Replacement Therapy

One of the Smoking Cessation forum's spunkiest and most determined quitters has got to be Kerri (aka Wonder Woman). Kerri has an outstanding quit story on our site quitsmoking.about.com, and has always been a source of inspiration for myself and many other forum members. One of the things she has been very open about, is that at around three or four months, she experienced a real wall in her process. She realized that it had to do with the extra time we have that smoking takes up, something we don't always realize from the start.

When you think about it - it took me about 7- 10 minutes to smoke a sickorette, depending on whether I was in a rush, or lounging at home writing in my journal. I smoked about a pack a day, and was getting to the point of smoking more. There were 25 sicks in a pack. Times that by 30 and thats 300 minutes, or about 5 hours a day. So let's give some leeway and say you don't smoke as much, we'll even give more time and round it down to 3.5 hours a day. Three hours a day!! Spent feeding our addictions. OH what we could do with that precious, precious time. Not to mention the incredible life force and energy the poison sucks out of us (and we think we're the ones inhaling!).

So what does one do when one quits? For Kerri, it was discovering new hobbies and interests. First it was knitting, then it was running, now she's a marathon runner. Now that's finding a constructive way to fill your time. For Maria it was cycling with her husband and getting fit at the gym, after just over a year, she has a stomach you could slice bread on.

For me unfortunately, it's been food! But as mentioned earlier, that is definitely changing. I did start to crochet earlier on, but never really could stick to it. When we were kids, we always found time to play, time to explore, time to create. We never thought about smoking or missing a crutch. Perhaps this is like a second childhood in a way, an opportunity to re-discover new things, pour our energies into something we want to build, make or discover.

In the Nicotine Withdrawal Category of About.com Smoking Cessation is a list of 101 things to do instead of smoke. It's an excellent list, and I've copied some of my favourites below. If you're about to quit, start researching things you've always wanted to do (I really want a karaoke machine - now that I can hit those notes again, I used to love to sing!), and if you've already quit, keep exploring. There's a whole huge healthy world out there with tons to do and learn, and now you've got the money to do it, and the most precious commodity of all, time. Do a jigsaw puzzle, or work with clay. Go for a run or a swim, or even the best excercise of all...go for a walk. Write a poem, a short story, a love letter. Go outside and take pictures of your favourite park, building or statue. Take an exotic cooking class. Learn a new language. Organize your boxes of pictures, create memorable and interesting captions for them. Visit the SPCA and adopt a pet, or go get a fish - aquariums are loads of fun. Go to a Karaoke place and sing, sing, sing!Find something you love. Make a list of your interests; it can even be things you wanted to do when you were a child. Anything goes, just rediscover what it was that brought you happiness and find ways to implement it into your life. Take the time you have and spend it on yourself.

It's your gift to you!

More from Leslie:
One Full Week
The Seduction
The Smokescreen
Not One Puff Ever (N.O.P.E.) - Part One
Not One Puff Ever (N.O.P.E.) - Part Two

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The Will to Quit Smoking

A part of me desperately wants to quit smoking, and I know I should quit smoking, but do I feel I must quit. Truthfully, I love smoking, and know that I'll be miserable without my cigarettes. They've become a part of me, and I almost can't bear the thought of giving them up. Yet I know I have to...

Sound familiar? Does your mind bounce back and forth on the issue of smoking cessation? Or do you quit, only to find yourself smoking again within days, or at most, a few weeks? Does your smoking habit make you feel weak? Powerless? Do you wonder if you'll ever find a way to quit smoking for good?

You're not alone.

Nicotine addiction is powerful, and smoking cessation involves a lot of work for most people -- it's not handed to us on a silver platter. You can, however, quit smoking successfully, and the good news is that thousands of people do just that every year. They've found their way out of the prison of nicotine addiction. And most of them thought, just as you do, that they couldn't quit.

How did they do it?

How did they turn a feeling of should into the certainty of must? How did they turn dreams of quitting into a reality in their lives?

While there is no magic bullet that makes smoking cessation easy and pain free, there are steps you can take to develop the commitment necessary to quit smoking permanently.

As smokers, we often think of lighting up as an enjoyable pastime. Cigarettes offer comfort, entertainment and companionship -- or so we think. At the same time, we relate smoking cessation to feelings of pain, misery and sacrifice, and for most of us, these opposing feelings exist and are reinforced on a subconscious level. They're below the surface of our thoughts, and the result is that we adopt unhealthy and inaccurate beliefs as facts of life when in reality they are only our distorted perceptions of the truth.

