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Table
of CONTENTS
Introduction
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Smoking in Today’s Society
Throughout
the course of reading this book, you will learn how to get the right
help to
quit smoking and how to improve your chances of staying off tobacco for
good.
In the following chapters, you will learn all the best ways to go about
quitting, as well as all the new treatments to help you quit. There are
a wide
variety of treatments and medications available today that can
drastically
increase your chances by double, of quitting for good, and sometimes
even
triple the chances. This book will give you tips on how to keep from
relapsing,
and give you the facts on concerns you may have about weight gain and
mood
swings. You will also learn the importance of a good support system in
conjunction with good treatments such as NRT (nicotine replacement
therapy),
and medications. Quitting is hard, but with the right help, motivation,
and a
good support system, you can quit smoking for good.
There
are many reasons to quit smoking including living a much longer and
better
life, and also lowering your chances of many terrible diseases like
heart
attacks, strokes, and many types of cancer. Other reasons you may have
for
quitting smoking could be that your friends and family will be
healthier,
especially your children, if they are not exposed to the dangers of
second hand
smoke. Getting pregnant is a great reason to quit for good for both
your health
and the baby’s. Maybe one of the lesser talked about but equally
important
reasons to quit smoking is the tons of extra money you will have to
spend on
anything you want, such as a long needed vacation, home repairs, a
pool, or
anything else.
Quitting
the habit may sound great but there are many reasons why most people
can’t just
stop and keep from starting back up through sheer force of will. During
the
time when people are trying to quit, they experience terrible
withdrawal
symptoms that affect them both physically and mentally. The body gets
used to
having nicotine as a regular part of feeling ok and can’t function
without it.
So, when you take this crutch away from it, the body reacts in a
violent way
causing you to feel anxious, restless, depressed, angry, or even dizzy,
just to
name a few. Although withdrawal may be a terrible experience, one has
to
realize how the short period of discomfort is well worth all the
benefits of
quitting smoking to you and the people around you. In this day, people
can’t
just keep ignoring the facts about how smoking affects their body and
everyone
around them. The facts are plain: if you do not quit smoking, you will
die.
Worldwide,
there are a total of 1.1 billion people who are confirmed smokers. Most
of the
people who start smoking are not fully aware of just how addictive and
dangerous
cigarettes really are. There are programs in school for children to
tell them
of the dangers and some warning labels on the packages, but none of it
is
really enough to give you an accurate idea of what is happening inside
your
body. One of the problems with the warnings on the packages of
cigarettes is
that they do not really give you the full picture of what terrible
things you
are doing to your body each time you take a puff. Do not keep telling
yourself
you have plenty of time to quit. Don’t tell yourself that you only
smoke a few
a day, and the grim disasters of cancer and heart disease will only
affect
others. These lies will only prolong the terrible things happening to
your body
and make it harder to stop when you do decide to. It is of paramount
importance
that you know the facts of what smoking does to you, so you can make
that
difficult but very important decision to give up smoking for good.
Most
people who smoke started in high school or even middle school, and by
the time
they decide they want to quit, they have been smoking so long their
body is
totally dependent upon the nicotine. This makes it very difficult to
stop and
never start back up. In fact, most smokers began before the age of 18.
This
means that by the time they decide to quit, they’ll have already begun
to
experience the ravages to their body that are caused by tobacco smoke.
They
will learn firsthand why it is so hard to quit. Realize that it will be
difficult and be ready to accept the support of your friends and family
to help
you quit for good.
1
Dangers of Smoking
In
addition to the health related risks of smoking, the social acceptance
of
smokers is dwindling day by day. One reason that smoking is becoming
more
socially unacceptable is that when you smoke, it not only affects your
lungs
and life, but it can have dramatic effects on people around you who are
breathing in your smoke. If you smoke, your entire family, including
your
children, can be very negatively affected by your smoking. When parents
smoke,
especially mothers who are pregnant, their children are more likely to
get
asthma, ear infections, bronchitis, and many other problems with
breathing. In
this day with all the information available on how smoking will
negatively
affect the baby growing inside, it is absolutely unacceptable for
expectant
mothers to smoke during any part of pregnancy. In addition to the
second hand
health risks to children by their smoking parents, it is also more
likely for
children of smokers to start up the habit themselves. This is why it is
crucial
to set a good example by quitting smoking now. Your children will be
grateful
for all the newfound energy that you can devote to them, and also for
the fact
that you’ll live to be with them for a much longer time.
With
more and more smokers quitting each and every day, people are
increasing their
health as well as their life expectancy. Smokers that stop before
reaching age
fifty amazingly cut in half the risk of dying in the next 15 to 20
years. Some
benefits of quitting are gradual, although you will see some results
even that
same day. For instance, merely twenty minutes after you take that last
puff you
will already notice the benefits of quitting by your decreased blood
pressure
and heart rate. High blood pressure and heart disease are only a few of
the
terrible effects of smoking which we will discuss in depth in the next
chapter.
Half
of smokers who continue smoking will eventually die from the effects of
their
habit. Every year, there are about four million people that die
worldwide from
smoking and smoking related illnesses. Cancers, along with many other
diseases
including emphysema, heart disease, aneurysms, strokes, and bronchitis
are all
caused or worsened by smoking cigarettes on a regular basis. The
damages done
by smoking can be very severe and can include anything from physical
problems
like diseases, to mental, social and financial problems.
Cancer
is one of the most severe consequences of smoking. Smoking is the cause
of
nearly thirty percent of all cancer related deaths. Smoking has been
linked to
cancers of the lungs, mouth or oral cancers, larynx, esophagus, and
even the
bladder.
