I Prepared Myself to Quit final chapter

More Ways To Help you Quit ........
Make smoking inconvenient

• Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
• Stop carrying cigarettes with you at home and at work. Make them difficult to get to.

Make smoking unpleasant
• Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.
• Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.
•  Get the help of a smoking aid

YOU CAN QUIT SMOKING TOO

I Prepared Myself to Quit part 5

For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when deciding to quit that may help you on your way to becoming a non-smoker for good !

MORE WAYS OF QUITTING...

• Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.

• Reach for a glass of juice instead of a cigarette for a "pick-me-up."
• Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it.

Don't Smoke "Automatically"
• Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
• Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant.
• Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
• If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it.

YouCanQuitSmokingToo

I Prepared Myself to Quit part 4

For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when decidong to quit that may help you on your way to becomming a non-smoker for good !

WAYS OF QUITTING...


Switch brands
• Switch to a brand you find distasteful.
• Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine.

Cut down the number of cigarettes you smoke
• Smoke only half of each cigarette.
• Each day, postpone lighting your first cigarette 1 hour.
• Decide you'll smoke only during odd or even hours of the day.
• Decide you'll smoke only during odd or even hours of the day.

• Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.


YOU CAN QUIT SMOKING TOO

Tougher TN smoking ban may be on the way - Topix

Tougher TN smoking ban may be on the way - Topix

I Prepared Myself to Quit part 3

For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when decidong to quit that may help you on your way to becomming a non-smoker for good !

INVOLVING SOMEONE ELSE...


• Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.)
• Ask your spouse or a friend to quit with you.
• Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit.

YouCanQuitSmokingToo.com

I Prepared Myself To Quit part 2

For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when decidong to quit that may help you on your way to becomming a non-smoker for good !

KNOWING WHAT TO EXPECT...


• Have realistic expectations - quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year.

• Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.

• Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, and friends- to get you through this critical period successfully.

• Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. Try to prepare yourself in advance for this type of situation, like determining to take deep breaths instead of reaching for a cigarette. Remember that smoking is a habit, but a habit you can break.

• Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again.

You Can Quit Smoking Too

I Prepared Myself to Quit Smoking

For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke.  The other thing that happened was my mind was noticing that I could go many hours without the need to smoke.  I started paying attention to how and what prompted me to smoke and when the urges were the strongest.  As I said in my past blogs,  you do have to first change your mind and your behavior will follow.  Here are some other things to consider when decidong to quit that may help you on your way to becomming a non-smoker for good  !

• Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.

• List all the reasons you want to quit. Keep the list where you can see it and look it over every day, repeting
   the reasons to yourself.

• Develop strong personal reasons in addition to your health and obligations to others. For example, think of 
   how smoking is interfering with your work schedule (having to take a break to have a cigarette), the smell
   on your clothes, wrinkles around your lips, etc.

• Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.

• Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.

Low Calorie Snacks to Keep you Thin When You Quit Smoking

Some of the low calorie snacks that helped me keep my weight down during the time I quit smoking included the following foods and beverages:

BEVERAGES :

Carbonated (per 8-ounce glass)

Cola-type 95

Fruit flavors (10-13% sugar) 115

Ginger ale 75

Fruit drinks (per 1/2 cup)

Apricot nectar 70

Cranberry juice 80

Grape drink 70

Lemonade (frozen) 55

Fruit juices (per 1/2 cup)

Apple juice, canned 60

Grape juice, bottled 80

Grapefruit juice, canned, unsweetened 50

Orange juice, canned, unsweetened 55

Pineapple juice, canned, unsweetened 70

Prune juice, canned 100

Vegetable juices (per 1/2 cup)

Tomato juice 25

Vegetable juice cocktail 20

Coffee and tea

Coffee, black 3-5

with 1 tsp. sugar 18-20

with 1 tsp. cream 13-15

Tea, plain 0-1

with 1 tsp. sugar 15-16


CRACKERS

Butter, 2-inch diameter 15

Graham, 2 1/2 inches square, 2 55

Matzoh, 6-inch diameter 80

Rye 45

Saltine 50

FRUITS (RAW)

