Begin with the end in mind." As a smoker, you must first accept that smoking is bad for you, imagine a world for you which is smoke-free and then take steps to reach that world. Read the following article for help with all three.">Stephen Covey said, "Begin with the end in mind." As a smoker, you must first accept that smoking is bad for you, imagine a world for you which is smoke-free and then take steps to reach that world. Read the following article for help with all three. "A cigarette is a pipe with a fire at one end and a fool at the other" Most chain smokers feel that a post-meal cigarette is one of lifes simple pleasures. Who would not enjoy ending their meal by sniffing a little methane, arsenic and methanol? Other smokers feel the same way about morning smoking, coffee smoking, work-break smoking, tension smoking, etc. After all, what better way to awaken your system than by sniffing some industrial solvent, ammonia, butane and cadmium? If it is strong enough to clean toilets and power batteries, then it is a tasty cellulose acetate filter definitely going to make your coffee taste better, isn’t it? Smokers can come up with a host of reasons why they enjoy smoking despite all the warnings and evidence that they will die young. But there is no sugar coating it – Smoking kills. It harms almost every organ in the body. It is responsible for 88% of all lung cancer deaths. Cigarette Smoking is linked to most cancer occurrences and other dangerous ailments such as lung disease, heart and blood vessel disease, stroke, chronic obstructive pulmonary disease, teeth discoloration, early greying of hair, impotency, and cataracts. Smoking also poses serious hazards to people around, such as the risk of starting a fire, passive smoking, etc. That is why governments around the world have banned smoking in public places. In this articleWhy is it Difficult to Quit Smoking?Nicotine is AddictiveSmoking Cessation Causes Withdrawal Symptoms3 Step Process to Quit SmokingStep 1 – Recognise that You Should QuitStep 2 – Be Convinced About Your Reasons to QuitStep 3 – QuitDifferent Methods to Quit SmokingCold TurkeyGradual DecreaseUsage of MedicinesIs that all?Why is it Difficult to Quit Smoking? There are two aspects that affect a smoker trying to quit: nicotine addiction and difficult withdrawal symptoms. Nicotine is Addictive Nicotine, the drug found in tobacco, is found to be as addictive as heroin or cocaine. Smokers develop a psychological and physiological dependence on this habit-forming drug. Nicotine gives the smoker pleasurable feelings inducing him to smoke even more.The regular smoker smokes mainly to maintain the level of nicotine in his body.Over time, the body develops a tolerance to nicotine, which leads to an increase in the number of cigarettes smoked. Smoking Cessation Causes Withdrawal Symptoms Reducing the cigarette intake or quitting abruptly causes a break in the steady supply of nicotine to the body, which craves to maintain existing levels. This usually happens in regular and heavy smokers. When a person stops abruptly, withdrawal symptoms occur, including: Mood swings, irritability, frustration, and angerDizziness DepressionSleep disorders such as difficulty in falling asleep, nightmares, etc. HeadacheFatigue Appetite problemsRestlessness The symptoms may appear three-four hours after the last cigarette, and may worsen about two to three days later. The result? Many people who are trying to quit revert back to smoking in an attempt to reduce these symptoms. 3 Step Process to Quit Smoking In order to effectively quit smoking, you are suggested to follow the following three-step process: Step 1 – Recognise that You Should Quit "Begin with the end in mind" - Stephen Covey The fact that you are reading this article may indicate that you recognise the harmful effects of smoking, and if you are a smoker, you may want to quit it. This self-realisation is the first step in the war against smoking. Some tips: Write down your goals in your personal diary.Keep checking regularly to see whether you are following your goals.If required, take the help of a supportive spouse, parent, friend, or child to remind you, in a gentle way, about your goals. Step 2 – Be Convinced About Your Reasons to Quit Mere recognition is, of course, not enough. What is more important is to know why you want to quit. Be convinced about why you wish to quit. Some tips: Remind yourself of the reasons why smoking is bad for you.Visualise how quitting smoking will make you feel better and improve your health.Visit sites that are dedicated to anti-smoking such as www.cancer.org that have years of experience with helping people quit smoking.Help cancer patients in hospitals. You will be convinced about the dangers of smoking. Moreover, your attempts to help cancer patients battle this dreadful disease will be appreciated. Step 3 – Quit It is now time to take the plunge, and finally do what