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stop smoking guaranteedIf you want to stop smoking, then you are in the right place.
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. Reduce the amount of stress in your life. Many smokers say that “smoking helps calm them down” after they’ve had a stressful day or a troubling event. In reality, just the opposite is true; smoking stimulates the body in a number of ways. It’s the fiddling around with all the smoking paraphernalia that “calms” the smoker down - the cigarettes themselves, the ashtray, the lighter, tipping the ashes off the end of the cigarette, etc. All those patterns of behavior are what constitutes calming routine for the smoker. 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. 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. 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. 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. Next, change your routine - learn new skills and behaviors. Studies have shown that the human brain takes approximately three weeks to learn and implement a new pattern of behavior - the neurotransmitters in your brain are resistant to changing more quickly than that period of time. So although you may tell yourself you’re quitting on June 15th, it will take at least 21 days for the message - and the new behavior pattern - to get through to your brain. Smoking is one of the most addictive habits on earth - it’s to your credit that you want to quit. Be aware that it may take several attempts before you can successfully kick the nicotine habit - but it’s also important to know that you can succeed. 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!) Added to the bad news is that nicotine is as addictive for some people as heroin or cocaine. Hence the reasons it can be so difficult to quit smoking - you’re actually kicking a drug habit - you can expect relapses and withdrawal symptoms just as when trying to kick a heroin addiction. 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. 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. And the long term benefits are just as remarkable - after quitting for 5 to 15 years, you cut your risk of suffering a stroke to that of people who have never smoked. At 10 years your chances of contracting a multitude of cancers decreases to levels similar in non-smokers. At 15 years your risk of developing coronary heart disease drops to non-smoker levels.
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