October 26, 2007
How to Mentally Prepare Yourself to Quit Smoking
Do you want to quit smoking? Most people fail the first time, or even the 2nd or 3rd time, they try to quit smoking. How about you? Have you tried to stop smoking before and failed? Do you know why you failed to quit smoking? Chances are you didn't mentally prepare yourself first. Read on to learn some tips to help you mentally prepare yourself first to quit smoking and increase your chances of success.
Do you really want to quit smoking?
The first question to ask yourself is what are the reasons why you want to quit smoking? If your answer is because someone told you it would be better for your health, it costs too much money, someone else wants you to quit or some other reason along those lines; chances are you probably won't succeed. You have to really want it for you! Make a list of the reasons why YOU want to quit smoking for YOU.
Why do you like to smoke?
What will you substitute for smoking?
Next you need to decide what you'll substitute for smoking. Yes, you can get a nicotine substitute for the physical sensations you'll feel when you quit. But what are you going to substitute for the emotional sensations you'll feel when you quit smoking? Next to each reason you listed why you like to smoke, write down something you can do to generate those same or similar sensations or feelings.
Some suggestions are:
- Surround yourself with positive, supportive people who will help you feel good about yourself.
- Take up a new hobby such as knitting, model airplanes, scrapbooking or puzzles; anything that will keep your hands and mind busy, generate feelings of pleasure and give you a sense of accomplishment.
- Incorporate physical activity into your daily routine. Whether it's a 10 minute walk or a bike ride with your kids, any activity that will support your efforts to quit, reduce your stress level and improve your overall health.
Following the tips covered in this article may increase your chances of successfully becoming a non-smoker. What are the reasons you really, really, want to quit for YOU? Why do you like to smoke? What else can you substitute to generate those sensations or feelings that you get from smoking? Remember, if you want to increase your odds of successfully quitting smoking, become emotionally ready first.
Posted by QuitSmoking at 03:54 PM | Comments (0)
June 23, 2006
Zyban
One of the therapies for quitting smoking is the use of a drug called Zyban. The generic name of Zyban is buproprion hydrochloride and also goes under the names Wellbutrin or Wellbutrin SR. Originally used as an antidepressant, it was observed that people taking the drug lost interest in cigarettes and gave up the habit quite easily. It has been available as a smoking treatment since 1998.
Patients start taking Zyban while they are still smoking. The quit date is set for 7 days later, and the drug is continued for another 7 to 10 weeks after that. Patients report that symptoms of nicotine withdrawal are minimized. Studies have shown that success rates of Zyban are about twice that of placebos.
Although the manufacturer reports that Zyban can be used safely for long periods of time, if the smoker hasn't made significant changes in his smoking habits by the end of 10 weeks it is unlikely that continued use of Zyban will be helpful. Zyban treatment is like any other method for quitting smoking -- in order to be effective the desire to quit has to come from within. Those who really don't want to stop smoking will find ways to sabotage any quitting plan.
People taking Zyban may suffer from a few side effects. The most commonly reported ones are insomnia and a dry mouth. Those with a history of seizures, eating disorders, and cirrhosis of the liver are advised not to take the drug.
Compared with Patches
Zyban is one way to overcome nicotine withdrawal, but there are other methods available. One of the most popular is the nicotine patch -- a square patch that sticks to the skin and releases small doses of nicotine throughout the day. Patches allow the body to get the nicotine it craves without suffering the ill effects of smoking.
Zyban works a little bit differently than nicotine substitutes because it is not providing nicotine to the body. Rather, the feeling of well-being it provides, allows the smoker to give up the habit with relatively little difficulty and is equally effective for behavioural modification as it is for physical dependency on nicotine.
People using patches, on the other hand, may still feel the desire to smoke in certain situations because of ingrained associations with smoking. For example, some people associate smoking with going to the pub -- this is simply a habit which must be overcome.
Patches can help eliminate the cravings associated with smoking, but they have to be used with a little bit of care. They can be worn throughout the day, but should be removed at night. Otherwise, they may cause insomnia or strange dreams.
The skin where the patch is applied may become red and itchy. These symptoms usually disappear within an hour after the patch is removed but can cause discomfort during the day.
