Conquering The Smoking Habit

Most smokers sincerely want to quit. They know cigarettes threaten their health, set a bad example for their children, annoy their acquaintances and cost an inordinate amount of money.

Nobody can force a smoker to quit. It's something each person has to decide for himself, and will require a personal commitment by the smoker. What kind of smoker are you? What do you get out of smoking? What does it do for you? It is important to identify what you use smoking for and what kind of satisfaction you feel that you are getting from smoking.

Many smokers use the cigarette as a kind of crutch in moments of stress or discomfort, and on occasion it may work; the cigarette is sometimes used as a tranquilizer. But the heavy smoker, the person who tries to handle severe personal problems by smoking heavily all day long, is apt to discover that cigarettes do not help him deal with his problems effectively. When it comes to quitting, this kind of smoker may find it easy to stop when everything is going well, but may be tempted to start again in a time of crisis. Physical exertion, eating, drinking, or social activity in moderation may serve as useful substitutes for cigarettes, even in times of tension. The choice of a substitute depends on what will achieve the same effects without having any appreciable risk. Once a smoker understands his own smoking behavior, he will be able to cope more successfully and select the best quitting approaches for himself and the type of life-style he leads.

Because smoking is a form of addiction, 80 percent of smoker who quit usually experience some withdrawal symptoms. These may include headache, light-headedness, nausea, diarrhea, and chest pains. Psychological symptoms, such as anxiety, short-term depression, and inability to concentrate, may also appear.

The main psychological symptom is increased irritability. People become so irritable, in fact, that they say they feel "like killing somebody." Yet there is no evidence that quitting smoking leads to physical violence.

Some people seem to lose all their energy and drive, wanting only to sleep. Others react in exactly the opposite way, becoming so over energized they can't find enough activity to burn off their excess energy. For instance, one woman said she cleaned out all her closets completely and was ready to go next door to start on her neighbor's. Both these extremes, however, eventually level off. The symptoms may be intense for two or three days, but within 10 to 14 days after quitting, most subside. The truth is that after people quit smoking, they have more energy, they generally will need less sleep, and feel better about themselves.

Quitting smoking not only extends the ex-smoker's life, but adds new happiness and meaning to one's current life. Most smokers state that immediately after they quit smoking, they start noticing dramatic differences in their overall health and vitality.

Quitting is beneficial at any age, no matter how long a person has been smoking. The mortality ratio of ex-smoker decreases after quitting. If the patient quits before a serious disease has developed, his body may eventually be able to restore itself almost completely.

Once a smoker understands his own smoking behavior, he will be able to cope more successfully and select the best quitting approaches for himself and the type of life-style he leads.

Here are some tips to help you begin your smoke-free journey!

Switch Brands

• Switch to a brand you find distasteful.

Change to a brand that is low in tar and nicotine a couple of weeks before your target date.

• This will help change your smoking behavior. However, do not smoke more cigarettes, inhale them 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 use to functioning without nicotine.

Cut Down the Number of Cigarettes You Smoke

• Smoke only half of each cigarette.
• Each day, postpone the lighting of your first cigarette 1 hour.
• Decide you'll only smoke during odd or even hours of the day.
• Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.

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

Remember: Cutting down can help you quit, but it's not a substitute for quitting.

• If you're down to about 7 cigarettes a day, it's time to set your target quit date and get ready to stick to it.
  

Don't Smoke "Automatically"

• Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
• Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and the smell of stale cigarettes butts will be very unpleasant.
• 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.
• If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette, you may decide you don't need it.
  

Make Smoking Inconvenient

• Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
• Stop carrying cigarettes with you at home or at work. Make them difficult to get to.
  

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 to an empty corner and focus only on the cigarette you are smoking and all its many negative effects.
• Collect all your cigarette butts in one large glass container as a visual reminder of the filth made by smoking.