Lung
cancer is one of the most difficult cancers to treat in women and men,
which is
sad because most of the lung cancer that people develop is preventable.
This
type of cancer is the top killer of men and the second cause of cancer
death in
women, among the various types of cancer. A mere twelve to fifteen
percent of
treatments given for lung cancer are actually curing patients. The
other 85
percent will face the ultimate consequence for their smoking habits.
Cancer of
the lung is preventable in over ninety percent of the patients
diagnosed with
the disease. Even with all the other reasons put aside, this should be
a very
important reason to quit now while you still have a chance to prevent
more
damage to your lungs. Although there is still the risk of getting lung
cancer
even after you stop smoking, the risk of getting cancer of the lung
does
diminish as time passes. The most commonly seen symptoms of lung cancer
include
shortness of breath, coughing, sometimes with blood, and a dramatic
weight
loss. By the time you get these symptoms it could be too late, so make
efforts
to quit smoking now and for good.
Another
terrible form of cancer that can be caused by smoking is cancer of the
mouth,
or oral cancer. Oral cancer can include cancer of the mouth, lips,
nasal
cavity, salivary gland, tonsillar tissue, and even the cheek. In just
the
United States this year, it is estimated that thirty four thousand
people will
be diagnosed with some type of oral cancer, and in over half of these
cases the
cancer will have developed into the last stages of the disease. Chewing
the
tobacco is a very high risk factor for getting oral cancer because the
tobacco
is in direct contact with the mucous membrane. In India, it is quite
common to
chew types of tobacco so the oral cancers make up nearly forty percent
of all
the types of cancer in the country. This is high when compared with the
United
Kingdom, which is around four percent.
Note
that this doesn’t mean that the only way to get oral cancer is from
chewing
tobacco. Smoking cigarettes is responsible for nearly seventy five
percent of
cases involving some type of oral cancer, because smoking cigarettes
causes
irritation of the tissues through the smoke, and also the high heat.
This
irritation of the tissues leads to the ruining of the cells, and
eventually
leads to oral cancers. Oral cancers are, as with lung cancers, largely
preventable and the best way to prevent any further damage to the mouth
is to
quit now and forever.
However,
cancer is only responsible for half of the deaths caused from smoking.
It has
been proven that heart disease, emphysema, as well as many other
terrible diseases
are caused or worsened by smoking cigarettes on a regular basis.
Heart
disease, as well as strokes, is the leading cause of deaths by smoking.
In
addition to the stress it puts on the heart to smoke, you also get a
build up of
plaque in your arteries from the toxins in the cigarette smoke, which
ultimately leads to the hardening of the arteries. It is possible for
smoking
related heart diseases to lead patients to have congestive heart
failure, which
is one of the leading causes of death in the Western world. Smoking
increases
blood pressure, increases your risk for blood clots, and also decreases
your
tolerance for exercise, which can all add to your risk factors for
coronary
heart disease and stroke. Although the damage to your heart and blood
vessels
from smoking is very serious, after five to fifteen years your risk of
strokes
goes back to that of a non-smoker, so the sooner you quit the better.
Smoking
is the cause for emphysema in eighty to ninety percent of the cases of
the
disease diagnosed. This disease presents itself slowly and usually not
until
after many years of continuous exposure to cigarette smoke. Although
emphysema
is caused by a few other things as well as smoking, smoking does make
you ten
times more likely to die from emphysema than a person who has never
been
exposed to cigarette smoke. Some major symptoms of emphysema include
anxiety,
constant cough, shortness of breath, swelling of the ankles and feet,
wheezing,
and weight loss. Because emphysema is a slow developing disease, you do
not
even know you have it until it is already preventing you from breathing
properly, which in some cases is too late to really do anything about
it.
Although the terrible effects of the disease are permanent and
incurable once
they develop, you can stop smoking right now, and help prevent any more
damage
from happening and possibly
increase
some lung function.
Surprisingly,
another risk factor of smoking is brain aneurysms. Most people are not
aware of
the fact that the nicotine in cigarettes does damage to the blood
vessels in
the brain, often leading to aneurysms. Sometimes when you realize you
are
having an aneurysm, it is already too late. The key to treating an
aneurysm is
early detection, as it is with cancer. However, the best way to treat
aneurysms
is to prevent them completely, and this can be done in some cases, by
not
smoking ever or quitting as soon as possible for good.
Mental
problems of smoking are apparent to anyone who has seen someone
addicted to
nicotine who has had to go without their fix. The mental strain and
cravings
when the body gets low on nicotine are unbearable for some. People who
are
addicted to smoking find even the simplest tasks can’t be performed
without first
smoking. Lack of nicotine causes problems concentrating, thinking, and
problem
solving, or even deciding what to have for breakfast. Smokers become a
slave to
their habit and can’t function without the drug. When the need for the
drug is
so strong you can’t function without it then you are even more likely
to not
notice or simply deny the negative effects smoking is having on you
mentally
and physically. Do not let your strong addiction to nicotine rip away
your
chance of living a longer and healthier life!
The
mental problems associated with smoking can lead to social problems.
The lack
of concentration and nervousness can be a real problem to people when
out on a
date or at work. Smokers can not get calm and feel normal without going
for a
smoke break, and this can cause terrible problems seeing as most places
of
business do not allow smoking indoors. Smokers have to wait until their
breaks
to get a fix and during the time in between they will not be able to
work to
their fullest potential. It is also true that employers are much more
likely to
hire non-smokers over smokers for a number of reasons, including the
usual
increase in sick days of smokers, the increased health costs, and so
much more.
Smoking
can also cause social problems when trying to build a relationship.
