How To Quit Smoking

Smokers often say, "Don't tell me why to quit, tell me how." There is no one right way to quit, but there are some key elements in quitting smoking successfully. These 4 factors are crucial: making the decision to quit setting a quit date and choosing a quit plan dealing with withdrawal staying quit (maintenance)

Making the Decision to Quit

The decision to quit tobacco use is one that only you can make. Others may want you to quit, but the real commitment must come from you.
Researchers have looked into how and why people stop tobacco use. They have some ideas, or models, of how this happens.

TheHealth Belief Model says that you will be more likely to stop tobacco use if you:

believe that you could get a tobacco-related disease and this worries you
believe that you can make an honest attempt at quitting
believe that the benefits of quitting outweigh the benefits of continuing tobacco use
know of someone who has had health problems as a result of their tobacco use
Do any of these apply to you?

The Stages of Change Model identifies the stages that you go through when you make a change in behavior. Here are the stages as they apply to quitting tobacco use:

Pre-contemplation: At this stage, the tobacco user is not thinking seriously about quitting right now.

Contemplation: The tobacco user is actively thinking about quitting but is not quite ready to make a serious attempt yet. This person may say, "Yes, I'm ready to quit, but the stress at work is too much, or I don't want to gain weight, or I'm not sure if I can do it."

Preparation: Tobacco users in the preparation stage seriously intend to quit in the next month and often have tried to quit in the past 12 months. They usually have a plan.

Action: This is the first 6 months when the user is actively quitting.

Maintenance: This is the period of 6 months to 5 years after quitting when the ex-user is aware of the danger of relapse and take steps to avoid it.

Where do you fit in this model? If you are thinking about quitting, setting a date and deciding on a plan will move you into the preparation stage, the best place to start.

Setting a Quit Date and Deciding on a Plan

Once you've made a decision to quit, you're ready to pick a quit date. This is a very important step. Pick a specific day within the next month as your ‘Quit Day’. Picking a date too far in the future allows you time to rationalize and change your mind. But do give yourself enough time to prepare and come up with a plan. You might choose a date that has a special meaning like a birthday or anniversary, or simply pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

There is no one right way to quit. Most tobacco users prefer to quit "cold turkey" - that is, abruptly and totally. They use tobacco until their Quit Day and then stop all at once, or they may cut down on tobacco for a week or 2 before their Quit Day. Another way involves cutting down on the number of times tobacco is used each day. With this method, you gradually reduce the amount of nicotine in your body. While it sounds logical to cut down in order to quit gradually, in practice this method is difficult.

Quitting tobacco is a lot like losing weight; it takes a strong commitment over a long period of time. Users may wish there was a magic bullet - a pill or method that would make quitting painless and easy. But that is not the case. Nicotine substitutes can help reduce withdrawal, but they are most effective when used as part of a stop tobacco use plan that addresses both the physical and psychological components of quitting.

Here are some steps to help you prepare for your Quit Day:

Pick the date and mark it on your calendar.
Tell friends and family about your Quit Day.
Stock up on oral substitutes - sugarless gum, carrot sticks, and/or hard candy.
Decide on a plan. Will you use nicotine replacement therapy? Will you attend a class? If so, sign up now.
Set up a support system. This could be a group class, Nicotine Anonymous, or a friend who has successfully quit and is willing to help you.
Successful quitting is a matter of planning and commitment, not luck. Decide now on your own plan. Some possibilities include using the nicotine patch or gum, joining a tobacco cessation class, going to Nicotine Anonymous meetings, or using self-help materials such as books and pamphlets. Your plan should include one or more of these options.

On your Quit Day, follow these suggestions:

Do not smoke.
Get rid of all cigarettes, lighters, ashtrays, and any other items related to smoking.
Keep active - try walking, exercising, or doing other activities or hobbies.
Drink lots of water and juices.
Begin using nicotine replacement if that is your choice.
Attend stop smoking class or follow a self-help plan.
Avoid situations where the urge to smoke is strong.
Reduce or avoid alcohol.
Use the four "A’s" (avoid, alter, alternatives, activities) to deal with tough situations (described in more detail later).

