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Tell your family and friends that you’re quitting, and ask them for their help. They can assist you by not smoking around you, not leaving cigarettes out in your presence (out of sight, out of mind), and giving you encouragement as you work your way through withdrawal. 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. But smoking doesn’t just affect the heart and lungs - it affects the entire body system from head to toe. If you’re a smoker, smoking will have a destructive effect on your health - there’s simply no way around it. 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. 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. When you quit smoking, you need to change your daily routine that included cigarettes. For example, if you normally had a cup of coffee and a cigarette for breakfast, change that to a cup of tea and read the paper. Or check your email. Or have a healthy breakfast and a quick walk before you begin your daily tasks. Change the environment around you so that it doesn’t include time for smoking. 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. Join a support group in your community. If you’re unsure where to find one in your area, check with your health care provider, local hospital or health and human services agencies. Every community offers some sort of smoking cessation classes or group sessions of some sort. The bottom line? Smoking is bad for you. Is that a surprise to anyone? I don’t think so. Another amazing fact is how swiftly the body begins recovery once you quit smoking. Although quitting smoking after you’ve developed lung cancer or heart disease is a little like closing the barn door after the horses have run away, in reality it’s never to late to quit. Within 20 minutes of your last cigarette, your blood pressure decreases, your pulse rate drops and the temperature in your extremities (hands and feet) returns to normal levels. (Within 20 minutes!) Part of getting ready to quit smoking also includes things like setting a specific quit date - whether you go “cold turkey” or engage in a gradual cessation, set a firm date that tells you exactly when you’ll become a non-smoker. Get a calendar and circle the date in red marking pen - or use some other method of setting that goal in your mind. Don’t say “I’m going to quit in 30 days.” Say “I’m going to quit smoking on June 15th.” Make it a specific, measurable goal. Find a “hot line” that supports smoking cessation. The more contact you have with therapists or counselors experienced in therapy for those who are quitting, the more likely it is you’ll succeed. Sometimes the ability to talk to someone who’s been through what you’re going through during withdrawal is enough to overcome those momentary symptoms. 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. Once you’ve overcome the initial withdrawal symptoms from quitting smoking, realize that you’re over the first hurdle - now it’s simply a daily battle to stay away from the source of your addiction. Using these tips and techniques will help ensure that you’re successful at your ultimate goal. Congratulations! You’re truly a non-smoker now.
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