I Know I Want to Quit Smoking

Knowing you want to quit smoking is a start but it takes a lot more than this to get the job done. Quitting smoking requires dedication, persistence and above all one major motivating factor. Simply saying you want to kick the habit because it is bad for you isn’t going to cut it. To truly motivate yourself you need to come up with a powerful and personal reason to quit. It could be you want to find your true love and studies show nonsmokers are found to be more attractive. You may want to protect your family from the health effects of secondhand smoke. What about being able to watch your children grow up and being a good role model? Do you have one motivating reason why quitting smoking is the right thing to do?

In the United States alone there are over 68 percent of smokers reporting they want to stop. In 2002, the number of former smokers exceeded the number of current smokers. You can join them!

Quitting isn’t as easy as it sounds and many people have to try several times before being successful. It requires more than just willpower but determination and the ability to learn from previous attempts. Nicotine is a powerful drug and is the most common form of chemical dependence in the US. People often relapse because of stress, weight gain and withdrawal symptoms.

Understanding the obstacles you will face will help you plan for them before you quit. The more educated and prepared you are the better your chances of long-term success.

Stress is likely the number one cause of relapse because smokers have been using it as a crutch to deal with life for many years. The thought of making it through a stressful situation without it is hard to imagine. Smoking has become second nature and healthy tools for managing stress haven’t been developed. The good news is you can quickly and easily learn how to manage stress. By making lifestyle changes you can manage, reduce and overcome stressful situations without smoking. Walking, biking, hiking, breathing exercises, relaxation exercises, yoga, meditation, stretching, positive thinking and screaming into a pillow are good ways to manage your stress. Work a few into your weekly routine and see what happens.

Weight gain on average is minimal after quitting as your metabolism gets back to normal. Luckily many of the techniques used to manage stress can also be used to manage weight gain after quitting. Avoid eating binges and high caloric foods that offer little nutritional value. Get physically active.

Nicotine withdrawal varies from person to person you can experience different things such as anxiety, trouble sleeping, difficulty concentrating and so on but withdrawal symptoms lessen over time and are usually gone in a couple weeks. Stick it out!

Understand the challenges of quitting smoking and prepare for what is to come. Make a list of things that stress you out and plan for them. Put together a weekly meal plan that is healthy for a week or two so you know what you will be eating and view yourself as a nonsmoker.

Stop Smoking Techniques

Smoking poses danger not only to the smoker but those that are exposed to second-hand smoke and in the attempt to protect nonsmokers, bring back lost productivity and lower health costs associated with smoking related illnesses government and private entities are making drastic changes to their smoking policies. Cigarette taxes, new laws and regulations along with new company policies are encouraging smokers to quit.

There are many things to consider before stopping. Think about the value of your own life.A study published by the British Medical Journal states that by stopping smoking you can add seven years to your life lifespan. Of course living longer doesn’t mean much if the quality of your life is poor. Authorities in the medical field all agree; smoking kills.

Techniques to Quit Smoking

When you are ready to stop smoking you need to make a firm commitment. The addictive properties of smoking will create many challenges when you quit. The best way to succeed is to believe in your heart and mind that you are going to stop smoking once and for all. Begin by telling yourself you are a non-smoker and believe it! You weren’t born one so why should you die one?

There are a number of techniques to quit smoking; select the method that you think will work best. If you first don’t succeed, try and try again. It may require many attempts before you are successful.

NRT (also known as Nicotine Replacement Therapy) – Products such as nicotine gum, lozenge and patch deliver nicotine to your body without the carcinogenic chemicals that are found in cigarette smoke. Decreasing the physical withdrawals.

Acupuncture and Laser Therapy – Both of these are based on Chinese medicine and put pressure on strategic points in the body which balance the flow of vital energy. Acupuncture makes use of needles and laser therapy uses a small laser.

Hypnosis – By putting a person in a relaxed state and giving them suggestions to quit smoking they can actually get the will to succeed. Visualization methods help smokers see what life is like not smoking and helps them break their addiction.

