SMOKE BLOG

20 Quick Tips to Help You Quit Smoking

1. Believe in yourself. Believe that you can quit. Think about
some of the most difficult things you have done in your life and
realize that you have the guts and determination to quit
smoking. It’s up to you.

2. After reading this list, sit down and write your own list,
customized to your personality and way of doing things. Create
you own plan for quitting.

3. Write down why you want to quit (the benefits of quitting):
live longer, feel better, for your family, save money, smell
better, find a mate more easily, etc. You know what’s bad about
smoking and you know what you’ll get by quitting. Put it on
paper and read it daily.

4. Ask your family and friends to support your decision to quit.
Ask them to be completely supportive and non-judgmental. Let
them know ahead of time that you will probably be irritable and
even irrational while you withdraw from your smoking habit.

5. Set a quit date. Decide what day you will extinguish your
cigarettes forever. Write it down. Plan for it. Prepare your
mind for the “first day of the rest of your life”. You might
even hold a small ceremony when you smoke you last cigarette, or
on the morning of the quit date.

6. Talk with your doctor about quitting. Support and guidance
from a physician is a proven way to better your chances to quit.

7. Begin an exercise program. Exercise is simply incompatible
with smoking. Exercise relieves stress and helps your body
recover from years of damage from cigarettes. If necessary,
start slow, with a short walk once or twice per day. Build up to
30 to 40 minutes of rigorous activity, 3 or 4 times per week.
Consult your physician before beginning any exercise program.

8. Do some deep breathing each day for 3 to 5 minutes. Breathe
in through your nose very slowly, hold the breath for a few
seconds, and exhale very slowly through your mouth. Try doing
your breathing with your eyes closed and go to step 9.

9. Visualize your way to becoming a non-smoker. While doing your
deep breathing in step 8, you can close your eyes and begin to
imagine yourself as a non-smoker. See yourself enjoying your
exercise in step 7. See yourself turning down a cigarette that
someone offers you. See yourself throwing all your cigarettes
away, and winning a gold medal for doing so. Develop your own
creative visualizations. Visualization works.

10. Cut back on cigarettes gradually (if you cut back gradually,
be sure to set a quit date on which you WILL quit). Ways to cut
back gradually include: plan how many cigarettes you will smoke
each day until your quit date, making the number you smoke
smaller each day; buy only one pack at a time; change brands so
you don’t enjoy smoking as much; give your cigarettes to someone
else, so that you have to ask for them each time you want to
smoke.

11. Quit smoking “cold turkey”. Many smokers find that the only
way they can truly quit once and for all is to just quit
abruptly without trying to slowly taper off. Find the method
that works best for you: gradually quitting or cold turkey. If
one way doesn’t work do the other.

12. Find another smoker who is trying to quit, and help each
other with positive words and by lending an ear when quitting
becomes difficult. Visit this Bulletin Board and this Chat Room
to find a “quit buddy.”

13. Have your teeth cleaned. Enjoy the way your teeth look and
feel and plan to keep them that way.

14. After you quit, plan to celebrate the milestones in your
journey to becoming a non-smoker. After two weeks of being
smoke-free, see a movie. After a month, go to a fancy restaurant
(be sure to sit in the non-smoking section). After three months,
go for a long weekend to a favorite get-away. After six months,
buy yourself something frivolous. After a year, have a party for
yourself. Invite your family and friends to your “birthday”
party and celebrate your new chance at a long, healthy life.

15. Drink lots of water. Water is good for you anyway, and most
people don’t get enough. It will help flush the nicotine and
other chemicals out of your body, plus it can help reduce
cravings by fulfilling the “oral desires” that you may have.

16. Learn what triggers your desire for a cigarette, such as
stress, the end of a meal, arrival at work, entering a bar, etc.
Avoid these triggers or if that’s impossible, plan alternative
ways to deal with the triggers.

17. Find something to hold in your hand and mouth, to replace
cigarettes. Consider drinking straws or you might try an
artificial cigarette called E-Z Quit found here:
http://www.quitsmoking.com/ezquit.htm

18. Write yourself an inspirational song or poem about quitting,
cigarettes, and what it means to you to quit. Read it daily.

