Sunday, July 12, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Snacks to Keep You Busy

When you feel the urge to smoke, have a snack that keeps your hands and mouth busy. Buy a bag of shelled peanuts to eat, so that you have to work at shelling each nut. Do the same with sunflower seeds. Make a big bowl of popcorn, a good low-fat snack. Practice catching pieces in your mouth.

I am Doing Better

It has been roughly 36 hours since I have had my last cigarette. It has been a bit of a struggle. But I think I am doing okay. I have read that the cravings come and go, but sometimes I feel like it is a constant craving. The 'nicotine monster' wants to be fed. I will do my best to ignore him.

We went to a block party yesterday. I found myself looking around for someone smoking a cigarette. Strangely, I did not see 1 person smoking. I thought that was very weird. There must have been 30 or 40 adults there and I did not see a single one of them smoking. Maybe it was because most of them had kids and either did not want to smoke around their kids or had quit smoking altogether because they had kids.

We have a baby shower this afternoon so we will see how that goes. I know that there will not be any smokers in our group. But it is at a banquet facility so there might be someone there outside our group that smokes. I know that I should not smoke at all, but will 1 cigarette kill me?

Saturday, July 11, 2009

Not Quite There Yet

Okay, so I have a bit of a confession to make. I have not quite quit smoking yet, but I am trying. I did intend to quit on July 5th. But on the morning of July 6th I was on a plane heading down to go through my dad's things. I did not bring any cigarettes with me. I thought I was doing good. I don't recall having a craving, but I did find myself buying a pack of cigarettes at the gas station that was right next door to our hotel. So I smoked the pack throughout the course of 3 days. I had the last one at the airport waiting for our flight home. That was going to be my "last cigarette". The morning after I got back home, I had to go to work. Again, I had no intention of smoking. But the cravings became too great. I went out in the early afternoon and bought a pack. I do not bring it home with me. It stays at work. The first night wasn't so bad because I knew I would be back at work the next morning and could have a cigarette then. But now that it is the weekend, I have to wait 2 days to get back to my cigarettes.

Maybe it will be a good thing. Maybe I won't be craving them by the time I get back to work Monday morning. But that might also be a bad thing. What if I am not craving them, but they are there? I don't think I will have to power to throw them away. I guess I will have to see what happens Monday.

Right now I need to focus on getting through the weekend. Just take 1 day at a time. That is all I can do. If I keep thinking about having a cigarette when I get to work on Monday morning, it will drive me crazy! So I need to find other things to keep myself occupied today.

Wish me luck!

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Relaxation Is Easier Than You Think

Consciously relaxing your body and mind is really helpful, not just in the early days of quitting, but as a way of dealing with stress in your life from now on. Relaxing can be pretty easy to do, once you get the hang of it. Simply close your eyes and breathe naturally, picturing your breath as it flows in and out of your body. You may want to imagine your breath filling your body with energy, and then pulling all tension out with it as you exhale.

Friday, July 10, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

A Question Of Priorities

Sometimes you have to make quitting your #1 priority; which can mean putting your social life on hold during the early days. If you must socialize in risky environments, perhaps your party friends can help you by smoking less around you, etc. This is your quit, and you need to do whatever you can to not smoke. The responsibility is yours.

Thursday, July 9, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Caffeine and Nicotine

For many people, coffee is strongly associated with smoking. If this is true for you, try changing your coffee drinking routine. Sit in a different chair or room, or take your coffee differently. Changing your coffee mug may help, too. While you drink coffee do something different than you usually do; you could try reading quit-smoking literature, for example. If you go out for coffee, go to a non-smoking place. Some people choose to switch to another hot beverage and avoid drinking coffee altogether in the early days of quitting.

