Recently, there has been a spurt in the quit smoking medications in the market. Some of these are available over the counter, like Nicotine inhaler, gum, patch and nasal spray. These come under different brands, strength and doses. These tend to supply nicotine to the withdrawing smokers to combat symptoms of depression, anger, agitation and restlessness, which are the natural outcome of quitting smoking. Besides, there are homeopathic remedies given on the basis of particular symptoms and these are not given to supply nicotine. Aconite, Arsenicum are given for restlessness and irritability, Avena Sativa and Valeriana are given for sleeplessness and fatigue caused by lack of nicotine in the smoker's body previously supplied by cigarette smoke with the exception of Tabacum, which is said to have reduced craving in smokers when it was given in high potency. However, there are different homeopathic combinations now available over the counter as are the other homeopathic remedies.
Again, there are prescription drugs like bupropion, wellbutrin, varenicline, clonidine etc. These create an aversion to tobacco, which sometimes comes as a shock to the smoker. Actually, the long established smoking habit needs mild medications to help the smoker to cut down the number of cigarettes smoked per day. There should be a gradual transition from a smoker to a non-smoker. This way, the smoker finds a new life full of meaning and productivity and does not miss the past habit. The prescription drugs try to do the opposite and often have serious side effects, as these aggressively require the smoker to stop the habit at once.
Apart from the above, there is a self-hypnosis technique to put control over the habit. This technique though safe, is only effective to the extent you boost your self-confidence.
Quit smoking medications should be chosen on the basis of your personal smoking problems. If you are a heavy smoker and your health is deteriorating, you may need prescription drugs. On the other hand, if you have been a long time smoker and want to quit the habit for good, you should choose mild alternatives like homeopathic combinations to stop the habit gradually and in phases.
Popular Way to Stop Smoking With Nicotine Patches
Nowadays nicotine patch is one of the popular stop smoking aids. To increase your possibilities of success, you have to stick the nicotine patch on 2 weeks before the day you decide to quit smoking. The patch will provide a certain amount of nicotine to your body the whole day and your desire to smoke will reduce.
Before you purchase any nicotine patches, it is important to know the dosage that you need to use. As they come with 3 different strengths, it is important that you apply the right dosage to avoid undesirable side effects. By using nicotine patches, you will eventually decrease the dosage till you stop using it and this helps you to get rid of your dependency on nicotine easily.
If you only want to rely on one type of stop smoking aid to kick the habit, you definitely will find these patches to be very handy. Smokers whose days are usually busy with work and chores will prefer this type of quit smoking aid. This is one of the reasons why nicotine patches are popular among smokers.
Even though study shown that nicotine patches can keep smokers off the cigarettes, they may also have some negative effects. The nicotine patch side effect such as difficulty in sleeping is common especially if you apply the patch at night. Other side effects include dizziness, stiffness, muscle ache, irritable skin and headache. These are generally linked to several factors like the brand of the patch, your skin's sensitivity, how you are using the patch and the dosage you are using.
Nicotine is surely a no-no for women who pregnant and it is suggested that you do not smoke while you using the patch because your body will then be overloaded with nicotine. Moreover your baby will also suffer the consequences. Ask your doctor on other safer ways to stop smoking which poses no danger on your unborn baby.
Generally, this stop smoking aid can help you on your way to become a non-smoker and gaining back a healthy lifestyle. However you do not really have to use nicotine to make your withdrawal symptoms more tolerable. Although the zero nicotine patches may not feed your body nicotine, it still have herbs that help you conquer those crazy moods, cold sweats and torturous cravings.
It works perfectly if you want to prevent any negative effects of nicotine patches. You can get more details about ways to stop smoking naturally and successfully from our website. Finally you will turn over a new leaf and be a non-smoker if you really put your mind to it.
Before you purchase any nicotine patches, it is important to know the dosage that you need to use. As they come with 3 different strengths, it is important that you apply the right dosage to avoid undesirable side effects. By using nicotine patches, you will eventually decrease the dosage till you stop using it and this helps you to get rid of your dependency on nicotine easily.
If you only want to rely on one type of stop smoking aid to kick the habit, you definitely will find these patches to be very handy. Smokers whose days are usually busy with work and chores will prefer this type of quit smoking aid. This is one of the reasons why nicotine patches are popular among smokers.
Even though study shown that nicotine patches can keep smokers off the cigarettes, they may also have some negative effects. The nicotine patch side effect such as difficulty in sleeping is common especially if you apply the patch at night. Other side effects include dizziness, stiffness, muscle ache, irritable skin and headache. These are generally linked to several factors like the brand of the patch, your skin's sensitivity, how you are using the patch and the dosage you are using.
Nicotine is surely a no-no for women who pregnant and it is suggested that you do not smoke while you using the patch because your body will then be overloaded with nicotine. Moreover your baby will also suffer the consequences. Ask your doctor on other safer ways to stop smoking which poses no danger on your unborn baby.
Generally, this stop smoking aid can help you on your way to become a non-smoker and gaining back a healthy lifestyle. However you do not really have to use nicotine to make your withdrawal symptoms more tolerable. Although the zero nicotine patches may not feed your body nicotine, it still have herbs that help you conquer those crazy moods, cold sweats and torturous cravings.
It works perfectly if you want to prevent any negative effects of nicotine patches. You can get more details about ways to stop smoking naturally and successfully from our website. Finally you will turn over a new leaf and be a non-smoker if you really put your mind to it.
Popular Way to Stop Smoking With Nicotine Patches
Nowadays nicotine patch is one of the popular stop smoking aids. To increase your possibilities of success, you have to stick the nicotine patch on 2 weeks before the day you decide to quit smoking. The patch will provide a certain amount of nicotine to your body the whole day and your desire to smoke will reduce.
Before you purchase any nicotine patches, it is important to know the dosage that you need to use. As they come with 3 different strengths, it is important that you apply the right dosage to avoid undesirable side effects. By using nicotine patches, you will eventually decrease the dosage till you stop using it and this helps you to get rid of your dependency on nicotine easily.
If you only want to rely on one type of stop smoking aid to kick the habit, you definitely will find these patches to be very handy. Smokers whose days are usually busy with work and chores will prefer this type of quit smoking aid. This is one of the reasons why nicotine patches are popular among smokers.
Even though study shown that nicotine patches can keep smokers off the cigarettes, they may also have some negative effects. The nicotine patch side effect such as difficulty in sleeping is common especially if you apply the patch at night. Other side effects include dizziness, stiffness, muscle ache, irritable skin and headache. These are generally linked to several factors like the brand of the patch, your skin's sensitivity, how you are using the patch and the dosage you are using.
Nicotine is surely a no-no for women who pregnant and it is suggested that you do not smoke while you using the patch because your body will then be overloaded with nicotine. Moreover your baby will also suffer the consequences. Ask your doctor on other safer ways to stop smoking which poses no danger on your unborn baby.
Generally, this stop smoking aid can help you on your way to become a non-smoker and gaining back a healthy lifestyle. However you do not really have to use nicotine to make your withdrawal symptoms more tolerable. Although the zero nicotine patches may not feed your body nicotine, it still have herbs that help you conquer those crazy moods, cold sweats and torturous cravings.