Most people
who smoke will be limited to having to date and marry other smokers to
find
someone tolerant of their habit, which will severely limit the amount
of
potential husbands and wives. When you go over to your friends’ homes
or ride
in their car you may find they do not allow smoking, which could be a
serious
strain on your friendship. Smoking will cause a problem when trying to
get
health insurance as your rates could be higher. Another social risk of
smoking
could be that some landlords will not rent to people who smoke, due to
increased costs of both insurance and maintenance. All of these social
problems
with smoking can not only distance you from friends and family but, can
also
limit where you are allowed to work and live.
The
financial strain on a household or a single person from smoking is
higher than
you might think. The cost of cigarettes is getting higher and higher,
and
quitting now will save you more than you think. It will save your
health as
well as tons of money. The cost yearly for a person who smokes two
packs a day
at an average cost of $4.68, which comes out to $3,416.40 each year, or
$17,082.00 every five years. Can you imagine what all you could buy in
a year with
an extra $3,400? It is sure to be a huge list.
2
Smoking and The Grim
Statistics
The
smoke that comes out of the end of a cigarette is full of more than
3,000
chemicals including, of course, nicotine, but also formaldehyde,
hydrogen
cyanide, acetone, and hydrazine, just to name a few. Formaldehyde is
used to
embalm dead bodies. The chemical called hydrogen cyanide is a rat
poison.
Acetone is a chemical used in nail polish remover, and hydrazine is a
component
in rocket fuel. It is certain that nobody in their right mind would
breathe in
or consume any of these different substances on their own, so it is
very
strange how people can so successfully ignore all the terrible things
they are
inhaling into their lungs with each puff. The power over people that
nicotine
holds is staggering.
Worldwide
there are nearly 5.4 million deaths that are the result of tobacco use.
1.2
million people in China die each year due to smoking, which is a huge
percent
of the 5.4 million all over the world. In Europe each year around
650,000
people die from smoking or smoking related illnesses. In India each
year nearly
900,000 people end up dead from smoking related illness. Russia has an
amazing
400-500 thousand people who die each year from diseases caused by
smoking. All
of these terrible numbers increase each year and if they continue on
this path
then in the year 2015 there will be 6.5 million people who die from
smoking
annually. Do not become one of these terrible statistics and make the
commitment to quit for good.
Of
the over 6 billion people who live on the planet, nearly 1.3 billion
are
confirmed smokers, which is the entire population of China. In America,
of the
entire population, 18 percent of women smoke, and an amazing 24 percent
of men
smoke. The problem with smoking is much worse in SE Asia where a
staggering
half of the entire population of the men in the country smoke.
Tobacco
use can cause severe health problems. In India almost 40 percent of the
health
problems they have are tobacco related. The risks of getting lung
cancer, heart
disease, blood clots, and strokes are all drastically increased by
smoking
cigarettes. You are also way more likely to get sick when you are a
smoker,
because smoking suppresses the body’s immune system. It has been
documented that
one third of all the cases of cancer are in some way caused by the use
of
tobacco. Smoking tobacco is the most preventable cause of death in the
world.
However it is not stupid people who smoke. Most people who start
smoking were
just curious or misinformed about the addictive and terrible nature of
smoking
cigarettes.
Most
of the time, smokers are poorer people. In places all over the world
like
England and America the most smokers are in the poorer communities. It
is often
said that smoking is linked to poverty; it seems that the companies are
all
trying any way possible to target new people to get hooked on smoking.
Just in
the United States tobacco companies spend yearly, nearly 50 dollars per
person
on advertising and marketing.
Smoking
is not only bad for you but all the people around you. Around half of
the
people who do not smoke, are still quite routinely exposed to smoke
through
second hand means. Nearly 70 thousand deaths from heart disease are
caused in
some way by exposure to second hand smoke. Second hand smoke has the
same
3-4,000 chemicals in it as the smoke you inhale directly, although in
greater
amounts. Smoking is a bad problem in China where 100,000 people die
each year
from second hand smoke. People tell themselves that second hand smoke
doesn’t
really kill people so they can sleep at night after the last smoke of
the day.
However, second hand smoke is a very real preventable cause of deaths
all over
the world.
Most
people who try to quit smoking have to try from five to seven times
before they
can quit for good. So even if you fail at first, remember: you are not
a
failure! It is very difficult to quit smoking. Remember also, that
quitting
smoking is the only way to reduce the risk of cancers and heart disease
for
smokers, no matter what kind of cigarette you smoke. No type of
cigarette is
safer than another so the only way to get healthy is to quit
altogether.
3
why It’s So Hard To Break
Tobacco's Stranglehold
There
are many mental as well as physical reasons tobacco has such a strong
hold on
you, including the depressant effects it has on your body and mind. The
drug in
nicotine gives you the pleasant and relaxed feeling that the smoker
gets hooked
on. The more you smoke the better your nervous system can adapt to the
nicotine, thus increasing the number of cigarettes you will need to
smoke each
day to get the same feeling. This tolerance level increases time after
time and
slowly you have gone from a few cigarettes a day to a pack and a half
and
didn’t even notice.
Your
body and mind gets very dependant on the nicotine. It requires more and
more
just to feel normal. This means that the more cigarettes you smoke
daily right
now, the harder it will be when you finally do decide to quit.
Withdrawal is
one of the worst things for smokers to go through when trying to kick
the
habit. Withdrawal symptoms are very difficult to deal with and without
some
sort of aid or support, and many times even with these, you will most
likely
not be able to just quit for good on the first try. Withdrawal occurs
on both a
mental and physical level. On a mental level, the smoker will find it
very
difficult to deal with the habit of smoking and the lack of things to
do with
their mouth and hands. On a physical level, your body will have a
severe
reaction to the lack of the drug nicotine that it has by now become
completely
dependant upon.
