How Americans Became Addicted to Cigarettes

Good story on how Americans became addicted to cigarettes.  Now decades later, how are our youth still becomming addicted knowing everything we know about the damage it does to our bodies and others that we love ? Thinking about the billion dollar industy we spend on healthy living, health foods, healthy spas, gyms and supplements, I find it very hard to know that althougth we have many advertisments and have educated our young, they still choose to take up this ill serving habit - this is from someone who smoked for 33 year !  I would appreciate and like to hear your comments and thoughts on this subject.

Brians Story

Brians Story is not everyones story but the fact remains that SMOKING KILLS.  When we are smokers the habit is so bad that we justify it with "it won't happen to me" or "I feel fine".  It doesn't matter if this story happens to you at 33 or 73 - the fact is - Some form of smoking diesease will happen to you if you continue to smoke.  I smoked for 33 years.  I was at the doctors the other day and saw a brochure on COPD.  I have quit smoking for 4 1/2 years so of course I think I'm cured, but I asked the question anyway.  "Doctor, I said,  do I have any chance of getting COPD?" He stated " Of course you do - you were a smoker for many years, but we will continue to keep an eye on you and there is a good chance you won't get it since you have quit smoking".  The fact is the lungs recooperate, but I have done damage to my body. The good news is, there is a chance and hope.  Try quitting today if you can, get help in any form that is confortable to you.  You can do it !  I did it after 33 year, my mom of 77 did it after smoking for 62 years !  You can do it too !  I want to quit smoking NOW - Show me how .

Beware of Rationalization When You Quit Smoking

It is normal when you quit to have thoughts of smoking cigarettes.  People even dream of smoking cigarettes.  I know one morning my dream was so powerful, my throat felt sore and I thought I actually smoked a cigarette in my sleep!  Yes after you quit you do go through some powerful thoughts.

What happens when you become obsessed with the thoughts of cigarettes thoughout your day ?  Many people do and it is something to become aware of.  You might start thinking about your cigarettes and how much you are missing them.  It may seem like you are spending your whole waking day thinking about cigarettes, when in the past you never gave them a second thought.  Soon you might find yourself rationalizing why you should give in to that cigarette.  If you had resolved yourself to quitting because it was good for your health you migh say to yourself " I don't think one cigarette will be that harmful to me ".  If you believed you quit because you might get lung cancer from cigarette smoking.  Now as that urge becomes so powerful, you are thinking to yourself " Millions of people have lived to a ripe old age who smoked and have not had cigarette induced illnesses".  Or what about the person who's cravings are so bad and quit heavy smoking now believes because he / she reduced the amount of cigarettes they smoke daily it no longer is a threat to their health and does not want to quit all the way. 

The rationalizations go on and on.  Do any of these sound familar ?
Cigarettes cost too much  - It's only money
I quit this time, I can always quit again
The tension is unbearable
It isn't worth the hassel
I can do it later
I'm just to weak
I can't do it
Which part of you wins?  The non-smoker will will if you are mentally ready to combat the rationalizations with your resolve to quit when these reationslizations pop into your head. 

If one of your reasons was to quit to become more health here is one example of how you can combat these retionalizations or games your mind plays with you :  During your workday you feel stressed and suddenly get an uncontrolable urge to have a cigarette.  You say to yourself  " This just isn't worth it " and want to light up.  You instantly have to be ready with another statement such as " You better believe this is worth it because millions of people do die from cigarette related illinesses and I want to live a long smoke free life "
This will be a life long process, because your mind may always want "just that one cigarette".  I know I do but I have to tell myself, if I have just one, I will be a full fledged smoker again and I know that's what I don't want - so I know that I cannot have "just one".

Every Cigarette Is Doing You Damage

When I started smoking we didn't realize how bad it was for our bodies.  After a half of decade, the results were in and there were tobacco warning labels on cigarettes, non-smoking sections in restaurants, articles on second hand smoke, and the list goes on and on  With all that you would think I would not have been addicted enough at that time to quit and more importantly saw fit to quit on my own,  The fact remains, that our minds are powerful.  It is true our minds can conquer anything if we want it to.....we simply have to want it bad enough.  If you truly want to quit, watch this video and put some thoght into what it is doing to your body.  Watch it more than once, and associate it with your morning or evening cigarette.  You may not be one of the people who has a stroke in their 30's but sooner or later the effects of smoking will catch up with you.  So as you go along wih your quest to Quit Smoking ....ask yourself "Was that last cigaretre really that important to me ?"

