People who smoke know that cigarettes are an expensive menace to their health as well as an annoyance to nonsmokers. They also know that smoking sets a bad example for their children and puts their family’s health at risk. And without question, most of them seriously want to quit. But quitting is hard, painful and far from fun. Still, millions of smokers have quit, and millions more are quitting. Research proves that anyone who is determined to quit, can.
“Quitting smoking is easy. I’ve done it thousands of times.” -Mark Twain
Most people who have quit smoking know that smoking cessation is a process. They know that it helps to be in tune with the reasons they want to quit, regardless of how difficult smoking cessation may be for them. That is why, when they finally decided to quit, they start by setting a target date for quitting.
If you are considering smoking cessation, set your target date now. Then, two weeks before your target date, switch to a brand of cigarettes that you don’t like, and keep changing your brand every few days. Completely finish smoking the pack you have, before you purchase a new pack. Throw away your lighter, and don’t ask to use someone else’s. When you do light your cigarette, light it while standing in front of a mirror so you can see yourself lighting your cigarette. And never empty the ashtrays.
Cigarettes: What’s Inside -
- THE STRANGLER Carbon Monoxide – a poison that takes the place of oxygen in the blood
- THE HOOK Nicotine – a deadly poison and an addictive drug, partly because it produces its effects so quickly. It reaches the brain seconds after you puff on a cigarette. Many people find cigarettes just as hard to give up as heroin or cocaine.
- THE KILLER Tar – sticky black glop made up of thousands of chemicals (many cause cancer), makes breathing harder, stains fingers and teeth yellow
- Cyanide – a poison a favourite of murderers of detective stories
- Arsenic – a poison used to kills weeds and insects
- Formaldehyde – a poison used to preserve dead animals
- Ammonia – used in fertilizer, explosives, and cleaning fluid
The day before you quit, try to smoke 4 whole packs of cigarettes. Save every single cigarette butt and put them in a quart size container filled with water. Be sure to tell your family and friends that you are quitting.
The day you quit, throw away all the lighters, matches, سیگار, and ashtrays. Keep very busy and make a list of all the things you will buy with the money you can save from not smoking anymore. Have a dentist clean your teeth. Go to a movie, eat in the non-smoking section of a restaurant, take long walks.
Cigarettes Extreme Make Over
1. Hair Loss : smoking messes up your immune system so it doesn’t work as well, leaving you open to a bunch of things, some of which cause hair loss, ulcerations in the mouth and rashes.
2.Cataracts : if you smoke more than 20 سیگار در روز, you’re twice as likely to get cataracts. The smoke irritates your eyes and the chemicals that get in your lungs go into your bloodstream and then up to your eyes.
3. Wrinkling : smoking makes you look older alright, but not exactly the way you were hoping. It’ll make your skin dry and leathery. your skin will wrinkle faster than if you don’t smoke.
4. Hearing Loss : smokers can start to lose their hearing earlier than people who don’t smoke, and are more likely to lose their hearing because of loud noises or infections.
5. Skin Cancer : you don’t actually get skin cancer from smoking, but because your immune system is weak you’re more likely to die from it.
6. Tooth Decay : smoking changes the chemical balance in your mouth, making it easier for plaque to build up and yellowing your teeth.
7. Lung Ailments : you can get chronic bronchitis (build-up of puss and mucus, making you cough a lot, sounds really attractive too), emphysema (making the little air sac in your lungs swell and burst). and of course there’s lung cancer too.
9. Heart Disease : smoking makes your heart beat faster and raises blood pressure. You’ve got an increased risk of clogged arteries too.
16. Cancer : a) of the lungs – “male smokers are 22 times more likely to develop lung cancer than nonsmokers. b) of the tongue c) of the mouth, salivary glands and pharynx.
On the first few days after you quit smoking, spend as much time as possible in places where smoking is prohibited. Drink lots of liquids, but not alcohol or coffee if you associate them with smoking. You may find it helpful to keep a plastic straw, pen or pencil in your hand. Try chewing sugarless gum or mints. After each meal, brush your teeth immediatly. Temporarily avoid situations that may trigger your urge to smoke. If you cannot avoid such situations, stay close proximity to nonsmokers. Do whatever it takes to make smoking as difficult as possible, even impossible and unnecessary. Excercise regularly and get busy with activities that make it difficult to smoke. Get plenty of rest and pay particular attention to your appearance. Don’t let anyone smoke in your home. Take one day at a time.
If you get the “crazies” chew on things such as sunflower seeds, apples, carrots, celery, pickles, sugarless gum, take a shower or bath. Learn to relax quickly and deeply. Light incense or a candle instead of a cigarette. Never allow yourself to think, “one won’t hurt” because it will. From time to time, write down the reasons you are glad that you quit smoking. Reward yourself for not smoking.
Many smokers are afraid to quit smoking because they worry they will gain weight. The fact is, most people who quit, do not gain weight and it is an unrealistic concern for most smokers. If there is weight gain, it is relatively small in most cases. Remember, to reach the same health risk as smoking one pack of cigarettes per day, the average smoker would have to be roughly 125 pounds overweight!