Ways to Quit Smoking

Quitting Smoking May Be The Most Important Health Decision You Make

Nov 20, 2009 Eric Hoffman

Everyone knows smoking is deadly. Even with that knowledge, quitting smoking can be a terribly difficult ordeal, particularly for those who have smoked for a long time.

Tobacco products contain a natural ingredient called nicotine, which is highly addictive. When one smokes for any length of time, the body becomes nicotine dependent. Stopping smoking leads to very uncomfortable withdrawal symptoms. That smoking is so common also contributes to the difficulty of quitting, as smokers and access to tobacco are everywhere. Another reason it is difficult to quit is that one develops habitual smoking behaviors and associates certain activities with smoking. Therefore, in order to effectively quit, one must not only stop smoking but also change their daily lives so that these routines can no longer be reinforced.

Withdrawal is one of the main reasons people begin smoking again after they have quit. The American Cancer Society (http://www.cancer.org/docroot/PED/content/PED_10_13X_Guide_for_Quitting_Smoking.asp)lists the following withdrawal symptoms on their website:

• dizziness (which may only last one to two days after quitting)
• depression
• feelings of frustration, impatience, and anger
• anxiety
• irritability
• sleep disturbances, including having trouble falling asleep and staying asleep, and having bad dreams or even nightmares
• trouble concentrating
• restlessness or boredom
• headaches
• tiredness
• increased appetite
• weight gain
• constipation and gas
• cough, dry mouth, sore throat, and nasal drip
• chest tightness

The American Cancer Society lists the following benefits to quitting smoking:

• your breath smells better
• stained teeth get whiter
• bad smelling clothes and hair go away
• your yellow fingers and fingernails disappear
• food tastes better
• your sense of smell returns to normal
• everyday activities no longer leave you out of breath (such as climbing stairs or light housework)

There is also the cost of smoking to consider. Due to the rise in litigation costs of cigarette smokers who have become ill or have died due to smoking, cigarette manufacturers have turned these costs to their customers. Added to that, federal and state taxes are applied to cigarettes, commonly known as a "sin tax." It is not uncommon for a pack of cigarettes to cost as much as $10 today. At a pack a day, that is as almost $4,000 a year.

Added to these basic benefits, there is also the vast improvement of one's health to consider. You significantly reduce your risks of cancer, lung diseases such as emphysema and chronic bronchitis, heart attacks, strokes, and complications to other disorders, such as diabetes. The American Cancer Society states that smoking is responsible for one in five deaths among adults in the United States, and fully half of all smokers will die from smoking-related illnesses.

The good news is that smoking is now less acceptable than ever. Insurance costs more for both employees and employers. Many public buildings are now smoke-free, and some cities have instituted a public smoking ban, making it illegal to smoke both inside and outside, within a certain distance, any public building. Landlords often do not rent to smokers as smokers increase the cost of maintenance. Second-hand smoke is proven to be detrimental to non-smokers.

So how should you go about quitting?

First develop a support group among family and friends. Let everyone know you are quitting. Find a local support group that has regular meetings for those seeking to quit smoking, such as Nicotine Anonymous (www.nicotine-anonymous.org ). The American Cancer Society offers a Quitline that provides telephone counseling.

Seek out natural remedies, such as acupuncture, hypnosis or herbs such as peppermint tea or St. John's wort.

Get rid of all your smoker-related paraphenalia, such as lighters and ashtrays.

Get rid of the lighter and ashtray in your car, if it has one. (Many newer model cars no longer have these features).

Chew gum or take up quilting or some other activity that makes use of your hands.

Go for walks to help reduce your stress level.

If you are worried about gaining weight, don't. Weight gain is normal when you quit smoking as smoking often acts as an appetite suppressant. If you are worried about gaining weight, plan on dieting a number of months after your last cigarette craving.

Remember, cigarette cravings can be strong, but they are often short in duration and can be overcome. Should you feel a craving, try to distract yourself with something else, or engaging in a sport or hobby, or some other activity that keeps you from thinking about smoking.

Tobacco products contain a natural ingredient called nicotine, which is highly addictive. When one smokes for any length of time, the body becomes nicotine dependent. Stopping smoking leads to very uncomfortable withdrawal symptoms. That smoking is so common also contributes to the difficulty of quitting, as smokers and access to tobacco are everywhere. Another reason it is difficult to quit is that one develops habitual smoking behaviors and associates certain activities with smoking. Therefore, in order to effectively quit, one must not only stop smoking but also change their daily lives so that these routines can no longer be reinforced.

The copyright of the article Ways to Quit Smoking in General Medicine is owned by Eric Hoffman. Permission to republish Ways to Quit Smoking in print or online must be granted by the author in writing.

Cigarette Smoker

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