Wednesday, July 8, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Avoid Excess Sugar Consumption

Avoid eating any foods high in refined sugars, carbohydrates, and fat. Eating a well-balanced diet of healthy foods, such as fruits, vegetables, and low calorie snacks is a good way to minimize weight gain. To avoid excess sugars and fat, start reading food labels. It is also helpful to avoid alcohol when you are quitting smoking. This can help to reduce your chances of relapse. Some people also choose to avoid coffee when they are quitting. If you find it hard to avoid smoking when you drink coffee, you may want to try another beverage of choice like tea or hot cocoa.

Tuesday, July 7, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Dealing with Frustration

You may be finding that the little problems in life seem incredibly difficult. This is an effect of withdrawal from nicotine and WILL pass in a couple of weeks. You don't have to smoke to deal with frustration. You can choose a different response. How have you seen other people handle frustration, in healthy ways? To let go of frustration, get alone for a few minutes and take a few deep breaths, slowly counting to ten for each inhale and exhale. You could try clenching your fists for a count of five, then shaking out your hands several times; imagine getting rid of some of that frustration as you shake your hands out, like a dog gets rid of water by shaking after a swim. Do this several times, followed by a few slow and calming breaths.

Monday, July 6, 2009

Quitnet.com Tip of the Day

My quitnet.com Tip of the Day:

Dealing with cravings

You've done it. You've made it well into your quit day and you are still smoke free! You're probably beginning to have cravings for tobacco, however, and are wondering how you are going to deal with them. Craving a cigarette can be hard to deal with but remember -- cravings are temporary and pass in a few minutes. Fight the urge to smoke with the Five D's: Delay (until the urge passes); Deep breaths; Drink water; Discuss your cravings; and do something to Distract yourself (like exercise one of the other four D's, for example).

Sunday, July 5, 2009

Quitnet.com Tip of the Day

Here is my quitnet.com Tip of the Day:

Quit Day!

Quit Day - Congratulations!!! This is it, the moment you've prepared for, anticipated and even dreaded. Fear not! A vast majority of successful quitters will tell you that their fearful expectations were always far worse than the reality of quitting smoking itself. This is your quit! Nothing in the world can make you throw it away, and all the power in the world is available to help you succeed. How about logging on to the QuitNet and announcing your quit in the forums? Such a public commitment to your quit can really make a difference. You'll get cheered on by many others successful in their quits- so be prepared to stand up and take a bow!

Day 1

My quit day has finally arrived. I feel a little strange. Actually, I am not sure how I feel. I feel that I need to go out for my morning cigarette. But I have to remind myself that I do not do that anymore. So instead I am eating an apple. I think I will have to keep myself busy today to keep my mind off of smoking. I almost wish that I could stay in my bedroom all day. I know that there are going to be several situations today where I will feel the "urge" for a cigarette. I will just have to find a way to get through them. Maybe I will stop at the grocery store and pick up some vegetables like celery or carrots and use them as props. When ever I feel the urge for a cigarette I will pretend that a stick of celery or a carrot is a cigarette.

I will check back in tonight to let you all know how Day 1 went.

Friday, July 3, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Log On, Don't Light Up!

You're almost there...your quit day is today! One the best ways to get through the process of quitting smoking is to have support. Thats where the QuitNet can really help. When you feel like lighting up, log on to the "Q" and read or post a message in the forums, participate in one of the chat rooms or check your Q-Mail. Since most cravings last less than 5 minutes, a short distraction is all you need. You CAN do this. Good luck!

Thursday, July 2, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Tell Your Family and Friends!

As part of preparing for your quit-date, you may want to get some support from your family and close friends. Think about the ways that they can be helpful to you, and then communicate those ways to them. For example, will you want to be asked about how your quit-attempt is going, or would you like to be left alone on this topic unless you bring it up? Also, if you discuss with them, before your quit-date, the fact that you might be a bit hard to live with for a while, they’ll be less likely to take your irritable behavior personally.