Tips to help you Taper Down Your Smoking Habit

Last week we talked about what type of cigarettes you smoke, when and why. You should of kept a record so that you know more about your smoking habit and which cigarettes you want to start to STOP smoking each day. In addition here are some tips that will help you:

1. Do not carry your cigarettes with you. Make it hard to reach for a cigarette.

2. Put your cigarettes in “out of the way” places. Make sure you have to walk to get them, downstairs, in a basement, in a room where you don’t spend much time, make it inconvenient for you to reach for them.

3. Change Brands. If you smoke non-menthol, change to menthol.

4. If you enjoy a drink or coffee with your cigarette, taper down on that drink. For instance do not have coffee after dinner and eliminate that “cigarette and drink” fix you get. Just while you’re tapering down.

5. Start smoking a litter later each day. If you have to have a cigarette first thing in the morning, try and do a few things first, like take your shower and get ready before that first cigarette.

6. Quit smoking earlier each day. If the last thing you do at night is smoke than tell yourself you will stop smoking 1 hour before bedtime and increase the time as you go along.

7. Give up smoking in certain places. For instance, if you light up in the car, stop smoking in the car.

8. Stock up on cigarette substitutes like hard candy, mints and gum. In addition you might try a smoking cessation product.

9. Before you reach for a cigarette, read your reasons for quitting. This may delay or eliminate your need for a cigarette.

10. Go for a walk immediately after meals. By substituting a bad habit with a good one, you are retraining yourself.

11. Put away all ashtrays, lighters and matches so that you will have to get them out every time you want a cigarette.

12. Take fewer and smaller drags from each cigarette you smoke.

13. Practice taking deep breaths and telling yourself you are a non-smoker

14. Put yourself in “non-smoker” situations, i.e. sit in non-smoking sections of restaurants, visit non-smoking places such as movies, libraries etc.

15. Give up your “going to work” and “going home” cigarettes

16. Give up smoking on the phone

17. Write down 5 additional places / ways you can taper your smoking habit by giving up cigarettes


Good Luck and Remember becoming a non-smoker is a Choice ! You can do it !

Tough smoking laws Impacting Tourism

The Tourism Bureau of Taiwan said it would coordinate establishing smoking rooms at Taiwan Taoyuan International Airport. This was after a Japanese Tourism Association complained that the strict smoking ban kept Japanese tourist away.

The airport did create two outdoor smoking terraces in January after complaints, and considered setting up indoor smoking rooms with air filtering equipment. Liu His-lin, chief secretary of the bureau said this could not be accomplished unit legal issues were resolved. The previous plan to set up nine indoor smoking rooms also was aborted after anti-smoking groups said it violated the act.


There are many smokers in Japan and according to report by travel agents and related industries, the Japaneese may have decided not to visit due to the strict anti-smoking laws. Since Japan is one of the main sources of visitors, Liu bureau being a government agency is in charge of local tourism promotion has a responsibility to coordinate and help resolve this issue.

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Attack Your Smoking Habit

How did you do on keeping track of your type casting your smoking habit? Were you surprised or did you pretty much know your smoking habits? Whatever you discovered, now you can take these results and start attacking your smoking habit. Your goal will be to develop a “plan to quit smoking”. You know you’ve heard the saying “If you fail to plan, you plan to fail” Well that holds true for quitting smoking. What you want to do is pick a quit day and starting that day decrease your cigarette intake by one cigarette. It doesn’t matter what type of cigarette it is or what time it is, it just matters that you decrease it by one. If you start on Sunday, by Friday you will be smoking 6 less cigarettes a week. You may also enlist in a smoking cessation product to help you get less nicotine in your body as well. Some people have decrease their cigarette intake by more than one the first few days, but the minimum that you should do is one a day. It is up to you, but you must keep consistent in your efforts.