Yoga and Meditation – With the use of yoga and meditation you can strengthen your body and mind giving you the will and drive to stop for good. By having a positive attitude and improving your self-esteem you can conquer negative habits.

Quit Smoking Home Study Course

There are numerous quit smoking methods and different methods work for different people. Often it takes several attempts to successfully quit smoking but true success comes when you no longer have the desire to smoke and don’t need it to cope with stress or daily life.
In order to achieve the freedom you desire you need to change the way you think about smoking and the “so called” benefits. It is these beliefs that interfere with the level of happiness and success you have when quitting smoking.

Many quit smoking resources deal directly with the addiction to nicotine such as the patch, gum and lozenge. These products have been useful and do help people quit, however you still need to wean yourself off the nicotine. Prescription drugs help manage the withdrawals by interacting with the chemicals in the brain. But the best way to achieve freedom is to tackle the psychological effects smoking has on you.

The Complete QuitSystem does just that; it is a systematic, step-by-step method for changing how your brain processes information about smoking. For more information and to see if they program could help you visit The Complete QuitSystem website.

Complete Quit System

Quitting Smoking and the Benefits of Accountability

Quitting smoking is a major challenge and many people try to do it alone because they are fearful of others judging them if they fail. The truth is most people who quit smoking require several attempts to do so and by having the proper support group or an accountability partner can greatly increase your chances of successfully quitting.

When choosing an accountability partner there are several options; friends, family or other quitters are great choices. Friends and family are easy to trust and communicate feelings, thoughts and beliefs too while fellow quitters understand more of what you are going through. Whoever you decide on they should be fair, understanding and firm. Choose someone that you feel comfortable talking with and trustworthy.

By finding a person to help hold you accountable you add a new line of defense when quitting smoking. After quitting you will be faced with feelings, thoughts and desires urging you to give up and smoke. The voice in your head urging you to smoke “just one” can be very convincing at times, especially on those days when nothing seems to go right. Having a person to call gives you a chance to calm down and let the craving pass. Cravings tend to pass quickly if you change your focus.

Quitting smoking requires honesty, with yourself and your accountability partner. If you aren’t honestly trying to quit and you don’t tell your partner when you have slipped you aren’t utilizing their help. Instead you will continue to hide your failed attempts which could lead to a total relapse.

Guilt and fear of failure are common among people trying to quit smoking but the key is to not give up. You won’t need an accountability partner forever and the more time you get under your belt not smoking the less you will require their assistance. You could be saving your life, in the least you are adding years to it and improving the quality of life you now live. Don’t be shy or ashamed to ask for help, most people get great satisfaction from helping others.

Properly preparing yourself to quit smoking will pay off in the end and remember, you don’t have to do it alone. Increase your odds of success by getting the support you need to successfully quit smoking and stay quit. Replace the guilt and fear of quitting with determination and imagine how great your life will be when you finally take back control and break your smoking addiction.

Adult Smoking in the United States

According to 2010 statistics; 1 out of 5 adults in the U.S. smoke, 45.3 million people, however some are smoking fewer cigarettes. Unfortunately there is no safe level of smoking and 50 percent of adults who continue to smoke will die from a smoking related illness.

Tobacco use is still the single largest preventable cause of death and disease in the U.S. Between the years of 2005 and 2010 American adults who smoke decreased from 20.9 percent to 19.3 percent, which is nearly 3 million fewer smokers.

Even though nicotine is highly addictive you still can quit smoking if you set your mind to it. Nearly 450,000 Americans die of smoking or exposure to secondhand smoke each year. Besides losing people we love smoking costs the US about $96 billion each year in direct medical costs.

Quitting Smoking Causes Depression

There are many health effects of smoking, both physical and mental, and when you quit smoking you are going to have additional barriers to overcome. Nicotine is a powerful drug that regulates a person’s mood, it can act as a depressant or a stimulant, depending on your mood and the time of the day.

Studies have shown that people who suffer from major depression before they quit smoking may encounter an episode after quitting. However, people that haven’t struggled with depression in the past are unlikely to have a major episode. If a minor episode of depression occurs it will likely start the day you quit, last for a couple weeks and be gone within a month.