Wednesday, July 1, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

A Little Exercise is Better Than None

Exercise can be very helpful when you are trying to quit smoking. Smokers are less likely to exercise; conversely, people who exercise regularly are less likely to smoke. Adding even a moderate amount of exercise can burn calories and increase metabolism- helping to avoid or minimize weight gain. Also, regular exercise can reduce stress and enhance your sense of well-being (by increasing metabolism and dopamine synthesis in the brain). NOTE: If you are considering starting a new exercise program, talk to your doctor first. Your physical capability may not be on a par with your enthusiasm. Normally, it helps to set modest goals at first, and increase your activity gradually. Start with goals you know you can achieve, and increase the challenge after you've developed the HABIT of exercise.

Tuesday, June 30, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

What Are You Afraid Of?

What are your fears about quitting smoking? Put them down on paper and take a look at them. Maybe you didn’t even know that these fears were lingering in your mind, keeping you from trying to quit. Are you afraid you’ll lose certain friends, or lose an image you think smoking gives you? Be honest with yourself and you may find you’re better able to think about seriously trying to quit.

Monday, June 29, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Consider How Smoking Molds Your Life

Spend some time considering, and even writing down, how smoking affects you. Have you noticed signs of being addicted to nicotine, such as having really strong cravings in the morning, or having to leave for a smoke during a movie? What habits have you built around smoking? Do you always smoke after meals? Do you smoke as a way to deal with feelings/stress? As you become more aware of the role smoking plays in your life, you'll discover ways to change.

Sunday, June 28, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Keep Lots of Healthy Food On Hand

In preparation for quitting, get in the habit of keeping your kitchen well-stocked with fruits and vegetables. You'll then have something to reach for when you get a craving. Cut your favorite veggies into sticks and put them in baggies. Eat baby carrots. Keep a bowl of grapes in the fridge, washed and ready to eat. Put apples in the living room. When you read or watch TV, you'll have an apple to reach for in place of a cigarette. By the way, if you're angry, apples and other crispy foods have a loud, satisfying crunch.

Saturday, June 27, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

What Small Changes in Lifestyle Can You Make Now?

Be realistic when preparing to quit. When thinking of things to replace smoking with, choose activities that you like to do and that will work for you. Don't plan to jog two miles a day if walking around the block is difficult for you, for example. Pick a quit-day when you can focus mostly on quitting and not on any work that needs to get done, or on visiting relatives, etc. Think about changes that you can start making now to make quitting easier-like taking a walk after lunch. Small, but realistic, changes will make all the difference when you quit.

Friday, June 26, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Effects on other people

As an ex-smoker, you may find it motivating to consider the effect of your smoking on other people. Knowing that secondhand smoke is harmful, even potentially fatal, to those around you might make you think twice about the effects of your smoking. Even your pets, you may realize, are adversely affected by secondhand smoke.

Thursday, June 25, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Question Your Motives For Smoking

An ex-smoker suggests one way to help you think about quitting. Write out the answers to these questions: What has smoking done for me? What has smoking done to me? Am I able to enjoy all the activities I did when I wasn’t smoking? What makes me want to quit? We also recommend you use our own diagnostic 'Why Do I Smoke?' tool. It'll not only give you a little insight, but make some suggestions for treatment, as well.

Wednesday, June 24, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

Find New Ways to Deal With Stress

Many people become used to smoking as a way of dealing with strong feelings and stress. It’s possible to find other ways to handle anger, frustration, sadness, and joy, however. In the days before your quit-date, notice why you smoke, and what feelings you’re having at the time you light up. It's wise to write theses things down. It won't take you long to identify certain patterns in your daily smoking routines. Much of this patterning will be directly tied to mental/emotional stressors. You have a choice about how you cope with your feelings -- smoking a cigarette is a choice you can turn down. Think of other ways to handle feelings. You can walk, talk (on the phone or in person), exercise, sleep, pray, meditate, write in a journal, do a hobby, go to the movies, or any one of hundreds of other possibilities. Try to choose one of these instead of smoking; watch how quickly your focus turns away from your strong emotion and how quickly that feeling can disappear.