19. Keep a picture of your family or someone very important to
you with you at all times. On a piece of paper, write the words
“I’m quitting for myself and for you (or “them”)”. Tape your
written message to the picture. Whenever you have the urge to
smoke, look at the picture and read the message.

20. Whenever you have a craving for a cigarette, instead of
lighting up, write down your feelings or whatever is on your
mind. Keep this “journal” with you at all times.

Good luck in your efforts to quit smoking. It’s worth it!

** Article © Copyright Fred Kelley of QuitSmoking.com. Visit the web site at http://www.quitsmoking.com
for great information and products designed to help you
quit smoking.

No Smoking …….

….Please

Learn how to get help to quit smoking and improve your chances of quitting. This document explains the best ways for you to quit as well as new treatments to help. It lists new medications that can double or triple your chances of quitting and quitting for good. It also tells about ways to avoid relapses and talks about concerns you may have about quitting, including weight gain.

All information is based on scientific research about what will give you the best chances of quitting.

Read the rest of this entry »

Quit Smoking Hypnosis Method

Quit smoking hypnosis therapy can help you to kick the habit once and for all. Whether you have been a lifelong smoker, or if you have just been smoking for a few years, quitting smoking can be the most important thing you ever do. There are a variety of quit smoking products and medicines that help to reduce cravings. However, some people prefer natural quit smoking methods such as acupuncture or laser treatments. Perhaps the most popular of all natural quit smoking aids is the quit smoking hypnosis method.

Made popular during the mid 1980’s, the quit smoking hypnosis method involves participating in a series of sessions with a licensed hynotherapist. The hypnotherapist eases the patient into a relaxed state of consciousness during which time he or she suggests a series of negative statements regarding smoking. Because a hypnotized person is highly susceptible to suggestion, these statements can help the smoker to quit smoking.

Some hypnotherapists use relaxation techniques on their patients instead of suggestion therapy. They create an environment of deep relaxation that stays with the patient long after he or she awakens from hypnosis. This helps give quit smoking support by keeping the patient calm throughout the day, making him or her less likely to reach for a cigarette during moments of stress.

There is a lot of controversy regarding quit smoking hypnosis. For instance, some doctors claim that it does little to help people quit smoking. These non-believers claim that most of the positive reports regarding hypnosis therapy come from the therapists themselves. However, there are many patients who claim that hypnosis is one of the best ways to quit smoking. Those who have tried other methods like the patch or nicotine gum claim that hypnosis allows them to quit smoking in a more natural way without continuing their reliance on nicotine.

In addition to quit smoking hypnosis, there are also other natural quit smoking methods. Laser smoking stop therapy is one popular method that involves triggering energy points on the body with a cool beam laser.

People who use these quit smoking methods believe that the lasers stimulate the immune system and release endorphins making the smoker less likely to crave a cigarette throughout the day. This same principle is used to explain acupuncture cessation smoking treatments. Once again, pressure is applied to various points on the body, triggering a positive response that cuts down on a person’s nicotine cravings.

Of all the popular natural treatments for smoking cessation, quit smoking hypnosis is one of the most used. It is a bit more expensive than over the counter chemical products, but its benefits are natural, and you can immediately reduce your desire for nicotine.

However, hypnosis does not work on everyone, so it is important not to give up if it is not the best quit smoking way for you.

Great picture from a smoking campaign …

Two voices, one male and one female, overheard on a plane:
“I think everyone’s asleep, let’s go”
“This one’s empty … no-one’s looking… you go in first”
“It’s a bit cramped - let me sit down”
“Have you got the condom? Quick - put it on”
Sniff sniff
“Ah perfume - you think of everything”
“This is great…..” (long sigh)
Static on the loud speaker then a new voice.

“This is the captain speaking, to those two people in the rear toilet. We know what you’re doing and it is expressly forbidden by airline regulations… Now put those cigarettes out and take the condom off the smoke detector!”

Three kayakers paddled 10 kilometers through heavy seas from one island to another. The first kayaker said “I paddled it in 2 hours.” The second kayaker said “I paddled it in one and a half hours because I had a wind at my back.” The third kayaker said “I paddled it in 30 minutes.” The first and second kayaker asked the third kayaker, “How ever did you do that. That’s amazing.” The third kayaker replied, “Because I had run out of cigarettes.”