Apple, 1 medium 80

Apricots, fresh, 3 medium 50

Apricots, dried, 5 halves 40

Banana, 1 medium 105

Blackberries, 1/2 cup 35

Blueberries, 1/2 cup 40

Cantaloupe, 1/4 melon 50

Cherries, 10 50

Dates, dried, 3 70

Fig, dried, 1 medium 50

Grapefruit, 1/2 40

Grapes, 20 30

Orange, 1 medium 60

Peach, 1 medium 35

Pear, 1 medium 100

Pineapple, 1/2 cup 40

Prunes, dried, 3 60

Raisins, 1/4 cup 110

Strawberries, 1 cup 45

Watermelon, 1 cup 50

NUTS (PER 2 TABLESPOONS)

Almonds 105

Brazil nuts 115

Cashews 100

Peanuts 105

Pecans, halves 95

VEGETABLES (RAW)

Carrots, 7 1/2 X 1 1/8 inch 30

Carrots, 1/2 cup grated 25

Celery, 5-inch stalks, 3 10

Pickle, 1 15-20

CANDY, CHIPS, AND PRETZELS


Candy (per ounce)

Hard candy 110

Jellybeans 105

Marshmallows 90

Gumdrops 100

Chips (per cup)

Corn chips 230

Potato chips 115

Popcorn (air-popped, without butter) 25

Pretzels

Dutch, 1 twisted 60

Stick, 5 regular 10

I hope these foods will help you also.  To STOP SMOKING NOW, keep comming back !

Becomming More Physically Active

In my younger years I was very active.  I was always a member of a gym and the first to want to "join" activities or clubs.  Over the years having a family and the increasing demands of my job was an excuse for me to let my enthusium for being active go by the wayside. It did bother me that I was gaining weight, but I was determined to quit smoking, so I had to keep telling myself, it was ok for now.  After I had quit for a long period of time I decided it was time for me to get myself in gear with doing something about my weight.
I had not gained an enormous amount of weight, but at 5'4" fifteen pounds had felt like thirty pounds.  If you want to avoid or need to drop some weight after having quit for sometime, you must become more physically active and improve your eating habits.  

Physical activity helps to control your weight by increasing the number of calories your body uses. Making healthy changes to your eating habits will prevent weight gain by controlling the amount of calories you eat. Try to reduce your chances of gaining weight by being more physically active and improving your eating habits before you stop smoking.

Become More Physically Active.

Becoming physically active is a healthy way to control your weight and take your mind off smoking. In one study, women who stopped smoking and added 45 minutes of walking a day gained less than 3 pounds. In addition to helping control your weight, exercise increases your energy, promotes self-confidence, improves your health, and may help relieve the stress and depression caused by the lack of nicotine in your body.

You can become more physically active by spending less time doing activities that use little energy, like watching television and playing video games, and spending more time doing physical activities. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in short spurts -- 10 minutes here, 20 minute there -- as long as it adds up to 30 minutes a day. Simple ways to become more physically active include gardening, housework, mowing the lawn, playing actively with children, and taking the stairs instead of the elevator. 

Improve Your Eating Habits.

Try to gradually improve your eating habits. Changing your eating habits too quickly can add to the stress you may feel as you try to quit smoking. Eating a variety of foods is a good way to improve your health. To make sure you get all of the nutrients needed for good health, choose a variety of foods from each group in the Food Guide Pyramid (pictured below) each day. The Nutrition Facts Label that is found on most processed food products can also help you select foods that meet your daily nutritional needs. For a healthy diet, get back to basics by following the food  Pyramid to guide your daily food choices and make sure you:

1. Eat plenty of grain products, vegetables, and fruits.

2. Choose lean and lowfat foods and low-calorie beverages most often. Choose lowfat dairy products, lean
    meats, fish, poultry, and dry beans to get the nutrients you need without extra calories and fat.

3. Choose less often foods high in fat and sugars and low in nutrients.

For more help : STOP SMOKING NOW

QUIZ ANSWERS - THE DIFFICULTY OF QUITTING SMOKING

Question 1: Which is comparable to cigarettes in its potential for addiction?

