Friday, May 2, 2014

You Can Quit Smoking

Quit Smoking Permanently
- 1 -
Quit Smoking Permanently-
2 -TABLE OF CONTENTS
INTRODUCTION ........................................................................ 3
ARE YOU READY TO QUIT SMOKING? ....................................... 8
WHY YOU SHOULD QUIT RIGHT NOW ..................................... 14
THE HABIT.............................................................................. 18
STOP SMOKING AIDS.............................................................. 19
THE TRUTH ABOUT THE PATCH ............................................... 21
CHANTIX WARNING................................................................ 28
NICOTINE GUM: DOES IT REALLY WORK?............................... 29
OTHER STOP SMOKING AIDS .................................................. 35
TIPS TO HELP YOU ACHIEVE YOUR GOAL ............................... 38
CONCLUSION .......................................................................... 41
FINAL WORDS ........................................................................ 43
Quit Smoking Permanently
http://www.YOURDOMAIN.com
- 3 -Introduction
In  the  last  twenty  or  so  years,  smoking  has  lost  the
popularity that it once held for many people in nearly every
demographic in the world.
Before this time, it seemed as though everyone would light
up  just  about  anywhere.   You  would  go  into  a  hospital
emergency  room  and  see  the  doctors  and  nurses  having  a
cigarette in the lobby with injured and sick patients who were
smoking cigarettes as well.
Some facts worth noting:
1.  Smoking is the #1 cause of death in America responsible
over 400,000 deaths per year.
2.  If you combine poor diet, sedentary lifestyle, and obesity,
it will be about 400,000 deaths per year.
Up until very recently, people have had to rely on a variety of
nicotine replacement therapies, which have been prescribed
by their doctor or sold over the counter. These include:
3.  Nicotine gum
4.  The Nicotine Patch
5.  Lozenge
Quit Smoking Permanently
- 4 -6.  Nasal Spray or inhaler
7.  Anti depressant pills like Wellbutrin which was rebranded
and Zyban
The first question you were asked when entering a restaurant
was “smoking or no smoking?”
Stars  smoked  on  the  big  screen  and  on  television.   There
were  commercials  for  every  brand  of  cigarette  on  the
market.   It  was  commonplace  to  see  even  young  children
lighting up with out a thought given to it.
Mothers  would  have  a  baby  breastfeeding  while  smoking  a
cigarette.  Smoking  was  popular  and  the  new  rage  and
everyone was doing it.
Targ et ing  c hildr en & young  adults, the t ob acc o
comp anies would almost guarant ee a long  t erm
cust omer that would b ring them in a lot of  money.
Also  in  the  past,  many  of  the  advertising  campaigns  for
cigarettes, those who smoked were deemed as heroes.   The
Marlboro  Man  was  glamorized  in  those  days  as  a  man  who
enjoyed a quality smoke after a hard day on the range.
Quit Smoking Permanently
- 5 -In  more  recent  times,  Joe  Camel  has  become  the  icon  for
Camel  cigarettes  and  has  a  very  smooth  and  cool  persona
that is aimed at attracting younger more “hip” smokers.
This  type  of  marketing  has  gone  along  way  to  keep  people
interested  in  smoking  and  many  start  smoking  before  they
are even old enough to vote.   It is much harder to break a
habit that starts when the person is young.
Young  people  have  less  control  over  the  pleasure  sensors
that are triggered by nicotine and addiction can be brought
on  much  more  swiftly  in  younger  person  than  in  a  more
mature smoker.
By targeting children or young adults, the tobacco companies
would  almost  always  guarantee  a  long  term  customer  that
would bring them in a lot of money.
These  types  of  advertising  are  highly  immoral  and  in  more
current times have been cut back because of the amount of
under  age  children  who  were  beginning  to  smoke.   This
became  such  an  epidemic  that  cigarettes  took  over
marijuana as the main gateway drug.
Percentage wise, more children who start smoking at young
age  also  will  try  alcohol  and  drugs  shortly  thereafter.   By
targeting  young  people  for  tobacco,  the  chances  of  those
Quit Smoking Permanently
- 6 -young people moving to other drugs and substances greatly
increases the earlier they start smoking.
In  the  past  thirty  years,  those  who  smoked  so  diligently,
starting  getting  many  different  forms  of  cancer  and  also
started dying.  It seemed as though those who were smokers
were the ones who were most likely to die from cancer.