Tuesday, June 23, 2009

Quitnet.com Tip of the Day

The quitnet.com Tip of the Day:

When Do You Smoke?

Some people find it helpful to keep track of how many cigarettes they smoke each day, and when they smoke them. Try this for a few days: each time you’re about to smoke, take 10 seconds to write down what time it is and why you are smoking (for example: 9:00 am, smoked 1 cigarette with coffee). You might already know that you always smoke after eating, for example, but may not realize that you always have a cigarette as soon as you step out of the house or leave work. Noticing patterns can help you decide how to change these patterns, and how to come up with things to do instead of smoking at these particular times.

Monday, June 22, 2009

Quitnet.com Tip of the Day

This is the quitnet.com Tip of the Day:

Is Your Doctor 'Up To Snuff'?

Over the years a variety of devices and remedies for quitting smoking have been developed. Believe it or not, doctors and other health-care providers are not always knowledgeable about current quit-smoking methods; most medical schools only briefly touch on smoking cessation, if at all. We quitters often have to educate our own healthcare providers (though that's changing rapidly)! If you have any questions about which quit-smoking technique or product is best for you, ask your doctor or pharmacist, but don’t be afraid to question their level of quit-smoking awareness. You deserve the best medical help you can receive during your quitting experience.

Sunday, June 21, 2009

Quitnet.com Tip of the Day

Here is the quitnet.com Tip of the Day:

Hang Out With Non-Smoking People

If you want some motivation to quit smoking, start spending time with non-smoking people. Notice how their hands are free to do what they want to do. Notice that they don’t smell like smoke, and that they are generally more active than smokers. Ask your non-smoking friends and colleagues how they deal with stress, boredom, or joy, and ask if you can call on them during your early recovery. They might have some useful ideas for you when finally quit smoking yourself.

New Incentive to Quit Smoking

For those of you that have been following my blog, you know that the main reason that I am quitting smoking is because my wife and I are expecting a baby in September. Since my father is the reason I started smoking in the first place, I did not want to make the same mistake. I do not want my son to know me as a smoker or to pick up this nasty habit from me. I also want to be there for my kids and family for as long as I can. I want to watch my kids grow up, go to college, get married, and start families of their own.

I now have a new incentive to quit smoking. I got a phone call yesterday morning informing me that my father has passed away. It was not an unexpected phone call. In fact, I was quite relieved that he is finally at peace. He had a stroke back in March and his health quickly deteriorated from that point. When they found that he had a stroke, they also found that his kidneys were failing, his liver was failing, and his lungs were not good. I went to the hospital to see him and knew when I left that it would probably be the last time I would see him alive. And it was. He was only 67 years old.

There are a few things that he said when I saw him in the hospital that I will never forget. He told me that he was scared of dying. Even though the stroke caused significant damage to his memory and he was doped up on medication, he knew his days were numbered. I could almost see regret in his face. I think when you are at the point in your life, when you are looking death in the face, it really makes you stop and think about your life. What regrets do you have? Would you change anything? Would you do something different?

Something else that he told me was that I needed to quit smoking. That kind of took me by surprise. He knew that I had been smoking for the past 20 years, and he is just now getting on my case? I believe that he knew that being a heavy smoker and a heavy drinker for a good chunk of his life had finally taken its toll on his body.

After seeing my father laying in the hospital, knowing that he was going to die, I knew that I did not want to end up like that. Yes, it is true that we cannot control everything that happens to our health as we get older. But there are things we can do to attempt to live longer and healthier lives. And not smoking is one of those things.

It seems almost ironic to me. The man who got me smoking in the first place is the same man that will get me to quit smoking. Thanks dad. I love you.

Saturday, June 20, 2009

Quitnet.com Tip of the Day

Now that I have reached the 2 week mark until my quit date, quitnet.com has started sending me tips of the day. Here is today's tip...