It works perfectly if you want to prevent any negative effects of nicotine patches. You can get more details about ways to stop smoking naturally and successfully from our website. Finally you will turn over a new leaf and be a non-smoker if you really put your mind to it.
Before you purchase any nicotine patches, it is important to know the dosage that you need to use. As they come with 3 different strengths, it is important that you apply the right dosage to avoid undesirable side effects. By using nicotine patches, you will eventually decrease the dosage till you stop using it and this helps you to get rid of your dependency on nicotine easily.
If you only want to rely on one type of stop smoking aid to kick the habit, you definitely will find these patches to be very handy. Smokers whose days are usually busy with work and chores will prefer this type of quit smoking aid. This is one of the reasons why nicotine patches are popular among smokers.
Even though study shown that nicotine patches can keep smokers off the cigarettes, they may also have some negative effects. The nicotine patch side effect such as difficulty in sleeping is common especially if you apply the patch at night. Other side effects include dizziness, stiffness, muscle ache, irritable skin and headache. These are generally linked to several factors like the brand of the patch, your skin's sensitivity, how you are using the patch and the dosage you are using.
Nicotine is surely a no-no for women who pregnant and it is suggested that you do not smoke while you using the patch because your body will then be overloaded with nicotine. Moreover your baby will also suffer the consequences. Ask your doctor on other safer ways to stop smoking which poses no danger on your unborn baby.
Generally, this stop smoking aid can help you on your way to become a non-smoker and gaining back a healthy lifestyle. However you do not really have to use nicotine to make your withdrawal symptoms more tolerable. Although the zero nicotine patches may not feed your body nicotine, it still have herbs that help you conquer those crazy moods, cold sweats and torturous cravings.
It works perfectly if you want to prevent any negative effects of nicotine patches. You can get more details about ways to stop smoking naturally and successfully from our website. Finally you will turn over a new leaf and be a non-smoker if you really put your mind to it.
Quitting Smoking For Women - What Ladies Need to Know to Stop Smoking Successfully!
While I'm all for gender equality, the truth is that women have a harder time at quitting smoking than men do. What is it that makes stopping smoking harder for women than it is for men?
Women smoke for different reasons than men do. They light up more because of psychological reasons such as the scent or sight of tobacco smoke. Women are also more social creatures than men, and many women often find themselves lighting up just to get together with their girl friends. Weight control is also an important issue for females, and cigarette smoking is often seen as one way to achieve that.
While ladies are still addicted to nicotine just as men are, the reasons for a woman's smoking may be completely different from a man's. That could be why traditional stop smoking methods such as nicotine replacement therapy may not work as well on women. While something like nicotine gum may be the perfect solution for a nicotine-addicted man, a woman who smokes for social reasons and weight control may find that nicotine replacement therapy does nothing to address the psychological causes for her smoking.
Another area where women different from men is why they pick up smoking again. When a woman quits smoking and finds that she has gained weight, she may panic and pick up that cigarette again just to keep the extra pounds at bay. But if you're one of these women you need to ask yourself this. Which would you prefer - dealing with a few extra pounds, or having to go through lung cancer and chemotherapy?
Since men and women have different motivations for smoking, it only follows that women should quit smoking through methods that are different from men. That's why you as a woman looking to quit smoking should look for a plan to quit smoking that's tailored specifically for ladies.
Women smoke for different reasons than men do. They light up more because of psychological reasons such as the scent or sight of tobacco smoke. Women are also more social creatures than men, and many women often find themselves lighting up just to get together with their girl friends. Weight control is also an important issue for females, and cigarette smoking is often seen as one way to achieve that.
While ladies are still addicted to nicotine just as men are, the reasons for a woman's smoking may be completely different from a man's. That could be why traditional stop smoking methods such as nicotine replacement therapy may not work as well on women. While something like nicotine gum may be the perfect solution for a nicotine-addicted man, a woman who smokes for social reasons and weight control may find that nicotine replacement therapy does nothing to address the psychological causes for her smoking.
Another area where women different from men is why they pick up smoking again. When a woman quits smoking and finds that she has gained weight, she may panic and pick up that cigarette again just to keep the extra pounds at bay. But if you're one of these women you need to ask yourself this. Which would you prefer - dealing with a few extra pounds, or having to go through lung cancer and chemotherapy?
Since men and women have different motivations for smoking, it only follows that women should quit smoking through methods that are different from men. That's why you as a woman looking to quit smoking should look for a plan to quit smoking that's tailored specifically for ladies.
Quit Smoking and Get Free From the Chains of Nicotine
I am going to be very honest with you right upfront. Getting rid of your smoking habit will not be easy. I am sure you know that by now, because maybe you have tried before.
I smoked cigarettes and cigars for 29 years. I can tell you by personal experience as a smoker and by working with drug addicts in a rehab center for a year, that nicotine is one of the most addictive drugs on earth.
Compared to antisocial drugs, cigarette smokers do not smoke for the effects of nicotine on the nervous system or to get high, they just smoke to satisfy the addiction. It is hard to quit smoking when you associate smoking with relaxation. Compared to drugs like cocaine or heroin, nicotine addiction is not progressive, meaning that you do not need to increase your nicotine intake in order to get the "benefits" of nicotine in your systems, so you do not develop "tolerance" to nicotine. According to the FDA, "tolerance" is defined as the need to smoke larger quantities in order to get the same effect. Only less than 20% of smokers develop some kind of nicotine tolerance.
I worked as a volunteer in a rehab center, helping addicts to quit their habits. One curious fact is that about 99% of addicts smoke cigarettes, and during rehab some will smoke up to 3 times more than usual. This is accepted in most rehab centers, due to the fact that cigarettes 'help" addict to get rid of the antisocial addiction. Since smoking is socially accepted and is not a mood altering drug, it is accepted. I saw addicts who, after years of quitting smoking, start to smoke again during their rehab treatments. And none of them asked for quit smoking help.
Antisocial drugs creates a bio-chemical reaction in the brain that produces the "high". Nicotine does not produce a brain high. That is a good news for smokers.
As a nicotine addict, you are not chained to the physical and physiological devastation produced by the antisocial drugs.
Another good news is that when you quit you will not feel the withdrawal symptoms associated to other drugs. Compared to antisocial drugs, nicotine withdrawal symptoms will be mild. When I quit smoking, I suffered from mild headaches, joint discomfort and mild flu like symptoms for a month or so. The sides effects will vary from smoker to smoker. Compared to crack cocaine, heroin and even alcohol withdrawal symptoms, the ones you may experience after quitting smoking will look as a walk on the park.
On the other hand, only hours after you quit smoking you will start to feel the benefits. You will start to breath better, your smell and taste senses will slowly return to normal and you will not smell like an ashtray.
I can tell you, you can kick the smoking habit for good and start living a healthier and active lifestyle. There are various products on the market to help you quit. I strongly recommend you consider all alternatives available that will support your decision to quit smoking once and for all.
I guarantee you that you will not regret you did.
After 29 years of cigarette and cigar smoking, Shawn Jimz finally quit the habit.
