Tips for Quitting Smoking

Nicotine is a powerful addiction. If you have tried to quit, you know how hard it can be. People who are trying to quit smoking go through both physical and psychological withdrawal. Here are some tips for quitting.

Cravings

Drink a lot of liquids, especially water. Try herbal teas or fruit juices. Limit coffee, soft drinks, and alcohol - they can increase your urge to smoke.

Avoid sugar and fatty food. Try low-calorie foods for snacking - carrots and other vegetables, sugarless gum, air-popped popcorn, or low-fat cottage cheese. Don't skip meals.

Exercise regularly and moderately. Regular exercise helps. Joining an exercise group provides a healthy activity and a new routine.

Get more sleep. Try to go to sleep earlier and get more rest.

Take deep breaths. Distract yourself. When cravings hit, do something else immediately, such as talking to someone, getting busy with a task, or taking deep breaths.

Change your habits. Use a different route to work, eat breakfast in a different place, or get up from the table right away after eating.

Do something to reduce your stress. Take a hot shower, read a book, or exercise.

Psychological Needs Remind yourself every day why you are quitting. Avoid places you connect with smoking. Develop a plan for relieving stress. Listen to relaxing music. Watch a funny movie. Take your mind off a problem and come back to it later. Rely on your friends, family, and support group for help. Avoid alcohol. It lowers your chances for success.Tips for the First Week, You Can Quit Smoking.March 2001. United States Public Health Service - Center for Tobacco Research and Intervention.

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Today

We all spend so much time thinking about everything but the day we have in front of us. Don't worry about yesterday, tomorrow or forever, and don't get lost in feelings of fear about never being able to smoke again. Your power to affect change in your life always lies in the here and now, so focus your sights on today and resolve to make the most of it. You have the ability to stay smoke-free just for today, don't you? That's all you need to do. Baby steps! Healing from nicotine addiction is a process of gradual release that happens one day at a time. Be patient with yourself and allow recovery to unfold for you as it will. Enjoy the journey, and be sure to use the precious moments of today to the best of your ability.

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Tobacco Disease Pictures

This gallery contains photographs and illustrations of tobacco-related lung cancers, including x-rays and drawings of various forms of lung cancers.? Cigarette smoking is responsible for most cases of lung cancer.

See what a undamaged lungs and alveoli look like in this illustration. The lungs are the organs responsible for respiration, or breathing, and are located in the chest cavity. The alveoli are small sacs within the lungs where oxygen is exchanged.

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This is what bronchial cancer looks like in a chest x-ray.

In this x-ray, you can see lung cancer in the right lung of the patient.

This illustration represents large cell carcinoma, which is any lung tumor that cannot be classified.

This is an illustration of small cell carcinoma, also called oat cell carcinoma, which can create its own hormones that alter body chemistry.

Here, you'll see a drawing of squamous cell carcinoma. It commonly starts in the bronchi and may not spread as rapidly as other lung cancers.

This chest X-ray shows adenocarcinoma of the lung.

This illustration shows how adenocarcinoma develops on the outer boundaries of the lungs.

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Using NRT's

I'd like to share my experience with the nicotine patch. I researched the various NRT’s months before my quit date, and I decided that for various reasons, the patch was the right tool for me.

The American Lung Association, the American Psychiatric Association, the Agency for Health Care Policy and Research, the American Heart Association, the American Cancer Society along with many other health organizations endorse the use of NRT’s. When the patch is used as directed, the nicotine is absorbed slowly by the system, and the 21mg patch is the equivalent of about 1 pack of cigarettes per day. Those who smoke 10 or fewer cigarettes per day are directed to start with the 14mg patch.

Nicotine patches can double the chances of long-term quit smoking success (1). Each person commiting to quit smoking should seek medical advice and, if interested, discuss the various options for nicotine replacement therapy. You will want to learn more about the possible side effects of NRT's. There are also contraindications for the patch as well as other NRT’s, and every person should make an informed decision about which (if any) NRT to use.

NRT’s are effective when used as directed and when the person is committed to quitting. If an individual does not really want to quit smoking and is not devoted to that goal, the patch will not be effective. The patch, when used as directed, offers a gradual decrease in nicotine while the person works on the psychological aspects of quitting. Those who understand the role that the patch plays in the quitting process can benefit from the step-down approach it offers.

