Quit Smoking Coping Skills

5. Reward Yourself!
Every single day you complete smoke free early on is a VICTORY, plain and simple. You may not think so, but every day you put between you and that last cigarette you smoked is working to strengthen your resolve. Little by little, you’re teaching yourself how to live without cigarettes. Honor that effort daily for the first month or so and pamper yourself! Don’t wait for others to pat you on the back - do it for yourself. Your rewards don’t need to be elaborate. Something simple like time alone to relax with a good book, or a hot bath at the end of the day can go a long way toward helping you feel good about the work you’re putting into smoking cessation. If you can choose rewards that also help you release tension, all the better.

6. If You Want to Change Your Life, Change Your Mind.
It has been said that the average person has approximately 60,000 thoughts a day. Our minds are constantly active, and you’d be surprised at how many of the things we think are negative thoughts directed at ourselves. And most of us repeat those self-defeating thoughts over and over and over again. Give yourself a break and get out of the rut! Begin to pay attention to what you’re thinking. Replace thoughts of I can’t with statements of I can and I am. Plant seeds using your thoughts of the outcome you want. Give yourself positive cues. For example, you may think:

"I feel miserable without my cigarettes! I'll never stop missing them."

That is NOT a thought that will help you achieve success with quitting smoking. As soon as you are aware of it, take action to mentally modify the negative thought. Say to yourself instead something like this:

"I know that the discomforts I'm feeling are signs that my body is recovering from the addiction to nicotine. I also know it won't last forever, and that much better days are ahead, once I'm free."

The life you want begins with your thoughts. Don't buy into negative, self-defeating thinking - you're capable of so much more! Train your mind to help you. If you want to change your life, change your mind. Change what smoking means to you and you will find your freedom. Read Commit to Quit! Developing the Will to Quit Smoking for more on how to condition your mind to help you get the results you want most in life.

7. Use Patience and Time as Quit Buddies..
People who quit smoking want to have all of the discomforts associated with recovery from nicotine addiction to be over with quickly. It’s understandable, but not realistic. Recovery from this habit that held us hostage for so long takes time, and the more you can relax and use time to your advantage, the better you’ll do. Be patient with yourself and understand that you’re going through a healing process that is very personal. How long it takes you to put smoking behind you shouldn’t be compared with anyone else. Trust in the process and give yourself the time you need to heal. Get up every day determined not to smoke and be grateful and proud of every smoke free day you complete. Time will take you further and further away from the familiarity of smoking, so sit back, relax, and enjoy the ride!

I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.
~Thoreau~

View the original article here

Quitter's Flu

Stockxpert Definition: Quitter's flu is a slang term used to describe the flu-like symptoms that nicotine withdrawal can sometimes produce.

Symptoms of nicotine withdrawal can include: Cravings to smoke Irritability, crankiness Insomnia Fatigue Inability to concentrate Headache Cough Sore throat Constipation, gas, stomach pain Dry mouth Sore tongue and/or gums Postnasal drip Tightness in the chestAlso known as smoker's flu, quitter's flu is not a real sickness; it refers only to physical sensations we experience while detoxing from nicotine and the chemicals in tobacco that can mimic illness.

See also: All About Nicotine Withdrawal

if(zSbL

View the original article here

How Zyban Works

Answer:
Originally, bupropion hydrochloride, also known as Zyban® was created to treat depression. Smokers who used it for this purpose often found themselves quitting smoking without having planned to do so.

While it isn't understood exactly how bupropion works, we do know that this prescription-strength medicine alters the brain's chemistry. The result is a reduced interest in smoking. Nicotine cravings are diminished, and often people find it easy to quit because smoking loses its appeal.

In 1997, the FDA approved the use of bupropion for smoking cessation. Today, bupropion hydrochloride under the brand names of Wellbutrin® SR and Wellbutrin® XL are used to treat depression, while Zyban® is prescribed for smoking cessation. When used in conjunction with a nicotine replacement therapy (NRT), such as the nicotine patch, nicotine gum, nicotine inhaler, or nicotine lozenges, the odds of success increase.

