How To Do It:
Tricks to Keep You On Track

• Never skip meals. Your body needs energy!
• But be sure to snack smart: celery, carrot sticks, nuts, seeds. Munchies to keep your mouth busy.
• Increase exercise to get the endorphins going. Practice breathing.
• Stay away from triggers - smoking hangouts and smoking-break buddies
• Get plenty of rest. Set aside time for napping and relaxing. You’re allowed!
• Take a meditation/breathing class - for peace of mind, and to enjoy your lungs
• Collect all lighters, leftover packs of cigarettes, and ashtrays and toss’em.
• Clean the home or car to celebrate your new beginning.
• Commit to seeing supportive friends and relatives. Put them on your calendar.
• Call yourself a non-smoker.
• Enjoy yourself. Call on friends when you feel low. Go to the movies and try new activities. Again, put these on your calendar to force yourself not to wimp out.
• Think positive: Focus not on what you’re giving up, but what you’re gaining.
• Take all cigarette butts for two weeks prior to quitting and put in a jar with water. When the urge arises, open the jar and take a deep breath!
• Write it down! Write down “I want to be a lifelong non-smoker” or “I can change my behavior.” Say it enough times and you’ll start to believe it.
• Keep a list of reasons why you want to be a non-smoker visible in your house, in the car or at work.
  Avoid tempting situations (i.e your favorite smoking chair)
• Join a support group or ask friends for additional support. Quitting is tough stuff.
• Use other stress relieving activities, relaxing bath, music, reading, walking, massage, acupuncture, etc.

Why To Do It?
The Rewards: Immediate (really!) and Long-Term
When Smokers Quit:

In 20 minutes: Blood pressure drops to normal, pulse rate drops to normal, and temperature of extremities increases to normal
In 8 hours: Carbon monoxide level in blood drops to normal and oxygen level in blood increases to normal
In 24 hours: Chance of heart attack decreases
In 48 hours: Nerve endings start regrowing and ability to smell and taste is enhanced
In 2 weeks-3 months: Circulation improves, walk becomes easier, and lung function increases up to 30%
In 1-9 months: Coughing, sinus congestion, fatigue, shortness of breath decrease. Cilia regrow in lungs, increasing ability to handle mucous, clean the lungs, reduce infection. Body’s overall energy increases. Within 6 months, the majority of the cells in the body, including the lung tissue, will have been replenished at least once.
In 1 year: Excess risk of heart disease is half that of a smoker.
In 5 years: Lung cancer death rate for average former smoker (one pack/day) decreases by almost half. Stroke risk is reduced to that of non-smoker 5-15 years after quitting. Risk of cancer of the mouth, throat and esophagus is half that of a smoker’s.
In 10 years: Lung-cancer death rate similar to that of non-smokers. Precancerous cells are replaced. Risk of cancer of the throat, mouth, esophagus, bladder, kidney, pancreas and colon/rectum decreases.
15 years: Risk of heart disease is that of a non-smoker.

Source: American Cancer Society

Posted September 13th, 2006 by Abbey in articles |