Today, 4 years later, Shawn is living a healthy and active lifestyle and shares information, experiences, facts, motivation and products reviews that will help you with your decision to quit smoking easier.
I smoked cigarettes and cigars for 29 years. I can tell you by personal experience as a smoker and by working with drug addicts in a rehab center for a year, that nicotine is one of the most addictive drugs on earth.
Compared to antisocial drugs, cigarette smokers do not smoke for the effects of nicotine on the nervous system or to get high, they just smoke to satisfy the addiction. It is hard to quit smoking when you associate smoking with relaxation. Compared to drugs like cocaine or heroin, nicotine addiction is not progressive, meaning that you do not need to increase your nicotine intake in order to get the "benefits" of nicotine in your systems, so you do not develop "tolerance" to nicotine. According to the FDA, "tolerance" is defined as the need to smoke larger quantities in order to get the same effect. Only less than 20% of smokers develop some kind of nicotine tolerance.
I worked as a volunteer in a rehab center, helping addicts to quit their habits. One curious fact is that about 99% of addicts smoke cigarettes, and during rehab some will smoke up to 3 times more than usual. This is accepted in most rehab centers, due to the fact that cigarettes 'help" addict to get rid of the antisocial addiction. Since smoking is socially accepted and is not a mood altering drug, it is accepted. I saw addicts who, after years of quitting smoking, start to smoke again during their rehab treatments. And none of them asked for quit smoking help.
Antisocial drugs creates a bio-chemical reaction in the brain that produces the "high". Nicotine does not produce a brain high. That is a good news for smokers.
As a nicotine addict, you are not chained to the physical and physiological devastation produced by the antisocial drugs.
Another good news is that when you quit you will not feel the withdrawal symptoms associated to other drugs. Compared to antisocial drugs, nicotine withdrawal symptoms will be mild. When I quit smoking, I suffered from mild headaches, joint discomfort and mild flu like symptoms for a month or so. The sides effects will vary from smoker to smoker. Compared to crack cocaine, heroin and even alcohol withdrawal symptoms, the ones you may experience after quitting smoking will look as a walk on the park.
On the other hand, only hours after you quit smoking you will start to feel the benefits. You will start to breath better, your smell and taste senses will slowly return to normal and you will not smell like an ashtray.
I can tell you, you can kick the smoking habit for good and start living a healthier and active lifestyle. There are various products on the market to help you quit. I strongly recommend you consider all alternatives available that will support your decision to quit smoking once and for all.
I guarantee you that you will not regret you did.
After 29 years of cigarette and cigar smoking, Shawn Jimz finally quit the habit.
Today, 4 years later, Shawn is living a healthy and active lifestyle and shares information, experiences, facts, motivation and products reviews that will help you with your decision to quit smoking easier.
The Real Effects of Cigarette Smoking on Your Life
Every smoker knows that - despite how gratifying it might be - smoking cigarettes does no good for their health. Actually, most of them know very well the effects of cigarettes smoking in their lives.
For those who are still not sure or didn't care to know more about this deadly habit though, let me list some of the very real and undisputable effects of cigarettes smoking:
- Coronary heart disease - death cause number one in the USA - is just one of the effects of smoking.
- Lung cancer; mouth cancer; throat cancer; esophagus, kidney, liver, stomach cancer and even leukemia can be the effects of cigarettes smoking. Actually, most cases of lung, mouth, tongue and throat cancers are caused by smoking cigarettes.
- COPD (Chronic Obstructive Pulmonary Diseases) like bronchitis, pneumonia, emphysema, etc. are often related to smoking.
- Erectile dysfunction and sterility are also among the effects that can be caused by cigarettes smoking.
- Smoking can also cause arteriosclerosis. The thickening and hardening of the arteries' walls.
- Hypertension, smoker cough, strokes, dry wrinkled skin, bronchial asthma, bad breath, bad smelling, yellow teeth and even some cases of blindness are related to smoking cigarettes.
Moreover, you can count among the effects of cigarettes smoking the gradual and constant deterioration of your life quality.
- The money you spend on cigarettes could be used on more important and pleasant things you need or want (Do the math and see how much you could save per year. What could you do with that extra money?).
- In today's world, smokers are more and more confined to "smoker zones", making them feel uncomfortable and guilty because of their habit. How does that affect your self esteem?
- Your body loses strength and vigor making difficult for you to do even simple things, like going up a flight of stairs without losing your breath and so.
- Did you know that every package of cigarettes you smoke delivers the same amount of radiation than a chest x-ray? That can't be good! Don't you agree?
Those are the most common effects of cigarettes smoking on your health and life. Not a nice perspective, huh?
So, if you think is time to quit smoking, just seek for advice on the several methods and programs available; pick the one that you (and your doctor!) think is best for your particular case and go for it! Millions have done it before, so you can do it too.
Now visit the site below and read about this new quit-smoking program that is different from all you have seen or heard before, and prevent yourself from suffering those nasty effects of cigarettes smoking. You'll discover that quitting smoking could be easier than you think and without having to spend huge amounts of money on expensive drugs and supplements and still not experiencing those nasty cravings or stress (not even gaining any extra weight!)
Why is Smoking So Addictive?
People can get addicted to almost anything - a sport, a hobby, certain foods and drinks, thought patterns, or work. We can also get addicted - the right word is "obsessed" - with a person, such as when we go after a celebrity or any person in a cult-like fashion. Addiction is often viewed negatively, as it poses threats to the individuals and his or her family. Daily routines are disrupted, relationships are strained, mental state is distorted, and the physical health is put in danger. Where there are addiction problems, victims and families are often suffering in one way or another and are seeking help (or at least trying to).
One of the most common forms of addiction is smoking addiction. Men, women, young, old, educated and non-educated, are all vulnerable to this type of addiction. It is spurred by tobacco companies' advertisements and subtle endorsement of the habit. The image portrayed is confidence and "coolness" by smoking; the message sent is independence. Despite health warnings from governments, people "buy into" the idea and disregard long-term health over short-term impulses.
That may be what get's people started, but what is behind the addiction in smoking cigarettes or tobacco? Why is it so difficult to overcome? Well, the main culprit in smoking addiction is nicotine, the main substance in found in tobacco leaves. Tobacco can be smoked in the forms of cigarettes, cigars, or pipes. There is about 10 milligrams of nicotine per cigarette stick, and you get about 1 to 2 milligrams of the drug from each cigarette smoked. Just how dangerous is nicotine? Well, a drop of it in a pure state is enough to kill a person. When you smoke, chew, or sniff tobacco, you are sending the substance to your brain. The brain adapts to and develops a tolerance for nicotine, starting the onset of the long and often difficult disease that many people (and their families) suffer from - addiction.
Just what happens inside the brain when nicotine is introduced? Nicotine triggers the release of norepinephrine and dopamine, two substances in the brain. The brain checks the levels of these substances and makes adjustments when necessary. When there is too much release of these chemicals, the brain's "anti-nicotine" chemicals make you feel tired or depressed. This feeling, of course, drives you to smoke even more, causing a vicious cycle that characterizes addiction.
