AMALKAN 12M UNTUK BERHENTI MEROKOK

1. Melengah-lengahkan kemahuan untuk merokok
2. Minum lebih banyak air
3. Menarik nafas panjang
4. Membuat sesuatu / menyibukkan diri dengan kerja tangan
5. Menjauhkan diri dari kawan / orang lain yang merokok
6. Mengelakkan diri dari situasi yang mendorong untuk kuat merokok
7. Memohon doa dari tuhan
8. Mengunyah sesuatu
9. Membasuh tangan
10. Mandi dengan kerap
11. Melakukan senaman regangan
12. Meditasi

Taknak Merokok

Kempen anti-merokok, "Tak Nak", melalui media pada tahun lepas telah berjaya meningkatkan kesedaran orang ramai mengenai bahaya merokok. Kempen "Tak Nak" itu dilancarkan oleh Perdana Menteri Datuk Seri Abdullah Ahmad Badawi pada Februari tahun lepas.

Sumber dari Kementerian Kesihatan berkata kempen itu memberi tumpuan terhadap faktor yang mempunyai kaitan dengan tingkah laku perokok, dan di samping Quitline sedia ada di Pusat Racun Negara USM (04-6572924), kementerian itu akan melancarkan hotlinenya sendiri (03-88894876) bagi perokok mendapat nasihat untuk menghentikan tabiat buruk mereka itu.

Jumlah Klinik Berhenti Merokok kerajaan pula telah ditambah daripada 167 pada tahun lepas kepada lebih 200 pada tahun ini, manakala 280 kakitangan telah dilatih bagi membuat penilaian, memberi kaunseling dan merawat perokok yang ingin meninggalkan tabiat itu.

Kepada perokok sekelian marilah sama2 kita kurangkan merokok dan akhirnya berenti terus dari merokok, untuk kesejahteraan hidup kita yang sihat.

What's in a cigarette?

There are over 4000 chemicals in cigarette smoke. Most of these are poisonous and some are known to cause cancer. So, take a deep breath and find out what's inside a cigarette.

Nicotine
The damage to health may be caused by the tar and poisonous chemicals, but it's the nicotine in tobacco which smokers can grow to depend upon.

Tar
Ciggie smoke condenses when it's inhaled. This is a bit like watching droplets form upon the ceiling above a boiling kettle. The end result with smoking, however, is a whole lot more black and sticky.

Carbon monoxide
This is a poisonous gas found in high concentration in cigarette smoke, not to mention the stuff which coughs out of car exhaust pipes. Once inside the lungs, the carbon atoms grab any passing haemoglobin (the oxygen forming substance found in the blood) and basically take a joy ride around the body.

Butane
Lighter fuel

Ammonia
Cleaning products

Acetone
Nail Varnish Remover

Arcenic
Rat Poison

Hydrogen Cyanide
Poison used on death row

Radon
Radioactive gas

Cadmium
Batteries

Formaldehyde
Used to pickle dead bodies

Methanol
Rocket Fuel

Stop Smoking

You can help your chances of stopping smoking successfully with a little bit of planning and it can be even more successful if you use some form of support. However you choose to quit, these top tips can help you to make that fresh start!

1. Set a date to stop and stick to it. Pick a day that will be relatively stress-free. No Smoking Day on Wednesday 14th March 2007 is an ideal day to stop as over a million other smokers all round the world will be having a go at the same time.


2. Write down all the reasons you want to stop. There are lots of benifits of quitting smoking and yours might includesaving money, being healthier, or for the sake of your family. Keep your list somewhere handy to use as a reminder if you are tempted to have a cigarette.


3. Keep a diary for a day or two. Note down all the times and places you smoke, with a note of how much you needed each cigarette.


4. Get help. Let friends and family know you're quitting and tell them what they can do to help. Your GP, nurse or pharmacist can give you great advice about stop smoking support and put you in touch with localspecialist services and helplines.


5. Quit together .Find others who would like to give up smoking and agree to support each other. Keep in daily contact and make a pact not to let each other down.


6. Ease the withdrawal symptoms and plan some help.Nicotine is addictive and you may experience withdrawal symptoms like irritability, lack of concentration and sleeping problems. These effects of stopping smoking are temporary.


7. Prepare to stop smoking.Get rid of lighters, ashtrays and matches and make sure you don't have any cigarettes around. Remove any stale smoke smells by spring-cleaning your house and clothes.


8. Take it one day at a time.Concentrate on getting through each day without a cigarette. Know what you are going to say if someone offers you a cigarette - enjoy saying, "No thanks - I don't smoke".


9. Break the links that create the habit.Most smokers will have times and places when they always have a cigarette, like after a meal or with a drink in the pub. Try to avoid these situations at first if you think you will be tempted to smoke, or do something different - you could go for a short walk after a meal.


10. Learn to relax!Try this simple breathing exercise:If possible, sit down with feet flat on the floor, hands resting on knees. Breathe slowly in and out through the nose a couple of times, concentrating on the sensation of air moving in and out of the body. Start to breathe more deeply, still through the nose, consciously letting the air fill the abdomen, then the lower and upper chest in sequence. Breathe out the same way, expelling the air from the abdomen, lower and upper chest in turn.Repeat this breath 3 or 4 times, and then return to normal breathing.

Follow the 10 top tips above and then:
Reward yourself!Save the money that you would have spent on cigarettes for a treat such as a new outfit, going out for a meal or taking a holiday.

And remember - once stopped, stay stopped.Remember that 'just one cigarette' can lead to another. Keep reminding yourself of the health and other benefits of stopping smoking. Make sure you take the full course of any nicotine replacement treatment you are using.

Tidak Merokok dan Berhentilah Merokok

Mari kita lihat apakah faedah-faedah tidak merokok:

• Risiko untuk mendapat pelbagai penyakit adalah rendah
• Penampilan diri menarik dan lebih cergas
• Nafas tidak berbau
• Lebih berstamina untuk melakukan aktiviti fizikal
• Menghindari racun
• Menjimatkan wang
• Melindungi alam sekitar
• Suasana rumah dan tempat kerja lebih selesa kerana bebas dari asap rokok
• Kesuburan kembali normal, masalah mati pucuk kembali normal
• Kawan2 lebih senang bersama kerana tiada bau rokok