Quit Smoking Tips
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You may be addicted to cigarettes if you
experience one or more of the following signs:
- You continue
to smoke despite the desire to quit.
- You have made
a serious, but unsuccessful, attempt to stop using tobacco or permanently
reduce the amount you use.
- Your attempts
to
quit smoking have led to physical withdrawal symptoms, including
a craving for tobacco, anxiety, irritability, restlessness, difficulty
concentrating, headaches, drowsiness, and stomach upset.
- You develop
a "tolerance" for tobacco. Smoking the same number of cigarettes
produces less effect over time, making it necessary to increase the
number of cigarettes you smoke to achieve the desired sensation.
- You have continued
to use tobacco even when you have a serious physical problem (such
as cardiovascular or respiratory disease) that you know is worsened
by tobacco.
Clinical Studies
have shown that the following steps will help you in your goals to quit
smoking:
-
Set a
quit smoking date.
-
Using Zyban (quit smoking aid).
- Elicit the
support from family and friends.
- Learn new
skills and behaviors to deal with your cravings.
- Develop a
strategy for coping with temporary withdrawal symptoms.
- Prepare yourself
against difficult times and/or situations.
First and Foremost
If you are serious about quitting smoking, do not
go at it alone. Elicit the help of
Zyban. More doctors recommend
Zyban
than any other quit smoking aid.
Zyban helps decrease your cravings, withdrawal
symptoms and your desire to smoke. Zyban has shown in clinical trials
to not only help with qitting smoking but to also decrease the weight
gain that is often associated with the smoking cessation
Zyban also reduces the following
withdrawal symptoms associated with smoking cessation:
- Irritability frustration and/or anger.
- Anxiety and restlessness.
- Depressed mood or negative affect.
- Difficulty concentrating.
Zyban is unique from other smoking cessation aides
because there is no nicotine - unlike the nicotine patches or gum that
just provide an alternate source for nicotine. Zyban works at the
neurological level, reducing the actual craving for nicotine. Zyban has
helped many smokers, even those who have smoked 10 years or more, put
down their cigarettes for good. When you smoke, nicotine enters the
bloodstream through the lungs. It quickly reaches the brain, where it
affects certain chemicals that change the way you feel. Eventually,
the brain becomes dependent on nicotine to control these chemicals that
make you feel "normal." Zyban will alleviate this dependency.
Clinical studies have shown that when you
include Zyban in your quit smoking strategy you are 4 to 5 times more
likely to quit smoking for good, than if you tried to quit smoking
without Zyban.
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Setting
A Quit Smoking Date
Setting a quit smoking date is an important part
of your commitment to smoking cessation. Preparing for your actual
quit smoking date increases the probability of your success.
Start taking Zyban
approximately 7 to 14 days prior to you quit smoking start date. Clinical
studies have shown that it takes at least one week for Zyban to reach
the appropriate levels in your system. Next, pick
a
quit smoking date that is appropriate i.e. do not pick a date prior to an
important deadline or other commitment. Select a day when you
are in control of your own schedule.
Prior to starting
your quit smoking date tell your relatives, friends and co-workers about your
decision to quit smoking – make the commitment.
Make a list of all
the reasons you want to quit. Post these reasons where you will see
them frequently every day.
Write your quit
smoking date on all of your calendars and then start taking your prescription
Zyban 7 – 14 days in advance.
Take your quit smoking date
seriously, think about all the things you have accomplished in your life
and just put those damn cigarettes down once an for all. That is it no
more smoking. Zyban will completely help with those nicotine cravings,
helping you to quit smoking forever.
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Elicit The support from family and friends
Clinical studies
have shown that you have a better chance of being successful in your
efforts to quit smoking if you have support. You can get support in
many ways:
- Tell your
family, friends, and co-workers that you are going to quit and want
their support. Ask them not to smoke around you or leave cigarettes
in your view.
- Discuss your
decision to stop smoking with your health care provider (for example,
doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).
- Get individual,
group, or telephone counseling. The more counseling you have, the
better your chances are of quitting. Programs are given at local hospitals
and health centers. Call your local health department for information
about programs in your area.