It’s been said that the average person has approximately 60,000 thoughts a day; a significant percentage of those thoughts are negative and usually directed at ourselves. We're almost always our own worst critics. A first step in successfully developing the will it takes to quit smoking involves learning how to pay attention to what we tell ourselves and correct false statements as soon as they occur. It takes practice and patience, but if you keep at it, listening in consciously on the thoughts that go through your mind on a daily basis will become second nature, as will correcting those that don't serve you.

Just as we condition our bodies to build strength and endurance, conditioning our minds is an exercise in building new associations that will help us put smoking permanently in the past.

Work with the thoughts that don't serve your best interests, and do it as soon as they crop up. Change the language. Restructure your thoughts in terms that will help you. For instance, if you tell yourself: "I won't enjoy the party, because I can't smoke. I'll be miserable and hate every minute of it. In fact, I'm already miserable just thinking about it."What will be the result? At a minimum, you'll feel deprived and unhappy at the party. The stage is set for a smoking relapse, because on a subconscious level, you are giving yourself the message that smoking cessation is a sacrifice. Shift your focus and correct the language by countering with something, such as this: "Going to the party smoke-free will be a challenge, and I may feel uncomfortable, but it will provide me with the practice I need to learn how to live my life without leaning on cigarettes. After all, practice makes perfect. I know these discomforts are a temporary stage of healing from nicotine addiction."Positive self-talk is a stepping stone to positive action. Once you manage the event without smoking, you'll find it easier to believe the positive corrections you're making the next time around.

When you say: "My friends get to smoke; why I can't I?"Remind yourself that your friends don't get to smoke, they have to smoke because they're addicted to nicotine. Give yourself a positive mental cue by counteracting your feelings of self-pity with: "My friends wish they could quit smoking like I have. I remember how desperately I wanted to quit every time I lit up. It was a vicious cycle that I'm free of now."Or when you start reflecting fondly on your old smoking habit with thoughts, such as: "I'm bored without my cigarettes. Life isn't fun without them."Adjust your mind-set by looking at it from another angle: "At 10 minutes smoking time per cigarette, I used to waste nearly 3 hours every single day smoking! It's no wonder I feel a little fidgety and empty. I'll take up a hobby and do something productive with the time I used to spend smoking."And, when you're feeling the discomforts of nicotine withdrawal, be careful to reinforce that the pain you're feeling is because of smoking, not quitting: "I feel so irritable without my smokes. I'm impatient and angry without cigarettes."Reinforce this way: "Cigarettes did this to me. Once I’m free of this addiction, I’m never going back to the slavery that nicotine forced me in to again."Or if you say: "I think about smoking nonstop! My day feels like one long, incessant craving!"Add this statement: "I know that nicotine withdrawal is a temporary phase of the recovery process. The discomforts won't last forever. I'm growing stronger with every smoke-free day."You get the idea. Replace thoughts that don't help you with ones that do. Train yourself to change the way you think and feel about smoking. If you persist and work with yourself enough, consciously trained thoughts will ultimately lead you to a new set of beliefs, and from there, you can make changes that will stick -- permanently.

Quit Aids and Support

Fortify the resolve you're working to build by considering one of the many quit aids available today and by connecting with like-minded people at the About.com Smoking Cessation support forum.

Smoking cessation is a gift that will reward you with benefits far beyond what you can probably imagine, so be patient and do the work to change your mind about smoking. Believe in yourself. You can do it!

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Oral Cancer Personal Story

From your Guide to About.com Smoking Cessation, Terry Martin:
I feel fortunate to have met and helped Marlene share her story. Throat cancer is a horrible disease, and one that most smokers fear. I cannot imagine losing my voice, let alone going on to "speak" before groups of children, using my disease as a powerful example to help them avoid smoking. This is just what Marlene does today though, every chance she gets. She is a remarkable woman, and is nothing short of inspirational. I hope that her story touches you as it has me.

I am writing this story about my life as a smoker in hopes it will not only entertain whoever should read it, but maybe prevent someone from using tobacco or entice someone to quit using tobacco.

I tried my first cigarette at the age of 11. The preacher's son gave it to me behind the church, where a lot of us kids went after church services on Sunday morning. I was a bashful and timid girl, and just wanted to be included in the group. I did not actually start smoking then, full time that is. I would sneak one here and there with the other kids, but by the time I was 12, I was hooked.

Now that I've analyzed this I realize tobacco turned me into a sneak, a liar, and a thief, right off the bat. I'd sneak to catch a "drag" here and there, then I graduated to stealing cigarettes from anyone who happened to leave a pack around. When asked about it, I lied and said, "No, I haven't been smoking" and "No, I didn't take any cigarettes." I started stealing money to support my habit. I did it so I could hang out with the kids and be part of their group.