Correct answer: Cocaine

Explanation:

Evidence suggests that people who use cigarettes are even more likely to become regular users than people who experiment with illegal hard drugs, and cigarettes produce withdrawal symptoms and powerful cravings.

Question 2: What percentage of smokers say they want to quit?

Correct answer: 70

Explanation:

It may be that some people feel they are simply saying what they "ought" to when asked, but most smokers express regret about the habit.


Question 3: What percentage of smokers make an attempt to quit?

Correct answer: 40


Question 4: Approximately what percentage of smokers who try to quit are successful?

Correct answer: 50

Explanation:

Smokers rarely succeed in quitting with their first attempt, but the odds of quitting increase with each successive attempt. After repeated attempts, about half of smokers eventually succeed in quitting.


Question 5: In what year was the first cigarette warning label placed on cigarette cartons?

Correct answer: 1966

Explanation:

The first warning label appeared in January of 1966, about two years after the first Surgeon General's Report on Smoking and Health. The original warning label said "CAUTION: Cigarette Smoking May Be Hazardous to Your Health" and was replaced in 1970 by one saying "WARNING: The Surgeon General Has Determined That Cigarette Smoking Is Dangerous to Your Health."
STOP SMOKING NOW

Will I Gain Weight if I Stop Smoking?

Will I Gain Weight if I Stop Smoking?

Not everyone gains weight when they stop smoking.  I was very concious of this when I stopped.  I tried very hard not to over eat and I replaced my "wanting to put something in my mouth" habit with drinking coffee or low calorie snacks such as carrot sticks.  Put snacks together ahead of time so that when the munchies hit, you've got good food choices within easy reach. Some other good food choices may include:


• vegetable sticks - celery, carrot
• 94% fat free popcorn
• sunflower seeds in the shell
• Water - drink lots of it!
• hard candies to suck on
• fresh fruit
• fat free yogurt
• herbal teas
• hot cocoa made with nonfat milk
• frozen grapes
• fat free fudgecicles

If you're concerned about weight gain, do not keep high fat foods in your home. If you must have your favoite ice-cream sundae, go out for it instead of making it at home, that way you will not have the ingredients and be tempted to make a second and third one.


Studies show on average, people who quit smoking gain only about 10 pounds. You are more likely to gain weight when you stop smoking if you have smoked for 10 to 20 years or smoked one or more packs of cigarettes a day. You can control your weight while you quit smoking by making healthy eating and physical activity a part of your life. Although you might gain a few pounds, remember you have stopped smoking and taken a big step toward a healthier life.

What causes weight gain after quitting?

When nicotine, a chemical in cigarette smoke, leaves your body, you may experience:

Short-term weight gain. The nicotine kept your body weight low, and when you quit smoking, your body returns to the weight it would have been had you never smoked.

You might gain 3 to 5 pounds due to water retention during the first week after quitting.

A need for fewer calories. After you stop smoking, you may use fewer calories than when you were smoking.

Will this weight gain hurt my health?

The health risks of smoking are far greater than the risks of gaining 5 to 10 pounds. Smoking causes more than 400,000 deaths each year in the United States. You would have to gain about 100 to 150 pounds after quitting to make your health risks as high as when you smoked. The health risks of smoking and the benefits of quitting are listed below.

Why do people gain weight when they quit smoking?

Smoking increases metabolism slightly

• Smoking burns up to 200 calories a day in a heavy smoker

• Because smoking burns calories, metabolism is boosted (increased) slightly

• Nicotine is an appetite suppressant

When you quit smoking, a gain of between 5 and 10 pounds during the first few months of cessation is normal. If your eating habits have remained the same as they were when you smoked, you can easily shed this small gain with a brisk, 30 minute walk daily.

Remember quitting smoking is a tough enough in itself. Try and treat yourself kindly as you go through this processs  Be good to yourself. Reward yourself for your progress often. Don't underestimate the magnitude of what you are doing.  Be patient. Quitting smoking is a process and it takes time to get over a habit that took years to develop.  It doesn't happen overnight, but in comparison to the number of years most of us smoked, recovery from this addiction is short. Give yourself the time you need to heal.  Accept yourself. You are a wonderful person just as you are right now, so if you put on a few pounds, so be it - it is only temporary.