More  and  more  studies  were  conducted  on  the  effects  of
tobacco on the body and the damages that cigarette smoking
was doing to millions of people all over the world.
Suddenly,  smoking  was  not  as  “cool”  as  it  once  was.
Smoking  has  now  become  increasing  less  popular  and
smoking is not allowed in many countries in public places.
More and more people are looking for ways to kick the habit
and become non-smokers.
St ud ies showed  t hat not  only was smoking  bad
for the smoker s,  b ut second hand smoke c an hurt
those who were not  smoking  as well.
By simply living with a smoker and living with smoke in the
home  could  cause  permanent  damage  and  those  non
smokers would have a higher risk of being a victim of cancer.
Quit Smoking Permanently
- 7 -Smoking  was  shown  as  the  number  source  of  cancer  for
smokers and non smokers alike.  It was shown that smoking
is not healthy and could actually kill those that smoke.
Shortly  after  this,  the  stop  smoking  campaigns  began  and
smoking  was  looked  on  as  dangerous  and  not  a  habit  to
picked  up  by  anyone.   Across  the  world,  more  and  more
places have placed bans on smoking in city buildings.
Then cities and states started placing bans on where smoking
would be allowed.
Any public place where people congregated were designated
as  non  smoking  and  smokers  were  pushed  to  the  fringe  of
society for the safety of the non smokers.
Nicotine  was  shown  to  be  one  of  the  most  addictive  drugs
known to man and this made it harder for those who really
wanted to quit to be successful at it.
Before you knew it, there were many products on the market
that would enable people to be able to give up the cigarettes
through nicotine replacement.
Just like a heroin addict needs methadone to get through the
withdrawals,  many  smokers  needed  a  replacement  for  the
nicotine in order to be successful at dropping the habit.
Quit Smoking Permanently
- 8 -Are You Ready to Quit Smoking?
If you are a smoker and you are thinking about quitting, you
should make sure you are really ready to stop or else you are
setting  yourself  up  to  fail.   Only  ten  percent  of  those  who
attempt to quit smoking succeed no matter how many times
they have tried to break the habit.
This  is  only  one  reason  why  being  committed  to  quitting  is
vital.   When  you  make  the  commitment,  you  will  give
yourself a better chance at success.
If you do not feel you are quite ready yet, then you should
consider why quitting would be a good choice.  Perhaps then
you will understand why you should quit and that may give
you motivation to move forward.
Unlike in previous years, people who want to smoke have a
wide variety of methods to choose from. Each method has its
own pros and cons.
To be successful, it will take a combination of one or more of
these stop-smoking aids and good old fashion will power.
Quit Smoking Permanently
- 9 -You should also consider your family.  If you’r e
the only smoker,  simp ly think about  how smoking
makes them feel.
If  you  are  exposing  them  to  second  hand  smoke,  then  you
are taking a chance with their life.  It is one thing to risk your
life, but it is not healthy for the rest of your family either.
Even if you do not smoke in front of them or expose them to
second  hand  smoke,  then  consider  the  financial  strain  you
have them under.
There  are  many  other  places  that  money  you  spend  on
cigarettes  could  be  spent.   It  could  be  saved  for  college
educations or family vacations. In addition, you are actually
putting your family at risk of developing breast cancer.
In a r ecent  report  released by the Ont ar io
Tobacc o Resear ch Unit , there is a d irect
corr elation between smoking and b reast  c ancer .
This applies to what happens to the people who are actively
smoking and for those in the general vicinity of the smoke.
The report warned that women under the age of 50 had gene
mutations of breast cancer 1 and breast cancer 2.
Quit Smoking Permanently
- 10 -It  went  on  to  state  that  second  hand  smoke  doubled  a
persons chance of developing breast cancer by age 50. One
thing to realize is that this isn’t confined to women; men get
breast cancer as well.
You should also consider the financial strain that would occur
if you were to have physical problems that arise out of your
smoking.   If you were to get cancer, how would your family
be  able  to  pay  all  the  extra  medical  bills  that  will  not  be
covered by your insurance?
If you are a bread winner, how would family live without your
income?   These  are  issues  that  concern  you;  you  should
seriously get prepared to quit smoking.
If  your health is at risk or  you simply ar e t ir ed of
being a smoker , then you should d ef initely take
the st eps t hat  will enable you to stop  smoking.
 You should try to come up with a plan that will enable you to
stop  smoking.   If  you  feel  you  have  the  will  power  to  stop
cold  turkey,  then  you  should  set  a  date  where  you  will  not
purchase or smoke another cigarette again.
