Quitting smoking & vaping for dummies / / Charles H. Elliott, Laura L. Smith

• Autore: Elliott Charles H. <1948->
• Pubblicazione: Hoboken, New Jersey : , : John Wiley & Sons, Incorporated, , [2020]; ©2020
• Edizione: Second edition.
• Descrizione fisica: 1 online resource (371 pages) : illustrations
• Disciplina: 616.86506
• Soggetto topico: Smoking cessation; Cigarette smokers - Rehabilitation
• Soggetto genere / forma: Documentary films.; Streaming videos.
• Persona (resp. second.): SmithLaura L.
• Note generali: Includes index.
• Nota di contenuto: Intro -- Title Page -- Copyright Page -- 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 -- Comparing costs with vaping -- Calculating the ways you want to spend your windfall -- Breaking Up Is Hard to Do -- Seeing that a little help goes a long way -- Making a plan and checking it twice -- Life After the Breakup -- Slipping and tripping insurance -- Lighting the way to a new, nonsmoking lifestyle -- Chapter 2 Talking about Tobacco -- Analyzing Addiction -- Burrowing briefly into biology -- Inspecting psychological factors -- Searching for social contributors to addiction -- Assessing your tobacco addiction -- Dissecting Tobacco -- Delivering Tobacco to the Body -- Burning tobacco -- Heating tobacco without burning -- Ingesting tobacco without burning or heating -- Chapter 3 Taking Tobacco's Health Costs into Account -- How Smoking Affects Everyday Life -- Examining exercise -- Eating and smoking -- Smelling and smoking -- Looking in the mirror -- Reproducing and smoking -- Getting Seriously Sick from Smoking -- Examining the vascular system -- Looking at lungs even if you don't want to -- Scanning for other cancers -- Eroding overall health -- 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 -- Batteries -- Atomizers -- E-liquids or e-juices -- Evolving Vaping Devices. ; The first generation -- The second generation -- The third generation -- The fourth generation -- Pod systems -- Knowing What You're Vaping -- Nicotine -- Flavoring -- Vaping CBD or THC -- Chapter 6 Recognizing the Risks of Vaping -- Answering the Million-Dollar Question: Is Vaping Safer than Smoking? -- Examining the Dangers of Vaping -- Becoming addicted -- Chemical concerns -- Mining metals -- Getting to the heart of the matter -- Irritating lungs -- Getting burned -- Pregnancy and vaping -- Seeing seizures -- Nicotine poisoning -- Secondhand vapor -- Encountering the Wild West -- Risks of Vaping CBD or THC -- Vaping CBD -- Vaping 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 -- Stealth vaping -- Taking kids to the market -- Recognizing the Special Risks to Kids -- Taking risks with addiction -- Walking through the gates to other addictions -- Catching Kids Before They Vape -- Knowing What to Look for in Your Kids -- Talking with Kids about Vaping -- Listening empathically with concern -- Supporting optimism -- Getting Helpful Parenting Strategies -- Keeping kids busy -- Setting limits -- Accepting your limits as a parent -- Part 3 Surveying Quitting Strategies -- Chapter 8 Overcoming Obstacles to Quitting -- Defining Quit-Busting Beliefs -- Looking at the Main Quit-Busting Beliefs -- I'm too weak -- I'm afraid to fail -- I'm afraid of losing too much enjoyment -- It's the wrong time -- It shouldn't be so hard -- Chapter 9 Finding Help at the Pharmacy -- Replacing Nicotine -- Using nicotine replacement therapy -- Surveying the drugstore shelves -- Checking for nicotine replacement therapies behind the counter -- Combining nicotine replacement therapies -- Prescribing Medications for Coping with Quitting. ; Turning to on-label prescriptions -- Looking at off-label prescriptions -- 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 -- Finding distortions in your thinking -- Reevaluating your thoughts -- Relating to your thoughts in a new way -- Listening to Feelings and Urges -- Taking New Actions -- Avoiding and minimizing triggers when you can -- Having an action for every trigger you can't avoid -- Confronting triggers head on -- Rewarding successes -- Chapter 11 Tapping Technical Supports -- Finding Help on Your Phone -- Turning to quitlines -- Tapping out texts -- Assessing apps for assistance -- 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 -- Combining vaping and smoking -- Quitting smoking with vaping -- Chapter 13 Searching for Help in All the Wrong Places -- Surveying the Scene -- Taking dietary supplements -- Getting hypnotized -- Competing for dollars -- Magnetizing smoking urges -- Analyzing acupuncture -- Managing cravings with massage -- You Don't Always Get What You Pay For -- Putting on Your Smart Consumer Hat -- When things seem too good to be true, they usually are -- Using small groups limits conclusions -- Lots of dropouts cause confusion -- Choosing not to choose -- Controlling for suggestion and expectancy -- Replication, replication, replication -- Eating ice cream causes murder? -- Part 4 Personalizing Your Quit Plan -- Chapter 14 Assessing Your Readiness and Motivation to Quit -- Knowing How the Stages of Change Work -- Stage 1: Precontemplation -- Stage 2: Contemplation. ; Stage 3: Preparation -- Stage 4: Action -- Step 5: Maintenance -- Stage 6: Termination -- 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 -- Challenging obstacles to change -- Trying nicotine replacement therapy -- Starting medications -- Rethinking thoughts -- Doing something different -- Managing feelings and urges -- Getting tech support -- Soliciting social support -- Choosing Your Quit Day -- Declaring Your Intent -- Writing out a personal quit plan -- Telling friends and family what you're up to -- Creating a Pre-Quit-Day Game Plan -- Changing things up -- Cleaning out your smoking environment -- 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 -- Taking a time-out -- Taking anti-curmudgeon actions -- Sleeping Through the Night -- Getting ready for bed -- Making your room rest ready -- Associating your bed with sleep -- Avoiding alcohol and other drugs -- Making your mind rest ready -- 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 -- Avoiding avoidance -- Breathing through urges -- Giving yourself a pep talk -- Rehearsing what to do -- Keeping Your Confidence Level in Check -- Knowing What to Do When Your Willpower Wanes -- Recharging willpower. ; Rewarding willpower -- Recognizing Problematic Emotions -- Analyzing anxiety -- Detecting depression -- Treating anxiety and depression -- 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 -- Rationalizing and excuse making -- Rethinking myths about urges -- Realizing When a Lapse Is a Relapse -- Drifting from a lapse into a relapse -- Just because there's smoke, doesn't always mean there's fire -- 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 -- Starting with nutrient-dense food -- Filling up on fiber -- Cutting out calories -- Planning for holidays and eating out -- A couple of the best diets to follow -- Boosting Metabolism -- Staying Motivated -- Chapter 21 Strengthening Resilience -- Enhancing Competence and Confidence -- Setting goals -- Problem solving -- Taking care of yourself -- Improving Relationships -- Trying the Daily News Report -- Disclosing vulnerability -- Giving help and caring -- Acquiring Mindfulness -- Benefiting from mindfulness -- Looking at meditation techniques -- Finding Meaning and Purpose -- Chapter 22 Developing Self-Compassion -- Being Kind to Yourself -- Asserting Yourself -- Forgiving Yourself -- Saying no to perfectionism -- Not turning guilt into shame -- Enhancing self-forgiveness -- Accepting Yourself -- Letting go of self-evaluations -- Exploring accepting affirmations -- Part 6 The Part of Tens -- Chapter 23 Ten Ways to Help Someone You Care about Quit. ; Making Your Home a No-Smoking Zone.
• Sommario/riassunto: Dr. Scott Leischow of The National Cancer Institute (NCI) Tobacco Control Research Branch explains the benefits of smoking cessation, even for smokers who have a long history of smoking cigarettes. Also describes an NCI web site, smokefree.gov, that is targeted specifically to older adults.
• Titolo autorizzato: Quitting smoking & vaping for dummies
• ISBN: 1-119-61692-1; 1-119-61695-6
• Formato: Materiale a stampa
• Livello bibliografico: Monografia
• Lingua di pubblicazione: Inglese
• Record Nr.: 9910702957603321
• Lo trovi qui: Univ. Federico II