See Also:
Can I Use NRT's with Zyban?
Zyban Patient Information
Zyban as a Quit Smoking Aid

View the original article here

Ambergris Tincture

Definition:
Ambergris Tincture - FDA GRAS; FEMA GRAS

More commonly referred to as whale vomit, ambergris is one of the hundreds of possible additives used in cigarettes. Ambergris is a fatty, waxy substance that forms in the intestines of the sperm whale. Lumps of ambergris often have the hard beaks of squid and cuttlefish buried within, so it's suspected that it acts as a vehicle for the expulsion of undigestible bits of what these whales eat.

Fresh ambergris is foul smelling and floats on the ocean surface, but with years of exposure to the elements, it takes on a sweet, pleasant smell. Ambergris has become prized in perfume manufacturing because it has the unique ability to "fix" a fragrance, keeping it from fading too fast. It's also used as a food additive.

Used in: non-alcoholic beverages ice cream candyAmbergris Image

Source:

Ambergris 12 October 2006. Dept of the Environment and Water Resources, Australian Government

View the original article here

Kristy's List of Reasons

1. I can taste things again.

2. I smell great.

3. My chest doesn't hurt.

4. My family is proud of me and respects me for this.

5. My little brother Kevin is rooting for me. On day seven, I almost broke down and actually sort of cried and said "I do not think I will make it, Kev.", but he was so encouraging and helpful. He told me, "We can go to Yahoo and play games all evening, I be that will help." And that's exactly what we did. We played games all evening and I did not smoke. He wants me to do this and by God, I'm doing it. Also, little sis (Kassidy) tried smoking, and I think it's because she thought it was okay cause of me. I'm NOT showing her that it's okay anymore. I want her to know what it did to me and how it has hurt me so much. I don't want her to go through what I've gone through here.

6. There are other wonderful things to do right now other than kill myself with smoke in my lungs, for example, write all evening long about things that are more important to me, listen to music, or maybe pet my cats or read a good book)(or any book).

7. I can go anywhere I want without having to wonder if my stupid cigarettes are with me, and if they aren't OMG I LOST MY CIGARETTES I'LL DIE OH NO OH NO. No more of that stupid crap now, I'm free again.

8. Despite having smoked a good length of time (10 years), I am still more qualified to be a non-smoker. I have a solid 18 years of experience at being a non-smoker and while I haven't held the occupation in awhile, I'm beginning to remember how nice this job was in comparison to the 10 year hellish nightmare of smoking. Plus, I actually feel younger now. This might be weird, but hey, it's a luxury to go back in time if you're going back to something great, and being a non-smoker WAS.

9. I feel like I'm truly accomplishing something here. It's a terrific lesson in self-control and self-love. I'm having fun learning it despite the temporary suffering.

10. I made it through hell week and I've almost made it through heck week. I am not going through THAT ever ever again, so I have one choice: Have fun today instead of smoke :) I think I will.

~Kristy~
(Blah28)
Kristy's Quit Story

View the original article here

Weight Control Tips

Statistics tell us that most people who quit smoking gain some weight initially. On average, that gain is between 4 to 10 pounds. And for a lot of folks, it is temporary and falls back off within the first year of smoking cessation.

Learn how smoking affects metabolism, and create a plan of action to minimize potential weight gain before you quit smoking. A little preparation can go a long way toward helping you avoid the need to invest in a larger wardrobe to fit your new, nonsmoking self.

Don't overload yourself with too many expectations. Smoking cessation, while far from impossible, is hard work for most of us early on. Starting a new diet at the same time you quit smoking can be a recipe for disaster. Aim instead to maintain your current weight while you manage nicotine withdrawal and the months beyond it. Once you're comfortable with your smoke-free status, you can turn your attention to shedding extra weight you're carrying. If you've only gained the typical 4 to 10 pounds, the task won't be too daunting. For many ex-smokers, food takes on a new importance that can quickly become an unhealthy obsession if we're not careful.

Why?

In part, it has to do with needing a replacement for the act of smoking. Smokers have a powerful hand-to-mouth association and eating is a hand-to-mouth activity. But also, food simply tastes better without cigarette tar clogging delicate taste buds on our tongues. It's not uncommon for ex-smokers to note that food tastes entirely different than it did when they smoked.

And then there is the fact that food signals comfort for many of us. A lot of people, smokers or not, use food to soothe and pacify. For those of us who are dealing with the discomforts of nicotine withdrawal, it's natural to turn to food to ease raw nerves and emotions.

