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New Year's Resolution to Quit Smoking
This is another year to be thankful you are still alive. There is someone, somewhere, who wants to make sure you live a very long time. You may not know them, or you might...they may be very close to you. They may have even told you to your face that they want you to stop smoking. Why? We want you to stop smoking because you are loved. As a smoker, you cannot possibly see the future to realize that you may not live a long and healthy life. You may not live long at all. You do not see the damage you are causing yourself, or your family. You are hurting...but your family is also suffering. We are suffering with the knowledge that you are not healthy, and that makes us very sad. We want you to realize that there is a choice, and you can make it. But you may not be able to do it alone. This article is dedicated to you. As a smoker, we hope that this new year brings with it a very long and healthy life. We wish you the best that this year may bring - we know you can do it! :). Good luck breaking free of this addiction!
Researchers found that moderate and heavy smokers had a three-fold increased risk of a heart attack and light smokers (8-10 cigarettes a day) had a two-fold risk. - Published in the Aug. 19 2006 issue of The Lancet
Guide to Quitting*
Why Quit?
Think about why you want to quit...
- Decide for sure that you want to quit. Promise yourself that you'll do it. It's OK to have mixed feelings. Don't let that stop you. There will be times every day that you don't feel like quitting. You will have to stick with it anyway.
- Find reasons to quit that are important to you. Think of more than just health reasons. For example, think of:
- How much money you'll save by not buying cigarettes
- The time you'll have for yourself instead of taking cigarette breaks, rushing out to buy a pack, or searching for a light
- Not being short of breath or coughing as much
- Setting a better example for your children
- Write down all the reasons why you want to quit. List ways to fight the urge to smoke, too. (You will find tips for coping later in this guide.) Keep your list where you'll see it often. Good places are:
- Where you keep your cigarettes
- In your wallet or purse
- In the kitchen
- In your car
When you reach for a cigarette you'll find your list. It will remind you why you want to stop.
What's in a Cigarette?
Your body gets more than nicotine when you smoke.
There are more than 4,000 chemicals in cigarette smoke. Some of them are also in wood varnish, the insect poison DDT, arsenic, nail polish remover, and rat poison.
The ashes, tar, gases, and other poisons in cigarettes harm your body over time. They damage your heart and lungs. They also make it harder for you to taste and smell things, and fight infections.
Source: U.S. Department of Health and Human Services. Reducing Tobacco Use: A Report of the Surgeon General. Centers for Disease Control and Prevention, 2000.
Reasons for Quitting
Here are some examples of reasons to quit:
1. I will feel healthier right away.
- I will have more energy and better focus.
- My senses of smell and taste will be better.
- I will have whiter teeth and fresher breath.
- I will cough less and breathe better.
2. I will be healthier the rest of my life.
- I will lower my risk for cancer, heart attacks, strokes, early death, cataracts, and skin wrinkling.
3. I will make my partner, friends, family, kids, grandchildren, and co-workers proud of me.
4. I will be proud of myself.
- I will feel more in control of my life.
- I will be a better role model for others.
5. I will have more money to spend.
6. I won't have to worry: "When will I get to smoke next?" or "What do I do when I'm in a smoke-free place?"
Smoking's Impact on Others: Even a little second-hand smoke is dangerous.
Second-hand smoke can cause cancer in non-smokers. It can also cause breathing problems and heart disease. People who breathe second-hand smoke get colds and flu more easily. And they often die younger than those who don't breathe it.
Pregnant women who breathe second-hand smoke have many risks:
- They may lose their babies.
- Their babies may be born small.
- Their babies are more likely to die of SIDS (Sudden Infant Death Syndrome).
- Their children may be cranky, restless, and get sick more often.
- Their children are more likely to have learning problems.
Children who breathe second-hand smoke have troubles too. They are much more likely to have breathing problems such as asthma. They also get more ear and lung infections (like pneumonia).
Source: U.S. Department of Health and Human Services. Smoking and Tobacco Control Monograph 10: Health Effects of Exposure to Environmental Tobacco Smoke. National Cancer Institute, August 1999.
Pregnant or thinking about having a baby?
There's no better time to quit than now.
Women who smoke have a harder time getting pregnant. And you face more dangers if you do get pregnant:
- You may lose the baby or have a stillborn (dead) baby.
- Your baby may be born small.
- Your baby is more likely to die of Sudden Infant Death Syndrome (SIDS).
- Your baby may be cranky, restless, and get sick more often.
- Your baby is more likely to have learning problems.
The good news is that quitting can help you have a healthy baby. It helps to quit at any time while you are pregnant. It's even better to quit before you get pregnant.
Adapted from Women and Smoking: A Report of the Surgeon General - 2001. U.S. Department of Health and Human Services, 2001.
Why is Quitting So Hard?
Many ex-smokers say quitting was the hardest thing they ever did. Do you feel hooked? You're probably addicted to nicotine. Nicotine is in all tobacco products. It makes you feel calm and satisfied. At the same time, you feel more alert and focused. The more you smoke, the more nicotine you need to feel good. Soon, you don't feel "normal" without nicotine. It takes time to break free from nicotine addiction. It may take more than one try to quit for good. So don't give up too soon. You will feel good again.
Quitting is also hard because smoking is a big part of your life. You enjoy holding cigarettes and puffing on them. You may smoke when you are stressed, bored, or angry. After months and years of lighting up, smoking becomes part of your daily routine. You may light up without even thinking about it.
Smoking goes with other things, too. You may light up when you feel a certain way or do certain things. For example:
- Drinking coffee, wine, or beer
- Talking on the phone
- Driving
- Being with other smokers
You may even feel uncomfortable not smoking at times or in places where you usually have a cigarette. These times and places are called "triggers." That's because they trigger, or turn on, cigarette cravings. Breaking these habits is the hardest part of quitting for some smokers.
