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Help and advice on quitting smoking

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Help and advice on quitting smoking

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I've made my mind up, I'm quitting

Le plan de 5 jours

Lancé en Californie en 1959, le plan de cinq jours est un système d'accompagnement et de motivation à l'arrêt du tabac qui a fait ses preuves. Le principe: un petit groupe de personnes souhaitant arrêter de fumer se réunit cinq soirs de suite, en compagnie d'un ou deux professionnels (médecin, tabacologue, psychologue). En plus des cinq soirs, il y a parfois une réunion préparatoire ainsi que deux réunions de suivi.

En principe, le plan de cinq jours s'accomplit sans arrêter son travail ni ses activités quotidiennes habituelles. Dès le premier soir, tous les participants sont censés ne plus fumer, sans aide médicamenteuse. Pendant les séances, qui durent généralement 60 à 90 minutes, les intervenants abordent les aspects physiologiques et psychologiques de la dépendance et du sevrage tabagique. L'accent est mis sur la volonté, la toxicité du tabac, les symptômes de sevrage, la gestion du stress et les questions diététiques. Un régime spécifique est proposé chaque jour, et les séances se terminent avec une collation composée des éléments à intégrer au régime des 24 heures suivantes.

Chaque participant reçoit un carnet de bord, avec par exemple le programme de la journée, un éventail de menus, une grille pour noter les symptômes de sevrage, des textes de relaxation, des conseils, des témoignages et des tests pour s'évaluer. La méthode a été sans cesse réactualisée au cours des dernières décennies, donc les détails varient d'un endroit à l'autre.

De fait, la plupart des participants réussissent à s'abstenir de fumer pendant les 5 jours consécutifs, mais les rechutes deviennent de plus en plus fréquents dans les semaines suivantes. Douze mois plus tard, d'après l'étude la plus récente (M. Frikart et al.), environ 25% des participants réussissent à maintenir leur abstinence. Des études précédentes montraient des taux de réussite de l'ordre de 30% pour les grands groupes et de près de 60% pour les groupes plus petits.

Ce sont souvent les écoles, les communes ou les entreprises qui organisent les plans de 5 jours, et on voit parfois des annonces à ce sujet dans la presse. En général, les participants sont invités à participer aux frais (de l'ordre de 100 à 150 euros par personne). Les entreprises y trouvent leur compte parce que le tabagisme au travail est une menace pour la santé du personnel, une cause d'absentéisme, et une source d'inégalités de traitement entre employés fumeurs et non-fumeurs. Par ailleurs, la "Ligue vie et santé" (liée à l'Eglise adventiste) organise de nombreux cours à travers le monde.

Liens

Ligue vie et santé (Suisse)
Ligue vie et santé (France)

Référence

Five-day plan for smoking cessation using group behaviour therapy. M Frikart, S Etienne, J Cornuz, JP Zellweger. Swiss Medical Weekly 133, pp. 39-43 (2003).



Little "tricks" to better withstand the lack of cigarette

Women and men wishing to quit smoking often ask if there are any "tricks" to get there. In fact, we must not confuse the methods whose effectiveness is proven - medical advice, nicotine replacement, bupropion - with the practical stuff scientists call coping skills (literally the art of coping).

To put the odds on his side, you have a method with proven efficacy and a strong motivation. This is the condition that the practices become really useful stuff. In practice, each person must find the combination method motivation-stuff that suits him. Here is a list of "stuff" that have proved helpful to some people as part of their smoking cessation.

If urgent desire:

  • Tell yourself: "If I hold out another five minutes, the urge has passed" (true: an episode of the urgent need to smoke only lasts 3 to 5 minutes, then goes himself up 'the next episode; more days pass, more episodes are rare).
  • Chew some gum - ideally a chewing gum with nicotine if you have one on hand - or a sugarless candy or a stick réglisse.Buvez a large glass of cool water.
  • Breathe slowly and deeply, repeatedly
  • Eat a fruit or yogurt lightened, or brush your teeth.

If that's not enough:

  • Stop what you are doing and leave the room where you are
  • Keep your hands busy by any object eg with a small rubber ball, three balls the size of a cherry ...
  • Go for a walk, go jogging or doing a little exercise (pulled muscles, abdominals ...)
  • Close your eyes and imagine a holiday place
  • Take a shower
---- Survey: Should we stop at once or rédue first ?



Accept fears

There is no silver bullet to stop smoking, everyone to find the method that suits him. Here are some simple techniques that have been proven.

I dread the effects of lack

Know that there are solutions to reduce withdrawal symptoms. Visit our "withdrawal" folder, a doctor there tobaccologist delivers tips and advice to deal with any situation related to lack.
The troubles caused by the lack of nicotine vary from person to person; In principle they are already fading after 8 to 12 weeks. The use of nicotine products (patch, gum, tablets ...) contributes to the disappearance of the lack of symtpômes. Furthermore, the use of these products increases by approx. 75% chance of a successful quit attempt.