The tired or depressed feelings, along with a host of other feelings and situations, is called a "trigger." Triggers then are feelings and situations that nudge or drive you to smoke, and are different for everyone. It can be the smell of a cigarette, the sight of cigarette butts or an ashtray, certain foods and drinks, social gatherings, the appeal of an "after dinner smoke", or stressful situations. Feelings, both positive and negative, can trigger smoking.
It is often very difficult to quit smoking as what many people would attest. How much success you will have often depends on several factors like the length of time you have been smoking, your access to tobacco, and the kind of people you spend time with. If you are serious about breaking the smoking addiction, you will definitely need help.
10 Things To Avoid When You Quit Smoking
10 Things To Avoid When You Quit Smoking
The Proper Care and Feeding of A Healthy Quit Program
We all want this quit to be the quit. We're looking for permanent
freedom from nicotine addiction. This article takes a look at some
of the things you should avoid when quitting tobacco. Build a strong
quit program by educating yourself about the process!
1) Don't be impatient. The natural tendency is to quit smoking and
expect to be done with it within a month. Cessation just doesn't
work like that. When you quit smoking, you are letting go of a habit
that you've had for many years, if not all of your adult life. It's
only fair to expect that breaking all of the old associations down
will take some time. Sit back, relax, and put some time between you
and that last smoke. Have patience with yourself, and with the
process.
2) Don't worry about forever. It can be overwhelming to think you'll
never smoke another cigarette. Don't do that to yourself. Train your
mind to stay in the here and now of today. This is where your power
is, and always will be. You can't do a thing about yesterday or
tomorrow, but you sure can control today. If you find your mind
wandering in either direction, pull it back. Pay attention to your
thoughts, and do your best to stay focused on the day you have in
front of you.
3) Don't be negative. It's been said that the average person has
approximately 66,000 thoughts in a given day, and two-thirds of them
are negative. We can be so hard on ourselves! Don't beat yourself up
for things you can't change, such as the years you spent smoking.
Don't look at past quit attempts as failures. Learn from the
experiences you've had and move on. Think about all of the positive
changes you're creating in your life. Successful long-term cessation
always starts in the mind. Focus on your purpose and develop an
attitude of gratitude. We have a way of believing what we tell
ourselves over and over. Don't feed yourself negatives. Affirm the
changes you are working to create in your life, and action will
follow more easily.
4) Don't neglect yourself. This is a time when you should be taking
extra care to make sure all of your needs are getting met. Following
these simple guidelines will help you weather withdrawal more
comfortably:
* Eat a well-balanced diet. Your body needs good quality fuel now
more than ever as it works to flush the toxins out of your system.
* Get more rest. You will need it, and chances are you'll feel extra
fatigue for a few weeks. Don't fight it. Sleep more if you can.
* Drink water. Water is a great quit aid. It helps you detox more
quickly, works well as a craving-buster, and by keeping yourself
hydrated, you'll feel better overall. Drink as much of the stuff as
you can manage.
* Exercise daily. Walking is a wonderful way to get your exercise if
you don't already have a favorite physical activity. It's a good,
low impact aerobic workout, and it works well to keep cravings in
check. Take a few 15 minute walks every day and see if it improves
your spirits.
* Take a daily multi-vitamin. Giving your body an extra boost this
way isn't a bad idea for the duration of the withdrawal process.
Cigarettes deplete so many nutrients. It may help you regain your
energy more quickly.
Withdrawal isn't a pain-free experience, but it is survivable, and
it is certainly short-lived. Always keep in mind the fact that
withdrawal from nicotine is a temporary condition.
5) Alcohol and tobacco go hand-in-hand...
Don't drink. I probably don't need to tell you that alcohol and
tobacco go hand-in-hand. New quitters are tender. Putting yourself
into a social setting where there is drinking too soon after
quitting can be dangerous. Don't rush it. The time will come when
you can have a drink without it triggering the urge to smoke, but
don't expect that to be within the first month, or perhaps even the
first few months. We're all a little different in how we go through
recovery, so defining a specific time frame isn't realistic. Just be
aware of your own situation. If you have an engagement coming up
that involves drinking and you feel nervous about that, it may be
best to postpone until you're feeling stronger. If that's not an
option, have a plan in place for how you'll manage the event smoke
free. Will you be able to excuse yourself to step our for some fresh
air? Can you request that people don't smoke around you? However you
decide to handle a situation, don't be shy about it. This is your
life we're talking about here, and quitting tobacco has to be a top
priority for awhile. Whatever you need to do to maintain your quit,
you should do. Period! Remember, life won't always be this way - it
will return to normal eventually.
6) Don't overdo. We've talked about taking care not to neglect your
physical health. Your emotional well-being is every bit as
important. Stress can build if you're not careful, and before you
know it, you're fighting a strong urge to smoke. Early cessation
creates its own tension, let alone all of the other things that come
and go in our busy daily lives. Make sure you don't let yourself get
run down to the point of exhaustion, and that you take time every
single day to destress with an activity that you enjoy. Whether it's
time alone with a good book, a hot bath, or working on a hobby, make
sure you incorporate some YOU time. Fatigue and stress are big
triggers to smoke, and it can be a quick jump to feeling that you
need a cigarette to cope. Plan ahead of time how you'll keep
yourself out of those danger zones.
7) Don't take yourself too seriously. You will have bad days. Expect
and accept that. Such is cessation, and such is life. On those off
days, make a vow to put yourself on ignore! Sometimes the best thing
we can do is to get out of our own way. Our minds can make a small
issue huge, and make a drama out of every little thing if our moods
are out of whack. When you have a bad day, use it as an excuse to
pamper yourself excessively. I say that in all seriousness. Be good
to yourself and put your thoughts on hold. Decide to wait and see
what tomorrow will bring. Nine times out of ten you'll wake up
feeling 100% better, and I promise you you'll be grateful to still
be smoke free.
8) Don't be afraid to ask for help. Statistics show that people who
quit with a healthy support system in place have a much higher rate
of success over time. If you don't have people around you who are
supportive, and even if you do, add some online support to your quit
program. Our smoking cessation forum here at About.com offers some
of the best support the Internet has to offer. There is nothing
better than bending the ear of a person who knows exactly what you
are going through. Getting help from people who have 'been there and
done that' is worth its weight in gold.
9) Don't believe that you can have "just one". There is no such
thing. It doesn't work with Lays potato chips, and it sure doesn't
work with cigarettes. Smoke one cigarette, and you run a very high
risk of being back to a pack a day quicker than you can imagine.
Don't fall for faulty thinking. A relapse always begins in the mind.
If you recognize unhealthy thoughts of smoking cropping up, it's
time to renew your resolve.
10) Don't forget. You quit smoking for a reason. Probably several.
Don't let time and distance from the habit cloud your thinking. Keep
your memory green by reviewing your reasons often. They will never
be less true as time goes by, but they can feel less critical if
you're not careful.
Cessation is a journey. Take it one simple day at a time, and you'll
find that what started out as a difficult task soon enough becomes
an enjoyable challenge.
The Proper Care and Feeding of A Healthy Quit Program
We all want this quit to be the quit. We're looking for permanent
freedom from nicotine addiction. This article takes a look at some
of the things you should avoid when quitting tobacco. Build a strong
quit program by educating yourself about the process!
