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Between 2 weeks and 3 months after that last puff, your circulation improves, walking becomes easier and your lung functions increase. After a year of being a non-smoker, you’ll lessen your chances of coronary heart disease by 50 percent, compared to smokers. When you take a puff on that cigarette, you’re inhaling approximately 4,000 chemical compounds contained within the smoke. From tar to nicotine, several of these compounds are known carcinogens, meaning they’re cancer-causing. If you ask most people what are the most common diseases caused by smoking they’ll say lung cancer and emphysema - but surprisingly, heart disease is the biggest killer of smokers, at almost twice the rate of lung cancer and emphysema. Eight hours after quitting, the carbon monoxide level in your blood returns to normal, and your oxygen level in your bloodstream increases to normal. At 24 hours your chances of suffering a heart attack decrease. At 48 hours nerve endings start to re-grow, and taste and smell sensations return to almost normal levels. If you’re in a bad relationship, apply the same principals - make a decision about whether to end the relationship or improve it so you’re not dealing with that stress on a daily basis. If your kids are driving you crazy, don’t just complain about it - get into family counseling or find another avenue to resolve the situation. Simplify your life - get rid of as much stress as you possibly can. Withdrawal symptoms from quitting smoking last a relatively short period of time during the quitting process, but can cause unpleasant levels of discomfort during that time. Symptoms of nicotine withdrawal can include mood swings (anxiety, irritableness, short-tempered or cranky), inability to sleep, extreme fatigue, difficulty concentrating, coughing, headaches, stomach upset and the like. The craving to smoke is perhaps one of the most difficult symptoms to deal with - because if you give into that craving, you’ve eliminated all the effort you’ve put into having a smoke-free day. The next part of preparing yourself mentally to quit smoking is to be aware that you’re facing a battle - perhaps the most important battle of your life. As with any battle, you’ll need tools and weapons to assist you. From support systems to medications, there are a variety of avenues open to you that will help you succeed. The first step in quitting is not simply throwing out that pack of cigarettes, but preparing yourself mentally to quit. You must begin to think of yourself as a non-smoker, rather than someone who’s kicking the nicotine habit. What’s the difference? By stating that you’re a non-smoker, you’re announcing it as an established fact; it’s a statement of who you are, similar to saying “I’m a banker,” or “I own my own company.” It’s all about mindset. If you’re quitting “cold turkey” it may cause higher levels of stress, just as abrupt withdrawal from any drug would cause in bodily systems. Because your body no longer has the drug it’s addicted to, the need for the stimuli from smoking can become an overwhelming craving. But by the same token, many people find that quitting cold turkey works better for their personalities because it removes the source of their addiction and they can concentrate on getting through the withdrawal period. Another key point in quitting smoking is to get a support system around you. Although the bulk of the effort at quitting smoking must come from you - no one else can do it for you - you can surround yourself with people that can help you achieve your goal. Studies have shown that those people who have a strong support system are far more likely to succeed at quitting than those who try to go it alone. The bottom line? Smoking is bad for you. Is that a surprise to anyone? I don’t think so. Usually these symptoms pass within 3 to 5 minutes, so if you can distract yourself until they pass, you’ll bypass the destructive effects of lighting up another cigarette. Instead of reaching for your lighter and cigarette case, take yourself for a short walk. Keep a book of inspirational poetry or motivational phrases within reach or involve yourself in some task.
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