Believe that making the decision to quit smoking is right
The Health Belief Model, a psychological model used to treat and predict general health behaviors, says that you will be more likely to stop tobacco use if you:Believe that you could contract a tobacco-related disease, and this worries you
Believe that you can make an honest attempt at quitting
Believe that the benefits of quitting outweigh the benefits of continuing
Know of someone who has had health problems as a result of their tobacco use.
Get ready
Once you've made the decision to quit, you're ready to pick a quit date. This is a very important step. Pick a specific day as your "Quit Day." For instance, you could set a quit date 2 to 4 weeks from now so you'll have time to get ready. Now gear up to the day you will be rid of your habit. Get rid of ALL cigarettes and ashtrays in your home, car and place of work. Don't let people smoke in your home. Review your past attempts to quit. Think about what worked and what did not. Practice saying, "No thank you, I don't smoke."Get support and encouragement
You have a better chance of being successful if you have help. Tell your family, friends and coworkers that you are going to quit. Ask them not to smoke around you or leave cigarettes out where you cannot see them.Get medication and use it correctly
Medicines such as bupropion help some people stop smoking. These medicines do not contain nicotine, but help you resist your urges to smoke.Keep trying
Be prepared for relapse. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch out for:Alcohol - Avoid drinking alcohol. Drinking lowers your chances of success.
Other smokers - Being around smokers can make you want to smoke.
Bad mood or depression - There are a many ways to elevate your mood other than resorting to smoking.
Nicotine substitutes to help quit smoking
When you light up, it is only the nicotine that gives you the kick, but the rest of the smoke that causes damage. Actually, nicotine is not one of the cancer causing agents, it’s simply the reason you crave a cigarette. So you could consider nicotine replacement products as ways to take in the nicotine without the rest of the cancer causing chemicals in cigarette smoke. These products come in several forms: gum, patch, nasal spray, inhaler and lozenge.
Nicotine substitutes treat the difficult withdrawal symptoms and cravings that 70% to 90% of smokers find their only reason for not giving up cigarettes. By using a nicotine substitute, a smoker's withdrawal symptoms are reduced. This lets you focus on the changes you need to make in your habits and environment. Once you feel more confident as a non-smoker, dealing with your nicotine addiction is easier. Of course, it's very important that you don't smoke while using nicotine replacement products. The nicotine contained in nicotine substitutes is absorbed differently compared to the nicotine in cigarettes, so the substitutes are much less addictive. And nicotine substitutes do not cause cancer.
While quite a large number of smokers are able to quit smoking without the help of nicotine substitutes, others find it difficult to be successful quitters. Such people can use nicotine replacement therapy and a support technique. Remember that it is important to make the decision to quit. Smokers who want to quit have a better chance of being successful.
Smoking, Drinking & Addiction
Puffing Your Life Away?
Smoking tobacco causes cancer. Period. One cigarette has more than 4000 chemicals in it, most of which are also found in battery acid, sewers, toilet cleaners, car exhaust and so forth. The irony of it is that people are actually addicted to only one of them - Nicotine. They getthe others for free. Almost like a Super Dhamaka Sale.Sixty-nine of these chemicals cause cancer of the lungs, head, neck, gut and urinary bladder. Other chemicals cause heart attacks, stroke and blocked arteries. If one has smoked a pack of cigarettes a day for 10 years, the lung cancer risk is increased 10 times and about 600 days are decreased from that person's life span.
Recent evidence was published in the August edition of the international journal Cancer this year. This study suggests that those who have to smoke within 60 minutes of waking up are at far greater risk of cancer than those who start to smoke later in the day. The reasons for this are not clearly known, but may indicate a greater dependence on nicotine in early morning smokers or an interaction with 'stress' hormones whose levels usually surge up in the morning. This in turn, may depend upon a person's individual genetic or personal factors. This news is interesting because it could allow doctors to device specific regimens to help early morning smokers quit.