I moved in with my dad, step mom, and step sister when I was 12. My step sister, who was 10, took me to the backyard where a old trailer was sitting. She crawled under it and came out with her cigarette stash, a "stolen pack of daddy's cigarettes." That's when I really started to smoke. Stealing from my dad was easy. He never seemed to miss them, until one day when he caught me. I knew I was going to get the beating of my life; my dad had a bad temper when pushed to his wits end.

He ordered me into the house, where he sat me down at the dining room table. He made me roll 20 cigarettes from the old roll; your own "strong, stinking tobacco" with the papers, remember those? Does anyone still use that stuff? When I finished rolling them, he made me sit there and smoke every one of them. No supper, nothing to drink. I had to just sit there and smoke. Well, even a surprise to me today, I did it. It took me a few hours, but I did it. You see, I inherited his stubborn streak.

When I finished the last one, he said, "Well, you proved you can handle it, so you have my permission to smoke, but if I ever catch your sister smoking, I'll give you the beating that you thought you were going to get today." I got up from the table, feeling rather sick, went into the bedroom and told my sister, "If daddy ever catches you smoking, I'll beat you to death!"

I have since thought of that time and truly wish he would have give me the beating of my life instead of handling it like he did.

So,with my dad's permission to smoke, I smoked all the time and everywhere, except grandma's house. Forget the beating, she would have killed me.

Over the years, cigarettes caused a lot of turmoil in my life. Smoking put me in the hospital 3 times that I can remember. I had severe bronchitis and breathing problems. I was put on breathing machines and breathing medications several times. As soon as I would get to where I could breathe freely again, I would light up. Is that insane or what?

This went on for 39 years, at which time I was smoking 2-plus packs per day and still lying about it. I lied to the doctor that diagnosed me with cancer. "No doctor, I only smoke less than a pack a day." Lies, Lies, and more lies for 39 miserable years.

In 1996, I developed a sore throat that would not go away. I tried everything over the counter -- cold medicines, lozenges, throat sprays. Nothing worked.

I went to the doctor, who put me on one antibiotic after the other from October until December. Still, the sore throat wouldn't go away. Finally, he sent me to an oncological ear, nose and throat specialist, who ran a scope down my nose and throat. He saw something and suggested I go to the hospital and have a biopsy.

I had the biopsy on Thursday. After it was over, the doctor didn't stay to talk to me. Instead, he left instructions for me to go home, rest my voice, not to talk to anyone, and left a prescription for a rather strong pain medication. He told the nurse to instruct me to be in his office the next day at 5 p.m. I knew he did not take appointments that late in the day. I also knew you do not get pain medication like that, with refills unless something is really wrong. Also, I wondered, "Why can't I use my voice?" I knew the news was going to be bad.

I went home and waited for 5 p.m. Friday to come. I didn't talk to anyone. I just waited, and it seemed like a long time. When the time finally arrived for me to leave, I wanted to run in the opposite direction. I dreaded that trip to his office, but I went and he said right out, "You have cancer, and it's the worst kind; it spreads rapidly. I suggest we operate as soon as possible. I want to perform a complete laryngectomy on you. There's good news and bad news; the good is I think I can get it all. The bad... you will never talk again."I told him I'd get back with him on what I wanted to do.

Marlene's Surgery and Beyond

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Two Years Free - Couldn't Be Happier

I'd like to introduce you to Kevin, a member of the About.com Smoking Cessation forum.? Kevin recently celebrated the anniversary of his second smoke-free year and had plenty to say about it.

Couldn't Be Happier -- Kevin's Story

Congratulations, Kevin!? The benefits you've set in motion will only continue to grow with time away from smoking.

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Oral Cancer Overview

Imagine sitting across the desk from your doctor receiving the news that you've got oral cancer. It's a scary thought, but one that upwards of 31,000 people have to face every year in the United States alone, according to the American Cancer Society.

Approximately 90 percent of those diagnosed with oral cancer or pharyngeal cancer (including cancer of the mouth, tongue, lips, throat, parts for the nose, and larynx) are tobacco users.