If you do not feel you can stop on your own, then you should
decide  what  aids  you  will  use  that  will  enable  to  you  stop
Quit Smoking Permanently
- 11 -smoking more easily.  You should consult your physician who
will be able to help you stop smoking in a healthy manner.  A
physician may also be able to help you get set up on some
prescription  stop  smoking  aids  that  will  offer  more  security
and help to kick the habit.
Once  you  have  made  the  commitment,  the  most  important
aspect to remember is to stick to your plan.  Stay away from
situations where you would normally be enticed to smoke.
By removing yourself from these types of situations, you will
be  more  apt  to  not  want  to  pick  up  that  cigarette.  People
have  specific  times  when  the  smoking  addiction  is  more
pervasive. These include:
8.  Right after you finish eating
9.  After have sexual relations
10.  When drinking alcoholic beverages
11.  When a person is stressed
If  you  find  that  you  smoke  much  more  when  you  are
drinking,  then  you  should  cut  back  on  your  alcohol  intake
when you are trying to quit.   These are just a few tips that
will  get  you  on  your  way  as  a  non-smoker  when  you  have
made  the  decision  to  quit  smoking.    Many  people  only
Quit Smoking Permanently
- 12 -smoke  when  they  drink.   By  cutting  out  the  drinks  while
trying to quit, there will be no drunken temptation.
Some  people  have  to  have  a  cigarette  when  they  finish
eating.   While it is impossible to not eat, try finding another
option to the after dinner cigarette.
You could take a walk as soon as you finish eating and this
habit  will  replace  the  habit  of  smoking  a  cigarette  after  a
meal.   This  will  enable  you  to  forget  about  the  cigarettes
entirely and focus on something more positive and healthy in
your life.
Another  time  people  have  problems  quitting  smoking  or
times  when  smoking  becomes  a  habit  is  when  people  are
under stress.  When you get stressed out and are a smoker,
your first instinct is to grab a cigarette for comfort.
While  this  may  be  offer  temporary  relief,  it  is  not  the
healthiest way to handle stress.
Find  anot her way t o handle str ess or simply t ry to
st ay away f rom str essful sit uations.
If you have a particular friend who is always causing drama,
you should not spend as much time with them until you are
Quit Smoking Permanently
- 13 -sure  you  can  handle  the  stress  without  automatically
reaching for a cigarette.
No  matter  the  reasons  you  need  to  have  to  quit  smoking,
again, you must be serious about quitting.   Taking the first
step of simply realizing you have an addiction and would like
to stop smoking can be the beginning of your journey.
Once you take the actual step of quitting, you will be on your
to becoming a non smoker.
Quit Smoking Permanently
- 14 -Why You Should Quit Right Now
There  are  a  plethora  of  reasons  why  you  should  quit
smoking.   For most, the obvious reason is that smoking can
severely damage the lungs and will eventually kill most who
smoke.   Some  who  smoke  will  contract  emphysema.
Emphysema  will  cause  your  lungs  to  contract  and  you  will
not be able to breathe well.
This  lack  of  being  able  to  breathe  will  mean  that  you  will
need to have an oxygen tank in order to live.   You will have
to have this oxygen tank with you at all times to be able to
give  your  body  the  oxygen  it  lacks  due  to  your  previous
smoking habits.
You  will  also  need  the  oxygen  to  help  your  heart.   Many
smokers understand the damage that smoking will cause to
the lungs, but they miss that smoking puts a large strain on
the heart.
When  the  blood  is  not  getting  enough  oxygen,  the  heart
needs to pump faster in order to get the correct amount of
oxygen to the body.
Quit Smoking Permanently
- 15 -By smoking,  you ar e t aking  away muc h needed
oxyg en fr om the body.
This is why the heart can be strained and why, for those who
have  health  problems  due  to  smoking,  may  need  to  be  on
oxygen for the rest of their lives.   You will also have to quit
smoking when you go on oxygen, it just makes sense to quit
now before that need arises.
Here are some facts about what happens to your body when
you quit smoking:
12.  20 minutes after you stop smoking, your blood pressure
and heart rate will decrease.