What should I start with you say? There are no rules or magic. You should do what will offers you the greatest success. You can start with the “Pairing Cigarettes, the Must Have Cigarettes” or a combination. Some people start with cutting out the cigarette after their morning coffee. I know that was one I thought would be hard for me but despite my love for a coffee and cigarette, I had my coffee without the cigarette and conditioned my mind I did not need to “pair” them together to get the enjoyment out of my morning coffee.

Look at it this way, you did not initially start smoking a ½ a pack or a full pack a day, no your habit started gradually. So doesn’t it make sense to quit gradually. That is the way I did it. I found by using a smoking cessation product, decreasing my cigarette intake daily and changing my thought patterns I could finally be successful at quitting. So far it has been going on 4+ years that I have been smoke free. The hardest part was just starting and once I did I had to keep at it. Day by day, just one day at a time, sometimes just hours at a time. Remember I smoked for 33 years so it wasn’t a cake walk for me to quit smoking. I know it won’t be for you either, but I also know you can do it !

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Who’s Keeping Score ?

One of the best ways to find out how to change a habit is to learn how much of a habit we have. In other words what type of a smoker are you. Most of you already know, but keeping track of it and actually seeing it in black and white will give you a better idea of what you are really dealing with and how to effectively stop smoking. I think you will be surprised of your findings.

First off there are several types of cigarettes we smoke each day. See how many of these fit your smoking style. There are :

# 1. Cigarettes we must have. These are the cigarettes that our body physically aches . We would do anything to have one. Get up in the middle of the night and go to the liquor store, smoke old butts, and smoke one after another if need be. You might even feel panicky if you don’t have a cigarette. These are the hardest to quit and many times why we go through withdrawal symptoms. But once resolved to quit we get through the withdrawals and this is one reason why I know I will never pick up not even one cigarette again, I simply do not want to go through the withdrawals again.

#2. Smoke out of habit. These are cigarettes we light up out of habit and do not even think about it. Sometimes we may have two cigarettes going at once. These cigarettes will be easy to give up, because we really don’t even have a need for them, it is purely out of habit. To create a new habit you only have to change your will (mind) and repeat for 30 days. Just think 30 days to a whole new lifestyle!

# 3 The Stress Cigarette. Every time I was under stress, the first thing I would reach for was a cigarette. The fact is taking deep breaths or going for a walk would of relaxed me more. Many times reaching for the stress cigarette was just another excuse for having another cigarette. Now, when I am under stress I often take a deep breath and every once in a while if I do get a cigarette urge I push it aside and the thought goes away in 5 minutes or less. (there is light at the end of the tunnel).

#4 The Pairing Cigarette. You’ve heard of pairing wines with food? Well many (most, including myself) smokers “pair” smoking with a pleasurable experience such as drinking coffee, after dinner cigarette, after sex cigarette, going out for drinks etc. Because most smokers do associate smoking with pleasurable events it makes it harder to quit those types of cigarettes, but not impossible . Think about it that would be like saying non-smokers cannot enjoy dinner, sex coffee or drinks. We simply have to acknowledge those times when we smoke and train our mind to find the same or more pleasure without the cigarette. Again, one day at a time, with the 30 day rule you will be able to conquer this one too!

#5 Looking Good Cigarette : Some people, mostly younger people like the way cigarettes make them look and feel. They like to lean over and have their friend light their cigarette, it feels romantic. They also like the feel of the cigarette, matches, lighter etc. This type of smoker can easily over come these habits with replacement romantic gestures or things to hold in their hands.

Now that we have identified the types of cigarettes we smoke each day, the next step is to keep track of the time of day you smoke , the type of cigarette it is (#1 – 5) and how important it is to you scoring it One – Three. One being least important, Three being most important. Do this for one week. By the end of a week you will have a pretty good idea of what type of smoker you are and where you can start cutting back.

5 Steps to Quitting Smoking

It is very hard to quit smoking. After all, most of us who smoke have had the habit for a while. We like to smoke, cigarettes are our friends and they go everywhere with us. Many of us do not really want to quit but we either know we have to because of fear of bad health or bad health is upon us and we HAVE to quit. Here are 5 things you can do before you actually quit:

1. Determine why you want to quit and list a benefit next to it: Make a list of as many things as you can think of. It is important to train your brain to want to quit and see the benefits that it will bring. For example : I want to quit because I will breath better : Benefit : I will be able to walk without huffing and puffing.