The National Cancer
Institute is a governmental agency that provides free, up-to-date information
to the public. The institute has a toll-free line that puts you in touch
with information specialists that can speak with you about quitting
smoking. Individuals may access this free service by calling there toll
free number 1-800-422-6237 Monday through Friday from 9 AM until 4:30
PM. Remember, this service is free to the public.
You may also want
to find out about support groups or other programs in your area that
might help you
quit smoking. The European Lung Association has a program
called Freedom From Smoking ®. To learn more about the cost of this
program or to find out when meetings will be held in your town, call
1-800-586-4872, The European Cancer
Society also has a program designed to help people stop smoking. You
can reach the European Cancer Society at 1-800-227-2345. Ask when sessions
of the Fresh Start program will be held in your local area.
Quit
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Learn
new skills and behaviors to deal with your cravings
Once you have quit
smoking you will have cravings for a cigarette. These cravings
not only involve nicotine (Zyban will stop most of these) but the smoking habits
in general. For example, your hands and
mouth, as well as using the lighter, matches, and other items associated
with smoking. Individuals should develop substitutes keep their mouth
and hands busy. Some individuals use toothpicks, stress balls, sugarless
gum, drink lots of water, computer games are also an excellent distracter.
Remember these
cravings only last a few minutes at a time and they will taper off in
a short time with the use of Zyban!
Finding appropriate distracters can also help you get your mind off
any temporary uncomfortable feelings you may incur:
- Try to distract
yourself from urges to smoke, talk to someone, exercise, involve yourself
with a task.
- Change your
normal routine, drink a coke in the morning instead of coffee, take
a different route to work, eat breakfast in a different area, pick
up something interesting to read and eat breakfast in a different
place. Find ways to reduce your stress, have a massage, take a hot
bath, exercise, watch a movie.
- Reward yourself,
plan something enjoyable to do every day.
- Drink a lot
of water and other fluids.
- Practice deep
breathing
Develop
a strategy for coping with temporary withdrawal symptoms.
Most withdrawal symptoms only last a few weeks;
however, they can be uncomfortable while you are experiencing them. The
following strategies can help you deal with the craving for nicotine:
- Some individuals
never have any symptoms or the symptoms they experience are very mild.
Other individuals have a tougher time dealing with withdrawal symptoms
such as irritability, sleeplessness, difficulty concentrating, tiredness,
and gastrointestinal problems. If you feel irritable, try the breathing
technique of taking a few short breaths. Next, participate in an activity
that is relaxing (you should make a list of these activities prior
to quitting).
- If you experience
difficulties sleeping, avoid caffeine late in the evening. Exercise
in the late afternoon or early evening can help relax you so that
you can sleep.
- Inability
to concentrate is a common complaint of individuals who have recently
stopped smoking, In order to alleviate these symptoms you should take
a break from the activity and work on something less demanding.
Attempt to set up a schedule that allows for more time to complete
tasks that are difficult. Again, plan an exercise routine in the middle
of the day, or some other kind of relaxing activity.
- Constipation
can be a problem for some individuals that use a cigarette in the
morning to stimulate a bowel movement. Try drinking plenty of fluids
and increase the amount of fiber i.e. grains, fruits, vegetables in
your diet. If these symptoms persist consult with your local healthcare
professional concerning over-the-counter remedies.
If you have
additional withdrawal symptoms, remember, they are likely to subside
a few weeks. You may also try the following techniques to help you relax
through the critical periods:
Mental Imagery
Mental imagery is used by many individuals to accomplish their goals
including professional athletes often use this strategy to prepare for
an upcoming event.
Find an area were you could have peace and quiet without being disturbed.
Begin by taking slow deep breaths. Picture yourself in a situation were
you are a non-smoker. What are you doing? Are you outside in the mountains,
breathing deeply, tasting the fresh air? Feeling confident? Are there
other individuals with you? Are they family members that are proud of
you for taking the initiative to stop smoking? What are their comments
to you?