Even
smokers who have only smoked for a couple of weeks on a regular basis,
will
have withdrawal symptoms from the lack of nicotine. The nicotine
received into
the blood stream from smoking reaches your brain much faster than even
drugs
administered to you intravenously. So the fix you get from it is almost
instantaneous, the lack of this will cause many terrible symptoms. The
symptoms
of withdrawal are one of the many reasons people fail to quit or to
stay quit
for good.
Most
people fail to realize just how severe the symptoms of withdrawal will
be for
days to weeks at a time. The reason for this is that they have no doubt
had
some minor withdrawal while shopping or doing something else where
smoking is
not allowed. These small doses of withdrawal cause the smoker to
grossly
underestimate how unbearable the symptoms will be when the either cut
back on
smoking or just quit. It is also true that most people even if they do
know how
terrible the symptoms will be, do very little to nothing, to plan ahead
or help
deal with these problems. It is not like your problems in life will
just freeze
or stop being there just because you are going through severe
withdrawal from a
drug. People trying to quit smoking realize very quickly just how
desperately
they rely on nicotine to help them cope with life’s problems and to
just feel
normal.
Try
to develop a plan for coping with the withdrawal symptoms, and work on
being as
relaxed as possible during the time you plan to quit smoking. It is
essential
to get plenty of rest and eat well during the first couple of weeks
after
quitting. A great idea is to use either your vacation time or paid time
off to
get plenty of extra sleep during at least the first week of your stop
smoking
plan, and do not forget to drink plenty of water. You will be amazed at
how
much easier it will be to get used to the lack of smoking if you are as
relaxed
as you can get for the first week or two.
It
is also very easy for people who want to quit for good to get over
confident in
their ability to quit. This is usually caused by depending on the
nicotine
replacement therapy to cure or prevent the withdrawal symptoms. The
nicotine
replacement is meant to simply help ease you through the withdrawal.
However
you will still be uncomfortable and will still be craving cigarettes,
even with
the aid of nicotine substitutes. This means that you need to be well
aware that
the nicotine treatment will not cure your withdrawal, and certainly
will not
cure your cravings and habit. It you go into quitting realizing it will
take
hard work and motivation, as well as much support, you will be more
likely to
have success, no matter what nicotine substitute you chose to help you
along.
It
is very important that you do not rely on nicotine replacement to cure
or even
lessen your cravings and it will certainly not get rid of withdrawal.
If you have
a good plan of what to do while quitting and especially on how to deal
with the
withdrawal symptoms that you will have then you will have a better
chance of
making it through without a relapse, or cheating.
Lack
of planning and not being realistic about the situation are some of the
most
common reasons why people fail to quit smoking for good. It is a
difficult
situation for smokers with withdrawal, because people do not really
talk about
how serious the symptoms are from quitting smoking. People hear you are
trying
to quit something like heroin or cocaine, and they immediately tell you
to
check into a rehab center. However when someone is having withdrawal
from
smoking there is less concern so people can’t fully grasp just how
terrible the
withdrawal from this drug can really be. You need to realize that
nicotine is a
very addictive substance, and you will need a lot of help to quit using
it
forever.
Before
you quit, you must have a definite plan for how to deal with the
cravings as
well as the withdrawal, in addition to the usual daily stresses of
life. That
is why it is a good idea to take the week off after you do quit, so you
can
relax and get enough rest and be strong to get through the worst part.
It is
also a great idea to talk to someone who has already gone through the
process,
and ask them for tips about just what it will be like when you quit.
4
Quitting Methods
There
are things to look out for when deciding on a program. Be very cautious
and
suspicious if the program, promises instant or very easy success with
little to
no effort from you, involves pills or injections, charges an huge fee,
and is
not willing to give you references from people who have successful used
the
program. Make sure to do plenty of research before you decide on what
program
if any is best for your quitting needs.
It
is also a great support system idea, to consult regularly with your
family
doctor while in the process of quitting. Before quitting discuss the
best way
for you to achieve your goals while quitting and what they might have
to offer
you to help it along. Many doctors have medications to help with
withdrawal
symptoms as well as depression and other things you might experience
during the
time you are trying to quit smoking. In addition to the various
medications
available from your doctor, they may also want to prescribe a nicotine
inhaler
or nasal spray to help you ease the withdrawal. The very best time to
start
using a nicotine replacement is at the exact time you quit smoking. As
your
doctor will tell you it will be difficult no matter which method you
choose to
use to quit, however with the aid of your doctor it may be a bit easier
to make
it through the rough times.
You
will find as you go along the steps to quitting for good, it is crucial
for you
to have a good solid support system and a good plan of what to do and
who to
call should you be tempted to smoke. Have numbers of your support
system
members always at hand and if possible have someone stay with you the
first
couple of weeks to help keep you motivated to stay quit. Also be sure
to look
into all the possible support groups in your area because you will need
all the
help you can get, the more the better.
If
you are ready to quit but you think you want to try NRT, or nicotine
replacement therapy then you will be very pleased to find you have many
more
options than just the nicotine patch. Some users of the patch find it
the best
way to quit but it is good to know there are many options, so you can
pick
which one best fits your lifestyle and particular quitting goals.
Nicotine
substitutes are used to help you quit smoking by giving your body low
and
controlled doses of nicotine, without the addition of toxins, tars, or
any
other cancer causing agents you would find in cigarettes. The nicotine
you
receive from nicotine replacement therapy is just enough to get you
through
your cravings when quitting smoking. No method will work for everyone
so you
should carefully decide which method is the best for your needs and
quitting
goals.
