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Are you THINKING ABOUT QUITTING SMOKING but not sure you're ready to take the plunge? Maybe the Great American Smokeout is for you. It's an opportunity to join with literally millions of other smokers in saying "no thanks" to cigarettes for 24 hours.
The Great American Smokeout traditionally takes place on the third Thursday in November. The concept dates from the early '70s when Lynn Smith, publisher of the Monticello Times of Minnesota, announced the first observance and called it "D Day." The idea caught on in state after state until, in 1977, it went nationwide under the sponsorship of the American Cancer Society. If past Smokeouts are any indication, as many as one-third of the nation's 46 million smokers could be taking the day off from smoking.
Each year during the Great American Smokeout, the American Cancer Society promotes local and nationwide activities that focus in a light-hearted way on the benefits of not smoking. Here are some previous years' activities:
- A national sandwich shop company gave out free "cold turkey" sandwiches and cookies to smokers who turned in at least a half pack of cigarettes.
- Newborn babies at Washington's Columbia Hospital received T-shirts that said I'm a Born Nonsmoker."
- "Don't Let Smoking Be an Obstacle" was the slogan for a Houston activity in which smokers ran an obstacle course consisting of oversized cigarette packs, matches and ashtrays.
- Preschoolers in Texas played "Gonesmoke, a Tale of the New West," wearing red bandannas and Smokeout deputy badges.
- Other events include public appearances by celebrities who have quit, parades, rallies, athletic events and ceremonial cigarette burials and bonfires.
Behind the festivities of the Great American Smokeout are the serious efforts of thousands of hard-working American Cancer Society volunteers who visit schools, malls and workplaces to publicize the events and distribute information about quitting. They also enlist non-smokers to "adopt" smokers for the day, supporting them with advice and snacks. The support continues for those who decide not to return to smoking after the Great American Smokeout is over.
The rules are simple: You just quit smoking for the 24 hours of the Smokeout. The wonderful thing is that you don't be alone; you can swap advice, jokes and groans with the other "quitters," nonsmokers and the American Cancer Society volunteers who will be cheering you on.
Even if you don't go on to quit permanently, you will have learned that you can quit for a day and that many others around you are taking the step too. Contact the American Cancer Society for information on how you can participate, either as a "quitter" or as a volunteer.
If You Quit Smoking
Cold Turkey
What to Expect
Now that you have decided to stop smoking, there are several roads you can follow to lead to a cigarette-free life. One of these is to quit cold turkey, relying solely on your desire to quit, self-control and discipline to achieve your goal. It won't be easy and you may have withdrawal symptoms, but there are techniques to help you over the low spots.
Because you have become chemically dependent on nicotine, you may have to cope with withdrawal symptoms. The longer you have smoked, the more difficult it will be, because the drug has gained firm and demanding control over your body. You will probably feel irritable, anxious and nervous. You may find it hard to concentrate. You may feel restless or drowsy or you may have headaches or stomach upsets. But most of all, you are going to have a strong craving for nicotine. Here is the good news. All of these symptoms will begin to fade the further you distance yourself from tobacco. They usually peak on the third day after quitting, then gradually disappear, although the craving may pop up again at any time.
Medical and psychological researchers have developed a few simple methods that may help you through the withdrawal woes:
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DEEP BREATHING. Inhale deeply through the nose, then exhale slowly through pursed lips. This helps you relax and generally relieves tension and irritability.
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DRINK MORE WATER. This helps wash nicotine out of the system and helps
curb the craving for nicotine.
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EXERCISE. In addition to improving the state of your heart and lungs, exercise is extremely effective in overpowering the desire to smoke. Aerobic exercises are particularly recommended including walking, running and swimming.
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In addition to the three simple procedures listed above, you should begin to work on changing parts of your daily routine that trigger cigarette smoking. If a cup of coffee automatically means lighting up, switch to a glass of fruit juice. If you always smoke after a meal, get up as soon as you are finished and do something else. Make yourself conscious of the times you light up automatically, when the phone rings, when you get into the car, when you turn on the TV and work hard to change those patterns. Keep busy, pick up an old hobby, chew on a toothpick or carrot. It is important to remember that the urge to smoke will pass, so keep diverting your mind and body away from cigarettes.
You should be proud of yourself when you quit cold turkey or any other way. It is a difficult path, lined with many temptations, so do not hesitate to reward yourself when you have passed a particularly difficult period. Go out for a special dinner. Buy yourself a little gift. Or get tickets to a concert or play. Since you are in the process of kicking a dangerous, deadly habit, you deserve a
special "thank you" to yourself.
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If you smoke regularly, you are a drug addict. Yes, nicotine has been shown to be as addictive as heroin. Your body expects the nicotine it gets every day, so you may feel pretty rocky for the one to two weeks it takes to withdraw. But knowing what to expect and what to do about it can help you cope. Here are some common symptoms of nicotine withdrawal and tips on dealing with them.
You may feel grouchy, nervous or touchy. Often taking a few deep breaths and letting them out slowly can get you through an attack of the "grouchies". Try not to take your feelings out on those around you; you will only feel guilty for it later.
Nicotine is a stimulant. When you give up that stimulant, you may feel tired, bored and listless. You may also feel fuzzy-headed as your body releases toxins as it adjusts to a lack of nicotine. Drink plenty of water to wash these toxins out of your body. Allow yourself enough rest time.