The benefits of quitting smoking will affect your life as well as those who love you in more ways than you can imagine. You can quit smoking without gaining a lot of weight. Don't let the fear of weight gain keep you chained to an addiction that will kill you, given the chance. For more help QUIT SMOKING NOW

36 Reasons Why I Love Not Smoking

As I began not to smoke I started creating a list of what I Loved about Not Smoking.  It was helpful to me in changing my mindset and remember if you change your mindset, you will change your behavior.  Start creating your list and add to it daily or as you see fit.  Feel free to use some of the reasons that I found beneficial.  Let me hear from you if you have differen ones, our readers will be interested in your insights !
1. I Love the way my house smells. With or without perfumed candles my home smells wonderful and not
    that of stale cigarette smoke !

2. I Love taking back control of myself. Now the cigarettes do NOT have control over me.

3.I Love not having to count down the minutes until I sneak away to go have a nicotine fix.
   Taking a million smoke breaks during working hours was really interfering with my job performance.

4. I Love smelling all the foods we are cooking in the home at night and throughout the day.

5. I Love to exercise and not become winded. It is better than smoking ever was.

6. I Love how at the end of the month I have more money in my pocket to buy myself a new dress or new   
    pair of shoes or anything I want for me !

7. I Love my freedom not smoking gives you. Like not having to worry about smoking urges on a long train 
    or plane trip.

8. I Love being an inspiration to others.(my mother quit after 61 years of smoking!)

9. I Love that my family is proud of my accomplishment.

10. I Love the way I smell when I don't smoke!

11. I Love being able to smell the perfume and body lotions I layer on my body since I am a non-smoker.
      Before everything from my fingers to my hair had the scent of tobacco smoke; who wants to cuddle   
      or be close to that ?

12. I Love that I guaranteed myself a longer and healthier life.

13. I Love that I can tell my son to not smoke without sounding like a hypocrite.

14. I Love giving my boyfriend big, long romantic kisses, which wouldn’t of happened when I was smoking.

15. I Love eating a delightful meal and actually tasting it.

16. I Love that I'm setting a good example for my friends and family.

17.I Love that I'm exercising and leading a healthier lifestyle.

18.I Love that I'm doing what I said I'd do.

19.I Love that my home no longer smells like a stale ashtray.

20. I Love that I can laugh without having a coughing fit.

21. I Love that I don't get winded walking up 1 flight of stairs.

22. I Love that both my boyfriend and I don't smoke.

23. I Love that I am taking better care of myself.

24. I Love being in control - I feel wonderfully powerful that I am able to fight this addiction.

25. I Love the newfound confidence and strength in ALL aspects of my life since I quit.

26. I Love waking up in the mornings and not coughing a lung up because I've smoked too much the night  
      before.

27. I Love that my voice is not raspy and “old” sounding from all the smoking that I did.

28. I Love being able to really taste my food and discovered I like some food that I never did before.

29. I Love it that my family tells me that I smell good.

30. I Love that I can take a walk in the park and be able to smell the smells of nature.

31. I Love that I have the energy to run, dance, and exercise without having to take a breather every 5
      minutes!

32. I Love being able to say "no, I'm sorry I don't have a light - I don't smoke!"

33. I Love that my son is not afraid I will die an early age of lung cancer.

34. I Love going for longer and longer periods of time without even thinking of smoking as though it doesn't 
      exist.