Among
the best of the nicotine substitutes you might want to consider using
is the
nicotine gum, which is a gum that gives you a designated amount of
nicotine
throughout the day while giving your mouth another thing to do that
doesn’t
involve puffing on a cigarette. The chewing can be a good distraction
from the
habit of smoking, and the nicotine helps curb the cravings. Some find
this
substitute to be the very best method for not only helping the
withdrawal but
also the habit. Another advantage to the nicotine gum is it is
available over
the counter so no prescription or going to the doctor is needed. With
the
nicotine gum you will receive an amount equal to one or two cigarettes
or
around two to four mg of nicotine, which means how much you need each
day to
help, will depend on how many cigarettes you used to smoke a day. The
gum is a
quick way to get nicotine into the blood stream because it is absorbed
through
the tissue of the mouth, and the gum should never be used while still
smoking.
Another
method of nicotine substitute is the nicotine patch, which is available
both
over the counter and by prescription. The patch is a transdermal patch
used to
help one quit smoking. Transdermal patch means an adhesive patch that
is
medicated and placed on the skin to give a designated dose of the
medicine to
the bloodstream through the skin. The real advantage of this method of
medicating over pills or topical medication is a slow and controlled
release of
medication to the person throughout the day. The patch is good for a
phase out
method of quitting. The patch comes in 21, 14, and 7 mg strengths which
allow
you to slowly lower the amount of nicotine you are receiving. If you
used to smoke
around a pack a day would need to start with the highest patch, however
if you
smoked less you may be able to go straight to the second step.
There
are a few side effects associated with the nicotine patch but they are
not
dangerous and are not cause for serious concern. These side effects
include
nightmares, and itching. The nightmares are caused by wearing the patch
to bed,
and some people get used to it and have no further problems. However if
the
nightmares become a problem then one can wear the patch for seventeen
hours or
so and take it off before bed, which although it may help the dreams it
will
not help the morning cravings one gets for cigarettes. The itching can
be
avoided by following instructions on the packages and put the patch in
a different
place each day. When there is itching it usually goes away in half to
one hour.
The
nicotine substitute known as a nicotine lozenge is another of the over
the
counter nicotine replacement therapies available to smokers trying to
kick the
habit. Each lozenge gives you a designated amount of nicotine
throughout the
day to help curb the withdrawal symptoms you will get from quitting
smoking.
The lozenge is similar to the nicotine gum because it is giving you the
drug
through the mouth and very quickly. A major advantage to the gums and
lozenge
is the act of using your mouth to receive the nicotine whether
dissolving it
slowly or chewing. Some people trying to quit smoking take up gum
chewing of
sucking on hard candies to give their mouth something to do while
trying to
break the habit, so these NRT’s are a very big help in both the areas
of
withdrawal and habit breaking. As with all medicines it is best to
consult your
doctor and read all directions carefully before beginning any of these
nicotine
replacement therapies.
A
very effective method of nicotine substitution is the nicotine inhaler.
This
inhaler method is only available by prescription so you must go to the
doctor
to get it but they will then be able to better explain to you how to
best use
it for your plan to quit smoking. This inhalation method gives you the
nicotine
the same way as smoking would without the use of tobacco, which means
you still
get a quick buzz as you would from a cigarette. The nicotine inhaler
can also
be used to help phase out the act of smoking by using the inhaler more
and more
until you quit and use it for a while to get past the cravings. Like
most other
nicotine substitutes the inhaler can double your chances of quitting
for good,
rather than just trying to stop with no help. Your doctor is the best
person to
discuss your needs with and they may make changes to your amounts of
inhaler
cartridges throughout the first few weeks of use. The side effects are
mild and
can include mild irritations of the throat and mouth, which most people
get
used to in a short period of time.
The
method of nicotine substitute called the nicotine nasal spray is, like
the
other methods, designed to help you quit smoking while reducing the
urge to
smoke with low doses of nicotine in controlled sprays. The nasal spray
method,
like the inhaler, is only available through prescription and it is best
to ask
your doctor which will be best for your personal goals. When you are
closer to
getting trough the cravings your doctor will either phase out the spray
or tell
you to quit using it all together. Many common side effects of the
nasal spray
are hot feeling in the noise or throat, coughing, sneezing, or watery
eyes. The
side effects are usually easy to get adjusted to and the spray should
only be
used as directed by your doctor.
Although
medications help your chances of quitting for good it is always best to
discuss
these nicotine replacement therapies with your doctor before starting
one,
especially if you are pregnant, under age eighteen, or have a medical
condition. When you find the best method to be used with your plan for
quitting
you will either double or triple your chances of quitting with the help
of
these great nicotine substitutes. Although the chances of quitting are
better
with nicotine substitutes, you will need to know how to prevent
relapsing which
we will discuss in the next chapter.
You
are certainly asking yourself: how does hypnosis work to help me quit
smoking?
There are many different methods of hypnosis available from sessions in
an
office to CD’s and DVD’s. Whatever method you might choose is strictly
up to
you. Whether this method will work for you is not certain because all
people are
different and you may need to try many different methods or a
combination of a
few things until you find something that works.
The
first question most people will have is what exactly is hypnosis?
Habitual
behavior is a result of the subconscious rather than the conscious mind
and
through hypnosis you can affect the subconscious mind helping relieving
the
habit of smoking. You mind can concentrate on not doing something that
was once
a sort of automatic response. This method may not be perfect for
relieving the
withdrawal symptoms of smoking; however the hypnosis can be used in
conjunction
with NRT, and medications to relieve both the habit and the physical
withdrawal.
