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How to Quit Smoking offers tips and advice on successfully ending your smoking habit. There is no getting around it: nicotine is one of the most addictive, harmful and widely available drugs in the world. But quitting smoking is not impossible. Thousands of people successfully quit smoking each year. The following information is designed to help guide you through some of the most effective ways to quit smoking and to provide you with links to some of the best online resources for those that truly want to become smoke free.
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Important Health Information
- Because of the variety of health problems that are linked to smoking, the majority of those people would love to be able to quit. [1][2] But as with any addictive habit, this is often easier said than done.[3] People who quit smoking often experience severe (both physical and mental) withdrawal symptoms[4] - making it hard for them to stick with their goal of quitting completely.[5]
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Things to Keep in Mind
Photo by Borge Sandnes- Try and pick a good time to quit. Don't try to quit during the holidays, during finals week, right before a big presentation, or any other time where stress levels are heightened. This will decrease your chances of success and give you an excuse to start smoking again.
- You may gain a small amount of weight when quitting smoking. This is normal. Most people gain between 5 to 10 pounds after quitting due to the decreased metabolism that quitting nicotine can cause.[1] Weight gains of more than 10 pounds are usually caused by people substituting food for cigarettes in their diet.
- Be prepared to try quitting more than once. Most people are not fully successful the first time they try and need to attempt it a couple of times before they finally quit for good. Don't get discouraged if you aren't successful at first. Like anything worth doing, it may take you a few tries to get it right.
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Step 1: Prepare to Quit
- Set a quit date. Decide on a day within the next two weeks in which you will stop smoking entirely. You may want to pick a day that has added significance, such as your birthday, wedding anniversary, or the first day of the New Year. If you smoke at work, you may want to consider quitting on the weekend, a vacation, or on a day off.
- Remove all tobacco products, ashtrays, lighters and matches from your home, car and office. Having even one pack of cigarettes at your home will make it that much easier to start smoking again.
- Notify friends and family that you plan on quitting. Warn them that you may be irritable or have mood swings for a week or two. Ask them to be patient and supportive during the process. If someone close to you smokes, ask that they refrain from smoking around you (or even better - suggest that they try quitting with you).
- Talk to your doctor about your decision to quit smoking.[1] Find out if this may have any affects on the medications you are currently taking. You may also want to inquire about medications that may help you overcome the withdrawal symptoms of quitting smoking.
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Step 2: Find Medications to Help You Quit Smoking
- (Note: All of the medications described in this section have been FDA approved for smoking cessation)[1]
- Varenicline: Marketed under the brand name Chantix, Varenicline is a prescription-only medication that helps smokers by blocking the rewarding effects of nicotine, while also helping people deal with the withdrawal symptoms of quitting. For more information, see the Official Site.
- Bupropion SR: Also known as Zyban or Wellbutrin, Bupropion is a medication that is designed to help reduce nicotine cravings and may also relieve symptoms of depression that some people may feel when quitting. Burpropion is not recommended for those with a history of eating disorders or seizures.
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Nicotine Replacement Therapies (NRT)
Nicotine Patch- Patch: A nicotine patch is a Transdermal Patch which releases a steady stream of nicotine into your bloodstream through your skin. Patches are usually used for a designated period of time (16-24 hours) and are available in differing strengths (depending on how many cigarettes you smoked). One of the benefits of the patch is that it provides a constant stream of nicotine to the system so that nicotine levels in your system stay consistent throughout the day.
- Amazon:
Nicotine Patches (Partner)
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Nicotine Gum- Gum: Nicotine gum is a replacement therapy that allows nicotine to be delivered to the bloodstream by being absorbed by the tissues in your mouth. Users of nicotine gum may chew anywhere from 10 to 30 pieces a day, or may just have one anytime they feel a craving to smoke. Just like the patch, nicotine gum is available in different strengths. Nicotine gum often works well for people who have an oral fixation, or a psychological dependence on the physical act of smoking.
