Pfizer Australia Pty Ltd, ABN 50 008 422 348, 38-42 Wharf Rd, West Ryde, NSW 2114. P8065 – Sep 2013 Tips To Help you Stop Smoking Once you’ve decided you want to quit, make sure you’re successful by planning before you stop. • Throw away all cigarettes, lighters and ashtrays in your home and car. • If your partner smokes, suggest that he or she stops too, or only smokes outside the house. • Plan how to handle the places and events that you know make you want to smoke. • Talk to your family and friends about how they can help and encourage you to quit. • Treat yourself with the money you have saved. Your efforts deserve to be rewarded! Remember each craving only lasts a few minutes. Use the 4Ds: delay smoking deep breathe drink water do something else If you have a cigarette it’s not the end of your quit attempt. A slip-up is a setback, not a defeat. Your doctor or pharmacist can help you find the best way to stop smoking. Source: www.quit.org.au/downloads/Secondhandsmoke_web.pdf ‫نصائح عملية ملساعدتك‬ ‫على التوقف عن التدخني‬ ‫متى ق ّررت أنك تريد اإلقالع عن التدخين‪ ،‬تأكّد من أنك ستنجح وذلك‬ ‫بالتخطيط قبل أن تتوقف‪.‬‬ ‫•‬ ‫تخلّص من كل السجائر والوالعات والمنافض في منزلك وسيارتك‪.‬‬ ‫•‬ ‫إذا كان شريك‪/‬شريكة حياتك من المدخّنين اقترح عليه‪/‬عليها‬ ‫التوقف عن التدخين أيضاً أو التدخين فقط خارج المنزل‪.‬‬ ‫•‬ ‫خطّط لكيفية التص ّرف بشأن األماكن والمناسبات التي تعرف أنها‬ ‫تجعلك تريد التدخين‪.‬‬ ‫‬ ‫•‬ ‫تحدّ ث إلى عائلتك وأصدقائك عن كيفية إمكان مساعدتهم لك‬ ‫وتشجيعك على اإلقالع عن التدخين‪.‬‬ ‫‬ ‫•‬ ‫كافئ نفسك بالمال الذي وفّرته‪.‬‬ ‫إذ تستحق جهودك المكافأة!‬ ‫ّ‬ ‫تذكر أن كل اشتهاء يستمر عدة دقائق فقط‪.‬‬ ‫اتبع هذه النصائح األربع‪:‬‬ ‫ ّ‬ ‫أخر التدخين‬ ‫ تنفّ س بعمق‬ ‫ اشرب الماء‬ ‫ افعل شيئ ًا آخر‬ ‫إذا دخّنت سيجارة فإن ذلك لن يكون نهاية محاولتك اإلقالع عن التدخين‪.‬‬ ‫فالهفوة هي انتكاسة وليست هزيمة‪.‬‬ ‫يستطيع طبيبك أو الصيدلي مساعدتك على العثور على أفضل طريقة‬ ‫للتوقف عن التدخين‪.‬‬ ‫المصدر‪www.quit.org.au/downloads/Secondhandsmoke_web.pdf :‬‬ Women and Smoking Women and Smoking Lung cancer accounts for the largest proportion of cancer deaths among women In Victoria.¹ Women who smoke may take longer to fall pregnant and have a higher chance of ectopic pregnancy and miscarriage.² Babies whose mothers smoke have a higher risk of developing respiratory problems.³ Young children have smaller, more delicate lungs than adults, and are therefore more affected by tobacco smoke and the chemicals it contains.³ Your doctor or pharmacist can help you find the best way to stop smoking. To find out more please see: ¹ Source: www.quit.org.au/resource-centre/media/media-centre/ media-2010/media-april-2010/april-2010-lung-cancer-women.html ² Source: www.quitnow.gov.au/internet/quitnow/publishing.nsf/ Content/pregnancy-and-quitting ³ Source: www.quit.org.au/downloads/Secondhandsmoke_web.pdf ‫النساء والتدخني‬ ‫يشكّل سرطان الرئة أكبر نسبة من الوفيات الناجمة عن السرطان بين‬ ‫النساء في والية فيكتوريا‪¹.‬‬ ‫والنساء اللواتي يدخ ّن قد يستغرقن وقتاً أطول ليصبحن حوامل وترتفع‬ ‫لديهن إمكانية الحمل المنت َبذ (خارج الرحم) واإلجهاض‪².‬‬ ‫واألطفال الذين تدخّن أمهاتهم ترتفع إمكانية إصابتهم بالمشاكل التنفس ّية‪³.‬‬ ‫تكون رئة األطفال الصغار أصغر حجماً وأكثر رقة من رئة البالغين‪ ،‬وهم‬ ‫لذلك يتأثرون أكثر بدخان التبغ والمواد الكيميائية التي يحتوي عليها‪³.‬‬ ‫يستطيع طبيبك أو الصيدلي مساعدتك على العثور على أفضل طريقة‬ ‫للتوقف عن التدخين‪.