Efnisyfirlit

• Cover
• 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