So what does one do when one gets caught in the tobacco trap? The most important thing is the desire to quit. Where there is a will, there certainly is a way.
What seems to work best is a comprehensive program consisting of ongoing counseling by a trained physician, nicotine replacement (as a patch, chewing gum, etc.) where appropriate and certain special medicines (varenicline, bupropion) are to be taken under strict professional supervision. There are, however, a few simple effective things that a person can do himself - called the '5 Ds':
Delay the urge to smoke… then it will pass.
Drink water, chew gum or have a healthy snack to fight cravings
Do something else to distract yourself…take a walk, call a friend, keep your hands busy by doing chores or squeezing a rubber ball.
Deep breaths will relax you. Close your eyes and take 10 slow deep breaths or meditate.
Deep breaths will relax you. Close your eyes and take 10 slow deep breaths or meditate.
Discuss your thoughts and feelings with someone close to you.
Good luck with kicking that butt!
Self Check for Tobacco Consumers
Any past or current tobacco use is important information for your doctor with respect to your healthcare. And if you consume tobacco, it is important that you undergo some preventive healthcare in consultation with your doctor
This is because it is well known that tobacco use puts you at risk for certain health-related illnesses, so part of your healthcare should focus on related screening and preventive measures to help you stay as healthy as possible. Periodic checkups should include oral cavity (mouth) exams for any changes or problems. This helps tobacco users to prevent or detect early oral changes, leukoplakia (white patches on the mouth membranes), or oral cancer.
Any of these symptoms could be signs of lung cancer, or any other lung condition, and should be reported to your doctor.
While these can be signs of a problem, it is important to remember that many lung cancers do not cause any noticeable symptoms until they are advanced, and by that time they have spread to other parts of the body.
Remember too that tobacco users have an increased risk for other cancers as well, depending on the way they use tobacco. Other risk factors for these cancers may be more important than your use of tobacco, but you should be aware of the additional risks that might apply to your situation because of your tobacco addiction.
If you have any health concerns that may be related to your tobacco use, please see your doctor as quickly as possible. Taking care of yourself and getting the required treatment for small problems will give you the best chance for successful treatment.
The best way, though, to take care of yourself and decrease your risk for life-threatening lung problems is to quit consuming tobacco.
Good luck with kicking that butt!
Self Check for Tobacco Consumers
Any past or current tobacco use is important information for your doctor with respect to your healthcare. And if you consume tobacco, it is important that you undergo some preventive healthcare in consultation with your doctor
This is because it is well known that tobacco use puts you at risk for certain health-related illnesses, so part of your healthcare should focus on related screening and preventive measures to help you stay as healthy as possible. Periodic checkups should include oral cavity (mouth) exams for any changes or problems. This helps tobacco users to prevent or detect early oral changes, leukoplakia (white patches on the mouth membranes), or oral cancer.
Any of these symptoms could be signs of lung cancer, or any other lung condition, and should be reported to your doctor.
While these can be signs of a problem, it is important to remember that many lung cancers do not cause any noticeable symptoms until they are advanced, and by that time they have spread to other parts of the body.
Remember too that tobacco users have an increased risk for other cancers as well, depending on the way they use tobacco. Other risk factors for these cancers may be more important than your use of tobacco, but you should be aware of the additional risks that might apply to your situation because of your tobacco addiction.
If you have any health concerns that may be related to your tobacco use, please see your doctor as quickly as possible. Taking care of yourself and getting the required treatment for small problems will give you the best chance for successful treatment.
The best way, though, to take care of yourself and decrease your risk for life-threatening lung problems is to quit consuming tobacco.
You should also watch out for any of the following symptoms:
- Any change in the sound of your cough
- A new kind of cough
- Coughing up blood
- Hoarseness of voice
- Difficulty in breathing
- Wheezing
- Headaches
- Chest pain
- Loss of appetite
- Weight loss
- General fatigue
- Repeated respiratory infections
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