Quitting Smoking

I See a Lot of Young Boys Smoking And Heart weeps for them. 

Quitting Smoking is never a walk in the park. Having to give up the habit you've grown accustomed to can really be a very painful endeavor. However, with all the negative effects and with no proven beneficial aspect, the act of giving up smoking is the wisest move you can ever do in your life. 

Your past failures are not a lesson that you are unable to quit. Instead, view them as part of the normal journey toward becoming a nonsmoker.

PREPARING YOURSELF FOR QUITTING...

Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.

Every night before going to bed, say to yourself that “You Will Be A Non-Smoker” and go to sleep with this thought. This thought has to be your first thought when you wake up in the morning.

Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.

Set a target date for quitting - perhaps a special day such as your / someone’s birthday.  Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.

What is in a Cigarette?

There are nearly 4000 chemicals in a cigarette. Atleast 43 of the ingredients are carcinogenic (cancer causing). Here is a sampling:

Acetic Acid (Corrosive to respiratory tract)

Acetone (Used in Nail Polish Removers)

Ammonia. (Used in floor and toilet cleaners)
Arsenic (a poison)
Cadmium (Car battery Fluid)
Carbon Monoxide (interferes with the supply of oxygen in the blood to the rest of the body)
DDT/ dielderon (Insecticides)
Ethanol (Alcohol)
Formalin (used in preserving human tissue and fabric)
Hexamine (used in explosive compounds)
Hydrogen Cyanide (Poison)
Methane (Petroleum Gas)
Naphthalene (used in moth balls)
Nicotine (Schedule 6 Poison)
Nitro Benzene (a petrol additive)
Phenols (used in disinfectants)
Stearic Acid (used in candle wax)
Toluene (Industrial solvent)
Vinyl Chloride (used in PVC)

With every cigarette you smoke your body take in a miniscule quantity of nicotine. Nicotine increases the levels of dopamine, a neurotransmitter, in the brain. This helps you feel good. Soon the body craves for nicotine for a feel good. This is what keeps you smoking through the day. When you smoke a cigarette nicotine disperses rapidly and reaches the brain. You probably take 10 puffs from a cigarette. And if you smoke 20 cigarettes a day, brain is taking 200 “hits” of nicotine. Your cigarette is an effective drug delivery system. To give this up is not easy.

Even if your mind has decided to do it, your body is going to rebel against it.

But then, if you don’t, too much is at stake….

KNOWING WHAT TO EXPECT...

Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks. Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends - to get you through this critical period successfully.

Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break.

Realize that most successful ex-smokers quit for good only after several attempts. DON'T GIVE UP. Try again. 

1) Switch brands. Switch to a brand you find distasteful.

2) Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will   help change your smoking behavior. However, DO NOT inhale cigarettes more often or more deeply, or   place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine.

3) Cut down the number of cigarettes you smoke.

4) Smoke only half of each cigarette.

5) Each day, postpone lighting your first cigarette 1 hour.

6) Decide beforehand how many cigarettes you'll smoke during the day.

7) Change your eating habits to help you cut down. For example, drink milk, which many people consider   incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.

8) Reach for a glass of juice instead of a cigarette for a "pick-me-up."

9) Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about  seven cigarettes a day, it's time to set your target date and get ready to stick to it.  

10) Don't Smoke "Automatically". Smoke only those cigarettes you really want.Catch  yourself  before you    light up a cigarette out of pure habit - you may decide you don't need it.

11) Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and    the sight and smell of stale butts will be very unpleasant.

12) Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar   location or a different pocket to break the automatic reach. Make smoking inconvenient.

13) Wait until 1 pack is empty before you buy another and later start buying loose cigarettes.

14) Stop carrying cigarettes with you at home and at work. Make them difficult to get to.

15) Make smoking unpleasant. Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on  the cigarette you are smoking and its many negative effects. 

16) Collect all your cigarette butts in one large glass container as a visual reminder of the filth smoking  represents.

Quitting Cigarette By Gradual Decrease Method: 

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.

Cut down gradually. Smoke fewer cigarettes each day or only smoke them halfway down. Inhale less often and less deeply. After several months it should be easier to stop completely.

Quitting cigarette is also hard psychologically therefore you must be very patient and let your body adapt to the new amount both physically and psychologically and try to avoid yourself being effected from the side effects of quitting smoking. So each week by decreasing you can come to your last cigarette and then you begin to smoke 1 in 2 weeks then, 1 cigarette in one month and then you can quit completely. You must not forget that after this period of 3-4 months quitting process you will gain 10 years added to your life.
Cutting down over a length of time can be particularly difficult, as smokers may inhale longer and harder to get the nicotine they want.

TIPS TO HELP YOU QUIT

If you are been trying to stop smoking, there are many potential ways available today for you to try. Well, no way of quitting is a piece of cake. Here are some tips to help you get started today!