35. I Love that I no longer have no more late night runs to the store to buy a pack of cigarettes!

36. I Love GIVING MYSELF THE GIFT OF LIFE!

         IF YOU WANT TO LOVE NOT SMOKING AND NEED HELP TO STOP SMOKING NOW KEEP TUNING IN TO MY BLOG FOR DAILY TIPS, INSPIRATIONS AND HELP.  SHARE YOUR SUCCESS STORIES WITH US. email: corine90630@gmail.com

Answers to Quizzes - Cancer Conundrums

 Question 1: Which of these celebrities died of smoking-related cancer?


a) Humphrey Bogart, Nat "King" Cole, Walt Disney

b) Duke Ellington, Ulysses S. Grant, George Harrison

c) Moe Howard (of the Three Stooges), Michael Landon, John Wayne

d) All of the above



Question 2: Smoking increases the risk of which of the following types of cancer?

a) Lung, mouth, nose, throat, vocal cords, esophagus

b) Salivary glands, bladder, kidney, pancreas, colon, rectum, stomach

c) Cervix, vulva, penis, prostate, skin, leukemia

d) All of the above



Question 3: About what portion of all lung cancer cases are attributable to smoking?

a) 100%

b) 87%

c) 74%

d) 53%



Question 4: About what portion of all cancer deaths are attributable to smoking?

a) One in ten

b) One in four

c) A third

d) No way to tell



Question 5: Compared to non-smokers, smokers are:

a) 5-10 times mor elikely to get lung cancer

b) 10 times more likely to get cancer of the larynx (vocal cords)

c) 2-3 times more likely to get bladder cancer

d) All of the above


For help: STOP SMOKING NOW

What Types of Urges do Ex Smokers Get ?

1. 
   
   
   
   
   

About 90% of people who try to quit smoking on their own start smoking again. How can you quit forever? Here are tips to help you :

Ex-smokers have 3 types of urges:

Urge # 1:  Nicotine withdrawal urges usually last one or two weeks. Nicotine replacement theropy help during this time.  STOP SMOKING NOW

Urge # 2:  Habit urges often last for months, and often occur when you're in a situation once tied to smoking. Examples: Having coffee, a cocktail, or talking on the phone. As you get through these situations without smoking, habit urges will ease.  Try deep breathing, going for a walk, telling your brain "you just don't need a cigarette right now" - the urge will go away.

Urge # 3:  Memories of smoking can trigger the desire to smoking years after you quit. These memory urges are usually mild, and often pass if you think of something else.  Try to remember that once you have one cigarette you will probally be a full fleged smoker again, and remember how hard it is to quit. It is also very common to have dreams of smoking after you have quit.
           
                If you are an ex-smoker and have other kind of urgers, drop me a line or leave a comment.  Readers will be interested in hearing what you have to say.  It is also important for the people trying to quit to know what they can expect.  Although many of our experiences are similar, we sometimes have different experiences -  I'd love to hear from you !

            If you are not an ex-smoker and need some help to STOP SMOKING NOW check back often and participate in my blog.

7 Lucky Reasons to Quit Smoking

When you begin to want to quit smoking it is helpful to know why you want to quit.  In the beginning I did not want to quit, I really never wanted to quit until I realized I could go long periods of time without cigarettes and what they were actually doing to my body.  I would get dizzy after I smoked when I didn't have a cigarette for 12 hours - you should try it sometime.  The day I walked into a wall, I said to myself " I really have to do something about this habit".   So train your mind (notice I didn't say change - that is always harder to do) and change your habits.  Here is what I started to think about :

1. I had to Know Why I Wanted to Quit


“Because it’s unhealthy for you” was never good enough for me, because quite frankly I did not feel bad.
Even after 33 years of smoking, I still felt good.  To get motivated, I needed a powerful, personal reason to quit. Mine was a relation issue, not one that the other person put on me - but rather one that I chose myself. Maybe you want to save money, protect your family from secondhand smoke, become healither or know someone who has passed away from lung cancer and that thoght frightens you. Whatever the reason, choose one that is strong enough to be more important than the urge to light up.

