[Dummies 01] • Quitting Smoking and Vaping For Dummies, 2nd Edition by Elliott, Charles H. -- Read -- Imperial Library of Trantor

Index

Cover Table of Contents Introduction

About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here

Part 1: Lifting the Fog on Smoking and Vaping

Chapter 1: A Matter of Life

Accepting the Consequences of Being Human Tabulating the Health Costs of Smoking Summing Up a Financial Spreadsheet Breaking Up Is Hard to Do Life After the Breakup

Chapter 2: Talking about Tobacco

Analyzing Addiction Dissecting Tobacco Delivering Tobacco to the Body

Chapter 3: Taking Tobacco’s Health Costs into Account

How Smoking Affects Everyday Life Getting Seriously Sick from Smoking

Chapter 4: Looking at the Impact of Smoking on Families and Communities

Smoking at Home Looking at the Environmental Impact of Smoking Combatting Smoking through Legislation

Part 2: Clearing the Air about Vaping and E-Cigarettes

Chapter 5: Grasping the Basics of Vaping

Vaping Devices: Basic Components Evolving Vaping Devices Knowing What You’re Vaping

Chapter 6: Recognizing the Risks of Vaping

Answering the Million-Dollar Question: Is Vaping Safer than Smoking? Examining the Dangers of Vaping Risks of Vaping CBD or THC Evaluating Vaping as a Gateway to Regular Smoking

Chapter 7: What Parents Need to Know about Vaping

Hooking Up with Colors, Flavors, and Gadgets: Marketing to Kids Recognizing the Special Risks to Kids Catching Kids Before They Vape Knowing What to Look for in Your Kids Talking with Kids about Vaping Getting Helpful Parenting Strategies

Part 3: Surveying Quitting Strategies

Chapter 8: Overcoming Obstacles to Quitting

Defining Quit-Busting Beliefs Looking at the Main Quit-Busting Beliefs

Chapter 9: Finding Help at the Pharmacy

Replacing Nicotine Prescribing Medications for Coping with Quitting Thinking Medication Is Not an Option

Chapter 10: Changing Thoughts and Actions

Exploring the Relationship between Triggers, Thoughts, Actions, and Feelings Thinking Differently about Triggers Listening to Feelings and Urges Taking New Actions

Chapter 11: Tapping Technical Supports

Finding Help on Your Phone Turning to the Internet for Support

Chapter 12: Reducing Harm from Cigarette Smoking

Distinguishing Between Tobacco and Nicotine Trying to Reduce the Harm While Continuing to Smoke Cigarettes Trying Smokeless Tobacco Products Veering to Vaping

Chapter 13: Searching for Help in All the Wrong Places

Surveying the Scene You Don’t Always Get What You Pay For Putting on Your Smart Consumer Hat

Part 4: Personalizing Your Quit Plan

Chapter 14: Assessing Your Readiness and Motivation to Quit

Knowing How the Stages of Change Work Identifying What Stage of Change You’re in Right Now Deciding Your Intent

Chapter 15: Preparing Your Plan

Monitoring Your Problem Before You Quit Reviewing Your Quit History Personalizing Your Quit Strategies Choosing Your Quit Day Declaring Your Intent Creating a Pre-Quit-Day Game Plan

Chapter 16: Celebrating Your Quit Day

Prepping for Your Quit Day Waking Up as an Ex-Smoker Managing Food and Drink: You’re Not Giving Up Everything Keeping Busy at Work and Play Avoiding Triggers for Now Opening a Pack of Pleasures Instead of a Pack of Smokes Going to Bed

Chapter 17: Getting through the Risky First Month

Managing Your Inner Curmudgeon Sleeping Through the Night Tolerating Withdrawal in the First Month Talking Back to First-Month Excuses Appreciating Your Payoffs Celebrating the New You

Chapter 18: Staying the Course for the Next Five Months and Beyond

Boosting Your Plan for Problematic Triggers Keeping Your Confidence Level in Check Knowing What to Do When Your Willpower Wanes Recognizing Problematic Emotions Pumping Up Exercise Looking Forward to Fading Nicotine Replacement Therapy Staying Vigilant Beyond Six Months

Chapter 19: Recovering from Lapses and Relapses

Deciding to Lapse Profiting from a Lapse Realizing When a Lapse Is a Relapse Moving on from a Relapse Getting Some Final Tools for Battling Lapses and Relapses

Part 5: Living after Smoking

Chapter 20: Dealing with Weight Gain

Prioritizing Health First and Setting Realistic Goals Keeping Track of What You Eat Rethinking Food and Dieting Figuring Out What to Put on the Table Boosting Metabolism Staying Motivated

Chapter 21: Strengthening Resilience

Enhancing Competence and Confidence Improving Relationships Acquiring Mindfulness Finding Meaning and Purpose

Chapter 22: Developing Self-Compassion

Being Kind to Yourself Asserting Yourself Forgiving Yourself Accepting Yourself

Part 6: The Part of Tens

Chapter 23: Ten Ways to Help Someone You Care about Quit

Making Your Home a No-Smoking Zone Cleaning Up the Smokey Mess Remaining Positive Depersonalizing Crabbiness Keeping Judgment at Bay Planning Distractions Reducing Stress Encouraging All Attempts Checking In Celebrating Success

Chapter 24: Ten (Or So) Reliable Resources for More Information

The American Cancer Society The American Lung Association Cochrane Reviews The U.S. Centers for Disease Control and Prevention The American Psychological Association The National Institute on Drug Abuse Smokefree.gov Your State Quitline The American Heart Association The UK’s National Health Service MedlinePlus Truth Initiative

Chapter 25: Ten Messages for Teens and Young Adults Who Vape

Your Lungs Love Air Stay Away from Street Products Your Brain Is Still Changing Getting Addicted Is No Fun It’s Not Your Parents’ Marijuana Nicotine Levels May Be Higher than You Think Don’t Let Frustration Ruin Your Life What Would You Tell Your Little Brother or Sister to Do? Choosing What’s Cool rather than What’s Good for You Thinking about the Long-Term Game

Index About the Authors Advertisement Page Connect with Dummies End User License Agreement

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