- Amazon:
Nicotine Gum (Partner)
- Amazon:
Nicotrol Nicotine Inhaler - Inhaler: A Nicotine inhaler allows the user to take small puffs of nicotine (as needed) from a small inhaler, without the harmful Carbon Monoxide found in cigarette smoke. Good for administering small doses of nicotine when cravings arrive. Also, inhalers also help by mimicking the act of raising a cigarette to your lips.
Commit Nicotine Lozenge - Lozenge: Nicotine lozenges come in the form of a hard candy which slowly dissolves in your mouth while releasing nicotine into your bloodstream. As with nicotine gum, lozenges deliver nicotine to the brain quicker than the patch, making it easier to respond to specific and powerful nicotine cravings.
- Amazon:
Nicotine Lozenges (Partner)
- Amazon:
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Step 3: Surviving Your First Week
- Because most people who start smoking again do so relatively soon after quitting, the first week is crucial to your success. Unfortunately, due to the effects of nicotine withdrawal - and the fact that they haven't yet become accustomed to life without cigarettes - this is also the most difficult period for most people. But, for those that survive the first week without smoking, staying smoke free will get that much easier. Here are a few tips to help you get through the first week:
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Cigarette Substitutes
Lollipops- Because your mind and body have become accustomed to the physical act of smoking (holding the cigarette in your hand - putting it to your lips - taking a puff), it is often helpful to have a number of items to substitute in their place. Whenever you feel a craving come on, use one of these items to help with the physical cravings of wanting a cigarette:
- Toothpicks
- Lollipops
- Carrot or Celery sticks
- Sunflower seeds
- Chewing Gum
- Mints
- Coffee Stirrers
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Behavioral Changes
- When looking back at your past as a smoker, you will begin to notice certain behaviors and activities that were directly linked - in one way or another - to smoking. Take a minute to think about the things in your life that usually involved smoking a cigarette - either before, after or during. Try to recognize some of the activities that you most commonly associate with smoking cigarettes and see if you can cut back, or eliminate them completely, from your daily routine. Some of these may be harder than others to eliminate, but identifying behaviors that lead to cravings can be a great way to help you predict when you may have a craving so that you can be prepared to deal with it. Here are some of the most common behaviors that people often associate with smoking:
Coffee and Cigarettes
- When looking back at your past as a smoker, you will begin to notice certain behaviors and activities that were directly linked - in one way or another - to smoking.
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Dietary Changes
Drink 8 glasses of water a day- Because quitting smoking (and the effects of nicotine withdrawal) can wreak havoc on your body chemistry as your body begins to adjust to the decreased levels of nicotine, it is important to tailor your diet so that you provide yourself with the nutrients your body needs to help you feel good during this difficult time.[1] Here are a few things you can do to help your body adjust:
- Drink at least 8 glasses of water each day. This will help flush out the toxins in your body and will keep you hydrated and feeling refreshed.
- Instead of coffee for breakfast, substitute juice, milk or tea. Caffeine is a powerful drug and can affect your body's chemistry, as well as your mood.
- Eat balanced, well-rounded meals. Avoid fast food, junk food, or any other type of food that could severely increase your sugar or salt intake.
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Exercise
- Besides being great for your body, your health, and your general well-being, exercise can also be a great diversion from smoking. You don't need to rush out and join a gym and starting working out 5 hours a day. Small, short bursts of exercise can help you overcome those sudden cravings that come out of nowhere. Besides helping with cravings, exercise can also do wonders to improve your overall mood and outlook. Here are a few types of exercise you can do when cravings arise:
Riding a bike- 1. Jumping Jacks
- 2. Push-Ups
- 3. Crunches
- 4. Short Jogs
- 5. Bike Riding
- 6. A walk around the block
- Besides being great for your body, your health, and your general well-being, exercise can also be a great diversion from smoking. You don't need to rush out and join a gym and starting working out 5 hours a day. Small, short bursts of exercise can help you overcome those sudden cravings that come out of nowhere.