13.  12 Hours after you quit smoking, the levels of carbon
dioxide in your blood will return to normal levels
14.  14 days after you quit smoking, you will experience an
increase in circulation and an improvement in lung
function
15.  Between one and nine months after you quit, things like
shortness of breath, coughing and mucus build up will
decrease. The cilia in your lungs will return to normal and
go back to cleaning out your lungs and moving out the
mucus
Quit Smoking Permanently
http://www.YOURDOMAIN.com
- 16 -16.  At 12 months out, your risk of coronary heart disease will
be cut in half
17.  5 years after you stop smoking, your chances of having a
stroke will be reduced to the same level as a non-smoker
The damage that is done to your lungs can repair themselves
over  time  if  you  quit  smoking.   It  can  take  many  years  for
your  lungs  to  clean  out  all  the  toxins  that  you  have  been
putting into them for so many years of smoking.  You will be
surprised at just how well you will begin to feel after just a
few months of dropping the habit.
Not only do your lungs become damaged from smoking, but
your throat and mouth can also suffer the consequences as
well.  Many have had to have their voice boxes removed due
to throat cancer.
The  same  can  be  said  about  the  mouth  as  well,  many
smokers have had partial or full jaw removal due to mouth
cancer that has been caused by smoking.  When you damage
your  lungs,  the  effects  are  internal  and  not  seen  by  any
without an x-ray.
Quit Smoking Permanently
http://www.YOURDOMAIN.com
- 17 -For throat and  mouth issues,  you will have huge
sc ar s and  t hat  p lastic sur gery may not  b e able to
cover up.
This  is  not  only  damaging  to  your  body,  but  also  to  you
appearance.   You  will  have  to  live  with  these  scars  for  the
rest of your life.  Having half a face may not seem like it will
happen to you, but it can.
In many instances, you will lose more than just part of your
face,  mouth  or  throat;  you  can  die  from  these  types  of
cancer as well.  If it is not caught in time, you can lose your
life as well.
It the health scares are not enough to encourage you to stop
smoking,  perhaps  then  the  aesthetics  of  smoking  will.
Smoking causes the mouth to grow wrinkles much quicker.
This  is  because  of  the  constant  puckering  of  lips  when  you
drag on a cigarette.   You can always tell when a person is a
smoker,  they  smell  of  stale  smoke,  it  is  in  the  hair,  on  the
clothes and sometimes it can even be noticed as a smell on
the skin.   Standing next to a person who smokes can be an
unpleasant experience for the non smoker.
Quit Smoking Permanently
http://www.YOURDOMAIN.com
- 18 -Finally, the cost of smoking is getting higher and higher each
year.   Many states are continually raising the taxes on what
are considered luxuries.   You will be hard pressed to find a
pack  of  cigarettes  in  the  United  States  for  less  than  five
dollars.
When you have a three pack a day habit, this can be a very
expensive addiction.   Even for a smoker who only smokes a
pack every two days, this can add up to hundreds of dollars
in just a few months.  Imagine the other necessities that can
be purchased with the money saved when you quit smoking.
The Habit
For some,  q uit ting  smoking  is not  j ust  about the
ad dict ion.
Many have formed a habit of grabbing a cigarette as soon as
there  is  stress  or  complications  in  their  life.   Some  simply
have the habit of needing a cigarette as soon as they have
finished a meal.
Whatever  the  reason,  the  habit  can  be  as  addicting  as  the
actual  nicotine  can  be.   Not  only  do  you  have  to  quit  the
addiction, but you need to find ways to break the habit.
Quit Smoking Permanently
http://www.YOURDOMAIN.com
- 19 -If you find that you are missing the hand to mouth action or
habit that you had when you were smoking, you may want to
try  a  replacement  type  therapy  that  will  allow  you  to  have
the same hand to mouth action without the aid of cigarettes.
 Some people carry carrot sticks as a healthy way to have
the  hand  to  mouth  with  out  putting  a  cigarette  in  their
mouth.   Others  may  carry  sugar  free  candy  with  them  to
take the place of the cigarettes.   Whatever you need to use
in order to cut back on the habit will help you to give up the
cigarettes.
Stop Smoking Aids
For  those  who  do  not  feel  that  they  have  the  willpower  to
stop smoking on their own, there are many products on the
market that will help those who wish to quit smoking stop.
The  types  vary  from  over  the  counter  products  to
prescription  medication  that  is  guaranteed  to  work.   There
are more products to help those who wish to quit then there
are cigarette brands these days.
All you need to do is go to any type of store and you can find
a  large  amount  of  aids  to  help  people  quit  smoking.   Try
doing  an  internet search and you will be overwhelmed with
products that are simply for quitting smoking.