Drink Lots of Water

Drinking lots of water is probably the single most effective way to cleanse the body of nicotine, thereby decreasing the duration and severity of withdrawal symptoms. As you prepare to quit smoking, refill all your ice-cube trays, so that when you quit you’ll have plenty of ice for cold water. You can also make juice pops, using ice-cube trays or paper cups with popsicle sticks inserted. Fill with your favorite juice, freeze, and enjoy whenever you’re having a nicotine craving (studies indicate that drinking cold water can actually remove an urge to smoke!).

Saturday, June 13, 2009

Quitnet.com Tip of the Week

Here is the Quitnet.com tip of the week...

Start Your Quit Cleanly

A day or so before your quit, do a few loads of laundry. Wash your clothes, jackets, bed linens and anything recently exposed to cigarette smoke. On your quit day, you'll have clean-smelling clothes to wear, and a clean, fresh bed to climb into.

Monday, June 8, 2009

The Real Countdown Begins!

For those of you who have been following my blog, you know that I have been working on quitting smoking for almost 2 months now. I devised a 2 phase quit smoking plan and have been following it. My quit date is set for July 4th...Independence Day! I now have less than 1 month until I walk away from the cancer sticks for good.

I will admit that there are some days that I have doubts that I can do it. But I think I have more days that I feel I can do it. I believe that my current level of addiction is very minimal. Right now my biggest struggle is with the habit. For example, we were putting together the baby's crib this weekend and I got a little frustrated toward the end. I wanted a cigarette. That is my usual response to frustration. But this time I did not go out for a puff. I took a couple of deep breaths and continued to work on the crib. During these last days and weeks before my quit day, I will be focusing on my triggers. I will need to come up with some alternatives to smoking when I have a trigger. If anyone has some good ideas, I would love to hear them.

I am currently smoking about 10 cigarettes a day. Although, technically I think I am smoking less than that. Yes, I light 10 cigarettes a day, but with SmokeSmart I feel like I am just sucking in air for the first half of the cigarette. So I feel that I am only smoking a half of a cigarette at a time and not a whole one. And there are times that I get about half way through a cigarette and I get a bad taste in my mouth. So I put it out.

Wish me luck during these next few weeks. I think I may need it.

Sunday, June 7, 2009

Quitnet.com Tip of the Week

Here is this week's quit smoking tip from quitnet.com:

Weight Gained or Lost
Don’t let your fear of gaining weight stop you from quitting smoking, or trick you into relapsing. You’d have to gain at least 75 pounds to cause as much danger to yourself as a one-pack-a-day habit does. You may temporarily eat more food while in nicotine withdrawal, but that issue can be dealt with at a later time. Many new non-smokers do not gain weight at all; some people actually become thinner.

Saturday, May 30, 2009

Quitnet.com Tip of the Week

Quitnet.com is a quit smoking support website. It is free to join and is chock full of support. One of the things that I signed up for was their weekly quit smoking tips email.

Here is this weeks tip:

Booze And Smokes
If you must drink during your early quit, try to avoid getting drunk. Nicotine and alcohol have similar effects on the brain's 'pleasure pathways', but alcohol often lowers inhibitions, and because we usually drink and smoke together, there's a behavioral component to beware of as well. This is where your friends (if they are true friends) can really help out during tough moments. Eventually, you'll be able to adjust to drinking without smoking.

Tuesday, May 26, 2009

Smoking Is Bad For Your Back?

Last fall I started waking up in the morning with lower back pain. At first It thought it was either the way I was sleeping or maybe our mattress. In November I went to the annual Health fair at work and there happened to be a chiropractor there giving free assessments. So I figured I would talk to him about my morning back pain and let him assess my back. I have been seeing him ever since and although I do have occasional pain in the morning, it is not nearly as bad as it was. Each week I see the chiropractor I get a "Topic of the Week" article that talks about different aspects of health and chiropractics. This weeks article is titled "Smoking's Connection to Back Pain." How fitting for someone who is trying to quit smoking! I want to share some highlights of the article with you. But first, I must give credit where credit is due. The article is courtesy of Brican Systems Corporation. The writer and editor of the article is David Coyne. The writer is Dr. Christiane Guenette, DC. Now that that is out of the way, lets get on with the article...

