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 !

 Beat the Habit w/ Revolutionary New Alternative to Smoking - Premium Electronic Cigarettes

Why Should I Quit ?

If you don’t know why you are quitting chance are you will not be successful at quitting smoking– this time. It is important to make a list (however short or long) of reasons to quit smoking. It can be for one reason or many the important thing is that you do have at least one reason. I smoked for many years and couldn’t/wouldn’t quit quite frankly because I didn’t really have any reason to. I liked to smoke and enjoyed it. Many of you do to and perhaps you do not have a reason. But if you are reading this you probably have been thinking lately that smoking is bad for you, someone in your family wants you to quit, you want someone to quit smoking or you are at least thinking about quitting smoking.

In order to get started you need to have a compelling reason. List things that are important to YOU. I know you have heard many people say “Think about the money you can save if you quit smoking” Well for some of you that might be on your list, but for others … Well...it just doesn’t hit home. I know for myself it didn’t matter how much it cost, I would sacrifice food for a smoke ( pretty sad, huh?) Here are some of my reasons I quit :

1. I was out of breath when I choose to run or do any physical activity

2. My teenage son started smoking and said he could since I always had

3. I was embarrassed to kiss my boyfriend with “ashtray” mouth

4. I considered the health risks of smoking and birth control pills combined

5. It was interfering with my work since every hour I had to go outside and have a smoke

These are just a portion of why I knew I had to quit. Alone, one of them was not compelling enough, but combined made me think “Are these cigarettes really worth it and who is controlling my life, me or the cigarettes?”

In addition that year I had gone and visited some sales reps I had know for over 20 years. They were about 15- 20 years older than me. We had many good times together, both on a business and personal level. This was a personal visit and since I was no longer in the same business I had been out of touch for a few years. Upon meeting them at a fairly nice restaurant, they were already seated. I was taken aback at Brian the husband who was several years older than his wife. He was hooked up to an oxygen tank and was breathing through the clear tubes that were hooked up in his nose. They had both smoked all their lives. When I asked what happened they explained to me that the cigarette smoking had damaged Brian’s ability to breath without oxygen being hooked up to him. It really got me to thinking if I wanted that type of retirement. After smoking for over 33 years, within six months I quit smoking - within one year Brian had passed away. This story is graphic, but true and the sad part is it happens every day to people who think, it may never happen to them. If you are serious about quitting smoking make sure you help yourself by making a compelling list of why you want to quit. Remember your brain will believe what you tell it – Drown it in good thoughts !
I want to quit smoking too

ALTERNATIVE CIGARETTE ALLOWS SMOKERS to SMOKE ANYTIME, EVEN in PUBLIC WHILE HELPING SMOKERS QUIT

An alternative cigarette called Smoke Assists allows smokers to smoke without inhaling harmful chemicals or releasing second had smoke into the atmosphere. This new product may revolutionize how and where we smoke!

The e-cigarette has an atomized filter that gives the smoker the flavor of nicotine without any harmful effects. This realistic cigarette emits water vapor instead of smoke, leaving ones clothing and surrounds free from the smell and harmful effects of real tobacco. A cartridge lasts approximately the same as a pack and a half of cigarettes.  Yes, I want more information.

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

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 !

A. JUST BEFORE QUITTING...

• Practice going without cigarettes.
• Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.
• Tell yourself you won't smoke today, and then don't.
• Clean your clothes to rid them of the cigarette smell, which can linger a long time.
• Get Smoking Aids

California: Restaurant Patio Smoking Ban Fails

I live in California where it was the first state to ban smoking in many areas.  In Los Angeles smoking is banned in outdoor areas. Although a smoker for 33 years and having quit for four, I still believe that people should have the right to smoke in public places.  I was also very considerate in that if a non-smoker asked me to put my cigarette out - I would without hesitation - it is just common courtesy.  I was very surprised when I read this articl about a city in California called  Rancho Cucamonga.  Let me know your thoughts after you read this :

Mayor Don Kurth, who is a physician was disagreed with the decision of the City council not to enforce a smoking ban this past Wednesday.


The Council felt the timing wasn’t right due to the economic climate and feared that local restaurant business would be impacted. Other concerns were that government should not be the one to decide whether patrons can smoke or not in outdoor patios and that the restriction might be too stringent on businesses that rely on outdoor patio sales.

