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QUIT SMOKING CAMPAIGN
Edufive.com takes up this "QUIT SMOKING CAMPAIGN" as a part our social commitment towards the society and for the benefit of the Friends of Edufive.com.
SERIOUS ABOUT QUITTING SMOKING ?
Start Today ! Here are the steps for a quick start!
- Set the quit Date
- Tell your family,friends & Co-workers that you plan to quit
- Anticipate and plan for challenges you will face while quitting
- Remove Cigarettes from your imediate surroundings
How to quit smoking :
The most important step remains the first one, making the decision. Subsequently each one of us must assess what it is that will motivate us to quit. Given below are some tips that can be used.
- Many smokers feel that cigarettes give them energy. Such people should try gum, modest exercise, a brisk walk or a new hobby. But keep in mind, most smokers tend to put on weight, so watch your diet and do not start eating rich foods.
- If you gain weight while giving up smoking, don’t start dieting immediately. Wait until you have succeeded in giving up smoking first.
- If cigarettes help you to relax, try meditating, drinking a new beverage or some new social activity.
- Try choosing an opportune time to quit, such as when you are ill with a cold or flu and have lost your taste for cigarettes.
- On a 3"x5" card, make a list of what you like and dislike about smoking. Add to it and refer to it daily.
- Make a short list of things you have always wanted to buy. Next to each, write its cost. Convert each cost into number of packs of cigarettes. If you save the money each day, you will now be able to buy these items. Use a special piggy bank for collecting this money.
- Do not smoke after you get the craving until at least 3 minutes have passed. During that time, change your thinking or activity. Telephone somebody you can talk to until the craving subsides.
- Plan a memorable day for stopping. Choose a vacation, New Years Day, your birthday, a holiday, your child’s birthday, your anniversary. But don’t make the date so distant that you change your mind.
- If you smoke under stress at work, pick a date when you are away from work.
- Decide whether you are going to stop suddenly or gradually. If it is to be gradual, work out a tapering system so that you have immediate goals on your way to an ?I Quit? day.
- Don’t store up cigarettes. Never buy by the carton. Wait until one pack is finished before you buy another.
- Never carry cigarettes around with you at home or at work. Keep them as far away as possible. Leave them with someone or lock them up.
- Until you quit, make a smoking corner that is far away from anything interesting.
- Never smoke while watching television.
- If you like to smoke with others, try smoking alone. If you like smoking alone, try to find the company of people who do not smoke.
- Never carry matches or lighters around with you.
- Put away ashtrays or fill them with flowers or nuts. Walnuts will give you something to do with your hands.
- Change your cigarette brand so that you progressively smoke cigarettes with lower and lower tar and nicotine content.
- Always ask yourself, "Do I really need this cigarette or is it just a reflex?"
- Try to help someone else stop smoking.
- Each day try to postpone lighting your first cigarette of the day.
- Decide that you will only smoke on even or odd numbered hours or as the habit recedes, on odd or even dates.
- Keep your hands & Mind occupied.
- Make a major change in your habits. Seek new activities or perform old ones in new ways. Think of different ways to solve problems. Do things differently.
- Get out of the house if you tend to smoke more at home.
- Keep to places where smoking is not allowed, libraries, theatres, department stores or just go to bed early during the first few days when you are trying to give up smoking.
- Keep light reading materials, crossword puzzles or brochures to read during coffee breaks.
- Take a shower or do something where you cannot smoke.
- Brush your teeth frequently to get rid of the tobacco taste and stains.
- Visit your dentist after you quit and have your teeth cleaned to remove tobacco stains and stale tobacco taste.
- When you have a craving for a cigarette, take 10 deep breaths, hold the last breath while you light a match and blow it out with the exhaled breath. Put the match out in an ashtray, as you would have a cigarette. Pretend that it was a cigarette you put out. Then immediately start another activity.
- Only smoke half a cigarette and throw the rest away.
- After you quit, start using your lungs. Increase your activities and start moderate exercise, such as walks.
- Place a bet with someone that you can quit. Put the cigarette money in a jar each morning and forfeit it if you smoke, keeping the money if you don’t smoke by the end of the week. Gradually extend this period until you stop altogether.
- Purchase a money order equivalent to a year’s supply of cigarettes and give it to a friend for safe keeping. If you smoke in the next year, your friend keeps the money order. If you don’t, he gives it back to you at the end of the year.
- After you quit, decide on someone who you can call when you crave a cigarette. Never face the situation of craving a cigarette alone.
The Benefits of Quitting Smoking
What happens to your body when you quit smoking
If you smoke, your body is constantly working to try and repair the damage done by regularly inhaling more than 4000 toxic chemicals. Every hour, day, week, month and year that you go without smoking, your health will improve. You will feel immediate benefits when you quit as your body starts to repair itself. Quitting at any age is beneficial and does not only increase life expectancy, it also improves quality of life.
After 8 hours:
* Nicotine will start to leave your body.
* Your heart rate and blood pressure will begin to return to normal.
* The level of oxygen in your blood will start to increase.
After 12 hours:
* There will be almost no nicotine remaining in your body.
After 24 hours:
* The level of carbon monoxide in your blood will have dropped dramatically.
After 3 to 5 days:
* Your sense of taste and smell will improve.
* You will feel and sleep better and your breath, clothes and hair will smell fresher.
After 1 month:
* Your immune system will begin to show signs of recovery.
* You will experience less shortness of breath and be able to exercise more easily than before.
After 2 months:
* Your lungs will no longer be producing the extra phlegm caused by smoking.
* Your blood pressure level will return to normal.
* Your blood circulation will improve and blood will flow more easily to your hands and feet.
After 3 months:
* The cilia in your lungs will have recovered to efficiently clean your lungs and airways.
After 1 year:
* Your risk of dying from coronary heart disease will be half that of a continuing smoker.
After 5 years:
* Your risk of cancer of the mouth, throat and oesophagus will be half that of a continuing smoker.
After 10 years:
* Your risk of lung cancer will be less than half that of a continuing smoker.
After 15 years:
* Your risk of coronary heart disease and stroke will be almost the same as that of a person who has never smoked.
*Contents Adapted from Sources & all the material belongs to the respective owners. We don't claim any information rights.
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