Quit Smoking Permanently
http://www.YOURDOMAIN.com
- 20 -Once you have decided  t o q uit smoking and you
wish t o use an aid  to d o t his,  then you should
resear ch the met hods availab le in order to get a
sense of what is out there and  how they work.
Since  there  are  so  many  brands,  we  will  concentrate  on
showing you simply the methods the employed and the good
and bad of each type of aid.
There is no point in breaking into brands as that is usually a
personal choice and can depend on the price range as well.
Some  brands  may  be  more  expensive  than  others  and  yet
offer the same help for those who wish to quit smoking.
You  can  also  find  many  books  on  the  subject  of  quitting
smoking.   You can go to your local library or book store to
find these books that will enable you to quit smoking.
If  you  are  housebound,  you  can  look  at  any  of  the  online
book stores that will offer a wide variety of books dedicated
to the subject of stopping smoking.   You will also be able to
find e-books such as this that will help you to stop smoking.
 Many of these books are extremely effective in the area of
quitting  smoking.   Some  people  find  that  when  they  read
about subjects, it can be easier to quit.
Quit Smoking Permanently
http://www.YOURDOMAIN.com
- 21 -The Truth About The Patch
This is probably one of the most popular of the stop smoking
aids on the market.  They are convenient to use and offer the
user discretion and a one time daily application.  Many come
in clear now and that makes them even more discreet.
 Some brands of the patch come with a hefty price tag.  If
you do some comparison shopping, you will be able to find a
patch  that  will  work  for  you  in  the  price  range  you  are
looking for.
There  are  two  different  types  of  patches  available  on  the
market  today.   The  first  type  is  the  nicotine  patch.   This
patch uses a time release method to get the nicotine into the
system without using cigarette smoking to do this.
This  way  you  can  control  the  habit  while  still  getting  your
nicotine fix.   When you first begin to quit smoking, you will
start  off  with  a  strong  patch  that  has  a  good  amount  of
nicotine in it.
Quit Smoking Permanently
http://www.YOURDOMAIN.com
- 22 -As you begin t o contr ol the habit  and have lost
the need to have a cigaret te in your hand,  you
will star t to decr ease the amount  of nic ot ine in
the patch.
This is called a step program as you will gradually step down
to less and less nicotine until your body is no longer craving
as  much  each  day.   It  is  similar  to  a  heroin  addict  using
methadone as a substitute for the heroin.
A down side to this method is that you are simply replacing
one form of nicotine with another.
While  you  are  not  getting  all  the  other  harmful  chemicals,
you are still feeding the addiction. Some may not be able to
stop using the patch or gradually reduce the amount of the
nicotine in the patch because the addiction is not really being
addressed.
The nicot ine p at ch releases nicot ine t hr ough the
skin, and  is a mor e standard ized method to quit
smoking.
The patch has been around since 1993 and costs around $20
to $30 a week. Some things to remember with the patch is
that  you  want  to  keep  it  out  of  reach  of  children  and  pets,
Quit Smoking Permanently
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- 23 -and  if  you’re  pregnant,  the  patch  is  not  advisable.  Also,  if
you’re breastfeeding or younger than 18 years old, you will
want to check with your doctor prior to using the patch.
The patch should be used on the upper arm, and you should
wash  and  dry  your  arm  prior  to  application  for  the  best
effect. Wash your hands after applying the patch, and when
you remove it, be sure to dispose of it properly. Sometimes,
the  application  site  may  become  itchy  or  irritated;  if  this
happens find another spot to apply it.
If  you have sensitive skin, the p at ch may not  b e
the best op tion for you.
If  you  experience  a  more  severe  reaction  to  the  patch  on
your skin, and it becomes painful, it may just be in the form
of  an  irritation  rash.   If  you  have  sensitive  skin,  the  patch
may not be the best option for you.
Other  side  effects  can  include  headache,  lightheadedness,
dizziness, upset stomach, flushing, drowsiness and moderate
nausea during the first couple of days as your body adjusts
to  the  medication.  If  the  symptoms  persist,  you  may  want
check back with your doctor.
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- 24 -If, at any time, you develop chest pains, difficulty breathing,
a heartbeat that is irregular, tremors or anxiety, contact your
pharmacist or doctor immediately.
The nicotine patch is only to be used in the short-term, and
while it used to require a prescription, it can now be bought
over the counter. While it is a very good aid to quit smoking,
it’s not an end-all cure to quit smoking.