Don’t let the fear of depression keep you from quitting smoking. It is still the best thing you can do for your health. Talk to your doctor about the various options available to you; there are medications that can help manage nicotine withdrawal while at the same time treating depression.

As you quit smoking it is important to learn about the signs of depression, http://www.nimh.nih.gov/health/topics/depression/index.shtml . Identify your specific feelings at the time you seem depressed. Make sure you aren’t actually tired, lonely, bored or hungry. Focus on the specific mood and address it. Keep in mind the reasons why you are quitting smoking and don’t view it as a negative, instead view it as a positive lifestyle change that is going to improve the quality of your life and of those around you.

It is normal to feel sad after quitting but don’t complicate matters more by giving into temptation and feeling additional sadness and guilt for not sticking to your decision to quit.

Willpower to Quit Smoking

Even in the face of withdrawal symptoms that can challenge the strongest of wills, millions of Americans have conquered their smoking “habit,” step by step. According to the U.S. government’s Agency for Health Care Policy and Research (AHCPR), for every one of the 46 million American smokers, there is an ex-smoker who has successfully quit smoking.

True, it’s not easy. The nicotine in cigarettes can command both a physical and mental hold that can be tough to overcome. For some, nicotine is as addictive as heroin or cocaine and after quitting; there’s no question about it, sometimes you are going to think, “I’ve got to have one.”

For many smokers who want to quit smoking, willpower alone isn’t enough to beat the yearning. For them, smoking cessation products, which the Food and Drug Administration has approved, may reduce the cravings and other withdrawal symptoms.

Many people have used OTC nicotine replacement products such as the patch or gum to help them quit. While these products can ease the symptoms resulting from the physical addiction to nicotine, group or individual counseling and encouragement from family and friends are critical to help address the psychological effects of smoking.

“You really have to be committed to quitting smoking,” says Celia Jaffe Winchell, M.D., a psychiatrist and FDA’s medical team leader for addiction drug products, “and when you’ve made the decision to quit smoking, commit to using whatever it takes to quit.”

Smoking – The Killer Addiction

Imagine: Two jumbo jets crash every day and not a single person walks away alive. That, then-Surgeon General C. Everett Coop told Americans in 1989, is the number of people who die each day from smoking.

Cigarettes alone kill more than 400,000 Americans each year–more than AIDS, alcohol, car accidents, murders, suicides, illegal drugs, and fires combined. And smoking can harm not just the smoker, according to the Environmental Protection Agency and other experts, but also family members and others who breathe “secondhand smoke.”

Given that cigarettes are known killers, why do so many Americans continue to smoke?

Seventy percent of adult smokers want to quit smoking completely, according to a survey by the national Centers for Disease Control and Prevention. But the nicotine in cigarettes is an addictive drug that makes quitting difficult, as confirmed by the 1988 Surgeon General’s report on smoking and health.

“There is little doubt,” wrote smoking researcher M.A.H. Russell in 1974, “that if it were not for the nicotine in tobacco smoke, people would be little more inclined to smoke than they are to blow bubbles or light sparklers.
As with other addictive drugs, people can experience withdrawal when they get less nicotine than they are used to. Symptoms can include irritability, frustration, anger, anxiety, difficulty concentrating, restlessness, and craving for tobacco.

One reason cigarettes in particular are so addictive, Winchell says, is that a person gets a “very rapid and effective dose” of nicotine by inhaling the smoke. Within seconds of inhaling a cigarette, nicotine enters the lungs and then travels directly to the brain.

Tobacco use “is not just some bad habit, but a powerful addiction that warrants appropriate medical treatment,” says Michael Fiore, M.D., director of the Center for Tobacco Research and Intervention at the University of Wisconsin Medical School.

As a rule, Fiore says, people who smoke more than 10 cigarettes a day and want to quit should use an FDA-approved smoking cessation product.

Behavioral Treatments for Quitting Smoking

Smoking is more than a physical addiction. If it weren’t we could quit for a week or so and feel fine without it. But over the years we have grown accustom to smoking and its affects. We count on it to help us feel better and get us through the day. We reward ourselves with a job well done by heading out the back door and having a smoke.