1) Don't be impatient. The natural tendency is to quit smoking and
expect to be done with it within a month. Cessation just doesn't
work like that. When you quit smoking, you are letting go of a habit
that you've had for many years, if not all of your adult life. It's
only fair to expect that breaking all of the old associations down
will take some time. Sit back, relax, and put some time between you
and that last smoke. Have patience with yourself, and with the
process.
2) Don't worry about forever. It can be overwhelming to think you'll
never smoke another cigarette. Don't do that to yourself. Train your
mind to stay in the here and now of today. This is where your power
is, and always will be. You can't do a thing about yesterday or
tomorrow, but you sure can control today. If you find your mind
wandering in either direction, pull it back. Pay attention to your
thoughts, and do your best to stay focused on the day you have in
front of you.
3) Don't be negative. It's been said that the average person has
approximately 66,000 thoughts in a given day, and two-thirds of them
are negative. We can be so hard on ourselves! Don't beat yourself up
for things you can't change, such as the years you spent smoking.
Don't look at past quit attempts as failures. Learn from the
experiences you've had and move on. Think about all of the positive
changes you're creating in your life. Successful long-term cessation
always starts in the mind. Focus on your purpose and develop an
attitude of gratitude. We have a way of believing what we tell
ourselves over and over. Don't feed yourself negatives. Affirm the
changes you are working to create in your life, and action will
follow more easily.
4) Don't neglect yourself. This is a time when you should be taking
extra care to make sure all of your needs are getting met. Following
these simple guidelines will help you weather withdrawal more
comfortably:
* Eat a well-balanced diet. Your body needs good quality fuel now
more than ever as it works to flush the toxins out of your system.
* Get more rest. You will need it, and chances are you'll feel extra
fatigue for a few weeks. Don't fight it. Sleep more if you can.
* Drink water. Water is a great quit aid. It helps you detox more
quickly, works well as a craving-buster, and by keeping yourself
hydrated, you'll feel better overall. Drink as much of the stuff as
you can manage.
* Exercise daily. Walking is a wonderful way to get your exercise if
you don't already have a favorite physical activity. It's a good,
low impact aerobic workout, and it works well to keep cravings in
check. Take a few 15 minute walks every day and see if it improves
your spirits.
* Take a daily multi-vitamin. Giving your body an extra boost this
way isn't a bad idea for the duration of the withdrawal process.
Cigarettes deplete so many nutrients. It may help you regain your
energy more quickly.
Withdrawal isn't a pain-free experience, but it is survivable, and
it is certainly short-lived. Always keep in mind the fact that
withdrawal from nicotine is a temporary condition.
5) Alcohol and tobacco go hand-in-hand...
Don't drink. I probably don't need to tell you that alcohol and
tobacco go hand-in-hand. New quitters are tender. Putting yourself
into a social setting where there is drinking too soon after
quitting can be dangerous. Don't rush it. The time will come when
you can have a drink without it triggering the urge to smoke, but
don't expect that to be within the first month, or perhaps even the
first few months. We're all a little different in how we go through
recovery, so defining a specific time frame isn't realistic. Just be
aware of your own situation. If you have an engagement coming up
that involves drinking and you feel nervous about that, it may be
best to postpone until you're feeling stronger. If that's not an
option, have a plan in place for how you'll manage the event smoke
free. Will you be able to excuse yourself to step our for some fresh
air? Can you request that people don't smoke around you? However you
decide to handle a situation, don't be shy about it. This is your
life we're talking about here, and quitting tobacco has to be a top
priority for awhile. Whatever you need to do to maintain your quit,
you should do. Period! Remember, life won't always be this way - it
will return to normal eventually.
6) Don't overdo. We've talked about taking care not to neglect your
physical health. Your emotional well-being is every bit as
important. Stress can build if you're not careful, and before you
know it, you're fighting a strong urge to smoke. Early cessation
creates its own tension, let alone all of the other things that come
and go in our busy daily lives. Make sure you don't let yourself get
run down to the point of exhaustion, and that you take time every
single day to destress with an activity that you enjoy. Whether it's
time alone with a good book, a hot bath, or working on a hobby, make
sure you incorporate some YOU time. Fatigue and stress are big
triggers to smoke, and it can be a quick jump to feeling that you
need a cigarette to cope. Plan ahead of time how you'll keep
yourself out of those danger zones.
7) Don't take yourself too seriously. You will have bad days. Expect
and accept that. Such is cessation, and such is life. On those off
days, make a vow to put yourself on ignore! Sometimes the best thing
we can do is to get out of our own way. Our minds can make a small
issue huge, and make a drama out of every little thing if our moods
are out of whack. When you have a bad day, use it as an excuse to
pamper yourself excessively. I say that in all seriousness. Be good
to yourself and put your thoughts on hold. Decide to wait and see
what tomorrow will bring. Nine times out of ten you'll wake up
feeling 100% better, and I promise you you'll be grateful to still
be smoke free.
8) Don't be afraid to ask for help. Statistics show that people who
quit with a healthy support system in place have a much higher rate
of success over time. If you don't have people around you who are
supportive, and even if you do, add some online support to your quit
program. Our smoking cessation forum here at About.com offers some
of the best support the Internet has to offer. There is nothing
better than bending the ear of a person who knows exactly what you
are going through. Getting help from people who have 'been there and
done that' is worth its weight in gold.
9) Don't believe that you can have "just one". There is no such
thing. It doesn't work with Lays potato chips, and it sure doesn't
work with cigarettes. Smoke one cigarette, and you run a very high
risk of being back to a pack a day quicker than you can imagine.
Don't fall for faulty thinking. A relapse always begins in the mind.
If you recognize unhealthy thoughts of smoking cropping up, it's
time to renew your resolve.
10) Don't forget. You quit smoking for a reason. Probably several.
Don't let time and distance from the habit cloud your thinking. Keep
your memory green by reviewing your reasons often. They will never
be less true as time goes by, but they can feel less critical if
you're not careful.
Cessation is a journey. Take it one simple day at a time, and you'll
find that what started out as a difficult task soon enough becomes
an enjoyable challenge.
Quitting Made Easier
I'm not sure when it was first developed, but psychologists developed the bio-psycho-social model to break addictions, whether it's alcohol, smoking, overeating, etc.
Essentially, the biopsychosocial model recognizes three distinct parts of life that must be addressed for a person to successfully break an addiction: 1) Physical; 2) Behavior; and 3) Psychological.
With smoking, the physical aspect is our body's dependence/craving for the chemical, nicotine.
The behavior aspect is how we pair the smoking behavior with other activities such as wake up and immediately smoke, answer the phone and light one up, have coffee and smoke, run into a sudden and stressful situation and reach for a cigarette, etc. Most smokers have paired many behaviors with smoking.
The psychological aspect involves how smokers view themselves and how they perceive the benefits of smoking.
To break the habit, it's important to break each aspect down and figure out how you, individually, relate to them.
The reason many people have success with nicotine replacement therapies (patches, gum) is that it satisfies and decreases over time the physical need for nicotine WHILE you work to change the behavioral and psychological elements to your smoking.
