12 Ideas to Help Quit Smoking
Smoking affects not only on the lungs and body, but also the mind.
Benefits of Quitting Smoking
1. A longer life with a lower risk of cancer and other deadly diseases
2. No more sore throats, congested lungs, and persistent cough
3. The ability to exercise and "get back into shape"
4. Kissable breath and clothes that don't smell like you just came home from a bar
5. Being able to really taste good food
6. Pleasing your family and friends and no more being the outcast
Source: Quitting Smoking for Dummies
Other Benefits of Quitting Smoking:
7. Improved personal economy
8. Satisfaction is setting a good example
9. Yellow teeth and stained fingers and fingernails get back to normal
10. Everyday activities no longer leave them out of breath (such as climbing stairs or light housework)
Source: American Cancer Society
You can quit smoking with determination, effort, practical methods and commitment.
Prepare Your Mind to Quit Smoking
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1. Recognize the serious of smoking - 25 life-threatening diseases can result from smoking
2. Understand how smoking can affect your brain and mental health
3. Be aware that smoking can affect your children's health, as well as your unborn baby
Diseases which can result from smoking
* heart attack
* chronic bronchitis
* various cancers, especially lung cancer
* smoking may contribute to some mental health disorders in some people
4. Plan a Day to Quit Smoking and Stick with It
Write the day on the calender, not too far in the future, and throw out your cigarettes, matches, anything associated with smoking on that day. Pray beforehand for strength.
Tell your friends and family about your plan.
5. Visit your doctor and talk to him about your plans to quit. He may have some useful suggestions or give you needed support.
Avoid Rationalizations about Quitting Smoking
The American Cancer Society encourages those quitting smoking to avoid rationalizations. The AMC states that a "rationalization is a mistaken thought that seems to make sense to you at the time, but the thought is not based on reality." This form of self-deception serves to justify continuation of smoking. It is a way of lying to yourself.
Some of these self-deceiving rationalizations can be:
"I'll just have one to get through this rough spot."
"Today is not a good day. I'll quit tomorrow."
"It's my only vice."
"How bad is smoking, really? Uncle Harry smoked all his life and he lived to be over 90."
Source: American Cancer Society
6. Plan activities for that day (that you plan to quit smoking) to keep yourself busy. Go someplace where you won't be tempted to smoke, preferably with your friend.
7. Before, during (the day of), and after the day you quit, exercise. Engage in exercise for at least 20 minutes a day, most days of the week. You may wish to have a partner for exercising. Walking, biking, running, hiking, swimming, working out at the gym, are all healthful activities for both your body and your mind.
Plan to keep up your exercise routine for a year, and then extend it indefinitely. You may need to make adjustments in your routine, but keep the positive benefits of exercise, a healthy lifestyle and quitting smoking in mind.
8. Pray every time you feel tempted to buy cigarettes or smoke. Stay away from situations where you will be tempted to smoke. Rather than visiting local delis or corner grocery stores that sell cigarettes, shop for food at larger supermarkets, where there is less likelihood of an impetuous purchase of cigarettes.
Pray daily for help to quit smoking. Realize that it is important and that, if you have a belief in God, that God is interested in your success. It is pleasing to Him. The expression goes, "cleanliness is next to godliness," and this is true of our bodies as well.
9. If you relapse, don't give up. We have all tried to change life-habits, and very few of us succeeded on the first attempt. If we regress, mount up your efforts, analyze where you went wrong, and try again with more determination. Don't give up, and keep at it. You can and will succeed. Believe in yourself and believe that God will help. This is true of alcohol or drug addiction as well.
10. If your main goal is to quit smoking, consider giving up drinking alcohol as well. Drinking alcohol can weaken your will to quit smoking, and vice-versa.
11. Prepare healthy snacks such as carrot sticks or celery sticks to carry with you during the day. If you ever feel like having a cigarette, pop a carrot stick in your mouth.
Prepare non-fattening and healthy snacks like carrot or celery sticks.
12. Prepare yourself for withdrawal side effects of quitting smoking such as, restlessness, irritability, anger, loss of self control and depression. Realize that these withdrawal symptoms usually pass in a matter of days, weeks, or months. They don't last forever, your family can endure it, and it will result in long-term benefits.
Nicotine Replacement Therapy products
Nicotine Replacement Therapy products such as nicotine gum and patches were evaluated in a study recently published by researchers of the Center for Global Tobacco Control, Harvard School of Public Health. They concluded that such were not effective, and that the relapse rate for smokers was the same with or without nicotine replacement therapy products. In fact, among the most addicted smokers, nicotine replacement products seem to increase risk of relapse rather than decrease relapse rate. Alpert, et al., 2012.
References and Resources for 12 Ideas to Help to Quit Smoking page
1. How to Quit, (June 27, 2011). American Cancer Society
2. A prospective cohort study challenging the effectiveness of population-based medical intervention for smoking cessation, (January 10, 2012). Hillel R Alpert, Gregory N Connolly, Lois Biener Tobacco Control.
3. Immediate Rewards of Quitting Smoking. American Cancer Society
4. Quitting Smoking for Dummies,(2003). David Brizer M.D. Wiley
5. Why Quit Smoking? How You can Quit Smoking. (March 22, 2000) Awake. Brooklyn
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