Tobacco smoke contains 4,000 chemicals. Fifty of those chemicals are linked to cancer. Ingredients like nicotine and carbon monoxide constrict the arteries and interfere with blood circulation. This results in oxygen and other nutrients not being properly circulated. The nerves in the spine weaken and wither. Without sufficient oxygen and nutrients, your spine is unable to repair and heal itself.

A long term study from Johns Hopkins University showed a definite link between smoking and developing lumbar spondylosis (a term doctors use to refer to spine degeneration, neck and back pain). Researchers studied 1300 physicians over several decades. They discovered that physicians who had a history of smoking, along with higher cholesterol levels, were more likely to suffer from lumbar spondylosis.

Smoking is also a key component in atherosclerosis - a dangerous condition in which plaque builds up in your arteries. When it hardens, the plaque reduces the amount of space available for your blood to circulate. This can lead to heart attack or stroke. As it relates to low back pain, atherosclerosis disrupts proper blood flow in the abdominal arteries that feed the spine. The spinal discs can become brittle and painful.

As well as lack of nutrients, there's another cause of smoking related back pain: smokers frequently cough. This reaction stresses the back's lumbar discs and over time this can cause pain.

There is also indirect reasons why smokers suffer from back pain. The are often less physically active. And if they sustain a back injury, smokers more sedentary ways often slow recovery. Inadequate exercise can lead to back pain.

Surprisingly, the damage to the spine from smoking is not limited to adults. A Canadian study showed adolescent smokers are more likely to complain of back soreness. The study also revealed "a history of low back pain is predictive of future problems. As such, prevention of disability from back pain in adulthood."

The article then concludes with Tips for quitting smoking. Since I have covered tips to quit smoking in previous posts, I will not repeat myself. I thought it was a good article. Who would have thought that smoking may be responsible for my back pain?

Monday, May 25, 2009

Four Basic Strategies for Quitting

I am a pack rat. I always have been, although I am trying to stop. I have a hard time throwing things out...you never know when you might need something! I was cleaning out my closet yesterday, making some room for some of the baby's things and came across a bag full of literature that I picked up from the annual health fair we had a work last November. I threw out most of it, but found a brochure that is full of good and interesting information for those that are planning on quitting smoking. See, you never know when you might need something. Back in November I was only thinking about quitting and not really serious about it yet. Now that I am seriously quitting smoking, I found that I could use it. And I thought I would share some of the information with all of you. The brochure is titled Smoking Cessation: New Ways To Quit and was written by Harvard Medical School.

The Hazards of Smoking

  • Tobacco is responsible for 1 of every 5 deaths in the United States. That adds up to over 435,000 lives lost each year.
  • The average non-smoker lives about 14 years longer than the average smoker.
  • Smoking is a major cause of chronic illness in over 8.5 million Americans. It is also a major cause of cardiovascular disease, including heart attacks, strokes, and peripheral artery disease.
  • About 20% of all cardiac deaths are caused by smoking.
  • At least 90% of all patients with emphysema owe their lung disease to smoking.
  • Chronic bronchitis and pneumonia are among the other lung diseases are that increased in smokers.
  • Smoking contributes to many other health problems ranging from cataracts, sinusitis, and dental disorders to aging skin, heartburn, osteoporosis, and poor pregnancy outcomes.
  • "Light" and "low tar" cigarettes are no safer than high-test brands. The only truly safe dose of tobacco is zero.