The current ordinance, bans smoking on city-owned properties. Wednesday the council tentatively approved a draft ordinance that would prohibit smoking within 20 feet of transit stops and service lines such as near ATMs and movie theaters. In addition the Council members are interested in exploring the idea of prohibiting smoking in entryways of businesses and directed city staff members to gather information on a possible ordinance.   I Need Help Quitting

What do you think?  Should smoking be allowed on Patio Dining ?

Australian Throat Cancer Rate Doubles

When I was smoking, my weight was down, however there are many people who smoke and are heavy.  This does not help the risk of cancer.  I did not always think about cancer, but I have to admit it was always in the back of my mind.   I aways knew I had to want to quit and that would decrease my chances for having cancer.  Heres what Australia is saying about the matter, let me know your thoughts :

The Cancer Council in Australia warned that the rate of oesophageal cancer has more than doubled in 25 years.

The major increase in the cancer was due to the rising levels of obesity and the postponed effects of smoking said s Professor Ian Olver who is the chief executive of Cancer Council Australia

The cause was preventable and mostly lifestyle-related when they attributed obesity to 37 percent of the cases and 45 percent to smoking. Although the number of smokers have decreased the rates of smoking related illnesses are rising due to the length of time many people have smoked.

The Australian government published a report for preventing cancers caused by smoking, obesity and alcohol entitled “Preventative Healthy Taskforce”. http://bit.ly/Taskforce This disease is responsible for more premature death in Australia than any other cause, however if the government commits to work together it’s impact will be greatly reduced. Quit Smoking Now

Quitting Smoking Doubles Chances of Survival for Lung Cancer Patients

The first evaluation of several studies on people with early stage lung cancer to see if  what affects quiting smoking had once they were dignosed with the diesease came back with the following findings:

Quitting smoking helped prolong their life:
  Researcfhers at the Universit of Birmingham conducted the analysis of the results and found a five year survival rate of 63 to 70 percent among quitters compared with 29 to 33 percent among those who continued to smoke.
Greater Risk of Tumor Returning
 In patients who DID NOT  quit smoking compared to those who did quit smoking. This led researchers to believe that most of the amplified risk of deak was due to cancer evolution.

Although further trials are required to be certain, these findings could back-up the theory that continued smoking affects the behavior of a lung tumor.  This study seems to confirm that it is never too late to quit smoking, even if you have lung cancer.

I want to quit smoking today

No Smoking in Outdoor Areas - is the the beginning ?

I was reading the daily news a couple of weeks ago and what was true for me four years ago is still true today.  Where are smokers going to be allowed to smoke.  I have quit over 4 years ago,  but truth be known it would only take one cigarette to get me back to smoking multiple packs of cigarettes a day.  My friends think I am crazy, but I still like the smell of people smoking cigarettes (versus the smell of the cigarettes on the person ugh!) Anyway the Daily News for Los Angeles said that they took another step forward in prohibiting smoking in outdoor areas such as patio areas, outdoor food courts and around mobile food trucks.  The ban will affect areas adjacent to a restaurant,  within 10 feet of a outdoor food courts and 40 feet of mobile food trucks. Bars, nightclubs and cigar clubs are exempt.   This ban will take effect after a one-year education program and is believed to discourage more people from smoking and reduce exposure to secondhand smoke.

Do you want to quit smoking today ?

But Where Can I Smoke Now ?

Because I am on the West Coast our state was one of the first to put into place many of the non smoking laws.  I began to feel like a criminal every time I did light up or worse yet when I wanted to light up.  I grew up when smoking was very chic and acceptable.  Now ... well I won't say exactly how many years later but you get the picture, after I am addicted - they cut me off!   Feeling like the only place I was going to be allowed to smoke was my own home and wondering when that right was going to be taken away.  Feeling rather dismal at the thought I decided to  take stock of myself and write down just how important smoking had become in my life.  I wrote down every occassion I felt like I really needed one, but now couldn't.  What lenghts I was going to to go out and have one (I mean really, leaving an upscale restaurant in the middle of dinner to get a fix was really undesirable to my date), and finally how terrible I must of smelled to everyone around me who didn't smoke.   I knew I needed to change the way I was living or better stated the way I wasn't living .

I want to 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.