Tobacco
All forms of tobacco increase a person's risk of oral cancer. In fact, smokers are six times more likely to get an oral cancer than nonsmokers.Alcohol
Heavy, regular alcohol consumption is a risk factor for oral cancer. It's estimated that 75 to 80 percent of those with oral cancer drink alcohol frequently. Like smokers, people who drink a lot of alcohol on a regular basis are also six times more likely to get an oral cancer than nondrinkers.Tobacco and Alcohol
The risk for oral cancer that each substance represents is compounded when they are used together.Gender
It appears that men contract oral cancer at twice the rate of women, due to the fact that they are more likely to smoke and drink heavily for longer periods of time than females.Age
After the age of 40, the risk of oral cancer increases, with 60 being the average age of diagnosis.Exposure to ultraviolet light (responsible for many cases of cancer to the lips)Certain occupational exposuresIt's important to note that survival rates for oral cancers are 50 percent five years after diagnosis. The earlier oral cancer is detected, the better a person's chances for survival are. Sores in the mouth or on the lips that don't heal and/or bleed easily.A white or red patch of skin in the mouth or under the tongue that doesn't go away.A lump in the mouth, throat, or tongue.A sore throat that doesn't go away within a normal period of time.Swallowing and/or chewing is difficult or painful.If you have any of these symptoms, please see your doctor immediately.

Oral cancer screening is a normal part of dental checkups, so visit your dentist on a regular basis to get your teeth cleaned. It's one of the best ways to catch oral cancer early.

Diagnosed with Oral Cancer - Marlene's Story

Oral and Head and Neck Cancer

Oral Cancer Photo Gallery

Most oral cancers could be avoided by not using tobacco and/or drinking heavily. If you fall into this risk category, use the information here as a springboard to help you get serious about quitting. Tobacco is a toxic killer and offers you nothing more than disease and ultimately, death.

Sources:

"FAQ Cancer of the Oral Cavity and Pharynx." NOHSS. 23 May 2006. Centers for Disease Control.

"Oral Cancer." 2006. American Cancer Society.

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Rationalizations

Rationalization: It's too hard to quit. I don't have the willpower.
Response: Quitting and staying away from cigarettes is hard, but it's not impossible. More than 3 million Americans quit every year. It's important for you to remember that many people have had to try more than once, and try more than one method, before they became ex-smokers, but they have done it, and so can you.

Rationalization: I'm worried about gaining weight.
Response: Most smokers who gain more than 5 - 10 pounds are eating more. Gaining weight isn't inevitable. There are things you can do to help keep your weight stable.

Rationalization: I don't know what to do with my hands.
Response: That's a common complaint among ex-smokers. You can keep your hands busy in other ways; it's just a matter of getting used to the change of not holding a cigarette. Try holding something else, such as a pencil, paper clip, or marble. Practice simply keeping your hands clasped together. If you're at home, think of all the things you wish you had time to do, make a list, and consult the list for alternatives to smoking whenever your hands feel restless. Take a look at this list of 101 Things to Do Instead of Smoking for more ideas.

Rationalization: Sometimes I have an almost irresistible urge to have a cigarette.
Response: This is a common feeling, especially within the first 1-3 weeks. The longer you're off cigarettes, the more your urges probably will come at times when you smoked before, such as when you're drinking coffee or alcohol or are at a cocktail party where other people are smoking. These are high-risk situations, and you can help yourself by avoiding them whenever possible. If you can't avoid them, you can try to visualize in advance how you'll handle the desire for a cigarette if it arises in those situations.

Rationalization: I blew it. I smoked a cigarette.
Response: Smoking one or a few cigarettes doesn't mean you've "blown it." It does mean that you have to strengthen your determination to quit and try again--harder. Don't forget that you got through several days, perhaps even weeks or months, without a cigarette. This shows that you don't need cigarettes and that you can be a successful quitter.

*Adapted from Clinical Opportunities for Smoking Intervention-A Guide for the Busy Physician. National Heart, Lung and Blood Institute. NIH Pub. No. 86-2178. August 1986

Updated: 12-5-2005

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Quit Smoking Monday Messages

Quit and Stay Quit Monday Messages

Beginning today, we will be featuring a tip each Monday in the spotlight above to help you keep the quit.

Part of the Healthy Monday Campaign, Quit and Stay Quit Monday? offers ex-smokers a chance each week to take stock of their progress or get back on track if they've had a smoking relapse.

Monday is a great day to renew our resolve to make the improvements we're working on a reality in our lives.? Believe in your ability to quit smoking and be willing to make it happen....one Monday at a time.

*************

Take The Quit Smoking Monday Pledge

Healthy Monday encourages us to think of every Monday as a day that we can begin work anew on goals that we have for ourselves. If you're still smoking, put your cigarettes down and get started on your quit program today.

We all have the ability to quit smoking successfully, and we all deserve a life that is free of addiction. Honor your life by choosing Monday as the day to start and reinforce your quit program.

You can quit smoking ... and we're here to help you, one simple Monday at a time.

Image ? healthymonday.org

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