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Reward Yourself
- While you may not have won the "Pulitzer Prize", cured Cancer, or saved a child from a burning building, each day that you stay smoke free is an accomplishment (and not one to be scoffed at). Reward yourself for not smoking by doing something special for yourself. With all of the money you are saving by not buying cigarettes, you should be able to afford to do something fun. Here are a few suggestions:
A nice, healthy meal
- Take yourself out for a nice meal
- Buy yourself some new clothes
- Go see a movie
- Go see a concert
- Buy some new music
- While you may not have won the "Pulitzer Prize", cured Cancer, or saved a child from a burning building, each day that you stay smoke free is an accomplishment (and not one to be scoffed at).
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Step 4: Staying Quit
- Just because you've gotten through the first week without having a cigarette doesn't mean you're out of the clear yet. In order to eliminate the nicotine that was in your body, your body produced a higher amount of certain chemicals and hormones.[1] Even though the nicotine has left your system, your body hasn't quite gotten the message yet and is still producing those chemicals - which can cause continued cravings. That is why it is extremely important that you stay vigilant and continue with the methods that have gotten you this far. Here are a few tips on getting through this second stage and on fighting the continuing battle to stay smoke free:
No Smoking!- Make a list of all of the reasons you want to quit (i.e. Your health, your family, finances, to impress girls) on a sturdy piece of paper and keep it with you at all times. When you feel a craving come on, take it out and slowly read through each item until you are reminded exactly why you are quitting.
- Practice deep breathing techniques. When an urge arises, count slowly to ten while taking deep, full breathes of air. Concentrate on a comforting image in your mind and let yourself work through the craving.
- Learn to recognize and anticipate triggers - those situations that cause you to want to smoke a cigarette. If you can learn to anticipate those triggers, you will have a better chance of avoiding situations that cause them.
- Find out what relaxes you, helps you release stress, and makes you calm. Maybe it's soothing music, a hot bath, meditation, prayer, reading a book, or a combination of more than one. Do these things often, especially if you feel a nicotine craving coming on.
- Join a Nicotine support group. Whether it is an in-person group meeting or an online discussion forum, having the support, encouragement and sympathy of other people in your situation will make the process of staying quit much easier. Go to the official site of Nicotine Anonymous to find a support group in your area, or see About.com's page on Quit Smoking Support Groups.
- Don't smoke! Not even one cigarette. Not even a puff. You may be tempted to have just one cigarette to get you through a particularly stressful time, or because it's a special occasion, or any number of other excuses that you can use to justify smoking. Don't do it. This is the surest way to a relapse. Stop and think about all the work you've put in so far and how far you've come. Starting again will send you back to square one.
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Stop Smoking Hotlines and Resources
Photo by Andrea Gomolak- One of the best things about quitting smoking these days is that there are lots of resources available to help people throughout the quitting process. Government and state sponsored programs have made millions of dollars in resources available to organizations that help individuals quit smoking. Whether you have a quick question on what medications may work best for you, or just need some encouraging words during a difficult period, Stop Smoking hotlines can be a valuable resource people who need professional help. Here are just a few of the resources available:
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National Cancer Society
- Instant Messaging:
- LiveHelp is an online resource for people who want to get real time information and advice on quitting smoking from a smoking cessation counselor. See their site for hours of operation.
- Telephone:
- National Hotline 1-877-44U-QUIT: Professionals available to answer smoking related questions in English or Spanish, Monday - Friday, 9am to 4:30pm local time.
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American Legacy Foundation's Great Start:
- Official Site - Hotline: 1-866-66-START (for pregnant smokers)
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Alternative Methods of Quitting
- While the techniques and methods listed above are the most common (and scientifically proven) ways to quit smoking, there are a number of alternative therapies and methods that people have developed for kicking the habit. Because of the lack of scientific research that has been done on many of these methods, we here at Mahalo can not vouch for the effectiveness of any of these methods. Here are a few of the most common:
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Hypnosis
Hypnotherapy- Hypnotherapy and Self-Hypnosis are methods that are used to help patients break through conditioned behaviors (such as smoking) and to replace them with new behaviors that don't involve harmful activities. During this process, patients are put into a deeply relaxed, sleep-like state of heightened awareness in which they are more susceptible to suggestions or prompting instructions. Certain keywords and phrases are introduced to the person under hypnosis that are aimed at reducing the patient's desire to smoke. There has been much debate about whether or not this method is effective after the hypnosis treatments have stopped. And success may also depend on each individuals natural susceptibility to hypnosis.