I smoked 2 packs a day for 15 years. I quit smoking using the nicotine patch as directed on January 13, 2002. It was my first attempt at quitting, so I cannot compare the method I used to other methods. I do not know how much of a role the patch played in my success so far, but these things I do know: The patch did not put more nicotine into my body than smoking did. I did not become addicted to the patch. I was not in denial. I did not have a Hell Week because of horrible withdrawal symptoms. The physical adjustment when stepping down from one level to the next was minimal and short-lived. I used the patch, and I have not had a cigarette in over 4 years.Those are my facts. Would I have been as successful without the patch? I don’t know...maybe, but I would have been much more uncomfortable during the first week, and that's a crucial time in the quit process. I know that once I made up my mind to quit, I wanted to make sure that I gave myself the very best chance of succeeding, and for me, that meant using the patch.

NRT's are not for everyone, and I think those who decide to use the patch or any other NRT as a replacement for smoking rather than as a tool for cessation will be disappointed. Manufacturers of NRT's have all stated that they are not recommended for long-term use.

When NRT's are used as directed, they can help people quit smoking.

When cigarettes are used as directed, they kill people.

I applaud everyone who has been successful in quitting smoking, however the goal is achieved. However someone quits successfully is the right way to quit.

Just quit...please.

(1) Center for Tobacco Cessation

More from Michelle:
Michelle's Quit Story
Michelle's 1 Year Milestone
Michelle's 2 Year Milestone
Michelle's 3 Year Milestone
Michelle's 4 Year Milestone
Michelle's 5 Year Milestone
Patience With the Process
There is No Substitute for Time
Depression When You Quit Smoking
Smoking and Degenerative Disc Disease

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What is the Right Mindset?

Question: How Do I Achieve the "Right" Mindset to Quit Smoking Successfully?Everyone talks about having the right mind set to quit smoking successfully. What is the right mind set? Is it a dislike for cigarettes, as in never wanting to have one again, or is it just willpower - the determination not to light up? I've quit several times and always have the right mind set when I start, but I can't seem to maintain it. Answer: For some people, there is that magical click where everything falls into place before quitting or just after, but for most of us, the reshaping of attitude into the “right” mindset comes gradually, one day at a time. I clearly remember smoking my last cigarette. I fervently hoped it would be my last, but I was far from confident. I desperately wanted to quit, but I was an addict with 26 years of training. That training had taught me that I was weak and lacked the will and determination to quit smoking for the long term. So, as much as I wanted to boot the butts out of my life, I was shaky and unsure of myself when I started out. I think most of us are. I found the support forum at About.com Smoking Cessation 9 days into my quit program. It was there that I learned that the release from nicotine addiction is a process, not an event. It was a revelation for me to understand that this addiction lets go bit by bit, and that healing involves mending the psychological side of the habit – all of the associations we built up over the years. I made up my mind to settle in and apply myself to the task of breaking the links in the chains that bound me, one at a time, however long that might take. I fed my quit program with daily doses of education and support, making a point to end every day on a note of gratitude. That part was easy - all I had to do was think about the fact that I hadn't smoked that day, and I was enormously thankful. Incorporating these things into life until they became a natural part of my routine were stepping stones to the right mindset and one that would permanently take me away from smoking. Education is a powerful tool that can help us change how we think about smoking. Build the foundation for your smoke free life by reading everything you can find about nicotine addiction and the recovery process. When you know what to expect and have a plan in place to manage the bumps in the road, it’s empowering. Education takes you out of the role of being a helpless victim of addiction and puts you in the driver’s seat with your quit program. Facing nicotine addiction head on has another significant benefit. By looking closely at the scope of the damage and death smoking causes, we begin to think differently about our old buddy, the cigarette, and we start to change our relationship with smoking. How can something that kills so many so ruthlessly be a friend? Education will help you take the blinders off, and that is a very good thing. Our power to affect change always lies in the present. What we do today has great influence over our tomorrows – an important thing to remember in this process. Keep your eye on the prize and keep yourself firmly planted in the day you have in front of you. It's important to remember...recovery from nicotine addiction is a process, not an event. That process involves education, support and the patience to let a new way of being take shape for you. Use these tools to create the winning attitude that will bring you the permanent freedom you're looking for. Yes, quitting tobacco is hard work at times, especially early on, but dig your feet in and take it on. Remind yourself daily about why you want to quit smoking, and picture yourself as a contented nonsmoker, free of the need to light up every hour on the hour. It’s not far fetched – it’s doable, and you have the ability to make it happen, right now. Believe it and believe in yourself. The rewards far outweigh the work it takes to achieve your freedom, I promise you! Quit Smoking Stories of SuccessHealing the Mind When We Quit Smokingif(zSbL

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Weight Gain Health Risks

Question: What are the Health Risks of Weight Gain When I Quit Smoking?If I quit smoking and gain weight, won't that be just as dangerous to my health as smoking is?Answer: If you're worried about gaining weight when you quit smoking, consider this: as long as your weight is within the normal range for your height and age, it would take 80 to 100 pounds of weight gain before you'd even begin to approach the health risks you have from smoking. Don't worry about the 5 to 10 pounds that many people gain when they quit smoking. As long as your eating habits haven't changed, weight gained when you quit will come back off as your body adjusts.