2. Grade the importance of that smoke: For the next week every time you smoke put a 1-5 grade on it 1 being of least importance, 5 being of upmost importance. Keep tract of your habit so you will be able to determine how you will best be able to get your urges under control.

3. Reduce your intake of Cigarettes: Using the chart that you have made the previous week, slowly reduce your intake of nicotine. You may choose to use a nicotine cessation product versus cold turkey. Do whatever works best for you.

4. Quit: Decide this is quits ! Prepare your mind and reinforce your decision by self talk. Every time you feel the urge to smoke, overcome the urge by giving yourself positive reinforcement.

5. Stay Smoke Free for Good: If you are like me, the urges will slowly decrease but you may never find that the urge goes away for good. It’s ok to tell yourself this is normal, but now you are a non-smoker and you have made a big accomplishment. By having just one cigarette, you may become a full fledged smoker again – ask yourself is it really worth it?

You can do it – join the millions who already have !

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E Cigarettes and Minors

 Some states are banning the use of e-cigarettes to minors.  The bill is being considered in the Senate.

Electronic cigarettes look like the real thing but don't contain tobacco. Instead, they use a metal tube with a battery to heat a liquid nicotine solution. Users inhale and exhale the resulting water vapor.

  What do you think ? Let us hear from you .

HOSPITAL POLICY SNUFFS SMOKERS

Students smokers who plan to enter the medical field should kick their nicotine habit as soon as possible.
Memorial Hospital in Chattanooga are beginning to do a nicotine screen in addition to other drug tests on all new hires.

Although current employees will not be affected, new applicants who smoke cigarettes or use other nicotine products will not be hired, even if they are using gum or a patch to quit smoking. It is suggested that students who plant to enter the medical field should kick the nicotine habit as soon as possible in order to ensure a position in the medical field.

This initiative is in a effort to maintain and promote healthy living in all aspects of the hospital stated hospital representatives.

Older smokers did not have the information that younger smokers have with regard to the health problems smoking causes since several decades ago smoking was widely acceptable and there was not as many studies done. Several decades ago, smoking was commonplace, and smoking was virtually permitted in almost any public place. Although times have changed and both groups have been made aware of the health risks, the addiction can still be very hard to eliminate.

Older adults are at a disadvantage, not only have they had a longer history of nicotine addition , their mindset is different. The era they grew up in was likely unaware of the health implications related to smoking and they have been ignorant to it. That ignorance puts them at a disadvantage in today’s job market where smokers are being denied a job, at least at Memorial Hospital.

It is a fact that insurance costs are higher for individuals who smoke. The increased cost of insurance may be one of the factors that’s driving this policy change at Memorial Hospital. Even if employees paid the extra cost, eliminating smokers altogether would decrease paperwork and overall insurance costs for the hospital. .

The hospital could take into consideration the “human side” of this situation and instead of banning the smokers all together, could hire them under the condition that they would quit smoking on a time line. This way everyone would have an equal chance of employment and a chance to recover from their addiction.

WITHDRAWAL SYMPTOMS AND REMEDIES

16. Loneliness Call a  friend, go to a movie, go for a walk, take up a hobby, join a club. Get involved with your community, get involved with life !

17. Night Time awakenings:  Are not too common, but should only last the first week of quitting and should go away shortly after that.

18. Restlessness:  The more exercise you get the less resless you will be.  Ask your employer for more work, do extra chores at home.

19. Tightness in the chest:  This is a normal part of the body recovering and getting back to normal.  the body still wants nicotine.  This may be caused from sore muscles from coughing or the need for nicotine.  Be patient wait it out, do some deep breathing and positive self talking !


20. Weight gain:  This is the most common concern of people trying to quit smoking.  The truth of the matter is, it is far more healither to have a few extra pound on you than to smoke.  The key here being few.  Most people gain between 5 - 10 pounds when quitting.  After the body adjusts for  a period of time it is common for people to take off the weight with proper diet and exercise.