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Stop Smoking Hypnosis (MP3 Downloads) (Partner)
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Acupuncture
Acupuncture- Acupuncture is an alternative health technique in which fine needle points are inserted into the skin at different points. Proponents of acupuncture believe that placing needles at specific points on the body can help improve the patient's health and well-being. While acupuncture can lead to the release of endorphins into the body, producing a natural high, most health professionals do not believe that acupuncture is an effective long-term method for helping people quit smoking.
- Amazon:
The Complete Idiot's Guide to Acupuncture and Acupressure (Partner) - Amazon:
Acupuncture Needles (Partner)
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Aversion Therapy
Wanna Smoke?- Aversion Therapy is a form of behavioral modification that attempts to reinforce the negative aspects of smoking cigarettes and create negative associations whenever a smoker lights up. Some forms of aversion therapy include the rapid and constant smoking of cigarettes - while concentrating on the unpleasant sensations of smoking, using silver acetate to give cigarettes an unpleasant taste, and even the administering of brief electrical shocks whenever a smoker tries to light a cigarette.
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Facts About Nicotine Addiction
Tobacco Crops- Nicotine is the Psychoactive drug found in Tobacco products that, when ingested, gives the user a mildly euphoric feeling. It is also the chemical which users become addicted to.[1]
- Research has shown that nicotine is as addictive as heroin, cocaine or alcohol.[1]
- Nicotine dependence is the most common form of chemical dependence in the United States.[1]
- The average cigarette contains 1 to 2 mg of nicotine that, when ingested, is rapidly distributed to the brain within 10 seconds of inhalation.[1]
- Nicotine increases the flow of Dopamine to the brain, which causes that "euphoric" feeling.[1]
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Benefits of Quitting Smoking
- Quitting smoking decreases the risk of lung cancer, heart attacks, stroke, chonic lung disease and a variety of other types of cancers.[1]
- Quitting smoking can help stop the effects of tobacco on your appearance, such as: premature wrinkling, bad breath, stained teeth, yellow fingernails and gum disease.[1]
- Quitting smoking can decrease the health risk to loved ones and those around you.[1]
- Quitting smoking can help improve your sense of smell and taste.[1]
- With the price of cigarettes at an all-time high, quitting smoking can save you a ton of money. Use this Smoking Cost Calculator to see how much you spend on cigarettes, and what you could have bought with that money.
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Benefits Over Time
- 20 Minutes after quitting: Heart rate drops and blood pressure drops.
- 12 Hours after quitting: Carbon Monoxide levels in your blood drop.
- 2 Weeks - 3 Months after quitting: Circulation improves and lung functions increase.
- 1 - 9 Months after quitting: Coughing and shortness of breath decrease.
- 1 Year after quitting: Risk of coronary heart disease is half that of a smoker.
- 5 Years after quitting: Stroke risk is reduced to that of a non-smoker.
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Other Articles and Resources for How to Quit Smoking
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eHow: How to Quit Smoking
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American Cancer Society: Guide to Quitting Smoking
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SmokeFree.gov: Online Guide to Quitting
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American Lung Association: Quit Smoking Action Plan
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SurgeonGeneral.gov: You Can Quit Smoking
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U.S Department of Health and Human Services: Tobacco Cessation
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Centers for Disease Control and Prevention: Quit Smoking
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eHow: How to Quit Smoking
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Conclusion
- No matter what methods, techniques or combination of strategies you decide to use to quit smoking, you can always take solace in knowing that you are not alone in your struggle to kick nicotine addiction. Thousands of people each year begin the difficult process of eliminating cigarettes and tobacco from their lives. Some may try to quit cold turkey, others may need the added help that a nicotine replacement therapy can provide, and some people may turn to alternative therapies to help them quit. But it is important to realize that each person is different, and what works for one person may not work for another. So find out what works best for you, and stick with it as long as you can. And if the first time doesn't work, then try again. Because the benefits of being smoke-free easily outweigh the tough times you will go through to get there. Good Luck!
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