How to quit Smoking? Tips to quit smoking

HOW TO QUIT

Some find the quitting process relatively easy; many do not. But it would be a mistake to believe that if you have tried to quit in the past and have failed, you are doomed to go on smoking. If you have failed before, that in itself does not mean that you are hopelessly weak-willed. Beyond determination alone, you need insight, a plan, and a constructive attitude. 

One of the most important factors in quitting is to view the process positively. If you look upon it as simply giving up something of value, you may feel sorry for yourself. Rather, you have to view the process as Smoking one of teaching yourself-because of knowledge that it will represent a tremendous gain-a more rewarding behavior pattern.

There have been many methods suggested for quitting, and the American Cancer Society has compiled the recommendations of recognized experts in cigarette-withdrawal programs. To begin with, set a date when you plan to quit. Call it a day; that will be complete quitting day. You may want to give yourself as much as a month to get ready for the day. And getting ready can involve a gradual reduction in the number of cigarettes you smoke day by day. 

A good system is to determine that you will smoke only once an hour or that you will stop smoking between the hours of 9 and 10, 11 and 12, 12 and I, 1 and 2, 3 and 4, etc. And then extend the nonsmoking time by half an hour, an hour, and more. You may find it helpful, too, to smoke just half of each cigarette.

Deliberately, make it an effort to light a cigarette. If you habitually carry your pack in a certain pocket, now start using another pocket so you have to do some fumbling for a smoke. If you habitually use your right hand to bring a cigarette to your mouth, determine to use the left hand. Wrap your pack in several sheets of paper so it becomes an involved process to get at a cigarette. Shift from a brand you like to one you don't like.

 Each time before actually lighting up, make it a point to ask you a direct question: Do I really want this cigarette right now, or am I just lighting up out of habit? For whatever else it is, cigarette smoking is a habit, and anything you can do to put even small crimps in the automation involved can be a help. Undertake something else preparatory to the day.

Benefits of Stopping smoking

THE REWARDS OF STOPPING

It is better, of course, never to start smoking. But the rewards of stopping are great. Recent studies show that if smoking is stopped before lung cancer has actually started, lung tissue tends to heal itself. Even for those who have smoked long and heavily, the lung cancer risk begins to decrease about one year after the habit is abandoned and then continues to decrease progressively until after ten years it is very little higher than for people who have never smoked regularly.

 One recent study compared the lung cancer death rate among British physicians, a large proportion of who have stopped smoking, with that of the population in general. The physicians' death rate from the disease declined 30 percent while the lung cancer rate for British men in general increased 25 percent. The death rate from coronary heart disease decreases rapidly with cessation of smoking. 

And while some people who stop smoking weight, and overweight is a factor in heart disease, it has been calculated that a man of average weight who has customarily smoked 40 cigarettes a day and stops would have to gain at least 75 pounds to offset the added years of life he can expect from no smoking. In chronic bronchitis and emphysema, for which immediate cessation of smoking is an essential part of treatment, elimination of the habit reduces cough and other symptoms within a few weeks.

While lung tissue destroyed by emphysema is not replaced, usually the progress of the disease is slowed down and may even be arrested. According to Dr. Donald Frederickson, Director of New York City's Smoking Control Program, who has had considerable experience with people who wish to give up smoking, a major reason for the desire, even among the young, is to avoid not just possible death from lung cancer or heart disease but to minimize the risk of early disability.

Dr. Frederickson reports that many smokers tell him: "Dying doesn't bother me- after all, once you're dead, you're dead. And I calculate my chances of developing lung cancer to be relatively small. But the idea of spending fifteen or twenty years with a chronic disease, that interferes with the enjoyment of life and reduces my ability to function-well, that's too much. 

Smoking just isn't worth it." There are, in addition, many other rewards of abandoning the habit: a better taste in the mouth and a better taste of foods; reduced fatigue and shortness of breath; sounder sleep; amelioration and even disappearance of cough and nasal stuffiness; fewer headaches; reduced tensions; greater safety. Cigarette breath will disappear. 

There will be no more cigarette burn holes in clothing, furniture, rugs, and table cloths. And there will be money savings, a significant amount in the course of a year. There are, at this writing, 19 million ex-cigarette smokers in the country.

About one of every five adult men has dropped the habit. And those who give it up report a great sense of satisfaction, a tremendous pride in being able to do it.