How to Stop Smoking
During the last 25 years, more than 30 million smokers in the United States have successfully given up the use of tobacco, and 2 million continue to do so every year. One of the most successful ways is “cold turkey” – deciding to quit and doing it. However, a number of programs have been designed to help smokers overcome their habit. Such programs are available through the American Cancer Society, The American Lung Association, many local hospitals, and a number of commercial organizations.
The oldest of these programs, The Five Day Plan to Stop Smoking, was organized some 35 years ago and has been promoted worldwide. Millions have attended these sessions and succeeded in quitting. The program has been revised and is now promoted under the name “Breathe Free”. Many smokers like to plan for the precise day and time they will quit. If you wish to do so, then set a day and time. Get rid of your tobacco products ahead of time and cut down ahead of time as much as possible. Make appointments with your dentist to have your teeth cleaned and your physical to get clearance for an exercise program.
One cause of failure is procrastination – planning to quit but never doing so. Here are some tips to get you started:
- Make your decision to quit final. Then reinforce it by throwing away everything that pertains to your habit: tobacco, cigarettes, lighter, pipes, and pouches. Leave nothing around to tempt you.
- Select someone who you can call whenever you feel like regressing. Before you start to smoke or chew tobacco, again call that person. An ex smoker is better.
- Make a list of the benefits of being a non-smoker. If you look hard enough you will find a million benefits of living a smoke free life – like “living longer”.
- Drink a lot of water. Many people find that it helps to avoid solid foods and drink only sugar-free fruit juices during the first 24 hours. This helps to flush out many of the impurities of tobacco. The second day, eat light meals of soups and fruit but no rich or highly spiced foods – and no alcoholic or caffeinated beverages. Most people find that a vegetarian diet, at least for the first week helps. Do not eat when you feel restless and nervous.
- Smokers develop a strong habit of putting something in their mouth. Often, quitting is easier if this habit can be continued with something that is safe. Because of its high sugar content, candy is not the best substitute. Many people choose sugarless gum, carrot or celery sticks, or toothpicks.
- Exercise will reduce weight gain. It will also relax you when you feel tense and help you to sleep better.
- For the first several days, take five deep breaths by an open window or out of doors every hour two. This will clear your lungs and may relieve a headache.
- Bathing or showering at least twice daily, morning and evening, ending with a cold dash or sponge, will invigorate you and wash away impurities on your skin.
- Have your teeth cleaned and your heart checked. Give your mouth that fresh feeling and your heart the exercise it needs.
- Do not give up.
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