Many smokers want to stop but find it hard because of tobacco’s addictive hold. In fact, most people need more than one attempt before they successfully stop. Here are some suggestions to you stop smoking.
Do your homework. Talk to ex-smokers. Find out how they stopped and what they found helpful. Find a treatment program. Enroll in Acu-Na’s 3- Week Quit Smoking Program. There are other Group programs sponsored by the American Cancer Society and the American Lung Association available in many communities. Your health care provider, a tobacco treatment specialist, and your states tobacco quit line 800-QUIT-NO (800-748-8669) or http://100quitnow.cancer.gove on the internet, can help.
Make small changes. Limit places where you smoke. Smoke outside. Don’t smoke in the car. Buy cigarettes by the pack instead of the carton. Change to a brand that’s less satisfying.
Pay attention to your smoking. As you prepared to stop smoking, pay attention to your behavior. When do you smoke? Where? With whom do you smoke? List your key triggers to smoking. Have a plan to cope with them when you stop. Practice coping with these situations without smoking. We can help you with this in our Acu-Na 3 week Quit Smoking Program.
Seek help. Participate in a formal program. The more help you get, the better your chance of success. Studies show that people who participate in formal programs are up to eights times more likely to stop smoking than those who try on their own.
Be motivated. The key to stopping is commitment. When Mayo Clinic studied the results of its own programs, it found that smokers who were more motivated to stop were twice as likely to be successful in stopping as those who were less motivated. List your reasons for stopping. To increase your motivation, add to the list regularly.
Set a stop date. Start “tapering down” the number of cigarettes per day. Tell your friends, spouse and co-workers your intention. Let them know how they can support your efforts.
Coping with nicotine withdrawal: Acupuncture helps with all of the following
|Craving||· Distract yourself
· Do relaxed-breathing exercises
· Realize that the craving will pass fairly quickly.
|Irritability||· Take a few slow, deep breaths
· Imagine an enjoyable outdoor scene and take a minivacation
· Soak in a hot bath
· Carry calming essential oil to sniff and help you relax. i.e. lavender
|Insomnia||· Talk a walk several hours before going to bed
· Unwind by reading
· Take a warm bath with magnesium salts
· Eat a banana or drink warm milk with some cardamum
· Avoid beverages with caffeine after noon
|Increased Appetite||· Make a personal survival kit that include straws, cinnamon sticks, sugar-free candy, licorice, toothpicks, gum or fresh vegetables.
· Our anti-smoking tincture
· Drink lots of water or low calorie liquids.
|Inability to Concentrate||· Take a brisk walk – outside if possible
· Simplify your schedule for a few days
· Take a break
· Sniff some eucalyptus essential oil
|Fatigue||· Get more exercise
· Get an adequate amount of sleep
· Take a nap
· Try not to push yourself for two to four weeks
|Constipation, gas, stomach pain||· Drink plenty of fluids
· Add fiber to your diet: fruit, raw vegetables, whole-grain cereals.
· Gradually change your diet.
Effects of quitting after:
- Your heart rate and blood pressure drop
- The carbon monoxide level in your blood drops to normal.
2 weeks to 3 months
- Your circulation improves, and your function increases
1 to 9 months
- Coughing and shortness of breath decrease, cilia (tiny hair-like structures that move mucus out of the lungs) start to regain normal function in the lungs, increasing their ability to handle mucus, clean the lungs and reduce the risk of infection.
- The excess risk of coronary artery disease is half that of a person who continues to smoke.
- Risk of cancer of the mouth, throat, esophagus (swallowing tube), and bladder are cut in half. Cervical cancer risk falls to that of a non-smoker. Stroke risk can fall to that of non-smoker after 2 to 5 years.
- Your risk of dying from lunch cancer is about half that of a person who is still smoking. The risk of cancer of the larynx (voice box) and pancreas decreases.
- Your risk of Coronary heart disease is that of a non-smoker.
These are just a few of the benefits of quitting smoking for good. Quitting smoking lowers the risk of diabetes, lets blood vessels work better and helps the heart and lungs to name a few. Quitting while you are younger will reduce your health risks more but quitting at any age can give you back years of life that would be lost by continuing to smoke.
Become a Non-Smoker Today!
Call Acu-Na Wellness Center today and enroll in our 3-Week Quit Smoking Program.