You may have trouble getting to sleep. You may dream about smoking and wake up during the night. Try ending your day with a hot bath, a cup of hot milk and some muscle relaxation exercises. Keep a stack of good reading by your bed for those times when you just can't sleep. Remember, this will pass.
Cigarettes are an appetite suppressant. Giving them up will make you feel extra hungry for a time. Furthermore, your mouth has been conditioned to want something in it at all times.
You may feel as though you've lost a good friend. Remember that these feelings will pass soon. Go ahead and have a good cry. Call a trusted friend and talk about your feelings.
When you stop smoking your body attempts to clear the mucus clogging your lungs. Also, your body will produce less mucus so your mouth and breathing tubes may feel dry. Drink plenty of water.
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Here are some proven lips for coping with nicotine withdrawal:
- Make yourself a portable survival kit to keep your mouth and hands busy. Include such items as low calorie snacks, carrots, celery, fruit, things to chew on, such as sugarless gum, toothpicks, straws; and something to keep your fingers
Busy, knitting, finger puzzles, a crossword puzzle.
- Start a program of regular daily exercise. It will help you relax and keep your weight down. Learn to use other relaxation techniques, such as deep breathing and progressive muscle relaxation.
- Get all the rest you need.
- Pamper yourself a little and don't expect to be in top form.
- Designate a support person to turn to when things seem too tough to handle.
- Stay away from alcohol, caffeine or social "triggers" that can weaken your resolve.
- Above all, remember: This won't last forever. By the end of two weeks you will have gotten through the worst of it.
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How Smoking Affects Your Body
There is hardly a part of the human body that is not affected by the chemicals in the cigarettes you more. Let's take a tour of your body, to look at how smoking affects it.
As a smoker, you are at risk for cancer of the mouth. Tobacco smoke can also cause gum disease, tooth decay and bad breath. The teeth become unsightly and yellow. Smokers may experience frequent headaches. And lack of oxygen and narrowed blood vessels to the brain can lead to strokes.
Moving down to your chest, smoke passes through the bronchi, or breathing tubes. Hydrogen cyanide and other chemicals in the smoke attack the lining of the bronchi, inflaming them and causing that chronic smoker's cough. Because the bronchi are weakened, you are more likely to get bronchial infections. Mucus secretion in your lungs is impaired, also leading to chronic coughing. Smokers are 10 times as likely to get lung cancer and emphysema as nonsmokers.
The effects of smoking on the heart are devastating. Nicotine raises blood pressure and makes the blood clot more easily. Carbon monoxide robs the blood of oxygen and leads to the development of cholesterol deposits on the artery walls. All of these effects add up to an increased risk of heart attack. In addition, the poor circulation resulting from cholesterol deposits can cause strokes, loss of circulation in fingers and toes and impotence.
Smoking and the Body's Organs
The digestive system is also affected. The tar's Thin smoke can trigger cancer of the esophagus and throat. Smoking causes increased stomach acid secretion, leading to heartburn and ulcers. Smokers have higher rates of deadly pancreatic cancer. many of the carcinogens from cigarettes are excreted in the urine, where their presence can cause bladder cancer, which is often fatal. High blood pressure from smoking can damage the kidneys.
The health effects of smoking have results we can measure. Forty percent of men who are heavy smokers will die before they reach retirement age, as compared to only 18 percent of nonsmokers. Women who smoke face an increased risk of cervical cancer, and pregnant women who smoke take a chance with the health of their unborn babies. But the good news is that when you quit smoking, your body begins to repair itself. Ten years after you quit, your body has repaired most of the damage smoking caused. Those who wait until cancer or emphysema has set in aren't so lucky these conditions are usually fatal. It's one more reason to take the big step and quit now.
How Smoking Affects Your Mind
Mary smokes to relax when she's feeling tense.
Bob smokes to feel more alert when he's feeling dull.
Others smoke when they are depressed or bored, or to overcome feelings of anger or grief.
How can a mere cigarette be so many things to so many people? The answer lies in the chemicals in cigarettes and the powerful psychological effects they have.
Nicotine, the chemical that makes addicts out of cigarette smokers, is a stimulant with properties similar to those of cocaine and amphetamine (speed). Nicotine provides the pick-me-up that smokers feel. It increases heart rate, blood pressure and breathing rate, and makes the smoker feel more alert. Unfortunately these effects wear off after 20 minutes or so and the smoker is left craving another pick-me-up.
Other Psychological Effects
For many, the act of smoking itself-pausing in one's work, lighting up, exhaling a certain way becomes a comforting ritual in itself. The smoker may be involved in a private fantasy that relieves feelings of boredom and meaninglessness. Smoking may go hand in hand with other activities, such as drinking coffee or alcohol or eating dessert. These "triggers" are why quitting smoking involves more than just kicking the nicotine habit.
Sooner or later everyone who smokes does so to relieve the craving for nicotine a powerfully addictive drug. The addicted body sends messages of uneasiness and need to the conscious mind until the smoker gives in and lights up.
Acetaldehyde and Carbon Monoxide-Sedatives
Acetaldehyde, a by-product of both cigarette smoke and alcohol, has some sedative properties. The carbon monoxide in cigarettes makes you feel dull the way you would in a stuffy room with not enough air. These chemicals seem to dampen some people's feelings of tension, anger or strong emotion.
Take a close look at the feelings that make you want a cigarette and those that you have after you light up. Understanding these feelings will put you in charge when you are ready to quit smoking.
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