicotine
      2. Trying to Reduce the Harm While Continuing to Smoke Cigarettes
      3. Trying Smokeless Tobacco Products
      4. Veering to Vaping
   6. Chapter 13: Searching for Help in All the Wrong Places
      1. Surveying the Scene
      2. You Don’t Always Get What You Pay For
      3. Putting on Your Smart Consumer Hat
6. Part 4: Personalizing Your Quit Plan
   1. Chapter 14: Assessing Your Readiness and Motivation to Quit
      1. Knowing How the Stages of Change Work
      2. Identifying What Stage of Change You’re in Right Now
      3. Deciding Your Intent
   2. Chapter 15: Preparing Your Plan
      1. Monitoring Your Problem Before You Quit
      2. Reviewing Your Quit History
      3. Personalizing Your Quit Strategies
      4. Choosing Your Quit Day
      5. Declaring Your Intent
      6. Creating a Pre-Quit-Day Game Plan
   3. Chapter 16: Celebrating Your Quit Day
      1. Prepping for Your Quit Day
      2. Waking Up as an Ex-Smoker
      3. Managing Food and Drink: You’re Not Giving Up Everything
      4. Keeping Busy at Work and Play
      5. Avoiding Triggers for Now
      6. Opening a Pack of Pleasures Instead of a Pack of Smokes
      7. Going to Bed
   4. Chapter 17: Getting through the Risky First Month
      1. Managing Your Inner Curmudgeon
      2. Sleeping Through the Night
      3. Tolerating Withdrawal in the First Month
      4. Talking Back to First-Month Excuses
      5. Appreciating Your Payoffs
      6. Celebrating the New You
   5. Chapter 18: Staying the Course for the Next Five Months and Beyond
      1. Boosting Your Plan for Problematic Triggers
      2. Keeping Your Confidence Level in Check
      3. Knowing What to Do When Your Willpower Wanes
      4. Recognizing Problematic Emotions
      5. Pumping Up Exercise
      6. Looking Forward to Fading Nicotine Replacement Therapy
      7. Staying Vigilant Beyond Six Months
   6. Chapter 19: Recovering from Lapses and Relapses
      1. Deciding to Lapse
      2. Profiting from a Lapse
      3. Realizing When a Lapse Is a Relapse
      4. Moving on from a Relapse
      5. Getting Some Final Tools for Battling Lapses and Relapses
7. Part 5: Living after Smoking
   1. Chapter 20: Dealing with Weight Gain
      1. Prioritizing Health First and Setting Realistic Goals
      2. Keeping Track of What You Eat
      3. Rethinking Food and Dieting
      4. Figuring Out What to Put on the Table
      5. Boosting Metabolism
      6. Staying Motivated
   2. Chapter 21: Strengthening Resilience
      1. Enhancing Competence and Confidence
      2. Improving Relationships
      3. Acquiring Mindfulness
      4. Finding Meaning and Purpose
   3. Chapter 22: Developing Self-Compassion
      1. Being Kind to Yourself
      2. Asserting Yourself
      3. Forgiving Yourself
      4. Accepting Yourself
8. Part 6: The Part of Tens
   1. Chapter 23: Ten Ways to Help Someone You Care about Quit
      1. Making Your Home a No-Smoking Zone
      2. Cleaning Up the Smokey Mess
      3. Remaining Positive
      4. Depersonalizing Crabbiness
      5. Keeping Judgment at Bay
      6. Planning Distractions
      7. Reducing Stress
      8. Encouraging All Attempts
      9. Checking In
      10. Celebrating Success
   2. Chapter 24: Ten (Or So) Reliable Resources for More Information
      1. The American Cancer Society
      2. The American Lung Association
      3. Cochrane Reviews
      4. The U.S. Centers for Disease Control and Prevention
      5. The American Psychological Association
      6. The National Institute on Drug Abuse
      7. Smokefree.gov
      8. Your State Quitline
      9. The American Heart Association
      10. The UK’s National Health Service
      11. MedlinePlus
      12. Truth Initiative
   3. Chapter 25: Ten Messages for Teens and Young Adults Who Vape
      1. Your Lungs Love Air
      2. Stay Away from Street Products
      3. Your Brain Is Still Changing
      4. Getting Addicted Is No Fun
      5. It’s Not Your Parents’ Marijuana
      6. Nicotine Levels May Be Higher than You Think
      7. Don’t Let Frustration Ruin Your Life
      8. What Would You Tell Your Little Brother or Sister to Do?
      9. Choosing What’s Cool rather than What’s Good for You
      10. Thinking about the Long-Term Game
9. Index
10. About the Authors
11. Advertisement Page
12. Connect with Dummies
13. End User License Agreement

List of Tables

1. Chapter 8
   1. TABLE 8-1 Leah’s Cost–Benefit Analysis
   2. TABLE 8-2 Henry’s QBB Cost–Benefit Analysis
   3. TABLE 8-3 Brooke’s QBB Cost–Benefit Analysis
   4. TABLE 8-4 Michael’s QBB Cost–Benefit Analysis
   5. TABLE 8-5 Ashley’s QBB Cost–Benefit Analysis
2. Chapter 10
   1. TABLE 10-1 Connecting Events, Thoughts, and Feelings
   2. TABLE 10-2 Connecting Events, New Thoughts, and New Feelings
3. Chapter 15
   1. TABLE 15-1 Personal Pattern Tracker
   2. TABLE 15-2 An Example Personal Pattern Tracker
   3. TABLE 15-3 An Example Personal Pattern Tracker
4. Chapter 19
   1. TABLE 19-1 Learning from Relapses
5. Chapter 20
   1. TABLE 20-1 Ten Distorted Tempting Thoughts and Rational Alternatives

List of Illustrations

1. Chapter 5
   1. FIGURE 5-1: Components of a basic vaping device.
   2. FIGURE 5-2: Four generations of e-cigarettes.
   3. FIGURE 5-3: Examples of pod system vaping devices.
2. Chapter 15
   1. FIGURE 15-1: A personal quit plan template.
   2. FIGURE 15-2: An example of a personal quit plan.
3. Chapter 22
   1. FIGURE 22-1: A sample letter to my ashamed self.

Guide

1. Cover
2. Table of Contents
3. Begin Reading