Herbal Patch
Another  type  of  patch  is  an  herbal  patch.   This  patch  uses
time  released  herbs  that  give  the  same  stimulation  that
nicotine does without using actual nicotine.  T
his type of drug substitution is much safer as the chemicals
used  are  all  natural  herbs  and  there  is  no  nicotine  being
offered to the users of these patches.   An addiction to these
patches will not occur, as they do not contain any addicting
substances.
For  those  who  are  serious  about  quitting  smoking,  but  just
feel that they need to have a small bit of help, this would be
a good option.  Of course, these patches may also cause skin
irritations so it is important that you use them in a discreet
area when you first try them.
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- 25 -This  way  you  will  not  have  visible  rashes  due  to  the  patch
you are using.
Using pat ches can be a great  way for you t o g et
rid of  the smoking  habit.
No  matter  which  type  of  patch  you  choose,  make  sure  you
use on an area of your body the will not show and that does
not have the more sensitive skin such as your buttocks.
Because  they  are  time  released,  you  will  have  more  of  a
chance  at  being  successful  because  you  will  receive  the
nicotine  without  having  to  think  about  having  another
cigarette in order to get it.
This  will  allow  you  to  do  other  things  to  break  the  habit  of
putting a cigarette in your mouth.
The Pill
If you are not comfortable with the patch method, you can
also use the quit smoking pills that are on the market today.
Many of these types of pills are considered herbal substitutes
and work in the same way as the herbal patches do.
They offer an alternative to nicotine so that the body thinks it
is  getting  the  nicotine  when  in  fact  it  is  getting  an  herbal
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- 26 -substitute.  While your body is getting the nicotine substitute
that it craves, you can begin to work on the habits that also
keep you smoking.
One downsid e t o the her bal p ill met hod  is that
sinc e the b ody is not  g ett ing the actual nicotine,
these pills may not wor k f or  ever yone.
There can be side effects associated with herbal pills, nothing
life threatening, but they can cause minor side affects such
as diarrhea.   This is not a huge factor since smoking will do
much more damage than a loose stool.
But, another issue that is more serious is that the herbal pills
do  not  address  the  other  withdrawal  symptoms  associated
with quitting smoking.   These are serious concerns and may
be  one  reason  why  an  herbal  stop  smoking  pill  may  be
ineffective.
Another type of pill is one that is offered by prescription.  You
will  need  to  speak  to  your  family  physician  in  order  to  get
this type of pill.   There are a few great ones on the market
today.
You  will  normally  only  need  to  take  these  pills  for  three  to
four  months  to  effectively  quit  smoking.   Not  only  do  they
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- 27 -address  the  nicotine  addiction,  but  they  also  work  to  help
alleviate the issues that need to be dealt with when it comes
to  the  withdrawal  symptoms  associated  with  quitting
smoking.
The downside to the prescription types of stop smoking pills
is  that  not  all  smokers  who  want  to  quit  will  have  medical
insurance or access to a physician to prescribe them.
The  pills  themselves  may  not  be  covered  by  all  insurance
providers so this can make for a very expensive way to quit
smoking.  Some may even feel it is less expensive to simply
purchase a pack of cigarettes than it is to quit smoking this
way.
If you would like to use this method, you should contact your
health insurance provider and see if they will offer a co pay
on the medication to ease the burden of that cost.
Some may do this as a prevention method as the costs that
an insurance company would accrue if you contracted cancer
would be much higher.
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- 28 -Ther e is now evidence t hat  Chantix can c ause
blac kouts, att empt ed suicide and suicide.
Chantix Warning
 Chantix or Varenicline has been advertised as the easy
solution to quit smoking. It makes smoking an easier issue to
overcome, and was slated to become the next cessation pill
that allowed people to bypass the normal nicotine withdrawal
symptoms. Unfortunately, there is now evidence that Chantix
can  cause  blackouts,  people  attempting  to  commit  suicide
and with others committing suicide.
There is a class action suit in progress for people who have
become  victims  of  this  latest  cessation  pill.  Chantix  is  only
the second pill to deal with the problem of smoking and was
approved  by  the  Food  and  Drug  Administration.  Chantix  is
produced by Pfizer, Inc.
Here is what has been published recently:
According to a news article published in the current issue of
the  Journal  of  the  American  Medical  Association  (JAMA),
evidence is mounting that supports the conclusion that use of
the  smoking  cessation  drug  varenicline  (Chantix)  is
associated with suicidal ideation and behavior in a substantial
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- 29 -number of treated patients. (see: Kuehn BM. Studies linking
smoking-cessation  drug  with  suicide  risk  spark  concern.