‬‬ ‫لمعرفة المزيد يُرجى مراجعة‪:‬‬ ‫‪ ¹‬المصدر‪/www.quit.org.au/resource-centre/media/media-centre :‬‬ ‫‪media-2010/media-april-2010/april-2010-lung-cancer-women.html‬‬ ‫‪ ²‬المصدر‪/www.quitnow.gov.au/internet/quitnow/publishing.nsf :‬‬ ‫‪Content/pregnancy-and-quitting‬‬ ‫‪ ³‬المصدر‪www.quit.org.au/downloads/Secondhandsmoke_web.pdf :‬‬ Local GP Clinics Arabic speaking Doctors are available in the following clinics: :‫يوجد أطباء يتكلمون العربية في العيادات التالية‬ Broadmeadows Family Health Care 357 Camp Road Broadmeadows 03 9309 2361 Hillcrest * Health Centre 50-52 Bamburgh Street Broadmeadows 03 9302 3005 Broadmeadows Medical Centre 332 Camp Road Broadmeadows 03 9309 2345 Pascoe Vale Road * Family Practice 1100 Pascoe Vale Road Broadmeadows 03 9309 9833 Cuthbert * Medical Centre 136 Cuthbert Street Broadmeadows 03 9309 9473 Highlands Medical Centre * Shop 22 Stockland Highlands 300-332 Grand Boulevard Craigieburn 03 8339 7200 * GP clinics that are open late some weeknights and weekends. You should always call the clinic before visiting and fees may apply. Information for the service directory has been supplied by the Northern Melbourne Medicare Local. Local GP Clinics Arabic speaking Doctors are available in the following clinics: :‫يوجد أطباء يتكلمون العربية في العيادات التالية‬ Epping * Family Medical Centre 771 High Street Epping 03 9401 1999 Rochdale Medical Centre 1A Rochdale Square Lalor 03 9465 7877 Northend * Medical Centre 48-50 Childs Road Epping 03 9408 8800 Childs Road Medical Clinic 410 Childs Road Mill Park 03 9404 2224 Broadmeadows Health Service 35 Johnstone Street Jacana 03 8345 5000 Mill Park * Superclinic 250 Childs Road Mill Park 03 9436 4155 * GP clinics that are open late some weeknights and weekends. You should always call the clinic before visiting and fees may apply. Information for the service directory has been supplied by the Northern Melbourne Medicare Local. Local GP Clinics Arabic speaking Doctors are available in the following clinics: :‫يوجد أطباء يتكلمون العربية في العيادات التالية‬ Our Lady of Rivergum Medical Centre 3 Rivergum Drive Mill Park 03 9436 0700 Roxburgh Park * Superclinic Shop 1/101 Ravenhill Boulevard Roxburgh Park 03 9308 7088 Plenty Valley * Medical Centre Shop 14 415 Mcdonalds Road Mill Park 03 9436 9677 Somerton Road * Medical Centre Shop 1 250 Somerton Road Roxburgh Park 03 9308 7955 Edwardes Street Family Clinic 32A Edwardes Street Resevoir 03 9469 5600 Settlement Road Clinic 258 Settlement Road Thomastown 03 9465 4144 * GP clinics that are open late some weeknights and weekends. You should always call the clinic before visiting and fees may apply. Information for the service directory has been supplied by the Northern Melbourne Medicare Local. Pharmacies Arabic speaking Pharmacists are available in the following Pharmacies: :‫يوجد صيادلة يتكلمون العربية في الصيدليات التالية‬ My Chemist Broadmeadows * Shop G93-95, Broadmeadows Town Centre 1099-1169 Pascoe Vale Road Broadmeadows 03 9309 5351 Dallas Pharmacy * 2 Dargie Court Dallas 03 9309 1604 Keilor Village Pharmacy * 686 Old Calder Highway Keilor 03 9336 7395 Derby Street Pharmacy * 175 Derby Street Pascoe Vale 03 9354 8769 Watsonia Pharmacy * 45-49 Watsonia Road Watsonia 03 9434 3000 * Pharmacies that are open late some weeknights and weekends. Information for the service directory has been supplied by the Northern Melbourne Medicare Local.