While we cannot stop eating like we have stopped smoking, we can make choices that will help us avoid weight gain and even enhance how we feel physically. A diet rich in nutrients helps us be at our physical and emotional best, which, in turn makes it easier to maintain the strong will and determination that is necessary to successfully recover from nicotine addiction.

Use the tips below to help you start thinking creatively about how to use food as a tool for good health rather than a replacement for smoking. Pay attention to portions.
Downsize serving sizes: Use a lunch-size plate rather than a dinner plate, and stop after one plate full.Read labels.
Aim for foods low in fat and high in protein and fiber. And speaking of portion sizes, be sure to check packaged food labels for portion sizes as well.Keep temptation out of the house.
If it's not there, you can't eat it. Stock the fridge and cupboards with healthy food choices so that when the urge to snack strikes, the right foods are within easy reach.Indulge your sweet tooth at a restaurant.
Don't allow a half-gallon of ice cream shelf space in your freezer. Instead, head out to the ice cream parlor when you're in the mood for a sundae. Doing this safeguards against going back for another scoop, or worse, another bowl later on.Drink plenty of water.
If you have the urge to snack, drink a glass of water first. It will help fill you up. So you will eat less, and also beat cravings to smoke.Think 80/20.
If 80% of the meals and snacks you eat on a given day are healthy and in the right portions, you can allow yourself a few treats with the other 20% without throwing your diet out of whack.Eat more often.
Try eating 5 or 6 small meals throughout your day. The urge to snack is intense early on in cessation, so snack-size meals may suit your needs perfectly. And the good news is, small meals every few hours could give your metabolism a boost. Just watch your calories and keep the total for the day within the correct range for your body.Go for a walk.
Exercise will help you avoid weight gain. As little a half hour walk a day can be enough to help you keep your weight stable, as long as you're eating well too. And exercise improves mood too, a nice fringe benefit.Distract yourself.
Boredom is a big trigger for smoking and for eating. Make an abrupt change in what you're doing and you can distract yourself away from mindless snacking.Find some support.
The smoking cessation forum here at About.com is a supportive community of people who are working to quit smoking. Stop in and browse the message board of this active group as a guest, or register (free) and join the discussion.Early smoking cessation is an awkward, uncomfortable state for most of us. Add weight gain into the equation and we're ripe for a bad case of junkie thinking. Don't be tempted to return to smoking as a means to control your weight. Take it from one who knows. I lost a 6-month quit once because I was convinced smoking would help me lose weight. Wrong! When it was all said and done, I still had to diet to lose the weight I'd gained during smoking cessation, plus I needed to quit smoking again because I was back to a pack-a-day habit.

Dig your heels in and focus on losing your addiction to nicotine first and the weight second. Once you're comfortable in your nonsmoking skin, you'll be better equipped to apply your time and energy toward losing weight successfully. And speaking of success, there is absolutely nothing better for a person's self-confidence and ability to tackle challenges effectively than succeeding at smoking cessation.

Do what you need to do to boot this addiction out of your life now. If that means you gain a few pounds in the process, so be it. Weight can always be lost later, but your precious health cannot.

Source:

Forever Free -- Smoking and Weight. 2000. H. Lee Moffit Cancer Center and Research Institute at the University of South Florida.

View the original article here

Journaling

A quit journal is a powerful tool that can help you reinforce your resolve to stop smoking. Consider making the first entry in your journal a list of the reasons you have to quit smoking. From the largest, most obvious reasons to the smallest, each and every one counts. Carry a copy of your list with you so that you can add to it as additional reasons come to mind. Think about the pros and cons of smoking as you compose your list, and refer to it when you're feeling tempted to smoke. When I quit smoking, I made a short entry in my journal at the end of every day. I jotted down a few notes about how I felt and made sure to acknowledge my gratitude for completing the day smoke-free.

When I struggled with cravings to smoke, I was able to quickly gain perspective by looking back through those journal entries. It allowed me to see just how much progress I'd made since quitting and helped me shift my attitude from negative to positive.

Your quit journal will help you lay the foundation for successful smoking cessation. Use it to get your thoughts moving in the right direction. Once you do that, making good choices and taking appropriate actions will come more easily.

View the original article here