you should have done long back—quit! There are only two ways to quit: abruptly quitting or gradually reducing cigarette consumption. Different Methods to Quit Smoking You can choose from the following methods to quit smoking as per your ability: Cold Turkey Cold Turkey refers to quitting cigarettes abruptly and completely. Most experts agree that this is the best method to quit smoking, as people who quit abruptly tend to have greater health benefits compared to regular smokers or smokers trying to cut down gradually. The risk of developing cancer and other diseases in individuals on cold turkey sharply reduces over time. However, the harsh withdrawal symptoms make this option seem difficult, especially for heavy smokers. Choose a time, and mark it on your calendar. Of course, the best time is NOW. Gradual Decrease Simply cutting down on cigarettes does not lead to any increase in health benefits. However, for many smokers, a gradual reduction seems an easier way out compared to the seemingly frightening withdrawal symptoms of cold turkey. If you are smoking eight cigarettes a day, reduce it to seven the next day. Slowly, over a period ranging from one week to six months, reduce your cigarette consumption to zero. One of the most effective ways to cut down is to postpone the first cigarette. Whenever you feel like smoking, postpone it by ten minutes. Usage of Medicines When you stop smoking, your body craves nicotine. Since nicotine is not as harmful as tar and carbon monoxide for your health, you can use nicotine replacement products (such as Habitrol and Nicorette) to help you quit smoking. The nicotine from these products is absorbed by the body very slowly and at such low levels, that you rarely get addicted to it. Drugs like Zyban (bupropion) and Chantix (varenicline) can help control cravings and withdrawal symptoms. You also get nicotine chewing gum that soothes your nicotine cravings. Just ask your local chemist for suggestions with products to help you quit smoking. Other methods you can use to help quit smoking are counseling, acupuncture, hypnosis, and even E-cigarettes. Is that all? The war against smoking cannot be won by simply kicking the butt. It continues even after you throw away your last cigarette. You need to stay on guard against triggers that could make you start smoking again. These include certain events, places, alcohol, tensions, and being around other smokers. You may not be able to avoid these triggers but you can plan your method of dealing with them and prevent them from being roadblocks in your smoke-free future.
Begin with the end in mind." As a smoker, you must first accept that smoking is bad for you, imagine a world for you which is smoke-free and then take steps to reach that world. Read the following article for help with all three.">Stephen Covey said, "Begin with the end in mind." As a smoker, you must first accept that smoking is bad for you, imagine a world for you which is smoke-free and then take steps to reach that world. Read the following article for help with all three. "A cigarette is a pipe with a fire at one end and a fool at the other"
Most chain smokers feel that a post-meal cigarette is one of life's simple pleasures.
Who would not enjoy ending their meal by sniffing a little methane, arsenic and methanol?
Other smokers feel the same way about morning smoking, coffee smoking, work-break smoking, tension smoking, etc.
After all, what better way to awaken your system than by sniffing some industrial solvent, ammonia, butane and cadmium?
If it is strong enough to clean toilets and power batteries, then it is a tasty cellulose acetate filter definitely going to make your coffee taste better, isn’t it?
Smokers can come up with a host of reasons why they enjoy smoking despite all the warnings and evidence that they will die young. But there is no sugar coating it –
Smoking kills. It harms almost every organ in the body. It is responsible for 88% of all lung cancer deaths. Cigarette Smoking is linked to most cancer occurrences and other dangerous ailments such as lung disease, heart and blood vessel disease, stroke, chronic obstructive pulmonary disease, teeth discoloration, early
greying of hair, impotency, and cataracts.
Smoking also poses serious hazards to people around, such as the risk of starting a fire, passive smoking, etc. That is why governments around the world have banned smoking in public places.
Why is it Difficult to Quit Smoking?
There are two aspects that affect a smoker trying to quit: nicotine addiction and difficult withdrawal symptoms.
Nicotine is Addictive
Nicotine, the drug found in tobacco, is found to be as addictive as heroin or cocaine. Smokers develop a psychological and physiological dependence on this habit-forming drug.
- Nicotine gives the smoker pleasurable feelings inducing him to smoke even more.
- The regular smoker smokes mainly to maintain the level of nicotine in his body.