2.  Don’t Go It Alone


If you don't have to be accountable for your actions, the more likely you will fail. It is important to tell your friends, family, and co-workers that you’re trying to quit. More than likely they will be happy for you and encourage you.  This could make a difference in the success you have. You may also want to join a support group or go on line daily and visit blogs such as this one for support.  Combine behavioral therapy with nicotine-replacement products or medication to boost your odds of success. Click for Stop Smoking Aid

3.  Try Nicotine-Replacement Therapy


When you stop smoking, nicotine withdrawal may make you frustrated, depressed, restless, or angry. I remember that I could not get through one sales presentation lasting more that 45 minutes without the desperate urge for a cigarette.  I was going through some heavy, heavy withdrawals. The craving for “just one drag” was tremendous. Nicotine-replacement products can help reduce these feelings and get you through the day. Studies suggest these products can help double your chances of quitting successfully.  If you continue to smoke you should not use these products.

4.   Manage Stress


When I first started smoking it was to "control" the stress I had in my life.  The misconception of smokers is that smoking will help them relax.  Smoking is actually a stimulant.  It is actually the "act" of doing something that helps you relax, so the soultion is simple:  find something else to do.  This will take a conscious effort so you might want to make a list of what you will do during stressful situations. One very helpful thing for me toi fallback on was: deep breaths !  Other forms of stress release could include: exercise, walks, massages,  istening to relaxing music, or taking up a class in something you've always wanted to learn.  If possible, control your environment and avoid stressful situations during the first few weeks after you stop smoking.

5.  Avoid  Triggers


Certain activities may increase your urge to smoke. Coffee drinkers usually always light up with that first cup in the morning.  The urge of having a cigarette with a glass of wine or any alcoholic beverage  is one of the most common triggers.  During these times  try to drink less when you first quit or re-train and convince your mind to "break" the connection between the two.  I love coffee so much I wasn't willing to give it up.  I was determined to be a coffee drinker and still give up my 2 pack a day habit, so I had to convince my mind that these two things just didn't go together.  Hey, if I can do it - I know you can ! 

6.  Clean House


Although I have quit for four years now, I still LOVE the smell of cigarettes.  Yes I must confess I do.  That being said it really wouldn't have made any sense for me to keep cigarettes, lighters or ashtrays around once I had quit.  I remember the first time I had friends over, someone had asked if they could light up in the house. Without thinking I said "sure go ahead".  I thought about it for a moment and then said "You know I quit smoking so would you mind going outside"  Of course she didn't because she didn't even smoke in her own home, but had been so accustomed to seeing me smoke in mine.  But the bottom line is get rid all tobacco and tobacco products, use air fresheners to help your home smell fresh and clean and you will be more successul in your effort to quit smoking.

7. Don't Give Up and Try and Try Again


Truth be known I had quit smoking once before.  It was in my twenties and it was on a bet.  The problem with that is when the bet ended, so did my smoking cessation.  Even if I hadn't quit on a bet it is very common to go back to smoking after having quit for a period of time. Many smokers try several times before giving up cigarettes for good.  Use your relapse as a good opportunity to reaffirm your committiment to quitting . Examine the reasons of what went wrong and what emotions and circumstances  lead to your relapse. Once you’ve made the decision to try again, set a “quit date” within the next month.  If you need extra help to Stop Smoking, get it now.

HOW READY ARE YOU ? TAKE THIS QUIZ.....

So you think you are ready to quit.  Most people try several times before they quit.  The fact is they quit and relasp.  But the good news is they keep on trying.  Take this quiz to see how ready you are or how far you have come if you have already quit and need support.   This interactive tool measures your readiness to quit smoking. The tool uses the stages-of-change approach, which is based on research about how people typically make behavior changes. The approach suggests that to make positive change, people must go through distinct stages from not thinking about quitting to actually quitting. Based on your answers, this tool will identify the stage you are in and help you think about what to do next.   Take Quiz  

THE DECISION TO QUIT

My decision to quit smoking was not easy. I had not really seriously thought about it before. In my 20's I had made a bet to quit smoking for a month for $300.00 so I did. Yes, money motivated me, but the cost of smoking did not motivate me to quit. When I finally decided to quit it was an emotional issue. I really did not want to smoke around this particular boyfriend. Now at 50 who would of imagined I would of put the cigarettes down. It wouldn't be easy to quit smoking after 33 years. I did not choose to go cold turkey. I choose a smoking aid to help me. First I sought the advice of my doctor after all I probably had done a lot of damage to by body. I had researched many smoking aids, the nicotine patch, stop smoking hypnosis, stop smoking pills, stop smoking shots, nicotine gum, electronic cigarette,the list goes on and on. I finally choose the one that suited me best. Stop Smoking 