Patches (as well as other nicotine substitutes like gum) are available in various strengths and so can be used to gradually wean the body from its nicotine dependence. Those with a strong desire to quit smoking may find that nicotine substitutes allow them to concentrate on the behavioural changes needed to rid themselves of dependency on tobacco.
Zyban is also effective for overcoming nicotine dependence. Once treatment stops, however, the desire to smoke in certain situations may still be present. Both Zyban and nicotine substitutes are more effective when used in conjunction with some kind of counselling or therapy. A smoker should also enlist the help of family and friends to overcome his habit.
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Posted by QuitSmoking at 02:56 PM | Comments (0)
June 22, 2006
Nicotine Gum
Nicotine is the addictive substance of tobacco, and smokers become accustomed to the stimulation that nicotine provides. When smokers try to quit, the cravings that they feel are mostly due to nicotine withdrawal. A Nicotine Replacement Therapy (NRT) can help overcome these cravings for nicotine.
Of the many NRTs available, one of the most popular and easy to use is nicotine gum. Unlike patches, nicotine gum allows the user to control when and how much nicotine goes into his system. As an added benefit, it provides an oral replacement for those who need to overcome the habit of having a cigarette in their mouth.
Nicotine gum is available in different strengths. Heavy smokers are advised to start off with gum which has a relatively high amount of nicotine -- 4 mg. As dependence on nicotine is reduced, the strength of the gum can also be reduced to 2 mg. Most manufacturers offer gum in these two strengths.
The gum can be taken at certain intervals during the day to maintain a constant level of nicotine in the bloodstream, or it can be taken only when there is a craving for cigarettes. The gum is usually taken at regular intervals at the beginning of the therapy and then gradually reduced over a period of weeks.
It is advisable to consult with your doctor or pharmacist before using nicotine gum. They can offer guidelines about how to use the gum and the length of time the therapy should continue. Using nicotine gum in combination with certain medications may be contraindicated, so it is especially important to consult with your doctor if you are on any other kind of drug therapy.
Nicotine gum is used differently from regular gum. It should not be chewed continuously, but rather only until you feel a slight tingling in your mouth. When this happens, stop chewing and put the gum between your teeth and your cheek for about one minute until the tingling stops, and then again resume chewing slowly. Repeat this cycle for about 30 minutes or until there is no more taste left in the gum.
Gradually reduce the amount of gum you are using over a period of about three months. By this time, you should be taking no more than two or three pieces of nicotine gum a day. Do not continue using the gum for longer than three months.
Most people can use nicotine gum without experiencing any side effects, but adverse reactions sometimes occur. It is possible that the gum may bring on headaches, dizziness, upset stomach, and soreness in the mouth. If these conditions persist consult with your doctor. More severe side effects include seizures and difficulty breathing. If this happens, it is important to seek immediate medical attention.
Thousands of people have found NRT to be an effective aid to quitting smoking. The nicotine replacement method you decide on is a personal preference, but chewing gum has the advantage of being easy to use and providing doses of nicotine when it is most needed.
Manufacturers of nicotine gum include Nicorette and Rite Aid.
Quit For Sure (Stop Smoking in One Week)
Posted by QuitSmoking at 03:00 PM | Comments (0)
June 21, 2006
Nicotine Patch
Smokers find it hard to quit the habit because they are addicted to nicotine. They may also be accustomed to the habit of smoking in certain situations, but it is the nicotine which causes cravings for cigarettes. A popular method for quitting smoking is to get nicotine from sources other than tobacco. These Nicotine Replacement Therapies (NRTs) include the use of nicotine gum or nicotine patches.
Patches are available in three different strengths. Heavy smokers are advised to start with the 21 mg patches, but moderate smokers could start with 14 mg patches. These beginning strength patches are used for about six weeks and then replaced with lower-strength patches for another two weeks. Heavy smokers can finish off with the 7 mg patches for an additional two weeks.
Some patches are designed to be worn for 24 hours a day, while others are only to be worn for 16 hours a day. Some people find they do not sleep well when a patch is applied to their skin, or they may experience unsettling vivid dreams. If this happens you would be advised to try the 16 hour patch.
As with any NRT therapy, it is important to stop smoking before beginning to use nicotine patches. They should be applied to an area of skin which has relatively little hair and is free from scratches or abrasions. Most people apply the patch to their upper arms, backs or thighs. To prevent skin irritation patches must be applied to a new area of skin every day, and each area should not be used more than once per week.
