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SUPPORT GROUP or PERSON: The decision to stop smoking can bring forth uncomfortable emotions. Ask a friend or find a group of people to act as a support and to provide encouragement when needed, especially during the next few weeks.
Listen to a CBS 3 News-report on a doctor who is helping people quit smoking.
AFFIRMATION: An affirmation is a metapositive thinking method (1) repeated often to create desired changes in your life. Repeating the affirmation not only reminds you why you are no longer smoking, but also imprints a new image of a healthier lifestyle in your mind. This will help your body produce change. For example, repeat “I am gaining control over smoking. I am making healthier and healthier choices for myself” 9 – 36 times when a smoking urge arises.
BOUNDARIES: Make your effort to quit smoking public. In particular, tell your smoking friends to support you by refraining from smoking in your presence during the next few weeks. This includes spousesand partners. Also try to avoid places where you know people are smoking until you can be there without discomfort.
WATER: Dryness can cause cravings. Drink a moderate amount of water frequently throughout the day (6- 8 ounces).
REFRAIN from COFFEE: Coffee causes cravings and dehydrates the body.
EAT HEALTHTY FOODS: Eat 4-6 small meals. Carrot and celery sticks are great crunchy snacks which benefit your lungs. Also, consume a variety of vegetables throughout the next few weeks. Sweets and simple carbohydrates upset the blood sugar level, which can aggravate smoking withdrawal symptoms. Also avoid sugar substitutes such as NutraSweet. They are sweeter than sugar and can cause further sugar cravings. Replace the sweets with small amount of nuts and fresh fruits. Avoid hot, spicy and greasy foods and moderate your intake of raw foods.
MANAGE CRAVINGS: Cravings feel like they will last forever, but they actually fade in minutes. Plan what you will do during a craving. Smoking habits involve your hands and mouth. There is the physical memory of touching the lighter, matches and other smoking items. Substitutes keep your mouth and hands busy. Anything that involves your hands will help you develop new pattern for handling some of that “missing smoking” feeling. E.g. take your herbs; repeat your affirmation, breath deeply; take up a hobby; clean out your car; walk to another place; sing a song; dance; call your support person. It is critical not to create a new bad habit as a substitute for smoking.
Remember you can do this. You can become a nonsmoker for life.
Good Luck.
BENEFICIAL HEALTH CHANGES WHEN YOU STOP SMOKING (2)
| 20 minutes later |
Blood pressure and pulse rate return to normal |
| 8 hours later |
Nicotine and carbon monoxide levels in blood reduce by half, oxygen levels return to normal |
| 24 hours later |
Carbon monoxide will be eliminated from the body. Lungs start to clear out mucous and other smoking debris |
48 hours later
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There is no nicotine left in the body. Ability to taste and smell is greatly improved |
72 hours later
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Breathing becomes easier. Bronchial tubes begin to relax and energy levels increase |
| 2 -12 weeks later |
Circulation improves |
| 3 – 9 months later |
Coughs, wheezing and breathing problems improve as lung function is increased by up to 10 % |
1 year later
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Risk of a heart attack falls to about half that of a smoker |
10 years later
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Risk of lung cancer falls to half that of a smoker |
15 years later
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Risk of heart attack falls to the same level as someone who has never smoked |
CESSATION HOTLINES
The listings below are made available for informational purposes ONLY.
The listing of these services is in no way an express or implied
endorsement or recommendation of these services by Ostensen,
L.Ac, nor does it constitute a verification of the quality of the
services.
New York Quitline 1-888-609-6292
American Cancer Society 1-800-227-2345
National Cancer Institute 1-800-422-6237
WEBSITES
NOTES
1. Tony Buzan, Et Hode Foran: Mental Styrke er Veien til Fysisk Styrke (Oslo: Hilt & Hansen, 2002), 73-123.
2. The Health Benefits of Smoking Cessation: A report of the Surgeon General (US DHHS, 1990).
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