SOME IMPORTANT FACTS
*Stroke risk is reduced to that of a person who never smoked after 5 to 15 years of not smoking
*Cancers of the mouth, throat, and esophagus risks are halved 5 years after quitting
*Cancer of the larynx risk is reduced after quitting
*Coronary heart disease risk is cut by half 1 year after quitting and is nearly the same as someone who never smoked 15 years after quitting
*Chronic obstructive pulmonary disease risk of death is reduced after you quit Lung cancer risk drops by as much as half 10 years after quitting
*Ulcer risk drops after quitting
*Bladder cancer risk is halved a few years after quitting.smoking can cause prostate cancer,Mesothelioma,asbestos lung cancer.
*Peripheral artery disease goes down after quitting
*Cervical cancer risk is reduced a few years after quitting
*Low birth weight baby risk drops to normal if you quit before pregnancy or during your first trimester the benefits of quitting.
* Quitting smoking makes a difference right away-you can taste and smell food better. Your breath smells better. Your cough goes away. This happens for men and women of all ages, even those who are older. It happens for healthy people as well as those who already have a disease or condition caused by smoking.
* Quitting smoking cuts the risk of lung cancer, many other cancers, heart disease, stroke, other lung diseases, and other respiratory illnesses.
* Ex-smokers have better health than current smokers. Ex- smokers have fewer days of illness, fewer health complaints, and less bronchitis and pneumonia than current smokers.
* Quitting smoking saves money. A pack-a-day smoker, who pays $2 per pack, can expect to save more than $700 per year. It appears that the price of cigarettes will continue to rise in coming years, as will the financial rewards of quitting.
*Kids exposed to passive smoking are dull and fare worse in reading, maths, logic and reasoning tests, a study conducted at Children's Environmental Health Centre in Cincinnati, and published in the journal Environmental Health Perspectives has revealed.
The researchers found that more the second-hand smoke they inhaled, the lower their scores were and those with low-level exposure were also affected.
"Many parents may simply not be aware of the harm they can cause by smoking, not just to their child's physical health but possibly to their mental development as well,"
"This study provides further incentive to set public health standards to protect children,"

Five Keys for Quitting
Studies have shown that these five steps will help you quit and quit for good. You have the best chances of quitting if you use them together.

1. Get ready.
2. Get support.
3. Learn new skills and behaviors.
4. Get medication and use it correctly.
5. Be prepared for relapse or difficult situations.

1. Get Ready

Set a quit date.

Change your environment.
1.Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.
2.Don't let people smoke in your home.

Review your past attempts to quit. Think about what worked and what did not.

Once you quit, don't smoke—NOT EVEN A PUFF!

2. Get Support and Encouragement

Studies have shown that you have a better chance of being successful if you have help. You can get support in many ways:

Tell your family, friends, and co-workers that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes out.
Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).

Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting. Programs are given at local hospitals and health centers. Call your local health department for information about programs in your area.

3. Learn New Skills and Behaviors

Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.

When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.

Do something to reduce your stress. Take a hot bath, exercise, or read a book.

Plan something enjoyable to do every day.

Drink a lot of water and other fluids.

4. Get Medication and Use It Correctly
Medications can help you stop smoking and lessen the urge to smoke.

The U.S. Food and Drug Administration (FDA) has approved five medications to help you quit smoking:
1.Bupropion SR—Available by prescription.
2.Nicotine gum—Available over-the-counter.
3.Nicotine inhaler—Available by prescription.
4.Nicotine nasal spray—Available by prescription.
5.Nicotine patch—Available by prescription and over-the-counter.

Ask your health care provider for advice and carefully read the information on the package.

All of these medications will more or less double your chances of quitting and quitting for good.

Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18,
smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.

5. Be Prepared for Relapse or Difficult Situations

Most relapses occur within the first 3 months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:

Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.

Other Smokers. Being around smoking can make you want to smoke.

Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal—quitting smoking. Some quit-smoking medications may help delay weight gain.

Bad Mood or Depression. There are a lot of ways to improve your mood other than smoking.

If you are having problems with any of these situations, talk to your doctor or other health care provider.

DONT SMOKE,JUST TAKE A WALK
Going for a walk could help smokers break the habit and quit smoking, scientists say.

Scientists at the University of Exeter examined the effects of a one-mile walk on 15 smokers who had not taken a cigarette for nearly 15 hours.

The study revealed that after walking at least 20 minutes, the cravings for a cigarette were much lower than when the same smoker was not doing anything, according to the Scottish daily Scotsman.

The smokers realised that their longing for a cigarette to relieve withdrawal symptoms and distractions were both reduced after walking.

Changes Your Body Goes Through When Quit
=============================
WITHIN 20 MIN OF LAST CIG.
===================
>Blood press. may drop to normal level
>Pulse rate drop to normal
>Skin temperature ofhands, feet increases to normal

8 HOURS
======
>Carbon monoxide level in blood drops
>oxygen level in blood increases

24 HOURS
=======
>May reduce chance of a heart attack

48 HOURS
=======
>Nerve endings may regrow
>Ability to smell and taste enchanced

72 HOURS
=======
>Bronchial tubes relax, if undamaged will make breathing easier
>Lung capacity increases

2 WEEKS TO 3 MONTHS
===============
>Circulation improves
>Walking becomes easier
>Lung function may increase up to 20%

1 MONTH TO 9 MONTHS
===============
>Coughing, sinus congestion, fatigue, shortness of breath, may
decrease markedly over a number of weeks
>Potential for cilia to regrow in lungs, increasing ability to handle
mucus clean the lungs, reduce infect

>>>>>>Body's Overall Energy Level Increases<<<<<< years ="=">Lung cancer death rate for average smoker
(one pack a day) decreases from 137 per
100,000 to 72 per 100,000

10 YEARS
======
>Precancerous cells are replaced
>Other cancers-such as those of the mouth, larynx, esophagus,
bladder, kidney, and pancreas, decrease (there are 50 chemicals in
tobacco smoke that cause cancer)


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