Psychological Needs to quit smoking the easiest way possible:-
• Remind yourself every day why you are quitting.
• Avoid places you connect with smoking.
• Develop a plan for relieving stress.
• Listen to relaxing music.
• 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.

Here are 16 techniques that will help quit the habit. Remember - you can do it!

1)Positive Affirmation: Several times a day, quietly repeat to yourself the affirmation, "I am a nonsmoker." Many quitters see themselves as smokers who are just not smoking for the moment. They have a self-image as smokers who still want a cigarette. Silently repeating the affirmation "I am a nonsmoker" will help you change your view of yourself, and, even if it may seem silly to you, this is actually useful. Use it! Never allow yourself to think, "one won't hurt" - it will.

2) Use relaxation techniques to calm down. Deep breathing exercises, muscle relaxation, and imagining yourself in a peaceful setting can make you feel less stressed. Avoid getting bored, which can make you feel tired. Keep your mind active, perhaps by calling a friend, reading a new magazine, or playing a game.

3) Deep Breathing Perhaps The Single Most Powerful And Important Technique: Every time you want a cigarette, do the following. Do it three times. 

Inhale  the deepest  lung-full of  air you can, and then,  very slowly, exhale. Purse  your lips so that the air must come out slowly. As you exhale, close your eyes, and let your chin gradually sink over onto your chest. Visualize all the tension leaving your body, slowly draining out of your fingers and toes, just flowing on out. 
This is a variation of a yoga technique and is very relaxing. If you practice this, you'll be able to use it for any future stressful situation you find yourself in. And it will be your greatest weapon during the strong cravings sure to assault you over the first few days.

4) Exercise regularly. Studies show that exercise relieves tension and improves your mood. Practice deep breathing exercises when you have a craving. Exercise regularly. Regular exercise raises your overall energy level, so you may feel less need for a boost. Go to a gym, sit in the steam, exercise. Change your normal routine – take time to walk or even jog around the block or in the local park. Take a brisk walk instead of smoking if you start feeling sluggish. Moving around is a drug-free stimulant.

5) Remember that smoking never solves the problem; figure out what will, and act. Avoid or get out of stressful situations that might tempt you to smoke.

6) Get enough rest. Take time each day to relax, no matter how busy you are. Get enough rest. With a good night`s sleep you`re more likely to feel fresh and alert. Try to go to sleep earlier and get more rest.

Enjoy relaxation. Take a long hot bath. Have a massage. Lie in a garden hammock. Listen to soothing music.

7) Do not carry cigarettes. Don't keep your cigarettes or lighter handy. Throw away any cigarettes that you have left. Having them there in your sight will make it so much harder to quit smoking.  

Change your smoking routines. Keep your cigarettes in a different place. Smoke with your opposite hand. Don`t do anything else while smoking.

Switch to a different brand. If you smoke regular cigarettes, buy light or menthol. A change that you don't like may help you quit because it won't be as satisfying as what you're used to.

8) Work on developing the attitude that you are doing yourself a favor by not smoking. Do not dwell on the idea that you are depriving yourself of a cigarette. You are ridding yourself full fledged smoking because you care enough about yourself to want to.

9) Be aware that many routine situations will trigger the urge for a cigarette. Situations which will trigger a response include: drinking coffee, alcohol, sitting in a bar, social events with smoking friends, card games, the end of meals. Try to maintain your normal routine while quitting. If any event seems to be tough, leave it and go back to it later. Do not feel you must give up any activity forever. Everything you did as a smoker, you will learn to do at least as well, and maybe better, as an ex-smoker. For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner. If you always smoke while driving, listen to a particularly interesting radio program or your favorite music. 

Try to find time for the activities that are the most meaningful, satisfying, and important to you. Find new habits. Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or try new recipes. Do things that require you to use your hands. Try crossword puzzles, gardening, or regular chores. Go bike riding; take the dog for a walk; write letters. The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and temples.

10) Make a list of all the reasons you want to quit smoking. Keep this list with you, preferably where you used to carry your cigarettes. When you find yourself reaching for a cigarette, take out your list and read it.

11) Drink plenty of cold water & fruit juice for  the first few days. It will help flush nicotine out of your system. Drink lots of cold water. It will refresh you as it helps clear of nicotine and other poisons from your body. But do avoid sodas that contain caffeine. Limit tea, soft drinks, and alcohol - they can increase your urge to smoke.

12) To help avoid weight gain, eat vegetables and fruit instead of candies and pastries. Celery and carrots can be used safely as short-term substitutes for cigarettes.