Quitting isn't easy. Just reading this guide won't do it. It may take several tries. But you learn something each time you try. It takes will power and strength to beat your addiction to nicotine. Remember that millions of people have quit smoking for good. You can be one of them!
Smoking Triggers
Certain things trigger, or turn on, your need for a cigarette. They can be moods, feelings, places, or things you do.
Meet these triggers head-on
Knowing your triggers is very important. It can help you stay away from things that tempt you to smoke. It can prepare you to fight the urge when you are tempted.
- Stay away from places where smoking is allowed. Sit in the non-smoking section at restaurants.
- Keep your hands busy. Hold a pencil or paper clip. Doodle or write a letter. Carry a water bottle.
- Stay away from people who smoke. Spend time with non-smoking friends.
- Put something else in your mouth. Chew sugarfree gum. Snack on a carrot or celery stick. Keep your mouth and hands busy with a toothpick, sugarfree lollipop, or straw.
- Drink less or stay away from alcohol. Drinking alcohol often makes people want to smoke. Drink juice, soda, or ice water instead.
- Remember: The urge to smoke will come and go. Cravings usually last only for a very brief period of time. Try to wait it out....
Overview of the Basic Steps
Just thinking about quitting may make you anxious. But your chances will be better if you get ready first. Quitting works best when you're prepared. Before you quit, START by taking these five important steps:
S = Set a quit date:
Pick a date within the next two weeks to quit. That gives you enough time to get ready. But it's not so long that you will lose your drive to quit.
Think about choosing a special day:
- Your birthday or wedding anniversary
- New Year's Day
- Independence Day (July 4)
- World No Tobacco Day (May 31)
- The Great American Smokeout (the third Thursday of each November)
If you smoke at work, quit on the weekend or during a day off. That way you'll already be cigarette-free when you return.
T = Tell family, friends, and co-workers that you plan to quit:
Quitting smoking is easier with the support of others. Tell your family, friends, and co-workers that you plan to quit. Tell them how they can help you.
Some people like to have friends ask how things are going. Others find it nosy. Tell the people you care about exactly how they can help. Here are some ideas:
- Ask everyone to understand your change in mood. Remind them that this won't last long. (The worst will be over within two weeks.) Tell them this: "The longer I go without cigarettes, the sooner I'll be my old self."
- Does someone close to you smoke? Ask them to quit with you, or at least not to smoke around you.
- Do you take any medicines? Tell your doctor and pharmacist you are quitting. Nicotine changes how some drugs work. You may need to change your prescriptions after you quit.
- Get support from other people. You can try talking with others one-on-one or in a group. You can also get support on the phone. You can even try an Internet chat room. This kind of support helps smokers quit. The more support you get, the better. But even a little can help.
A = Anticipate and plan for the challenges you'll face while quitting:
Expecting challenges is an important part of getting ready to quit.
Most people who go back to smoking do it within three months. Your first three months may be hard. You may be more tempted when you are stressed or feeling down. It's hard to be ready for these times before they happen. But it helps to know when you need a cigarette most.
Look over your Craving Journal. See when you may be tempted to smoke. Plan for how to deal with the urge before it hits.
You should also expect feelings of withdrawal. Withdrawal is the discomfort of giving up nicotine. It is your body's way of telling you it's learning to be smoke-free. These feelings will go away in time.
R = Remove cigarettes and other tobacco products from your home, car, and work:
Remove Cigarettes and Other Tobacco From Your Home, Car, and Work
Getting rid of things that remind you of smoking will also help you get ready to quit. Try these ideas:
- Make things clean and fresh at work, in your car, and at home. Clean your drapes and clothes. Shampoo your car. Buy yourself flowers. You will enjoy their scent as your sense of smell returns.
- Throw away all your cigarettes and matches. Give or throw away your lighters and ashtrays. Remember the ashtray and lighter in your car!
- Have your dentist clean your teeth to get rid of smoking stains. See how great they look. Try to keep them that way.
- Some smokers save one pack of cigarettes. They do it "just in case." Or they want to prove they have the willpower not to smoke. Don't! Saving one pack just makes it easier to start smoking again.
Don't use other forms of tobacco instead of cigarettes
Light or low-tar cigarettes are just as harmful as regular cigarettes. Smokeless tobacco, cigars, pipes, and herbal cigarettes also harm your health. For example, bidi cigarettes are just as bad as regular cigarettes. Clove cigarettes are even worse. They have more tar, nicotine, and deadly gases. All tobacco products have harmful chemicals and poisons.
T = Talk to your doctor about getting help to quit:
Quitting "cold turkey" isn't your only choice. Talk to your doctor about other ways to quit. Most doctors can answer your questions and give advice. They can suggest medicine to help with withdrawal. You can buy some of these medicines on your own. For others, you need a prescription.
Your doctor, dentist, or pharmacist can also point you to places to find support or toll-free quit lines. (The National Cancer Institute's Smoking Quitline can help, too. It can help you find support in your area.
If you cannot see your doctor, you can get some medicines without a prescription that can help you quit smoking. Go to your local pharmacy or grocery store for over the counter medicines like the nicotine patch, nicotine gum, or nicotine lozenge. Read the instructions to see if the medicine is right for you. If you're not sure, ask a pharmacist.
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*Guide to Quitting Copyright © Smokefree.gov provides accurate, up-to-date information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking. Any information obtained in this article should not be construed as medical or legal advice. The above information is presented for educational purposes only, and it is not a substitute for informed advice or training. Please do not copy or use this information to diagnose or treat any problems without consulting a qualified professional. Reprinted with permission.
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