Quitting smoking behavioral treatments play a major role and can be combined with other quit smoking methods such as nicotine replacement products. There are a variety of methods that people use to quit such as; self-help materials to cognitive behavioral therapy.

These types of treatments are helpful because they teach people how to recognize high risk situations, improve problem solving skills, manage stress, and increase social support. Treatments that are tailored more specifically for an individual also increase the chances of their success.

Quit Smoking Rates

Quitting smoking is difficult for most, many have claimed it is the hardest thing they have ever done but they did do it. There are more ex smokers today than smokers. Unfortunately, people continue to start without thinking of the long-term effects.

Millions of people quit smoking each year, roughly 17 million try to quit, and millions more think about quitting. Within 6 months, 75-80 percent of people who try to quit smoking relapse. It is estimated that only 8 percent are actually successful at quitting.

What’s it Like to Smoke

Eyes watering, throat and lungs burning, upset stomach and a cough that brings you to your knees.

Do you remember what it was like to smoke your first cigarette? I would imagine that most people don’t unless they think about it really hard. Over the years smoking has become a best friend to many, helping them in tough times, keeping them thin, and giving them something to do. But if you can step into the “way back machine” you might remember things a bit differently.

You and your friends are huddled around; laughing, having fun, and contemplating what to do next when someone pulls out a pack of cigarettes. Not wanting to feel like a dork or a wuss you agree to try one. With a flick of the lighter, the spark ignites into a flame, you hold it to the cigarette as the paper and tobacco crackle and smoke. It feels unnatural holding the cigarette between your lips but you continue and with your first inhale you encounter an awful taste, your throat and lungs begin to burn as you cough uncontrollably from the poisons entering your body, your eyes water and burn, and you begin to feel queasy and lightheaded… this is the wonderful feeling of your first puff from a cigarette.

Each day in the United States, approximately 3,450 young people between 12 and 17 years of age smoke their first cigarette, and an estimated 850 youth become daily cigarette smokers.

It does not take long for a person to become addicted to nicotine and once that happens they are faced with another uncomfortable situation – avoiding nicotine withdrawal symptoms. Everyday a person experiences nicotine withdrawal as it works it way through the body and everyday the smoker has to smoke in order to feel normal. If not then they start to go through withdrawals and as your dependence increases so does the number of cigarettes you have to smoke.

With the pain of starting to smoke and the discomfort of managing nicotine cravings it is a mystery why people start smoking, nevertheless, they do.

10 Reasons Young Teens Start Smoking

  1. Low socioeconomic status
  2. Use and approval of tobacco use by peers or siblings
  3. Lack of skills to resist influences to tobacco use
  4. Smoking by parents or guardians and/or lack of parental support or involvement
  5. Accessibility, availability, and price of tobacco products
  6. A perception that tobacco use is the norm
  7. Low levels of academic achievement
  8. Low self-image or self-esteem
  9. Aggressive behavior (e.g., fighting)
  10. To be cool

Smoking in the United States

Over the years there has been a large push on education and quitting smoking cessation programs. In 1965 over 40 percent of the population smoked; now it is half that. However, that still means that over 46 million people smoke and the people keeping the trend going are our youth.

They don’t understand that smoking is responsible for over 443,000 deaths each year and thousands of them are from exposure to secondhand smoke. 8.6 million people suffer from serious illnesses associated with smoking. When you smoke you damage nearly every organ in the human body and on average for each cigarette you smoke you knock 11 minutes off your life.

If you are a smoker the odds are against you, eventually it will catch up to you and you will die prematurely. Saying, “it won’t happen to you” won’t work because it very well could happen to you and before you know it the quality of your life stinks because of the health effects of smoking. The earlier you start the harder it is to quit and the longer you smoke the more damage you do. There is no safe level of exposure to the poisons and toxins of tobacco smoke.

Do yourself, your loved ones, and society a favor and quit smoking. Today is the day you turn your life around and take back control.

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