- Over time, the body develops a tolerance to nicotine, which leads to an increase in the number of cigarettes smoked.
Smoking Cessation Causes Withdrawal Symptoms
Reducing the cigarette intake or quitting abruptly causes a break in the steady supply of nicotine to the body, which craves to maintain existing levels. This usually happens in regular and heavy smokers.
When a person stops abruptly, withdrawal symptoms occur, including:
- Mood swings, irritability, frustration, and anger
- Dizziness
- Depression
- Sleep disorders such as difficulty in falling asleep, nightmares, etc.
- Headache
- Fatigue
- Appetite problems
- Restlessness
The symptoms may appear three-four hours after the last cigarette, and may worsen about two to three days later. The result? Many people who are trying to quit revert back to smoking in an attempt to reduce these symptoms.
3 Step Process to Quit Smoking
In order to effectively quit smoking, you are suggested to follow the following three-step process:
Step 1 – Recognise that You Should Quit
"Begin with the end in mind" - Stephen Covey
The fact that you are reading this article may indicate that you recognise the harmful effects of smoking, and if you are a smoker, you may want to quit it. This self-realisation is the first step in the war against smoking.
Some tips:
- Write down your goals in your personal diary.
- Keep checking regularly to see whether you are following your goals.
- If required, take the help of a supportive spouse, parent, friend, or child to remind you, in a gentle way, about your goals.
Step 2 – Be Convinced About Your Reasons to Quit
Mere recognition is, of course, not enough. What is more important is to know why you want to quit. Be convinced about why you wish to quit.
Some tips:
- Remind yourself of the reasons why smoking is bad for you.
- Visualise how quitting smoking will make you feel better and improve your health.
- Visit sites that are dedicated to anti-smoking such as www.cancer.org that have years of experience with helping people quit smoking.
- Help cancer patients in hospitals. You will be convinced about the dangers of smoking. Moreover, your attempts to help cancer patients battle this dreadful disease will be appreciated.
Step 3 – Quit
It is now time to take the plunge, and finally do what you should have done long back—quit! There are only two ways to quit: abruptly quitting or gradually reducing cigarette consumption.
Different Methods to Quit Smoking
You can choose from the following methods to quit smoking as per your ability:
Cold Turkey
Cold Turkey refers to quitting cigarettes abruptly and completely. Most experts agree that this is the best method to quit smoking, as people who quit abruptly tend to have greater health benefits compared to regular smokers or smokers trying to cut down gradually.
The risk of developing cancer and other diseases in individuals on cold turkey sharply reduces over time. However, the harsh withdrawal symptoms make this option seem difficult, especially for heavy smokers. Choose a time, and mark it on your calendar. Of course, the best time is NOW.
Gradual Decrease
Simply cutting down on cigarettes does not lead to any increase in health benefits. However, for many smokers, a gradual reduction seems an easier way out compared to the seemingly frightening withdrawal symptoms of cold turkey.
If you are smoking eight cigarettes a day, reduce it to seven the next day. Slowly, over a period ranging from one week to six months, reduce your cigarette consumption to zero.
One of the most effective ways to cut down is to postpone the first cigarette. Whenever you feel like smoking, postpone it by ten minutes.
Usage of Medicines
When you stop smoking, your body craves nicotine. Since nicotine is not as harmful as tar and carbon monoxide for your health, you can use nicotine replacement products (such as Habitrol and Nicorette) to help you quit smoking. The nicotine from these products is absorbed by the body very slowly and at such low levels, that you rarely get addicted to it.
Drugs like Zyban (bupropion) and Chantix (varenicline) can help control cravings and withdrawal symptoms.
You also get nicotine chewing gum that soothes your nicotine cravings. Just ask your local chemist for suggestions with products to help you quit smoking.
Other methods you can use to help quit smoking are counseling, acupuncture, hypnosis, and even E-cigarettes.
Is that all?
The war against smoking cannot be won by simply kicking the butt. It continues even after you throw away your last cigarette. You need to stay on guard against triggers that could make you start smoking again. These include certain events, places, alcohol, tensions, and being around other smokers. You may not be able to avoid these triggers but you can plan your method of dealing with them and prevent them from being roadblocks in your smoke-free future.