Risks if you continue to smoke include: Death
Tobacco use is the leading cause of preventable death in the United States. It kills more than 440,000 people in the U.S. every year. Global smoking statistics tell us that a person dies every 8 seconds due tobacco-related diseases. Cigarette smoke contains over 4000 chemicals, 40 of which are known carcinogens. Many of the effects of cigarette smoke on humans are still being researched. Cancer
Your chances of contracting lung cancer are greatly increased when you smoke. Lung cancer is the leading cause of cancer death in the U.S. Smoking is also linked to other cancers: cancer of the esophagus, larynx, kidney, pancreas, colon, breast, and cervix. Other Smoking-Related Health Risks
Smoking increases the risk of stroke, COPD and emphysema, heart disease, periodontal disease, and circulatory problems, to name a few. Pregnant women who smoke have an increased incidence of premature birth and low birth weight babies.When you quit smoking, you are taking the single most important step possible to improve your health. Don't overburden yourself by trying to do too much at once. Instead of stressing about gaining weight when you quit smoking, focus on kicking the habit first. Losing weight will come more easily once you are comfortable in your new lifestyle.

Most people find that they become far more proactive about their overall health once they are tobacco-free. When you prove to yourself that you can quit smoking, it will give you the confidence to tackle whatever challenge you set for yourself successfully!

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Why Quit Smoking

Most people who smoke wish they didn't. They live with a hatred for the habit they can't seem to do without. The fear of serious illness is usually there too, lurking in the background, and always that awful feeling of being powerless to quit.

Nicotine addiction does that to a person.

As smokers, we live in denial about what cigarettes are doing to us. We have to, otherwise there would be no comfort in smoking, no relief...no pleasure.

Yes, we know that smoking causes cancer and emphysema - we know smoking kills and that we're playing roulette with our health. However, we also know that most smoking-related diseases take years to develop, so we tell ourselves we have time, that nothing will happen to us. Besides, the bad stuff always happens to other people anyway, right?

Right?

Wrong. With upwards of 5 million people dying on this planet every year from tobacco use, chances are more than good that we'll end up a tragic addition to those statistics if we continue smoking.

Every additional year we invest in smoking compromises our chances for survival all the more. Eventually, there comes a time for most smokers when the "smokescreen" starts to wear thin. And when it does, smoking loses its luster; its ability to soothe. Instead, smoking becomes a fearful, anxiety-ridden activity that has little to do with pleasure or relaxation, and we find ourselves thinking about quitting with every cigarette we light. The fact that you're here reading this article is a good sign. You're probably sick of smoking, and unhappy enough to be seeking out some help. Good for you, because when it comes to overcoming the addiction to nicotine, education is key. The more you understand about how smoking affects you and what to expect as you wean yourself away from it, the better prepared you'll be for success. What are the reasons behind your desire to quit smoking? Sit down with paper and pen, and list them out. Include every single thing you can think of, from the largest, most obvious of reasons, to the smallest. My own 26 year addiction turned me into a person I didn't much like. I was fearful that a smoking-related disease would catch up with me before I found a way to quit smoking. I was worried sick, so to speak.I hated the smell, the embarrassment, and the need. I especially resented the need. Nicotine dependency made me feel weak and helpless.These were some of the first items I put on my own list of reasons, and it didn't take long to add a long line of other things I hated about smoking as well.

Think about the pros and cons of smoking as you compose your list, and when you're done, make a copy to carry with you. Add to it when more reasons come to mind, and read it when your resolve is at a low ebb. It will quickly help you get your priorites back in order and keep you on track with your quit program. Think of your list of reasons as a cornerstone in the foundation you're building for smoking cessation.

Much of the process of release from nicotine addiction comes down to plain old practice. We taught ourselves to smoke one day at a time until it was interwoven into just about every activity in our lives. It only makes sense then, that we should allow ourselves the time it takes to retrain old habits into newer, healthier ones that don't involve smoking. Arm yourself with knowledge and support, and be patient. You'll grow stronger by the day.

Success always starts in our minds. Once we get our thoughts moving in the right direction, taking positive action comes more easily.

It's like a snowball rolling downhill. Channel your thoughts onto that sheet of paper, and you'll begin to gain momentum. Once you start the snowball rolling, you'll be amazed at what you can do to change your life for the better.

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