I'm afraid to grow

Here is an excerpt from the testimony that Manuella Maury (journalist for Swiss Television) left on our website:

"(...) when I made the break, I was almost immediately found a sense of freedom. The rest followed. I have not taken a kilo unlike anything that had been told me. stopping the cigarette it was also the return to the sport, the aperitif somewhat shortened and the reunion with taste (...) " following

While it is true that some people gain weight after they quit smoking. Be aware that weight gain is usually moderate (3 to 4 kilos) and there are many simple and effective techniques to lose or avoid gaining. The use of nicotine replacement therapy (patch, gum, etc.) and certain prescription drugs can limit or at least delay taking significant weight to quitting smoking.

 Medication


The opinion of Dr. Rodrigo Tango (tobacco specialist doctor University Hospitals of Geneva) is very illuminating in this regard:

"I did not notice any weight gain in patients taking nicotine substitutes, provided the dose is carefully adjusted so that no withdrawal symptom persists."
 The antenna of the dieticians Geneva is at your disposal for information

I will lose my cigarette break

Maybe what you value in smoking, it is more the break it causes than smoking itself? The pause is a necessary moment, a respite that allows to resume power. But it can take a break without cigarettes. To mark a time for stretching, drinking, walking, crunching an apple or do anything ... Ask yourself the question: do I grant me the right to a break or is it that smoking is a pretext for granting me this right?

Préparez-vous pour le jour J

La veille de la date que vous aurez fixée pour arrêter de fumer, jetez toutes vos cigarettes, n'en conservez nulle part. Faites disparaître les allumettes, briquets et cendriers. Parlez de votre tentative d'arrêt à votre famille, à vos amis et à vos collègues. Demandez-leur de vous soutenir et d'être compréhensifs si vous êtes de mauvaise humeur. Demandez aux fumeurs de respecter votre décision.

Passez un contrat avec vous-même
Les 10 règles pour arrêter


Possibilités de traitements divers

  • TCC
  • Acupuncture
  • Hypnose

Si l'efficacité de la thérapie cognitivo-comportementale a été démontrée par des études scientifiquement validées, ce n'est pas le cas de l'acupuncture ou de l'hypnose. Toutefois, c'est à vous de choisir la méthode qui vous convient le mieux.

Prepare yourself

Will alone is not enough

According to WHO estimates, only 0.5 to 5% of smokers succeed based on their own will to stay sober over the long term. The smoking cessation attempts by the will often result in failure, since the nicotine in cigarettes, creates a dependency to both physical and mental. Nicotine indeed contains a high potential for addiction!

 Keep a journal

Evaluate your addiction

If you smoke more than 10 cigarettes a day,
or if you smoke less than 30 minutes after waking
or if you felt withdrawal symptoms in your previous attempt,
we strongly recommend using a nicotine replacement product (patch , chewing gum, nasal spray), from your first day without cigarettes. By reducing withdrawal symptoms, these products multiply by 2-3 the chances of success of your quit attempt.

 The different types of addiction
 The dependency Test

Take advantage of favorable opportunities

Several events can make you think about the smoking habit: colds, bronchitis, pregnancy, childbirth, illness of a smoker around you, etc. Take advantage of these opportunities to quit, but do not wait too however: the "magic moment" when the stop is easy does not exist.

Seek support from those around you (family, friends, colleagues)

Many ex-smokers said that the help of those around them was an essential element in their success. Talk around you of your intention to stop smoking and ask your loved ones to encourage you and avoid criticizing your smoking habit. Expect a lack of support from smokers and looking rather the support of non-smokers and ex-smokers. If your spouse smokes, encourage them to also quit.

Testimony given on our website :

"I am a bit proud and happy, my Zoune my Raspberry, because my darling sister holds out 9 days without that damn poison I told him tonight." Victory "(...) It will I! am sure a voluntary sacred, a fixed my little sister of 57 years and who smoked for too long, so long, but this is the strongest my little sister, na !!! Rest my big sister to convince to do the same she, she is 63 years old. (...) this is our dear sweet mother of 90 who loves us so much that going to be happy, right? And what would our dad too soon because of this poison !!! We were valuable aids that did not exist 20 years ago, so we have to ... stop ... when there is still time. "

Seek professional help

The help of a professional significantly improves your chances of success. You can:

  • Contact your doctor. It will help him or refer you.
  • Contact a specialist in smoking cessation.
  • Participate in a cessation program group.
 Need the support of a specialist?

The advantages of life without cigarettes

List the benefits it would be to stop smoking. Post this list in a visible place. Tell yourself for example "In stopping smoking, I take things in hand and I improve my life." Or, "If I stop smoking, I save 1,500 francs (or 1,000 Euros) per year."

 What are the benefits related to the stop?
 Estimate your earnings



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