Some
people find the hypnosis CD’s a better option than the sessions in an
office
because they are a much cheaper option. Although cost should not be the
number
one concern when deciding which method of hypnosis to use, because if
the
hypnosis helps you quit smoking you will certainly save more money than
the
sessions cost you. Doing research on what hypnosis offices are close by
you and
what is available through CD’s is a good first step. After you find out
all of
your options then it is a good time to read reviews of the hypnotist or
the
program you are considering to find out how successful people have been
using
either method. You can find out a great deal about the validity of a
program by
finding out how it worked with others. Also maybe get references from
friends
and family on which hypnotist they used to quit smoking and how long
they have
stayed a non smoker.
When
starting a CD hypnosis program you may find it goes step by step
through
different stages in the resetting your subconscious mind to work on
helping you
quit for good. The programs offered for smoking cessation through
hypnosis
usually begin by explaining how hypnosis works to help you quit. Also
there may
be a set of modifications to your previous behavior that you can use in
addition to the hypnosis. When the actual sessions begin whether on CD
or in an
office, you will learn how to be confident and stay motivated to quit
and never
smoke again, or even want to. There will also be parts that try to
remove the
various anchors keeping you hooked on smoking and give you mental
associations
of being a non smoker. There will also be sessions where you learn to
cope with
difficult feelings and situations without smoking.
Some
hypnosis also includes, in addition to the positive replacements, a
sort of
aversion therapy that has a strong focus on the negative things that
will
happen to you if you fail to quit. This is designed to make you have an
aversion to even the idea of smoking. This step in the process of
quitting
through hypnosis is a good idea for people who really need to wake up
to the harsh
reality of what is currently happening, as well as what will happen if
they do
not quit right now.
Hypnosis
is not the best option for everyone, but some find it very helpful in
aiding in
smoking cessation. The hypnosis sessions can be used in conjunction
with
patches, gums, and inhalers to help you stop smoking and deal with the
worst
part of the withdrawal symptoms. It may also be helpful to use hypnotic
suggestions to ignore the minor side effects sometimes experienced from
using
the nicotine replacement therapy, so mention these to your hypnotist.
Some side
effects you may want help with include headaches, nausea, vomiting, and
throat
irritation, just to name a few. It is always best to talk with your
doctor
about which NRT method to use in conjunction with your hypnosis
sessions if
any.
Hypnosis
is a very popular tool used in trying to quit smoking. However, you do
need to
know a few things before jumping into a program. Most hypnosis that is
at least
four sessions shows a 66 percent success rate, which is quite high
compared
with all the other methods used to help quit smoking. You should steer
clear of
anyone claiming to cure you with a 99-100 percent success rate, because
these
aren’t the facts and they are most likely trying to get at your wallet.
Also it
seems that if you want to enjoy this 66 percent success rate with
hypnosis
therapy, then you need to take at least four sessions. There are many
programs
available that promise you success in a one hour session, or just one
session,
but these are not going to be as successful as the four session set.
As
stated earlier there are four sessions in a standard hypnosis session
that
address many factors of why people can’t quit and why it doesn’t
usually stick
if they do. The first of these sessions is to motivate the individual
and give
them the confidence to make it through the quitting process. The second
session
you will have is for overcoming the connections with cigarettes you
used in the
past. The third session you will take is about creating new connections
that
are healthier for your mind and body. Finally the third session will
focus on
preventing a relapse before it even has a chance to occur. You will
also find
sometimes that in addition to the standard four session package with
the
smoking cessation program, you can supplement it with many other
specific
programs to treat other problems you might be experiencing. The
experience of
quitting smoking is different for everyone so these programs are
usually
available as a side things in case you need any specific one.
Some
of these other hypnosis sessions available include how to handle your
feelings
without the crutch of smoking cigarettes, sessions on weight
management, which
is a major problem for some people quitting, assertiveness in life or
having
better people skills, increasing concentration which can definitely be
an issue
when quitting smoking.
The
cost of office sessions and CD’s can vary wildly from 200-400$ a
session in an
office to 150-300$ for an entire CD program but always remember how
much money
you will save in the long run once you have kicked the habit for good.
When you
go in an office or research a CD, be very certain to ask exactly what
the
sessions will cover and how it is designed to help you quit smoking and
stay
that way for good, and exactly what cost you will expect to pay for the
entire
set of sessions. If possible ask for references from people who have
used the
program with success and any tips they might have on how to make it
work better
for you.
In
addition to the various nicotine replacement therapies available
through
prescription, you can also get many different medicines that help to
get you
through the process of quitting. Some of these medicines include Zyban
and
Chantix. It is always best to research the medicines you might be
considering
and also have a long talk with your doctor before you decide which of
the
medicines available will be of the most help to you when quitting. With
patience
and a little help from medication and therapies you will have a much
better
chance of quitting and staying that way for good.
Zyban
is a pill prescribed by your doctor to aid in the cessation of smoking.
This
pill doesn’t contain nicotine, which can be an advantage to some
smokers trying
to quit. It was found out that the medicine in the pill Zyban, while
being used
to treat depression, worked to greatly lessen the desire for
cigarettes. After
much testing the drug was approved for use in helping people quit
smoking.
Zyban is a very slow release anti depressant drug that takes its time
to go
through your system helping to lessen the severity of your withdrawal
symptoms.
Some
advantages of Zyban over nicotine substitutes are that the drug
contains no
nicotine which will stop adding any more to your blood stream. With all
nicotine substitutes you must stop smoking before you begin treatment,
with the
Zyban pill this is not the case. People who still smoke while trying to
use a
nicotine substitute have a chance over overdosing on nicotine and
getting very
sick, Zyban has none of those risks. When you are going to begin Zyban
you can
do it before you quit smoking up until your set quit date and for a
designated
time after quitting to help lessen the need for cigarettes.
