Smoking How to Quit

Help I Can Not Quit Smoking! Does this sound familiar? Why Is It So Hard to Quit Smoking?

"Mark Twain said, "Quitting smoking is easy. I've done it a thousand times." Maybe you've tried to quit, too. Why is quitting and staying quit hard for so many people? The answer is nicotine."

All right so what is Nicotine

Nicotine is an addictive, poisonous chemical found naturally in tobacco. It can also be made in the laboratory. When it enters the body, nicotine causes an increased heart rate and use of oxygen by the heart, and a sense of well-being and relaxation. It is also used as an insecticide. It is highly addictive -- as addictive as heroin or cocaine. Over time, a person becomes physically and emotionally addicted to, or dependent on, nicotine.

"Nicotine mimics the affects of acetylcholine (nerve signal transmitter) and it acts primarily on the autonomic nervous system. As such, it can be dangerous. Nicotine can cause respiratory failure and paralysis at doses of less than 50 mg. Smaller amounts can cause nausea, dizziness, lowered blood pressure, and heart palpitations.

A smoker inhales approximately 3g of nicotine per cigarette. Even this small amount constricts blood vessels, increases the heart rate, and acts on the central nervous system. It also confers a feeling of well-being and alertness on the smoker."

Studies have shown that smokers must deal with both the physical and psychological dependence to be successful at quitting and staying quit.

Several different factors can affect how long it takes the body to remove nicotine and its by-products. In general, a regular smoker will have nicotine or its by-products, such as cotinine, in the body for about 3 to 4 days after stopping.

So What are the withdrawal Symptoms?

"If a person has smoked regularly for a few weeks or longer and suddenly stops using tobacco or greatly reduces the amount smoked, they will have withdrawal symptoms. Symptoms usually start within a few hours of the last cigarette and peak about 2 to 3 days later.

Withdrawal symptoms can last for a few days to up to several weeks. Withdrawal symptoms can include any of the following :

• dizziness (which may only last 1-2 days after quitting)

• depression

• feelings of frustration, impatience, and anger

• anxiety

• irritability

• sleep disturbances, including having trouble falling asleep and staying asleep, and having bad dreams or even nightmares

• trouble concentrating

• restlessness

• headaches

• tiredness

• increased appetite

Remember you were not BORN a smoker! Quitting smoking is an attainable goal. Smoking is not a necessity for living. We only need food, water, shelter and love! Are you ready to Quit Smoking? Below is a list of tips to help you quit smoking and stay smoke free for the rest of your life! Today is the day you decide to free yourself and live a happy healthy life for yourself and your loved ones!

1. PREPARE TO QUIT SMOKING

Plan for Success! As we all know a man with no plan is a man planning for failure.

• MAKE A DATE and stick to it. Pick a day and mark it on your calendar. Avoid holidays or high-stress times at home or work. Once you pick a date DO NOT change it! Tell yourself everyday "this is the day I am going to be FREE"

• Plan to think POSITIVE - make a conscious effort to think positive. Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be. Visualize yourself as a healthy non-smoker. Remember getting emotionally prepared makes it easier to quit smoking successfully.
• Think about your reasons for quitting. They may include your health, your family's health, money, or just being tired off the hassle of smoking. "Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, etc..."

• Write your reasons down. Each day, pick one reason and repeat it to yourself ten times. Here are a few good reasons to quit smoking :
  • Improve my health and ensure a longer life,

  • better smelling clothes, hair, breath, home, and car,

  • activities will no longer leave you out of breath,

  • fewer wrinkles,

  • be free of my morning cough,

  • reduce the number of coughs, colds, and earaches,

  • more money

  • whiter teeth healthier gums

  • food will taste better,

  • sense of smell will return,

  • I will have more control over my life.

• Decide whether or not you are going to use Nicotine replace therapy such as nicotine gums, patches or puffers. Speak with your physician about your options.

• Ask Friends and Family for Support - build a strong support system at home and work, ask friends if they will be "on call" to talk when you have cravings or join a quit group for support and to help you gain quitting skills.

• Plan a Survival Kit - "You'll need substitutes for the pleasures of smoking or chewing. You can get oral satisfaction from low calorie snacks, gum or toothpicks. Drink water or fruit juice. Chew on a carrot or celery stick. Shell and eat sunflower seeds. Drink a glass of milk. Brush your teeth. You can keep your hands busy with finger puzzles, pencils, or coffee stirrers. Have your survival kit ready and carry with you for the times you'll need it. If none of these tactics work, try telling yourself you will live longer being tobacco free. Call a friend."

• The day before quitting, throw out all your cigarettes. Wash and put away ashtrays.

• Wash your clothes to get rid of the smell of smoke. Clean your car or house too.

• "Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way."

• "Of course you can't change your whole life. But avoid those situations that make you want to smoke the most - at least for the first few weeks - can make a huge difference.

• If you normally join other smokers on coffee breaks, for example, go for a short walk instead.

• Avoid bars, parties or other activities that will make it hard not to smoke. Drinking alcohol may make it harder to say "no" to cigarettes.

• "Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking."

• "Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes."

• No matter how committed you are, at times you may crave a cigarette.

• When cravings hit, take a walk, call a friend, do anything you can to keep from smoking. Cravings usually pass within a few minutes.

• If you need to put something in your mouth, try sugarless gum, flavored toothpicks, sunflower seed or carrots. Remember your Survival KIT!

• Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.

• Change your routine- Try to avoid the shop you usually buy cigarettes. Perhaps you should avoid the pub or the break room at work if there are lots of smokers around you. Try doing something totally different. Surprise yourself!

• Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.

• Go for a walk, go bowling, do whatever you enjoy. Exercise is a good way to relieve the stress and edgy feelings you may have when you first quit.

• Exercise will also help control your weight while quitting.

• Ever consider Meditation? Well now is your chance to try something new add a meditation or yoga class to your weekly schedule you may be pleasantly surprised at the results.

• Try Deep Breathing! Feel an urge coming on take a really deep breath hold for a couple of seconds and then a long exhale. You will be surprised at home much this helps with your cravings.

• "Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents."

• " NO EXCUSES - Don't use a crisis or even good news to be an excuse for "just one cigarette" there is no such thing - you will soon want the next and the next...."

• Know Your Barriers

• "Your program for success continues when you ask yourself, "What barriers have I been putting up to keep me from quitting? What obstacles have been protecting my addiction?" " Ask yourself the hard questions like am I sabotaging myself?

• Studies show that if you can make it through the first day without a cigarette, you are ten times more likely to quit for good.

Want to know how to develop a healthy living plan?

Want a few extra tips on living healthy? Check out my article Top 10 Tips to Healthy Living.

Additional links for help:

Smoking Cessation Resources Fact Sheet

http://www.wisegeek.com/what-is-nicotine.htm

http://www.cancer.org/docroot/PED/content/PED_10_13X_Guide_for_Quitting_Smoking.asp

http://www.quitsmokingsupport.com/10steps.htm

http://www.quitsmokingsupport.com/10steps.htm

http://www.lewistownhospital.org/body.cfm?id=217

http://www.buzzle.com/articles/quit-smoking-10-tips-help-give-up.html

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