Eat regular meals to avoid being hungry. Don`t confuse needing to eat with the desire to put a cigarette in your mouth. Eat regular, nutritious meals. Healthful foods are a great natural source of energy. Do your very best to stay away from alcohol, sugar and tea the first week or longer, as these tend to stimulate the desire for a cigarette. Avoid fatty foods, as your metabolism will slow down a bit without the nicotine, and you may gain weight even if you eat the same amount as before quitting. So discipline about diet is extra important now. No one ever said acquiring new habits would be easy!

Tips to help you avoid weight gain...

-Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.

-Eat an apple 15 minutes before each meal.

-Drink a glass of water before you start your meals.

-Chew sugarless gum when you want sweet foods.

-Have low-calorie foods on hand for nibbling. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.

13) Tell people around you that you have quit smoking. Tell Your Family, Friends and co-workers what you are doing, and ask for their support. They should be enthusiastic about your decision, and keep you positive and support you throughout your entire journey. Ask for their tolerance. Let them know you're quitting, and that you might be edgy or grumpy for a few days. If you don't ask for support, you certainly won't get any. If you do, you'll be surprised how much it can help. Take a chance - try it and see! Ask friends and family members not to smoke in your presence. Don't be afraid to ask. This is more important than you may realize.

14) When the urge to smoke strikes, force yourself to wait ten minutes before lighting up. This lets your subconscious know that you are in charge, not your cravings. Craving stage does not last for more than 5 minutes. Wait out the craving. Remember that the urge to smoke only lasts a few minutes, and will then pass. The urges gradually become farther and farther apart as the days go by.

Try using sugarless gum or candy every time you feel the need to smoke.

15) Be aware of every cigarette you smoke. Ask yourself: Do I really want this cigarette? You may be surprised at how many you can easily pass up.

If you miss the sensation of having a cigarette, pick up a pen or pencil or paper clip or marble when you want to reach for a cigarette. Play with a coin, twist your ring, or handle whatever harmless object is nearby. If you miss having something in your mouth, try toothpicks or a fake cigarette.

16) On your Quit Day Destroy All Your Cigarettes. Hide all ashtrays. Destroy all your cigarettes, preferably with water, so no part of them is smokeable. 

WITHDRAWAL SYMPTOMS AND ACTIVITIES THAT MIGHT HELP SYMPTOM ACTIVITY

1) Congestion or dry mouth or a sore throat: As the lungs and esophagus repair themselves, the smoker may experience excess fluid which may irritate the throat.  Sip ice-cold water or fruit juice, or chew gum (sugar free gums)

2) Headaches or muscle aches: As the body becomes nicotine free, many smokers get headaches or aches, similar to that of the flu. Take a warm bath or shower. Try relaxation or meditation techniques.

3) Insomnia or sleep disturbances: Many smokers have trouble falling asleep, staying asleep or intense dreams when they quit smoking. Don't drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.

4) Irregularity Add roughage to your diet, such as raw fruit, vegetables, and whole- grain cereals. Drink minimum 6-8 glasses of water a day.

5) Nausea and diarrhea: Nearly all smokers experience nausea when they quit smoking.

6) Fatigue: Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a couple of weeks.

7) Hunger Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks

8) Anxiety, anger, restlessness, tenseness or irritability: As the smoker adjusts to the lower dopamine levels in the body, they may be edgy or short tempered. Take a walk, soak in a hot tub, try relaxation or meditation techniques.

9) Coughing Sip warm herbal tea. Suck on cough drops or sugarless hard candy.

10) Cravings: Most smokers have intense desires to smoke cigarettes while they quit, sometimes after they quit also.

11) Attention difficulties: Many smokers have reported feeling like they are in a fog as they quit. 

IMMEDIATELY AFTER QUITTING...The war against smoking cannot be won by simply throwing the butt. It continues even after you throw away your last cigarette.

1) Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.

2) The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.

3) Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.

4) Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.

5) Stretch a lot. Get plenty of rest.

6) Pay attention to your appearance. Look and feel sharp.

7) Try to find time for the activities that are most meaningful, satisfying, & important to you.

8) When you get the crazies Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette. Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray. Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else. Light incense or a candle instead of a cigarette.

Never allow yourself to think, "one won't hurt" - it will, infact.

9) Make a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking. Set other, intermediate target dates, and do something special with the money you've saved.

IN CONCLUSION..

Remember that if you quit you will live longer and feel better. Quitting will lower your chances of having a heart attack, stroke, or cancer. The people you live with, especially children, will be healthier. And you will have extra money to spend on things other than cigarettes. 
So get the information and support you need to make the stopping process a little easier. Seek the help of family and friends, and most important decide you want to do it and visualize yourself as a non-smoker.

Please do Post your comments, if it was helpful for any Smoker to Quit.

ALL THE BEST TO THOSE WILLING TO QUIT

SUCCESS IS WHERE DESIRE IS!!!

(Website References  for the above Matter were somehow not noted by me. So thanks to many websites  from where I have collected  the above matter just to bring it down for a single point availability. )