In
some cases when patients are heavily addicted to smoking, doctors will
recommend a combination of Zyban and nicotine substitutes like the gum
or
lozenge. Be honest with your doctor about how severe your smoking
addiction really
is so he or she can prescribe the very best solution to help you quit.
So the
Zyban has an advantage because it can be used alone or in conjunction
with
nicotine substitutes.
There
are some minor side effects to be aware of when taking Zyban that
include dry
mouth, sleeping trouble, nausea, vomiting, so it is best to discuss
these with
your doctor before getting on the pill. Another thing to be aware of is
that
Zyban contains the same ingredients as a dug called Wellbutrin, which
is commonly
used to treat depression, and Zyban should never be taken in
conjunction with
this drug or the drug called Wellbutrin SR.
There
is available another prescription called Chantix that is used to help
smokers
quit. The Chantix pill is also like Zyban a non nicotine pill that uses
other
ways to help you quit. Chantix unlike Zyban is not an antidepressant
but is
supposed to help you quit by targeting the same receptors in your brain
that
the drug nicotine does and keeping the nicotine from effecting them.
Unlike
nicotine replacement if you do relapse or slip up while taking Chantix
you can
continue taking the pills and make another attempt to quit smoking.
This is
possible because the pill contains no nicotine so it will not do extra
harm to
smoke while taking it.
Like
with most pills there is a chance of side effects including nausea,
vomiting,
and trouble sleeping, which you should definitely discuss with your
doctor
prior to starting the medicine Chantix.
Medicine
can be a very important help for smokers who are trying to quit and is
easily
used in conjunction with stop smoking programs, hypnosis and a number
of other
aids. Be certain to discuss your goals with your doctor before deciding
with
them which of the stop smoking medicines, if any, are right for you to
meet
your goals.
5
Preventing Relapse
Most
people who have a relapse have one within the first three months of
quitting
smoking. Although this may make you want to give up and think you are a
failure, do not get discouraged by the small relapse. Remember that
more often
than not people who quit have to try several times before quitting for
good.
Although it is difficult to stop, there are some situations that make
it much
harder. Some things that make it easier to relapse include other
smokers,
drinking alcohol, mood swings or depression, and weight gain. However,
if you
do have a relapse, then be certain to learn from your mistakes. Ask
yourself
what worked last time and what didn’t? Also what was the major factor
that
caused you to give into temptation?
Being
around other people who smoke is one of the worst things you can do if
you are
trying to quit smoking. The smell and second hand smoke can cause your
cravings
to get more severe and the habit is difficult enough to kick without
constantly
having to avoid temptations. Having friends, family, or co workers who
smoke
around you will be one of the most difficult situations to deal with,
but it is
important that you keep far away from these people while they are
smoking,
during the time when you are trying to quit. Ask people to not smoke in
your
home or your vehicle, and be sure to get the smell of smoke out of
these places
before you quit as well. It may be annoying for your friends who smoke
to have
to do it outside, but your health and well being are well worth the
sacrifice.
You never know, you may inspire your friends and family to try to quit
with you
as support, which will benefit all of you.
Drinking
alcohol is another factor in causing a smoker who has quit to have a
relapse.
Although whether you should avoid alcohol altogether when trying to
quit
smoking differs regarding the amount and way you drank alcohol before
you quit.
If you never drink, well of course you don’t have to worry. However, if
you
were a social drinker there are precautions you should take to prevent
relapse.
Most social drinkers have a cigarette with there drink, so it may be
difficult
to go out and get a drink without relapsing and having a smoke. Even if
you
throw away all your cigarettes there will surely be someone there to
offer you
a smoke with your martini. Each time you do go out for a drink after
you quit,
be certain to remember you are a recovering addict and need to refrain
from
smoking at all. Even second hand smoke could cause you to relapse. Some
people
find it best to avoid drinking at all while quitting smoking and to
very seldom
drink after they quit unless a good friend is with you to help support
and motivate
you to not smoke.
Some
people use smoking to regulate their moods and keep them feeling
normal. This
is a huge problem when attempting to quit for good and avoid a relapse.
Many
things from medication, to deep breathing, can all help elevate your
mood and
keep you from needing cigarettes to keep from mood swings and
depression. If
you have difficulties with depression then keep doing what your doctor
suggests
and tell them you will be quitting smoking soon. See if they have any
suggestions
for things to do to keep the mood problems from getting worse due to
the
nicotine withdrawal. It is also good to ask your friends and family
from
causing you undue stress during the first couple of weeks after
quitting, which
is when you are most likely to have a relapse.
When
you gain a little weight from quitting you might be tempted to start up
again
to lose it but there are many ways to lose the weight besides smoking.
It is
also a bad idea to try to lose the weight while in the middle of
quitting. Try
your best to worry about losing weight after you have a good handle on
quitting. Not dieting is a good way to keep your focus strictly on
quitting.
When
you are trying to quit it is best to not take even one puff off a
cigarette.
Even taking one puff will inevitably lead to another and another until
you are
back at a pack a day. Think about what will be some of the most
difficult times
for you after quitting, and make a solid plan for how to handle them.
It is always
best to recognize the situations that may cause you to slip up and
relapse, and
either avoid them altogether or have a plan of action ready when going
into the
situations. Some of these times include parties, work, and at a bar.
These
times and places differ for everyone so talk to people who are there to
support
you about what is best for you.
Now
you know how to prevent relapse but, what about when you do relapse as
many
people do several times before quitting for good. Well there are many
ways to
recover once you have a relapse, first of all do not beat yourself up
about it.