The Benefits of Quitting

  • Within days of quitting, your blood vessels will regain as much of the normal functions that are damaged by smoking.
  • Within weeks of quitting, you'll be able to taste food better and your sense of smell will recover from tobacco's assault.
  • Within months of quitting, symptoms of chronic bronchitis ease up.
  • Within a year, lung function improves.
  • Within 2 to 5 years, the risk of heart attack and stroke is reduced.
  • Within 5 years, the risk of lung cancer begins to drop substantially.
  • Each pack of cigarettes costs the United States $7.18 in medical care and lost productivity.

How to Quit: Four Basic Strategies for Quitting

1. Do it yourself

o Make a list of reasons to quit and another list of people who have kicked the habit. The first list will remind you why quitting is important, and the second will show you that folks who are no stronger or smarter than you have succeeded. Keep your lists handy and refer to them whenever you begin to waver.

o Try to get other smokers in your household or circle of friends to join you in quitting.

o Pick a quitting date and stick to it. Plan to quit on a special day, such as a birthday or the American Cancer Society’s Great American Smokeout event on the third Thursday of each November. Steer clear of stressful periods, and avoid holidays if you are likely to be invited to smoke-filled parties.

o As your quit date approaches, throw out your ashtrays, clean your house, car, and clothes, and clean your teeth. Once you’re away from it, you’ll see that smoking stinks.

o Anticipate withdrawal symptoms such as grumpiness, restlessness, irritability, hunger, headache, anxiety, and drowsiness or insomnia. The discomfort usually peaks 1 to 3 weeks after you quit, and then it gradually diminishes. To get through the rough patches, stock up on low-calorie snacks and sugarless gum or candy to keep your mouth busy. Plan enjoyable diversions to keep your mind busy. Think of ways to keep your hands busy.

o If you feel tense, try meditation, deep breathing, or yoga.

o Begin an exercise program. It will relieve tension, promote good sleep, and help control weight gain. Walking 30 minutes a day can also help.

o Stay away from secondhand smoke. Don’t even think about smoking “just one” — even a single puff will set you back.

o Reward yourself. Put your tobacco money aside and then spend it on a special treat.

o Think positively—you can quit. Take it one day at a time. And if you slip, try, try again—either on your own or with one or more of the other strategies for quitting.

2. Behavioral support

Quitting is your responsibility; it may be hard, but it doesn’t have to be lonely. Many employers, health plans, and hospitals offer individual or group counseling. Your doctor or your local chapter of the American Lung Association or American Cancer Society can refer you to a program in your area. Telephone support can also help; you can try it for yourself by calling the National Smoking Cessation Hotline at 800-QUIT-NOW. Hypnosis is another alternative that has helped some smokers break free.

3. Nicotine-replacement therapy

Nicotine replacement is safe. You’ll get less nicotine than from cigarettes, and you won’t get any of the tar, carbon monoxide, and other damaging substances in tobacco. Plan to start nicotine-replacement therapy on the day you quit smoking. If you are a heavy smoker, you’ll need higher doses. Estimate how much nicotine you need based on an average of 1 to 2 milligrams (mg) of nicotine per cigarette. Start with the full dose, then gradually taper down over several months. Under-dosing is more common than overdosing, but you should not smoke while using nicotine-replacement therapy.

Here is a quick view of the options for nicotine-replacement therapy:

o Nicotine patches are available over the counter.. Place a new patch on clean, unbroken, hairless skin each day; you can leave it in place all day. You can reduce the dose every one to two months as your nicotine addiction resolves. Mild skin irritation is the most common side effect.

o Nicotine gum (Nicorette) is available over the counter. Chew a piece of the gum whenever the smoking urge surges, up to 30 pieces a day. Aim to wean off the gum in about three months if possible. Some people find the taste unpleasant, and some develop hiccups or indigestion.

o Nicotine lozenges (Commit) are available without prescription. A typical schedule calls for one lozenge every one to two hours for six weeks, then every two to four hours for two weeks, and then every four to eight hours for the final two weeks. Side effects may include an unpleasant taste, nausea, indigestion, or mouth tingling.

o Nicotine inhalers (Nicotrol inhaler) are available by prescription. Each cartridge delivers a “puff” of vapor containing 4 mg of nicotine. The average dose is six to 16 cartridges a day for up to 12 weeks, followed by a gradual reduction in dose over the next 12 weeks. Side effects may include mouth or throat irritation and cough.

o Nicotine nasal sprays (Nicotrol NS) are available by prescription. Each spray delivers 0.5 mg of nicotine. Use one spray in each nostril whenever you feel the urge to smoke, up to a maximum of 10 sprays an hour or 80 a day for three months. Side effects may include nasal irritation, sneezing, tearing, and cough.