Scarlett Johanson

Most people who quit smoking worry about gaining weight. It seems to go with the territory. While a small gain is normal, excessive weight gain when you quit smoking can create new health problems and erode your determination to stay off cigarettes. Learn what you can do to keep your weight under control as you go through the process of recovery from nicotine addiction.

Why do people gain weight when they quit smoking?

Smoking increases metabolism slightly:
Smoking burns up to 200 calories a day in a heavy smoker
Because smoking burns calories, metabolism is boosted (increased) slightly
Nicotine is an appetite suppressant
When you quit smoking, a gain of between 5 and 10 pounds during the first few months of cessation is normal. If your eating habits have remained the same as they were when you smoked, you can easily shed this small gain with a brisk, 30 minute walk daily.

Why do I want to eat more?
Smoking cessation throws our bodies into shock initially. Increased appetite is a side effect of quitting tobacco for most people. One or more of the following reasons may be at play:
Cigarettes as an appetite suppressant - Smokers often avoid between meal snacking by lighting up. Nicotine is a stimulant, and may also interfere with the release of the hormone insulin. Insulin controls glucose levels in the blood. When this function is blocked, a person will become slightly hyperglycemic, and as a result, the body and brain may slow down the hormones and other signals that trigger feelings of hunger.
Food as a replacement for smoking - early on in a person’s quit, the urge to smoke is frequent and uncomfortable. It’s natural to look for something to ease the discomfort, and food is often used as a replacement. Not only does it fill the void left by the cigarette, food can be an emotional comfort, easing the pain of withdrawal.
Studies have shown that women are at greater risk than men for returning to smoking as a way to avoid weight gain. Understanding what happens to our bodies when we quit smoking, and what we can do to alleviate discomforts in constructive ways that do not involve weight gain will help you stay on track.

What can I do to avoid gaining weight when I quit smoking?
There are a number of choices you can make to minimize weight gain:

Exercise
Because quitting smoking slows the metabolism, getting some form of daily exercise is very important. To combat excess weight, shoot for at least a half hour of exercise, 5 days a week. It doesn’t have to be a high intensity aerobic workout - a brisk 30 minute walk around your neighborhood will work wonders. Exercise is also a great way to beat cravings to smoke. If you’re having a bad day, get out for a walk. It’ll clear your mind and improve your attitude.

Have healthy snacks on hand!
Put snacks together ahead of time so that when the munchies hit, you’ve got good food choices within easy reach:
vegetable sticks - celery, carrot
94% fat free popcorn
sunflower seeds in the shell
Water - drink lots of it!
hard candies to suck on
fresh fruit
fat free yogurt
herbal teas
hot cocoa made with nonfat milk
frozen grapes
fat free fudgecicles
If you’re concerned about weight gain, do yourself a favor and remove tempting, high fat foods from your home. Don’t have a chocolate cake on the counter begging you to cut a slice! If you have an intense craving for a hot fudge sundae, it’s better to go out and have one at a restaurant than it is to keep all of the ingredients to make it on hand in the house.

Avoid drinking alcohol
Not only is alcohol high in calories, it can be a huge trigger to smoke. For many people, smoking and drinking go together like a hand in a glove. Avoid the empty calories in alcohol, but more importantly, don’t put yourself at risk of relapse by drinking early in your quit.

One thing at a time
Many people quit smoking and decide it’s time to clean their lives up in other areas as well. That’s great, but be careful. If you try to do too many self-improvement projects at once, you run the risk of failing at all of them.

Keep these things in mind:
Be good to yourself. Quitting tobacco is a huge accomplishment, and you should reward yourself for your progress often. Don’t underestimate the magnitude of what you are doing!
Be patient. Quitting smoking is a process over time. It doesn’t happen overnight, but in comparison to the number of years most of us smoked, recovery from this addiction is short. Give yourself the time you need to heal.
Accept yourself. You are a wonderful person just as you are right now!
If you gain a few pounds while going through the process of quitting tobacco, so be it. The benefits will affect your life as well as those who love you in more ways than you can imagine. You can quit smoking without gaining a lot of weight. Don’t let the fear of weight gain keep you chained to an addiction that will kill you, given the chance.
Weight can be lost, lungs cannot.