If the patch falls off during the day, for example when bathing or swimming, it can be replaced. Used patches must be discarded so that they cannot be retrieved by animals or children.
Some people experience mild skin irritation and itching when using nicotine patches. The skin may also turn red and become uncomfortable. If the irritation is severe and cannot be relieved by simple washing with soap and water, contact your doctor to discuss the situation. Perhaps the patch you are using is too strong, or perhaps a patch from a different manufacturer may alleviate your symptoms. It is also possible that you may have to switch to another type of NRT such as nicotine gum or nasal spray.
Nicotine replacement therapies have a relatively high rate of success. It must be remembered, however, that addiction to nicotine is only part of the smoking habit. Another big part of it is the associations made between smoking and particular situations. Many former smokers still feel the urge to light up when they are in a pub or at a party, and it is these behavioural associations to tobacco that are behind many lapses. It is important to replace the smoking habit with other healthier habits.
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Popular brand names of nicotine patches include Habitrol, NicoDerm CQ, and Nicotrol.
Posted by QuitSmoking at 05:02 AM | Comments (0)
June 19, 2006
Staying Quit
How to Stay Quit
We have all met people who claim that 'quitting smoking is easy.' They usually say this as they are puffing on a cigarette. Sure -- it's easy to quit for an hour or a day, but it's the staying quit part which is difficult.
These accumulated health benefits are the same no matter when you quit. Of course, if you quit when you are young you have a much better chance of regaining normal health within a shorter time. But even if you quit when you are 60 your life expectancy and quality of living will increase.
Unfortunately, what is going to happen 10 years down the road is often of little consequence during a spell of nicotine craving. The longer you quit smoking, however, the less often these cravings will occur. But smoking is more than just a physical addiction, it is also a behavioural habit, and long after the physical need for nicotine has been overcome you may still feel the urge to smoke in certain situations.
Identifying the situations which cause you to reach for a cigarette can be of great help in overcoming the urge to smoke. If you know, for example, that you feel like smoking at parties, you may want to avoid them for a certain period of time until you break the habit. Likewise, if situations of stress make you want to smoke, finding alternate ways to deal with stress will help you stay smoke-free.
Despite all your best efforts, you may find that you have lapsed and have taken up smoking again. If this happens, don't be discouraged -- many people have to try four or five times before they successfully quit. The most important thing is to immediately stop smoking. Even if you are in the middle of a cigarette, put it out and throw away the rest of the package. Don't get down on yourself or think that you have failed -- each time you renew your resolution to quit it becomes stronger.
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Try to find moral support from family and friends. If you feel like smoking, talk to somebody about it and let them know what you are going through. Some communities have support groups for people who are trying to quit. With regular meetings and contact with other members you can support each other and offer encouragement and advice. Some companies also offer programs for employees who wish to quit. Take advantage of all of these services -- your commitment to quit smoking is beneficial not only to yourself but also to your family, friends, and associates.
Posted by QuitSmoking at 03:09 PM | Comments (0)
June 16, 2006
Smoking - Quitting The Habit
Quitting the Habit – How to Choose the Right Method?
Once you have made the decision to quit smoking, you should choose a method to help you overcome the habit. Each method has advantages and disadvantages, so it's a good idea to examine all of them before deciding.
No matter which method you choose, it is important to have the support and encouragement of family and friends. You can quit smoking on your own but you are more likely to succeed if you have moral support from the people around you. For most people, the desire to smoke comes in waves. One way to deal with those waves is to pick up the phone and talk to someone who knows that you are trying to quit. This has the dual benefit of offering some distraction as well as getting encouragement in your battle against tobacco.
Ways to Quit
Cold Turkey - If you have a great deal of willpower and a strong desire to quit smoking, you may be able to do it cold turkey. Quitting cold turkey means that you simply stop -- no intermediate steps, just going from your regular habit to no smoking at all.
Certain individuals that metabolize nicotine relatively slowly are more likely to succeed by quitting cold turkey. This is because they are not as physically addicted to nicotine as other smokers are. People with a higher dependence on nicotine may find they need to use a nicotine substitute such as patches or gum.
Slowly Cutting Down - Rather than quitting cold turkey, some people prefer to gradually reduce the number of cigarettes they smoke each day. In order for this to work you need to have a plan to reduce your smoking by a certain amount each day and a goal for the day when you want to be completely smoke-free.