It takes the body only three days to eliminate nicotine from your body so, in essence, this is the least difficult part to overcome when you quit.
To change the behavior aspect of the smoking addiction you have to figure out how to "mess with your habit". This is done by taking an inventory of how you actually smoke and all the activities involved. If you normally buy cigarettes by the carton, change that by buying only one pack at a time. If you always smoke while driving to work, take the ashtray out of the car, drive a different route, take someone along who you will not smoke around.
As many activities you can change in the initial quit process the easier your quit will be. The more you change things the easier it is to break the behavioral activities associated with smoking. The changes don't have to be permanent, but you should change your behavior significantly during the first couple of weeks and months of your quit.
The psychological aspect is where the real battle is won or lost. We all know that the mind is very powerful. The good news is we can get the mind to work either for or against us. It's totally up to us!!
When I've mentioned that I believe quitting is 95% mental, this is where it comes from. If your self-talk constantly tells you that you are worthless, you will, indeed, behave as a worthless person. If your self-talk constantly tells you that you are worthy, smart, happy, you will have more self-esteem and project confidence and happiness to those around you.
To change the psychological aspect of smoking it is important to take an inventory of how you perceive smoking satisfies your needs, think about why you smoke, etc. Then create some new beliefs that tell you you don't need cigarettes, that smoking doesn't really calm you (nicotine's a stimulant, for goodness sake), etc.
Create new scripts for the self-talk that goes on inside you. "I don't need to smoke! I can't stand smelling like stale tobacco! I can quit!" The self-talk will take place whether you control it or not. If you are passive the self-talk will continue to reinforce your addictive beliefs, and that is where fear of quitting and doubt as to your ability to quit comes from. However, if you are pro-active in controlling your self-talk with positive reinforcements you will respond that way.
Think of the bio-psycho-social model as a triangle. One side is the physical, one side the behavioral and the third side is the psychological aspect of addiction. Draw a triangle on a piece of paper and label each side. Under the headings write out your addictive behaviors and beliefs and then write your new plan of changed activities and thoughts.
Once you knock two or more sides of the triangle away, the addiction (triangle) can no longer support itself.
Essentially, the biopsychosocial model recognizes three distinct parts of life that must be addressed for a person to successfully break an addiction: 1) Physical; 2) Behavior; and 3) Psychological.
With smoking, the physical aspect is our body's dependence/craving for the chemical, nicotine.
The behavior aspect is how we pair the smoking behavior with other activities such as wake up and immediately smoke, answer the phone and light one up, have coffee and smoke, run into a sudden and stressful situation and reach for a cigarette, etc. Most smokers have paired many behaviors with smoking.
The psychological aspect involves how smokers view themselves and how they perceive the benefits of smoking.
To break the habit, it's important to break each aspect down and figure out how you, individually, relate to them.
The reason many people have success with nicotine replacement therapies (patches, gum) is that it satisfies and decreases over time the physical need for nicotine WHILE you work to change the behavioral and psychological elements to your smoking.
It takes the body only three days to eliminate nicotine from your body so, in essence, this is the least difficult part to overcome when you quit.
To change the behavior aspect of the smoking addiction you have to figure out how to "mess with your habit". This is done by taking an inventory of how you actually smoke and all the activities involved. If you normally buy cigarettes by the carton, change that by buying only one pack at a time. If you always smoke while driving to work, take the ashtray out of the car, drive a different route, take someone along who you will not smoke around.
As many activities you can change in the initial quit process the easier your quit will be. The more you change things the easier it is to break the behavioral activities associated with smoking. The changes don't have to be permanent, but you should change your behavior significantly during the first couple of weeks and months of your quit.
The psychological aspect is where the real battle is won or lost. We all know that the mind is very powerful. The good news is we can get the mind to work either for or against us. It's totally up to us!!
When I've mentioned that I believe quitting is 95% mental, this is where it comes from. If your self-talk constantly tells you that you are worthless, you will, indeed, behave as a worthless person. If your self-talk constantly tells you that you are worthy, smart, happy, you will have more self-esteem and project confidence and happiness to those around you.
To change the psychological aspect of smoking it is important to take an inventory of how you perceive smoking satisfies your needs, think about why you smoke, etc. Then create some new beliefs that tell you you don't need cigarettes, that smoking doesn't really calm you (nicotine's a stimulant, for goodness sake), etc.
Create new scripts for the self-talk that goes on inside you. "I don't need to smoke! I can't stand smelling like stale tobacco! I can quit!" The self-talk will take place whether you control it or not. If you are passive the self-talk will continue to reinforce your addictive beliefs, and that is where fear of quitting and doubt as to your ability to quit comes from. However, if you are pro-active in controlling your self-talk with positive reinforcements you will respond that way.
Think of the bio-psycho-social model as a triangle. One side is the physical, one side the behavioral and the third side is the psychological aspect of addiction. Draw a triangle on a piece of paper and label each side. Under the headings write out your addictive behaviors and beliefs and then write your new plan of changed activities and thoughts.
Once you knock two or more sides of the triangle away, the addiction (triangle) can no longer support itself.
40 tips for a successful quit
1. It's not as hard as you think. Once you begin to be honest with
yourself and to look at the facts about smoking, it will become a
pleasure to remove this addiction from your life.
2. Square off with your smoking habit. Look at it and size it up.
Ask yourself exactly what it is doing for you; then ask yourself
what it is not doing for you. You can begin with your hair and work
your way down to the tips of your toes. It is a medical fact that
smoking affects every organ in the human body in a harmful way.
3. Look at quitting cigarettes as giving yourself a gift - a very
big gift. You are giving yourself a better quality of life and, very
possibly, a longer life. You are giving yourself a healthier body.
You are giving yourself more self-esteem. Wrap all this in a package
and look at it for the gift it really is, then "Go for it"!
4. Set a date. Make a commitment. Give it a try. Remember, it is
alright if you don't succeed at first. Just keep trying. The only
way you can lose is by ceasing to try.
5. Don't look at it as if you are giving up something. This makes it
seem too much like a loss. What you are really doing is tossing
something out of your life that has done you harm and doesn't belong
here anymore. You are throwing away pure garbage. No longer are you
going to allow your lungs to be resting place for nicotine and tars.
6. Always keep a positive attitude. After all, this is one of the
most positive things you've ever done. Stay away from negative
people and worrisome situations.
7. Quit for yourself. Even though your family and loved ones will
benefit tremendously from your quitting, it is you that will benefit
the most.
8. Treat giving up smoking with the respect it rightly deserves.
Become willing to go to any lengths to remove it from your life. If
you are not willing, try praying for the willingness. This usually
works.
9. Look up the word "nicotine" in your dictionary and write down the
definition in big letters: "A poisonous alkaloid used as an
insecticide." Put it where you can see it.
10. Don't say "I'll take my chances" and continue to smoke. They are
not ours to take. We didn't give ourselves life and we don't have
the right to "take our chances" on giving it away. That is up to a
higher power.