 I am ready to Quit Smoking NOW

WITHDRAWAL SYMPTOMS AND REMEDIES

 11. Headaches:  I decreased my coffee intake.  If you drink colas decrease that as well.  It was easy since, without the cigarette, I didn't really want as much coffee.  I also exercised more and relaxed in the evening with a warm bath instead of a shower.


12. Increase on Appetite:  My hunger didn't really increase.  I did notice food tasted a little better, I mean I could really taste the hot chiles now !  What really happens is I always wanted something in my hands, or "hand to mouth" .  I started drinking more water and eating more low calorie vegetables.  

13. Insomnia:  Nicotine can influence sleep patterns and dreams about smoking are common. About 3 months after I quit, I actually had a dream that I smoked. It was so real I woke up, throat was sore and thought I actually did smoke !  To reduce these symptoms you can avoid caffeine after 6:00 pm , take a  relaxing bath, try deep breathing exercises. Work on a hobby.

14. Irritability, grouchy, tense: Tobacco is a stimulant, therefore when we smoke our bodies are in a chronic state of nervous stimulation.  When we quit our bodies are craving nicotine. Our body is ajusting and trying to return to normal.  Keep up with the deep breathing and positive statements to yourself.  Take walks, exercise and cut down on caffinated drinks. Get help from a smoking cessation product. 

15.Lack of concentration:  Another adjustment that the body is going through.  One I didn't like since I needed to concentrate on my full time job, like so many of us do.  Thank goodness I did get back to normal and was able to concentrate again after a few weeks.  During that time I know I sound repetitious but  keep up with the deep breathing and positive statements to yourself. Take walks, exercise and cut down on caffinated drinks.  This will also help you to keep your cravings under control.

I want help to quit smoking

WITHDRAWAL SYMPTOMS AND REMEDIES

6. Craving for a cigarette: Nicotine is an addictive drug. Cravings are different for everyone.  Many times it may last only 2-3 days. For some it last for months or for years.  Wait out the urge it will go away, usually in 3 to 5 minutes. Think or focus on something else, take deep breaths, exercise or brush your teeth.  These are all things that helped me.  I have quit for four years, but actually every once in a while about twice a year I still get the urge.  For me, I'm not sure it will every go away.

7. Depression & Despair: Talk positively to yourself and tell yourself  you can do it ! Write down key phases to combat your self defeating ones and repete a positive statement everytime you find youself putting yourself down.  Find a susbsitute to smoking.  The depression and despair should be temporary, but if it does not appear to be going away, consult your doctor.

8. Dizziness:  This should also pass and should only last several days.  You are now getting more oxygen so your body needs time to adjust. 

9. Fatigue: Your body is adjusting and healing.   By drinking 6-8 glasses of water daily it will help the healing process. If you feel tired when you wake up, do some moderate exercise and take a cool shower.

10. Frustration:  Deep Breathing is what helped me get through alot of the symptoms and it was good for this one as well.  Keep repeting  positive reinforcement statements to yourself as you breath in and out.  Remember change you mind, change your behavior.

I Want To Quit Smoking Today 

WITHDRAWAL SYMPTOMS AND REMEDIES

1. Anger and Mood Swings : For some anger may sometimes appear. You don't know why you feel that way, you just do.  Accept that you are going through some changes and vent it safely. Deal with your feelings rather than suppressing them. Say what’s on your mind without blowing your stack. Anger openly expressed or kept inside creates tension which may create the need for a cigarette. Reducing the tension will reduce your desire for a cigarette. Discuss your anger with a friend Take a walk, take deep breaths. .

2. Boredom : Take up a new hobby.  Smoking took up a lot of time.  Use the extra time to learn to do new
things, i.e. garden, cook, embrider, join a gym. Try and keep your hands busy. 
3. Constipation, gas, stomach pain: Constipation may last for several weeks but is only temporary.
Drink plenty of liquids (6-8 glasses of water daily); add roughage to diet (fruits, vegetables, whole grain cereals, bran); go for walks.

4. Feeling cooped up:  This feeling is normal.  Get out in the fresh air and go for a walk.  Keep yourself busy, both mentally and physically.

5. Cough, dry throat/mouth, nasal drip:  This happens to many people when they quit smoking because the body is getting rid of mucous.  Drink plenty of fluids; drink cold water, fruit juice, tea; use cough drops, gum or hard candy.