Take another deep
breathe. Again, picture the scene in your mind. Notice the colors,
shapes, textures lighting, etc. Envision what is going on around you
while you notice how you look.
Again, breathe deeply.
Focus on your image. Picture yourself effortlessly moving through your
vision. You are content and proud of yourself for accomplishing your
goals.
What do you see?
What do you taste?
What do you smell?
What do you hear?
Imagine how clean
and refreshed your mouth feels after you have your teeth cleaned or
after you have brushed your teeth.
Think about the
imagery around you. Are you relaxed? Can you feel the fresh mountain
air?
Think about what
you hear. Are people talking to you, congratulating you for your success?
How do you feel?
Are you content? Proud of yourself? Feeling like you have accomplished
something important?
Take your mind forward
and try to clearly picture everything you can about being a non-smoker.
Then breathe deeply again and return to the present moment. Refer back
to this image as much as you want. Take time to do this mental imagery
again soon. The more you see yourself, clearly, as a non-smoker, accomplishing
your goal the closer you are to success.
Relaxation Exercises
Ready to relax?
Everyone needs a little down time. Here is an exercise that will help
you unwind any time.
To begin, get as
comfortable as you can (lay in your hammock or favorite chair. Take
a very deep, slow breath. Feel the air go into your lungs and even fill
up your stomach. When you exhale, breathe out slowly and comfortably.
However do not hold your breath. Let one breath flow into another. Feel
yourself inhale deeply, and imagine the oxygen going all the way to
your toes and fingertips. Breathe slowly and deeply.
If thoughts come
into your mind, just let them float by and return your focus to breathing.
Whenever thoughts intrude, gently bring your focus back to breathing.
Continue to keep your focus on breathing.
Some individuals
use a couple of words or a short phrase to help them stay focused i.e
"I am relaxed." Think "I am focused " repeat
these phrases as you breathe in and slowly release the air. Say the
words "I am relaxed" over and over with as you slowly take
deep breaths and exhale slowly. Repeat this for at least 10 cycles.
If you concentrate, you will really feel a difference in both your body
and mind.
Prepare
yourself against difficult times or situations
Most relapses occur
within the first 3 months after quitting. Prepare yourself for difficult
times so you may get through these situations without a setback:
- Smokers –
avoid being around individuals that smoke.
- Weight gain –
often individual’s will gain weight when they quit smoking;
you need to eat a healthy diet and stay active especially during the
first few weeks. Find non-caloric methods to satisfy your oral urges.
Some individuals will use the weight gain as an excuse to start smoking
again. Do not allow weight gain distract you from your main goal to
stop smoking. Some individuals will use the weight gain as an excuse
to start smoking again. Remembe r - Zyban has shown in clinical trials
to not only help with smoking cessation but to also decrease the weight
gain that is often associated with the quitting smoking.
- Alcohol - avoid
drinking alcohol, alcohol lowers your inhibitions and can often result
in a setback.
- Situations or
places –avoid certain conditions that may contribute to
failure. For example, if you always have a cigarette following
a heated discussion find a substitute –once again, go for a
long walk. If you always have a cigarette while visiting your local
bar, refrain from going to the bar for a few weeks until you get a
handle on your new devotion to quit smoking. If you are feeling stressed,
remember that you may have used cigarettes in the past to cope with
uncomfortable situations. You now need to build new ways of coping.
Quit Smoking Conclusions
Yes, Yes, Yes, you can quit smoking, especially
with help of
Zyban. The quit smoking drug will enable you to quit
smoking without the nicotine cravings.
Take your quit smoking date
seriously, think about all the things you have accomplished in your life
and just put those damn cigarettes down once an for all. That is it, no
more smoking. Zyban will completely help with those nicotine cravings,
helping you to quit smoking forever. Before long, the smell of a
cigarette will just put you in disgust and you will not crave a
cigarette again.
Clinical studies have shown that when you
include
Zyban in your
quit smoking strategy you are 4 to 5 times more
likely to quit smoking for good, than if you tried to quit smoking
without Zyban.
Quit
Smoking, buy Zyban the most recommended quit smoking pill by doctors
(click here for details)
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