11. Don't fool yourself by saying you have too many pressures in
your life right now to give up cigarettes. If you are smoking, this
in itself is a pressure, a very great pressure. Every day is a
gamble and your life is at stake. By getting nicotine out of your
life, other things will become easier to handle. You will feel
better about yourself and you will have more energy. You will have
accomplished something more meaningful than all the money and
material objects you could ever acquire. You will have given
yourself what no one else could give you. You will no longer have
the pressure of being a smoker.
12. Don't use the excuse that you might gain weight to justify your
continuing to smoke. Even if you do gain a little, the fact that you
will be more active and will get more exercise should counteract any
weight gain. Remember, overeating, not stopping smoking, causes
weight gain.
13. Plan to do things that will keep your mind off smoking.
Sometimes our minds can be our worst enemies. They will tell us that
we need a cigarette for just about any reason that is handy at the
time. By doing things like going to the movies in the non-smoking
section, munching on corn or sucking on a lollipop, we can keep our
minds occupied and get a break. Go to museums and other places where
smoking isn't allowed. Swimming is a good idea, too.
14. Quit smoking one day at a time and think only about the part of
the day your are in. "I am not going to smoke before noon." "I am
not going to smoke before 3 o'clock." Sometimes just do it one hour
at a time. This is a lot easier than trying to quit forever.
15. Don't subject yourself to smoky situations. If you do come in
contact with someone who is smoking, just say to yourself, "He is
having the cigarette I might be having", then, be grateful you don't
have to have it.
16. While you are quitting, look at it as an investment. Once you
have quit for one hour, you have invested this hour in becoming a
healthier person. Now, invest one more hour. Continue to add to your
investment hour by hour. It will grow and become more valuable as
the hours go by. You will begin to see and feel the rewards from
this investment more and more. Protect and guard it just as you
would a treasure.
17. Start being kind to yourself. It is the beginning of a new way
of life for you and you are the most important one there. Treat
yourself with respect and love and remember, you are no longer
filling you system with poison every few minutes. Breathe the clean
air and breathe it deeply. Smell the different and wonderful
fragrances. Begin to spend time outdoors close to nature. Many new
sensations await you.
18. Don't get too angry. If we are angry, our minds tell us we need
a cigarette to cope. Until your mind learns that it doesn't need a
cigarette to cope, try to avoid situations that might be setting you
up. Avoid certain people that may bother you. If you can't get some
time off, quit smoking on a long weekend. Avoid, as best you can,
things like getting stuck in traffic. Use a lot of caution. Anger
can be very destructive.
19. Don't get too hungry. It is amazing how our minds will tell us
that everything's wrong when all we really need to do is eat.
20. Don't get too tired. If we are tired, it is easy to become
irritated and when we get irritated our minds will tell us that a
cigarette will help. Our overall resistance becomes weak and it is
easy to say, "Oh well, I guess I'll have a smoke."
21. Don't get too lonely. It is good to know some people who are
going through the same thing.
22. You can remember these four things by the word "HALT": Hungry,
Angry, Lonely, Tired. If you feel you need a cigarette, check. Make
sure you are not experiencing any of these.
23. Don't get too bored. It is hard to just sit and not smoke. Keep
busy. Find things to do that you enjoy. Bike riding, hiking,
swimming, exploring new places, trying new restaurants. This is the
time to indulge yourself.
24. Have something to fidget with. We are accustomed to holding a
cigarette; being without one might leave our hands at a loss. Get a
small rubber ball or a yo-yo. Play dough is good also or a piece of
clay.
25. Have something handy to put in your mouth. Life Savers,
sugarless gum, lollipops, etc. Avoid fattening foods like cookies.
They don't last long and they fill you up. Experiment while you are
still smoking to see what will relieve the craving. If Life Savers
work, then stock up.
26. If you always have a cigarette with a cup of coffee, stop
drinking coffee before you quit smoking.
27. Don't drink alcohol while you are quitting. Once alcohol is in
you system your defenses will be greatly diminished.
28. Remember that the discomfort you experience in the first 2 weeks
will definitely come to an end and you will never have to go through
it again.
29. Frequently give yourself a pat on the back. What you are doing
isn't easy by any means. It takes a lot of guts to try to quit
smoking.
30. If you are feeling pain from withdrawal, let it become a lasting
memory to serve as a reminder of exactly how strong the drug
nicotine is and how hooked you really are.
31. Remember: every minute you were sucking on cigarettes they were
sucking on you. They were sucking the very life out of you. Don't
let them have any more.
32. Avoid the self-pity trap. If we begin to feel sorry for
ourselves, our minds will tell us that we deserve a cigarette to
make us feel better.
33. Remember: if you just keep trying, you will win. It is good
against evil and the odds are stacked in your favor.
34. Before quitting, plan your activities for the first few days
after you quit. This way you won't have to make too many decisions
while you are withdrawing. At first, making decisions may be hard
without a cigarette.
35. If you are not going to quit right away, then start cutting
down. If you smoke 2 packs a day and you cut back 1 cigarette a day
for a month, you will be down to just 10 cigarettes a day. Some
people, however, have found cutting back to be almost as hard as
quitting.
36. Drink lots of liquids to help flush the poison out of your
system. Orange juice is good because smoking depletes the Vitamin C
content in our bodies.
37. Remember: it is the first cigarette that gets you started. It
takes only one. This is the one you can't have. You can always put
off lighting that first one for a little while. Don't fool yourself
and think you can start and stop at will. You can't. Many people
have tried this and gone on to live the rest of their lives never to
experience freedom from nicotine again.
38. Frequently remind yourself about the differences you have
noticed in yourself. Things like: your breath no longer smells like
a dirty ashtray, your fingers aren't stained from tobacco, that
sickly sounding smoker's cough is disappearing, your senses of smell
and taste are returning, your complexion is beginning to improve,
your general attitude about yourself is better because you are
beginning to really care about yourself.
39. Give it away. Whenever you have a chance to give your
experience, strength, and hope to another smoker, use it. This act
of giving will insure your chances for staying off nicotine and give
strength to others who need it. There is much reward in helping
someone else to gain freedom from this harmful substance.
40. Have a follow-up program. Don't assume it is over because you
have made it through a couple of weeks. Nicotine is very cunning
yourself and to look at the facts about smoking, it will become a
pleasure to remove this addiction from your life.
2. Square off with your smoking habit. Look at it and size it up.
Ask yourself exactly what it is doing for you; then ask yourself
what it is not doing for you. You can begin with your hair and work
your way down to the tips of your toes. It is a medical fact that
smoking affects every organ in the human body in a harmful way.
3. Look at quitting cigarettes as giving yourself a gift - a very
big gift. You are giving yourself a better quality of life and, very
possibly, a longer life. You are giving yourself a healthier body.
You are giving yourself more self-esteem. Wrap all this in a package
and look at it for the gift it really is, then "Go for it"!
4. Set a date. Make a commitment. Give it a try. Remember, it is
alright if you don't succeed at first. Just keep trying. The only
way you can lose is by ceasing to try.
5. Don't look at it as if you are giving up something. This makes it
seem too much like a loss. What you are really doing is tossing
something out of your life that has done you harm and doesn't belong
here anymore. You are throwing away pure garbage. No longer are you
going to allow your lungs to be resting place for nicotine and tars.