I Need Help Quitting Smoking

Symptons of Quitting Smoking

 The biggest thing I remember about quitting is craving the cigarettes.  I mean after 1 hour I had to have one.  Although I eventually gained about 10 pounds, I didn't remember raiding the fridge or anything like that.  There are many other physical and mental symptoms people go through.  I know it was also an emotion road for me.  I had to get past that I wasn't a smoker anymore.  When my smoker friends went outside to smoke at Bunko and the non-smokers stayed inside, I went outside on purpose.  I did this to "test" myself.  I wanted to put myself in situations where I had to change my mindset and actually tell myself  "I'm not a smoker anymore"  It really helped me - In addition I used a smoking cessation product that eased my symptoms.  Let me know what has helped you in your journey.  Here are some other symptoms you or your friends might be having:

Physical Symptoms.

• Tingling in the hands and feet

• Sweating

• Intestinal disorders (cramps, nausea)

• Headache

• Cold symptoms as the lungs begin to clear (sore throats, coughing, and other signs of colds and respiratory problem)

The first few weeks after quitting smoking are usually the most difficult and it's safe to say that it normally takes at least 8-12 weeks before a person starts to feel comfortable with their new lifestyle change of being an ex-smoker. Withdrawal from nicotine, an addictive drug found in tobacco, is characterized by symptoms that include headache, anxiety, nausea and a craving for more tobacco. Nicotine creates a chemical dependency, so that the body develops a need for a certain level of nicotine at all times. Unless that level is maintained, the body will begin to go through withdrawal. For tobacco users trying to quit, symptoms of withdrawal from nicotine are unpleasant and stressful, but only temporary.
Mental and Emotional Symptoms.

Nearly every moderate to heavy smoker experiences more than one of the following strong emotional and mental responses to withdrawal.

• Feelings of being an infant: temper tantrums, intense needs, feelings of dependency, a state of near paralysis.

• Insomnia

• Mental confusion

• Vagueness

• Irritability

• Anxiety

• Depression is common in the short and long term. In the short term it may mimic the feelings of grief felt when a loved one is lost. As foolish as it sounds, a smoker should plan on a period of actual mourning in order to get through the early withdrawal depression.

Most withdrawal symptoms peak 48 hours after you quit and are completely gone in six months. However keep in mind that you have to treat this addition as a diesease.  I know that if I just have one.... I will be a full fledged smoker againg....therefore I can NEVER have another cigarette... What about you ?
I Need Help To Quit Smoking

THE ABC'S OF QUITTING SMOKING

Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck ! When you get the crazies :





• Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.

• Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match.  
   Pretend it's a cigarette and crush it out in an ashtray.

• Take a shower or bath if possible.

• Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get
   away from it all for a moment. Concentrate on that peaceful image and nothing else.

• Light incense or a candle instead of a cigarette.

• Never allow yourself to think that "one won't hurt" - it will.
  
   Quit Now

THE ABC'S OF QUITTING SMOKING

nEveryone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck !


C. IMMEDIATELY AFTER QUITTING...( CON'T)

• For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.


• Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.

• If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.

• Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.F

• Find new habits  Things To Do

• Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.Alices Secrets of the South Vol. III Tasty Recipes for Healthy Living Cookbook

• Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.

• Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.

• Stretch a lot.

• Get plenty of rest.

• Pay attention to your appearance. Look and feel sharp.

• Try to find time for the activities that are the most meaningful, satisfying, and important to you.

   Get Help Now

THE ABC'S OF QUITTING SMOKING

Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck !


C. IMMEDIATELY AFTER QUITTING...


• Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.

• The first few days after you quit smoking, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.

• Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).

• Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.

• Strike up a conversation instead of a match for a cigarette.

• If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.

• If you miss having something in your mouth, try toothpicks or a fake cigarette. TRY THIS

• Avoid temptation

• Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.

• If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can. 
• Get Help Now

The A B C's OF QUITTING SMOKING

Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck !


B. ON THE DAY YOU QUIT...


• Throw away all your cigarettes and matches. Hide your lighters and ashtrays.

• Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.

• Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.

• Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.

• Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.

• Buy yourself a treat or do something special to celebrate  You Can Quit Smoking Too