Top Health
The 10 Stages of Quitting
by Tom Ferguson, M.D.
Smokers tend to think of quitting as a huge, insurmountable obstacle.
It's more realistic—and more useful—to think of it as a gradual, step-by-step process. Here's how to plan your course and what to expect along the way, along with some suggested activities to help you cope.
1. Think about cutting down/quitting
Talk to others about smoking. Observe how nonsmokers react to smokers. Observe negative aspects of smoking. Smoke in front of a mirror to see exactly what goes on when you smoke.
2. Seek more information about quitting.
Ask ex-smokers how they did it. Tell a friend you're exploring healthier alternatives to smoking. When you feel an urge to smoke, wait a minute before lighting up; experience the urge fully and think of other ways to respond to it. Reward yourself for becoming more aware of your smoking patterns.
3. Modify your smoking risk (switch brands, cut down, etc.).
Start a smoking journal and record when you smoke more or less than usual. Try stress-reduction techniques. Adopt a healthful new activity that's incompatible with smoking (swimming, dancing, etc.). Switch to a lower tar brand. Reward yourself for each risk modification.
4. Decide to quit (no date set).
Keep track of the number of cigarettes you smoke each day. Stop buying cartons; buy only one pack at a time. Identify your top cigarette triggers. Brush your teeth several times a day. List the reasons you want to quit. Switch brands every week, each brand being lower in tar than the last. Postpone every third cigarette. Ask family and friends for ways they can help you quit.
5. Set a quitting date.
Sign a stop-smoking contract. Sit in the nonsmoking sections of restaurants and airplanes. Prepare at least three responses to your top 10 cigarette triggers. Switch brands after every pack. Postpone every other cigarette. Cut back on alcoholic beverages. Set up a health bank. (Deposit a certain amount of money each week that you'll get back after you stay smokeless for a specified period of time. Or quit with a group; whoever remains smokeless after a specified period divides the kitty.)
6. Refrain from smoking for 24 hours.
Schedule healthful activities (walks, bike rides, fishing, etc.). Have your teeth cleaned. Send your favorite clothes to the cleaners. Discard all your ashtrays. Pamper yourself as much as possible.
7. Complete your first week as a nonsmoker.
Treat yourself to daily rewards (massages, hot baths, etc.). Avoid smoking and drinking areas. Notice how much better your food tastes. Continue to work on your cigarette triggers.
8. Complete your first month.
Begin a regular exercise program. Add one new stress-reduction technique to your activities each week.
9. Complete your first trimester.
Gently increase your exercise level. Treat yourself to a weekend getaway. Volunteer to help a smoker quit. If you've been using a nicotine replacement, begin to cut back.
10. Complete your first year.
Throw a party to celebrate!
How Smoking Affects Your Mind
Mary smokes to relax when she's feeling tense.
Bob smokes to feel more alert when he's feeling dull.
Others smoke when they're depressed or bored, or to overcome feelings of anger or grief.
How can a mere cigarette be so many things to so many people? The answer lies in the chemicals in cigarettes and the powerful psychological effects they have.
Nicotine—A Stimulant
Nicotine, the chemical that makes addicts out of cigarette smokers, is a stimulant with properties similar to those of cocaine and amphetamine (speed). Nicotine provides the pick-me-up that smokers feel. It increases heart rate, blood pressure and breathing rate, and makes the smoker feel more alert. Unfortunately these effects wear off after 20 minutes or so and the smoker is left craving another pick-me-up.
Acetaldehyde and Carbon Monoxide—Sedatives
Acetaldehyde, a byproduct of both cigarette smoke and alcohol, has some sedative properties. The carbon monoxide in cigarettes makes you feel dull the way you would in a stuffy room with not enough air. These chemicals seem to dampen some people's feelings of tension, anger or strong emotion.
Other Psychological Effects
For many, the act of smoking itself—pausing in one's work, lighting up, exhaling a certain way—becomes a comforting ritual in itself. The smoker may be involved in a private fantasy that relieves feelings of boredom and meaninglessness. Smoking may go hand in hand with other activities, such as drinking coffee or alcohol or eating dessert. These "triggers" are why quitting smoking involves more than just kicking the nicotine habit.
The Force of Addiction
Sooner or later everyone who smokes does so to relieve the craving for nicotine—a powerfully addictive drug. The addicted body sends messages of uneasiness and need to the conscious mind until the smoker gives in and lights up.
Understanding Is Power
Take a close look at the feelings that make you want a cigarette and those that YOU have after YOU light up. Understanding these feelings will put you in charge when you're ready to quit smoking.
Free Recovery Ecards :- Reach out to your loved ones when they are trying to get over some personal loss or illness with these cute and warm messages.
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By: Posted: Feb 16 2013 09:48:22 AM