THE FIRST STEPS IN QUITTING

I had tried several times to quit smoking, but never too hard because truth be known I liked smoking ! Although very unpopular now, I mean lets face it anywhere you go you are almost classed as a "bad" person if you smoke. You are segregated into the "non" smoking sections or worse yet in my state there often is not even a non-smoking section, you just have to wait. But not even these things made me quit smoking. It first started because I was dating a non-smoker. In the past that never really made a difference. In fact most of the men I dated did NOT smoke. Looking back, I don't really know how they put up with it (but thats a different blog). Anyway, this man was different and I had actually wanted not to smoke in front of him. So everytime we went out I did not. Mind you right after, I mean the second we left each other I would light up. I started to notice that I would get a little light headed. Then I started thinking to myself "Gee... if the cigarettes do this to me in such a short time (usually 6-8 hours) I wonder what else they are doing to me. This had to be the beginning of the end ..... these thoughts started to change my mind and after all if I could change my mindset......maybe I could change my behavior. To be continued but if you want to share your mindset with me you can email me at corine90630@gmail.com

Giving Up Smoking - Now and Then

Saying that 25 years ago was a way of showing yourself to be glamorous, sophisticated, grown-up, and even intelligent. It merely meant that you had a simple practice of lighting cigarettes - an activity you shared with over half the men and over a third of the women in most developed nations. But times have changed! Being a smoker today makes you feel as popular as a leper in ancient times. In 25 years, smoking has gone from being a perfectly acceptable, even desirable, "habit" to a socially unacceptable, demoralizing behavior.
But smoking is more than a habit - it is an addiction. Being a smoker is synonymous with being a drug addict. This creates a whole new set of problems. A smoker doesn't smoke by choice, he or she has to smoke. The smoker must smoke in certain time intervals. If not, he or she will experience withdrawal symptoms. This posed no threat 25 years ago. A smoker could smoke at home, work, restaurants, hospitals, doctors offices, actually anywhere and any time he or she wished. It was the perfect drug for an addict. The only time a smoker faced withdrawal was through carelessness - like running out of cigarettes in the middle of the night - but this did not happen often.

This favorite old time cartoon depicts it well : 



However, slowly over the years more and more restrictions have been placed on where a smoker can get his or her "fix.". In the beginning it was enforced by "radical" family members or friends. Restricting the smoker's right to smoke was considered to be in poor taste by most smokers and non-smokers alike. These early activists were often criticized and ostracized by those sympathetic to the smoker's plight.
But then the effects of second-hand smoke became an issue. With the possible health implication for non-smokers becoming apparent, the anti-smoking forces had powerful ammunition to support their contention that they had the right to a smoke-free environment. More people banned smoking in their homes. Then small municipalities and whole states started regulating mandatory non-smoking areas in public places. But the strongest threat was not the restriction on smoking in public areas. A smoker could avoid such places or limit the times there.
The newest and greatest threat is now becoming an all too common reality. No-smoking rules are being enforced in the one place the smoker has to be for extended periods of time - the office where he or she works. Some employers are providing out-of-the-way areas where smokers can smoke at breaks. But other companies are totally banning smoking on the premises. This creates the problem of 8-hour withdrawal periods on a daily basis. A smoker may wish to change his or her place of employment to avoid such regulation, but there is no guarantee that the next company won't eventually enforce a similar policy.
Today, chronic withdrawal is becoming a way of life for a smoker. Smoking is a hassle at home, at social gatherings, and now, due to the enforcement of new smoking policies, even at work. Where is it all going to end? The simple fact is that, for the smoker, it isn't. Smoking is beginning to interfere with all aspects of the smoker's life, and every smoker must now ask him or herself the same question, "Is smoking worth it?" If you don't think so, then - NEVER TAKE ANOTHER PUFF. For Help visit Stop Smoking Now