How To Give Up Smoking

YOKI

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#1
"It's easy to quit smoking; I've done it hundreds of times." -- Mark Twain

There are many different ways to quit smoking. Some experts advocate using pharmacological products to help wean you off nicotine, others say all you need is a good counselor and support group, or an organized program.

[h=2]Elements of Successful Quit Programs[/h] If you are looking to put together or select a quit smoking program, I suggest you consider four elements in your "combination":
  1. Appropriate use of pharmacological products. If you feel you are severely addicted to smoking, you may wish to consider nicotine replacement products so your body gradually gets used to living without nicotine: always talk to your doctor, pharmacist, or qualified quitting expert first before using these drugs.
  2. Advice and support. Advice and support can help you become more self-aware, identify your triggers and when moments of weakness may occur, develop strategies and contigencies, keep you realistically grounded and on track with your plan, and prevent relapse. Examples include one-to-one or in-person counseling, telephone counseling, internet programs, group support, mentoring, and coaching.
  3. Measuring and recording. To help you see in black and white how much you smoke, how much it costs you, how much you could save; also keeping a journal of your quitting journey.
  4. Improving your knowledge: Read the science, talk to experts, and learn for yourself how smoking damages your health and the health of those around you. Learn how others tackled the challenge.
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YOKI

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#2
Pharmacological products

There are more than 4,000 harmful chemicals in tobacco. Nicotine is the one that makes you addicted to smoking.

Nicotine replacement products come in many forms, the main ones being:
  • Nicotine gum,
  • Nicotine patch,
  • Nicotine nasal spray, and
  • Nicotine inhaler.
indexnpatch.jpg

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YOKI

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#3
Proper use of such products can often be the key to successfully quitting for good. Here is an example of how it works:

Stage 1: Stop smoking (NEVER use nicotine replacement products if you are still smoking).

Stage 2: Use nicotine replacement therapy (having first consulted an expert about the best product and dose for you) to help manage your cravings. Gradually reduce the dose in line with the program you are following.

Stage 3: Meanwhile, seek out and start on a support program, such as counseling or group therapy. Make sure you discuss your use of nicotine replacement products in your counseling so the two therapies work with each other.

Aim to be free of both cigarettes and the nicotine replacement product within three to six months.
 

YOKI

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#4
[h=2]Knowledge and Information[/h]Another resource that may help keep you motivated is the "Within 20 Minutes of Quitting" poster from the US Centers for Disease Control and Prevention (CDC)

lists the following statements:
  • 20 minutes after quitting: your heart rate drops.
  • 12 hours after quitting: carbon monoxide in your blood drops to normal.
  • 2 weeks to 3 months after quitting: your heart attack risk begins to drop; your lung function begins to improve.
  • 1 to 9 months after quitting: your coughing and shortness of breath decrease.
  • 1 year after quitting: your added risk of coronary heart disease is half that of a smoker's.
  • 5 years after quitting: your stroke risk is reduced to that of a non-smoker's 5 - 15 years after quitting.
  • 10 years after quitting: your lung cancer death rate is about half that of a smoker's; your risk of cancers of the mouth, throat, esophagus, bladder, kidney and pancreas decreases.
  • 15 years after quitting: your risk of coronary heart disease is back to that of a non-smoker's.
 

YOKI

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#5
[h=2]Top Tips to Quit Smoking[/h]


  1. List your own reasons for quitting.
  2. Choose a "low stress" time to quit. Set a date and stick to it.
  3. Build a support network around you. Ask for help from your dentist, doctor, family, friends, work colleagues.
  4. Use medicines that help your body get used to life without nicotine: they can double your chances of quitting for good. Ask your doctor, dentist, pharmacist about them first.
  5. Seek tobacco-free environments to curb your temptations: eg movies, theatres, libaries, restaurants.
  6. Plan activities that leave no opportunity for smoking.
  7. Remove smoking paraphernalia from your home, office and car.
  8. Anticipate problems and have a realistic plan to deal with challenges (eg if going out with smokers, practise what you are going to say when you refuse a cigarette).
  9. Exercise: not only can it make you feel better about yourself and your decision to quit, it is hard to smoke when you're cycling, swimming, or jogging.
  10. Keep your hands occupied. Take up some manual activities: woodworking, gardening, do the housework, keep some needlework or a small book of puzzles or crosswords with you.
 

YOKI

Minister's of Penmai
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#6
Practise the 4Ds when you feel cravings coming on:
Delay (craving will pass in 5 to 10 minutes);
Drink water (helps wash toxins from your body, keeps your hands and mouth busy)
Distract yourself (keep active, do something else)
Deep breathing (inhaling and exhaling deeply is soothing and relaxing).



And finally, the most important tip of all:

Persevere and don't let setbacks get you down. It is like learning to ride a bike: when you fall off, just get back on again and keep trying. There will be bad days, and there will be good days.

Remember, the majority of successful quitters did not stop on their first quit attempt.


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YOKI

Minister's of Penmai
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#9

YOKI

Minister's of Penmai
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#10

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