6. Always keep a positive attitude. After all, this is one of the
most positive things you've ever done. Stay away from negative
people and worrisome situations.
7. Quit for yourself. Even though your family and loved ones will
benefit tremendously from your quitting, it is you that will benefit
the most.
8. Treat giving up smoking with the respect it rightly deserves.
Become willing to go to any lengths to remove it from your life. If
you are not willing, try praying for the willingness. This usually
works.
9. Look up the word "nicotine" in your dictionary and write down the
definition in big letters: "A poisonous alkaloid used as an
insecticide." Put it where you can see it.
10. Don't say "I'll take my chances" and continue to smoke. They are
not ours to take. We didn't give ourselves life and we don't have
the right to "take our chances" on giving it away. That is up to a
higher power.
11. Don't fool yourself by saying you have too many pressures in
your life right now to give up cigarettes. If you are smoking, this
in itself is a pressure, a very great pressure. Every day is a
gamble and your life is at stake. By getting nicotine out of your
life, other things will become easier to handle. You will feel
better about yourself and you will have more energy. You will have
accomplished something more meaningful than all the money and
material objects you could ever acquire. You will have given
yourself what no one else could give you. You will no longer have
the pressure of being a smoker.
12. Don't use the excuse that you might gain weight to justify your
continuing to smoke. Even if you do gain a little, the fact that you
will be more active and will get more exercise should counteract any
weight gain. Remember, overeating, not stopping smoking, causes
weight gain.
13. Plan to do things that will keep your mind off smoking.
Sometimes our minds can be our worst enemies. They will tell us that
we need a cigarette for just about any reason that is handy at the
time. By doing things like going to the movies in the non-smoking
section, munching on corn or sucking on a lollipop, we can keep our
minds occupied and get a break. Go to museums and other places where
smoking isn't allowed. Swimming is a good idea, too.
14. Quit smoking one day at a time and think only about the part of
the day your are in. "I am not going to smoke before noon." "I am
not going to smoke before 3 o'clock." Sometimes just do it one hour
at a time. This is a lot easier than trying to quit forever.
15. Don't subject yourself to smoky situations. If you do come in
contact with someone who is smoking, just say to yourself, "He is
having the cigarette I might be having", then, be grateful you don't
have to have it.
16. While you are quitting, look at it as an investment. Once you
have quit for one hour, you have invested this hour in becoming a
healthier person. Now, invest one more hour. Continue to add to your
investment hour by hour. It will grow and become more valuable as
the hours go by. You will begin to see and feel the rewards from
this investment more and more. Protect and guard it just as you
would a treasure.
17. Start being kind to yourself. It is the beginning of a new way
of life for you and you are the most important one there. Treat
yourself with respect and love and remember, you are no longer
filling you system with poison every few minutes. Breathe the clean
air and breathe it deeply. Smell the different and wonderful
fragrances. Begin to spend time outdoors close to nature. Many new
sensations await you.
18. Don't get too angry. If we are angry, our minds tell us we need
a cigarette to cope. Until your mind learns that it doesn't need a
cigarette to cope, try to avoid situations that might be setting you
up. Avoid certain people that may bother you. If you can't get some
time off, quit smoking on a long weekend. Avoid, as best you can,
things like getting stuck in traffic. Use a lot of caution. Anger
can be very destructive.
19. Don't get too hungry. It is amazing how our minds will tell us
that everything's wrong when all we really need to do is eat.
20. Don't get too tired. If we are tired, it is easy to become
irritated and when we get irritated our minds will tell us that a
cigarette will help. Our overall resistance becomes weak and it is
easy to say, "Oh well, I guess I'll have a smoke."
21. Don't get too lonely. It is good to know some people who are
going through the same thing.
22. You can remember these four things by the word "HALT": Hungry,
Angry, Lonely, Tired. If you feel you need a cigarette, check. Make
sure you are not experiencing any of these.
23. Don't get too bored. It is hard to just sit and not smoke. Keep
busy. Find things to do that you enjoy. Bike riding, hiking,
swimming, exploring new places, trying new restaurants. This is the
time to indulge yourself.
24. Have something to fidget with. We are accustomed to holding a
cigarette; being without one might leave our hands at a loss. Get a
small rubber ball or a yo-yo. Play dough is good also or a piece of
clay.
25. Have something handy to put in your mouth. Life Savers,
sugarless gum, lollipops, etc. Avoid fattening foods like cookies.
They don't last long and they fill you up. Experiment while you are
still smoking to see what will relieve the craving. If Life Savers
work, then stock up.
26. If you always have a cigarette with a cup of coffee, stop
drinking coffee before you quit smoking.
27. Don't drink alcohol while you are quitting. Once alcohol is in
you system your defenses will be greatly diminished.
28. Remember that the discomfort you experience in the first 2 weeks
will definitely come to an end and you will never have to go through
it again.
29. Frequently give yourself a pat on the back. What you are doing
isn't easy by any means. It takes a lot of guts to try to quit
smoking.
30. If you are feeling pain from withdrawal, let it become a lasting
memory to serve as a reminder of exactly how strong the drug
nicotine is and how hooked you really are.
31. Remember: every minute you were sucking on cigarettes they were
sucking on you. They were sucking the very life out of you. Don't
let them have any more.
32. Avoid the self-pity trap. If we begin to feel sorry for
ourselves, our minds will tell us that we deserve a cigarette to
make us feel better.
33. Remember: if you just keep trying, you will win. It is good
against evil and the odds are stacked in your favor.
34. Before quitting, plan your activities for the first few days
after you quit. This way you won't have to make too many decisions
while you are withdrawing. At first, making decisions may be hard
without a cigarette.
35. If you are not going to quit right away, then start cutting
down. If you smoke 2 packs a day and you cut back 1 cigarette a day
for a month, you will be down to just 10 cigarettes a day. Some
people, however, have found cutting back to be almost as hard as
quitting.
36. Drink lots of liquids to help flush the poison out of your
system. Orange juice is good because smoking depletes the Vitamin C
content in our bodies.
37. Remember: it is the first cigarette that gets you started. It
takes only one. This is the one you can't have. You can always put
off lighting that first one for a little while. Don't fool yourself
and think you can start and stop at will. You can't. Many people
have tried this and gone on to live the rest of their lives never to
experience freedom from nicotine again.
38. Frequently remind yourself about the differences you have
noticed in yourself. Things like: your breath no longer smells like
a dirty ashtray, your fingers aren't stained from tobacco, that
sickly sounding smoker's cough is disappearing, your senses of smell
and taste are returning, your complexion is beginning to improve,
your general attitude about yourself is better because you are
beginning to really care about yourself.
39. Give it away. Whenever you have a chance to give your
experience, strength, and hope to another smoker, use it. This act
of giving will insure your chances for staying off nicotine and give
strength to others who need it. There is much reward in helping
someone else to gain freedom from this harmful substance.
40. Have a follow-up program. Don't assume it is over because you
have made it through a couple of weeks. Nicotine is very cunning
Subscribe to:
Posts (Atom)