JAMA 2009;301(10):1007-1008).
While  it  is  unfortunate  that  these  possible  serious,  adverse
effects  of  Chantix  were  not  detected  until  post-marketing
surveillance,  the  real  shame  in  this  story  is  that  the  anti-smoking  movement  played  a  role  in  this  potential  tragedy.
The movement played a role in two ways.
Nicotine Gum: Does It Really Work?
Another popular stop smoking aid is the nicotine gum.   The
gum is a safe and effective way to get the nicotine into the
body  to  help  stop  the  cravings  associated  with  stopping
smoking.
This g um has b een on the mar ket longer  t han any
of  t he ot her stop smoking aids availab le.
The nicotine can take up to an hour to be absorbed into the
system and up to twenty pieces of gum can be chewed in a
day.   For those that are a pack a day smokers, this will be
equal to smoking a pack as you would instead chew a piece
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- 30 -of  gum  instead  of  having  the  cigarette.  Stop  smoking  gum
also helps with the oral fixation many smokers acquire.
For  many,  it  is  not  just  about  the  addiction,  as  stated
previously,  but  the  habit  as  well.   Quit  smoking  gum
addresses the habit of putting something in the mouth and
also  gives  the  mouth  something  to  do  while  the  nicotine  is
being absorbs by the body.
As with the patch, the gum is offered with different levels of
nicotine  so  that  you  can  gradually  decrease  the  level  of
nicotine until your body does not crave it anymore.
Some of the more expensive gums offer guarantees to quit
smoking  within  ten  days.   This  can  be  great  for  those  who
want to quit smoking quickly.
There are some downsides to using the gum.   Many can get
addicted  to  the  gum  itself  and  then  will  need  to  fight  that
addiction.  While nicotine gum is safer than smoking, it is still
using one form of nicotine to replace another form.
This is not always the best way to quit but it has been proven
to work for many.
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- 31 -Anot her d raw b ac k to the g um is t hat it can t aste
like c igarettes.
 Even some of the flavored gum has a taste that has been
likened to licking an ashtray.  This can put some people off of
using them gum regularly.
More and more, the taste is being improved upon so that this
will be a non issue in the future.  For now, if you can get past
the taste, you will have a better chance at quitting smoking
by using a gum substitute than with trying quit smoking with
out using any aids at all.
You should make sure you do your research on what gums
will be the most effective when trying to quit smoking.  Your
family physician can offer you advice on which brand would
work best for you.
Doctors  work  hard  to  keep  up  on  the  latest  treatments
available and will be able to steer you in the right direction.
Try to stay away from cheap online stop smoking gum.  This
gum may not really contain the additives needed to enable
you  to  stop  smoking.   You  will  simply  be  spending  your
money  on  a  placebo.   This  is  why  researching  the  product
before actually using is so vital.
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- 32 -It is hard enough to quit smoking, if you are using an aid to
do this; there is no sense in setting yourself up for failure by
choosing the wrong product.  This can make you discouraged
and may cause you to simply start smoking again.
Hypnosis
Many who wish to quit smoking would prefer to use a more
natural  method  than  replacing  one  form  of  nicotine  with
another  or  replacing  nicotine  with  herbs.   One  of  the  most
popular  and  effective  methods  to  quit  smoking  is  by  using
hypnosis.
Hypnosis is a great natural method as works with the mind to
help kick the habit as well as the addiction.   There are two
forms of hypnosis that can be used to help to quit smoking.
The first  method  is self hyp nosis and works b y
pr og ramming  the mind to become a non smoker
inst ead of being  an ex-smoker.
This  works  by  training  the  mind  to  forget  about  the
cigarettes.  You are essentially training your mind to become
a non smoker.
An  ex-smoker  will  always  feel  the  need  for  a  cigarette  and
has  to  have  the  self  control  to  not  smoke  again.   This  is
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- 33 -especially true during those situations where not picking up a
cigarette would be difficult in other cases.   By training your
mind  to be  a  non smoker, you will  be  less  inclined  to have
the habit any more.
There are many ways to self hypnotize yourself.  You can do
this  by  subliminal  messages.   You  will  listen  to  a  tap  or
compact  disk  while  you  are  sleeping  and  this  will  program
your  mind  when  it  is  resting  to  not  smoke  any  more
cigarettes.