Everyone makes mistakes it is how we deal with the mistakes that will
decide if
we can get back up. Many of the people who slip up and have a smoke
still end
up quitting for good it just takes a good plan of action and learning
from your
mistakes. It is best to treat a slip up like a fire or another type of
emergency and STOP immediately! Then immediately start to think where
you were,
who you were with, and exactly what you were doing when you had a slip
up, so
you can then plan what to do next time you are faced with this same
situation.
You
are now prepared for this situation next time it happens and are quite
ready to
quit again and hopefully this time for good. Although remember if you
slip up,
it is not the end of the world. Simply assess the situation that caused
it and
take care of a plan before quitting again.
7 The Importance of a Support System
Who
do you have available to help you through the really difficult times?
The most
important key to success is a really solid support system of friends,
family,
and even your healthcare provider, who can all be very important to
your
success or failure.
Most
people who have successfully quit smoking say that one of the most
important
parts of there plan to quit was to have a great support system of
family and
friends. There are many places to look for help such as from
co-workers,
members of an established group, or even your doctor.
If
you choose to use the support of friends and family it is very
important that
they know it is never ok to take even one puff, so they should be there
for you
when cravings get severe. If your friends smoke make sure they do not
smoke
around you while trying to quit, as this is one of the most common ways
people
get back to being hooked. If this is the only way they can help you it
will be
worth the effort. Make a plan to clean up your entire house before you
quit
including washing all your clothes, sheets, and curtains. You should
wash and
clean anything that may smell like smoke or cigarettes, when you do not
smell
them it will help you keep your mind off the habit and the cravings you
will
surely have when trying to quit.
When
your withdrawal symptoms or cravings get really bad, call up one of the
members
of your support system and just talk about it or go out and do
something to get
your mind off the problems. It is a great idea to go out to the park or
walk
around the mall, because this will not only get your mind off the
problem but
it will help you keep from gaining weight while quitting. The gaining
of weight
is one of the most common reasons for failing to quit. Some people see
smoking
again as the only solution losing the extra pounds. Although it is best
not to
try to diet until you have successfully quit, try to drink plenty of
water and
stay active.
When
at work when you usually have a smoke break try to stay away from the
smokers
outside and stay inside and read a magazine you like or even get a
tasty treat
so you will be doing something and keep your mind off going outside for
that
smoke. If your co-workers all know you are trying to quit they can be
extra
supportive by not smoking in front of you as well as keeping you from
taking a
puff in a moment of weakness, so tell them all.
If
you want to use an established support group for people trying to quit
smoking,
then there are many things to look for in one before you decide. First
of all
make sure the leader of the group has proper training in the area of
smoking
cessation. Then you should make sure that the group has one-on-one
counseling
available, because this is a crucial element in the support system.
Intensity
of the program is also a deciding factor in whether it will be
successful or
not. It is best to look for a program that includes things such as
session
lengths of at least 20 to 30 minutes each. It should also last at least
2 weeks
at 4 to 7 sessions.
In
some places a program is available called Smoke Enders or Nicotine
Anonymous,
which will hold meetings regularly. If this program is available in
your area,
there is not usually a fee to go, and you will also have a sponsor to
consult
when you get tempted to relapse. These programs can prove to be very
helpful
when trying to quit for good.
8
Final Words
In
conclusion, quitting smoking is an endeavor that is going to require
every last
bit of will power and dedication that you can muster up. If you plan to
succeed
at quitting smoking for good, you’ll need to go through a lot of
preliminary
effort such as creating a plan to deal with withdrawal symptoms,
setting up a
support group, and even changing many of your other daily habits that
would be
likely to lead you back into a smoking frame of mind. You’ll also need
the
physical and mental fortitude to get through the terrible pain and
misery of
withdrawal symptoms; something that is much harder than most people
suppose it
will be. In other words, it’s not going to be easy. Quitting smoking
for good might
actually be the hardest thing you’ve ever done in your life.
However,
you can rest easy in the calm assurance that you’ll definitely be doing
the
right thing. Somehow, just knowing what you’re gaining in the long run
can make
it just a little bit easier to turn down that offered cigarette or to
suffer
through that lunch break without taking a puff.
You’ll
gain abundant, radiant health. You’ll reduce your risk of heart disease
and
devastating cancers. You’ll live longer and help your friends and loved
ones to
live longer as well, when you stop poisoning them with second hand
smoke.
You’ll save money and time and find that you have a lot more energy
that you
can devote to new, healthier habits. The benefits to ending smoking are
almost
limitless. By keeping them in mind, you’ll definitely have a much
easier time
of it when you do decide to finally quit smoking for good.
Most
importantly, though, you should never attempt to quit smoking all on
your own.
The vast majority of people simply aren’t strong enough. This is
nothing to be
ashamed of! Once you’ve admitted your weakness, you’ll need a solid
support
group of friends and loved ones to call upon in your times of need and
desperation. By making sure that you have such a safety net set up
ahead of
time, you can avoid devastating slip-ups and relapses. In a very real
sense,
the first steps to quitting for good are to realize that you have a
problem,
and that you cannot solve it alone.
Hopefully,
the tips and tactics in this book have been of help to you. While the
statistics and medical prognosis for smokers might seem somewhat
gruesome, only
by knowing the truth will you be able to find the strength to tear
yourself
away from this destructive habit once and for all. The specific advice
about
substitutes, medications, and even hypnosis should demonstrate that the
world
of options available to those who have resolved to quit smoking is vast
indeed.
When you decide to quit, you won’t be alone, and you’ll always know
that there
are literally dozens of avenues that you can take to find success.
What
they all have in common, though, is that they all require you to get
them
underway. Make the commitment today, and you’ll soon find yourself a
better
person for it. Set off down the path to recovery with a dedicated and
firm
conviction, and make good use of the techniques described in this book.
We’re
confident that you’ll be glad you did.
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