There are many strategies you can use. You could smoke one less cigarette each day; you could delay smoking the first cigarette of the day by a greater amount each day; or you could limit your smoking to a certain number of cigarettes within a three hour period.
Nicotine Substitutes - Either of the above methods could be supplemented with the use of a nicotine substitute like gum, spray or patches. This helps reduce the craving for nicotine which is behind the desire to smoke. The brain has become accustomed to regular doses of nicotine so by supplying the nicotine by other means quitting the habit becomes easier.
Before using a nicotine substitute consult with your doctor concerning any health risks that may be associated with it. Nicotine substitutes are available in the form of chewing gum, nasal spray, lozenges, inhalators, or tablets that are kept under the tongue. Patches can also be worn on the skin to provide a constant supply of nicotine to the bloodstream throughout the day.
Zyban - Zyban is an antidepressant drug that has been proven effective reducing nicotine withdrawal symptoms. It is available by doctor's prescription.
Hypnosis - Hypnosis has also been used to help overcome nicotine cravings. It seems to be most effective in those who have a strong desire to quit.
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Acupuncture - As with hypnosis, acupuncture works best with people who are committed to quitting smoking. Both acupuncture and hypnosis may work by reinforcing the commitment to giving up smoking. There is no evidence that they are any more effective than other methods.
Posted by QuitSmoking at 06:07 PM | Comments (0)
June 13, 2006
Natural Ways to Stop Smoking
There are many paths to a smoke-free living. You can use aids like patches, gum, or drugs like Zyban to help get over the physical addiction to nicotine. You may decide to quit cold turkey and suffer the withdrawal symptoms, or you may gradually cut down on your cigarette habit.
Making changes to your lifestyle and eating habits is a big challenge, and requires a certain level of dedication. You will find, however, that eating healthier and living healthier also makes it easier to quit smoking. You will also develop strategies for dealing with nicotine withdrawal.
Since we are talking about several changes to your style of living, it's a good idea to take at least a week or two off your regular routine to make the changes. If you can take some time off work and get away from your regular schedule you will be exposed to fewer situations which you associate with smoking. You can also take the time to recover from the effects of nicotine withdrawal.
A regular exercise routine is an essential part of healthy living. If you have not exercised previously, build up to it gradually. Rather than starting on an ambitious two-mile jog every morning, begin by going for long walks. As your stamina increases and your health improves you can add more vigorous activities to your exercise routine.
Healthy eating is also very important for regaining the health that may have been lost from your smoking habit. Eat plenty of fresh vegetables and fruits and cut down on fatty meats and foods high in saturated fats like fast food and desserts. Eating good-quality food can help eliminate toxins from the body faster which makes it easier to overcome your nicotine habit.
You are likely to experience symptoms from nicotine withdrawal. Nicotine is a powerful drug that affects many parts of the body but particularly the brain. Smokers become accustomed to the regular stimulation that nicotine provides, and may feel sluggish and inattentive when it is deprived. Rather than depending on nicotine substitutes to overcome the symptoms, simply take short naps whenever you feel drained.
Another symptom of nicotine withdrawal is irritability. Whenever you feel this way or are craving a cigarette, go for a brisk walk. This helps clear your mind and overcome the desire for nicotine.
You may also find that your mouth and throat feel dry or that you develop a cough or postnasal drip. This is caused by the body ridding itself of excess mucus produced because of exposure to smoke. To overcome these symptoms drink plenty of juice and water or suck on lozenges.
Cutting down on caffeine should be part of your new healthy lifestyle. There is no need to eliminate caffeine completely, but it is particularly important to avoid it after six pm. Nicotine withdrawal can cause insomnia and you do not want exasperate that by stimulating yourself with too much caffeine.
It is important to find natural ways to relax. Many people are tempted to smoke when exposed to stressful situations. It is far healthier to learn relaxation techniques like deep breathing. Nicotine withdrawal may also cause headaches which can be relieved by hot baths or gentle body movements like rolling the head.
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All of these techniques are extremely helpful in overcoming the cigarette habit but they are also useful for maintaining good health. Make them part of your regular lifestyle and you will feel better, look better, and have a healthier outlook on life.
Posted by QuitSmoking at 03:19 PM | Comments (0)