Remember that nicotine replacement works best when combined with behavioral support, prescription drugs, or both. And smoking cessation always requires a good dose of willpower.

4. Prescription drugs

o Bupropion (Wellbutrin, Zyban) was initially approved to treat depression and was then approved for smoking cessation. It does not contain nicotine and can be used in combination with nicotine-replacement therapy. Start taking bupropion one to two weeks before your quit date. Possible side effects may include dry mouth and insomnia; seizures are very rare.

o Varenicline (Chantix) is the newest drug approved for smoking cessation; although experience is still limited, it also promises to be the most effective. It blocks nicotine receptors in the brain while also partially stimulating these receptors to reduce nicotine withdrawal symptoms. Nausea is common, and bad dreams may occur. Reports of accidents and visual abnormalities are also being investigated by the FDA. More research is needed.

Pretty good information, huh? I know it was a lot to read, but I hope you at least skimmed it. If you would like to read more literature written by the Harvard Medical School, please visit www.patientedu.org and type smoking in the search box towards the top right-hand side of the page.

If you are serious about quitting smoking, you can do it. There are several alternatives to help you quit. The trick is finding out which way will work best for you. Just because you know someone that was able to quit using the nicotine patch does not mean you will be able to do the same. Everyone is different. But the one thing that all ex-smokers share is the will and the desire to quit. If you have the will and the desire, you can quit. Believe in yourself. Don't have doubts. Make up your mind that you will quit, and do it!

Sunday, May 24, 2009

SmokeSmart Works

For those of you who have been following my blog, you know that I have been using SmokeSmart to reduce the amount of nicotine that I put into my body. I started using SmokeSmart during Phase 1, and am continuing to use it now that I am in Phase 2 of my quit smoking plan.

Although I could feel the difference when I added an additional puncture to my cigarettes using SmokeSmart, I never really had proof that that the device actually worked. I guess I thought it was a little psychological. I read the information about SmokeSmart and could feel the difference when smoking a cigarette, but I think deep down I was a little skeptical. The information that I read about SmokeSmart sounded logical, but how could puncturing a filter reduce the nicotine that gets inhaled?

After yesterday, I believe that it SmokeSmart actually works! We went out to register for baby stuff (we are expecting a boy in September), and then to my mom's for a barbeque. I grabbed my cigarettes and a lighter before I left, but somehow forgot to grab SmokeSmart. I realized this when we got to Baby's R Us and wanted to have a cigarette before we spent the next 2 or 3 hours walking around the store putting stuff on our baby registry. I had 2 choices. I could either not smoke at all, or try to just smoke half of the cigarette. I chose the latter. And to be honest, I think that half of a cigarette was more than I needed. I felt satisfied. I think the first drag was a little overwhelming. It was STRONG! So I have proved to myself that SmokeSmart is working for me.

Saturday, May 23, 2009

Quitnet.com Tip of the Week

Quitnet.com is a quit smoking support website. It is free to join and is chock full of support. One of the things that I signed up for was their weekly quit smoking tips email.

Here is this weeks tip:

Find Your Own Path
Your quit-smoking path is yours alone. Each person's recovery is unique to that person. Some things will be easier for you than for others, and some harder. Try not to compare too much; better to focus on what YOU need to do on a day-to-day basis. You don't need to find which path is the 'right' one so much as you need to discover what YOUR path is, and then get on it.