One of the most important things to remember is that your
motivation to quit smoking needs to be high. It can’t be half-hearted  or  all  the  listening  to  tapes  and  attempts  at  self-hypnosis will be in vain.
Sinc e your brain is also act ive while you are
asleep , it will get t hese st op  smoking  messag es,
too.
You can also use meditation.  While you are meditating, you
will concentrate on not having a cigarette again.  You need to
tell your brain while in the subconscious state that it does not
need nicotine.   You can also use a mantra like “I am a non
smoker, I do not need to smoke another cigarette” in order
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- 34 -to  program  your  mind  to  dismiss  the  need  for  smoking
entirely.
The other form of quitting smoking by hypnosis is by hiring a
certified  hypno-therapist  to  do  the  actual  hypnosis  and  to
supply your mind with the thoughts that smoking is bad for
you and that you do not need to smoke any more.
They can also aid you in getting the thoughts into your brain
that you are a non smoker and the need for nicotine is gone.
The school of thought on hypnotherapy is that you have to
be  committed  to  not  smoking  before  you  begin  your
sessions.   If  you  are  getting  the  thoughts  supplied  to  your
brain but you are still continuing with the habit of picking up
a  cigarette  whenever  your  situations  feels  it  is  necessary,
then you will not benefit from this type of therapy.
Also,  hiring  a  hypnotherapist  can  be  expensive  and  not  all
can afford this type of expense.   When you look at the cost
of  smoking  over  a  year,  however,  it  becomes  less  of  a
burden.
Since the money will be expected at the time of the session,
it can drain the check book as you would be purchasing those
cigarettes over a longer time period.
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- 35 -Other Stop Smoking Aids
Besides  the  above  mentioned  stop  smoking  aids  there  are
many more that will help you to become a non smoker.
Smokeless Cigarettes
There are smokeless cigarettes that are used to replace the
typical cigarettes that you would normally smoke.   You use
them in the same way that you would smoke a cigarette but
they do not contain any nicotine and simply cure the habit of
putting these types of cigarettes into your mouth to handle
the oral fixation.
Some smokeless c ig arett es do c ont ain nic ot ine,
and you will g radually dec rease t he amount  of
nicotine that your  body is t aking  in unt il you feel
you no long er need  to use the product.
One of the downsides to the smokeless cigarette is that they
do not taste very good unless you chose a more expensive
flavored  smokeless  cigarette  and  you  are  simply  inhaling
nicotine just like you would if you smoked a cigarette.
This type of replacement does not really kill the habit or the
addiction; it simply replaces it with another similar method.
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- 36 -Nicotine Inhaler
Another type of quit smoking aid is the inhaler. This is similar
to  the  smokeless  cigarette  in  that  you  puff  on  it  when  you
feel the need for a cigarette.  These actually taste worse than
a  smokeless  cigarette  in  that  they  are  not  offered  in  other
flavors.
You will have to put up with the horrible taste that will make
many decide to simply smoke a cigarette instead.
Also, they are simply a replacement that may not help with
the over all addiction which is the problem with many of the
quit smoking aids.  This method is relatively inexpensive and
works  by  using  a  liquid  form  of  nicotine  cartridge  that  is
inserted into the inhaler.  When you inhale, you get a “hit” of
nicotine.
Herbal Cigarette
The  final  form  of  quit  smoking  aid  is  the  herbal  cigarette.
This  is  simply  herbs  that  are  smoked  instead  of  cigarettes.
You  can  purchase  them  ready  made  or  you  can  buy  the
tobacco and roll your own.   This method simply substitutes
another form of smoking that is healthier to your system.
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- 37 -You will have the same hand to mouth action that you enjoy
with a regular tobacco cigarette without the nicotine and bad
additives that are included in a typical cigarette.
Many feel that this type of substitution is a great way to quit
smoking as  they  are  going cold  turkey off  of  the  cigarettes
completely and can gradually get rid of the habit in a more
healthy way.
Since  these  herbs  are  not  addictive,  once  the  habit  and
addiction is taken care of, the herb smokes can be dropped
without having any of the anxiety associated with a nicotine
cigarette.
The  downside  to  this  method  is  that  you  will  still  feel
withdrawal  symptoms  from  the  nicotine,  and  you  may  still
feel  the need  to smoke a real  cigarette.   Also, you are  still
putting  smoke  into  your  body,  and  there  have  not  been
enough  studies  done  on  these  natural  herbs  to  know  what
the long term effects of inhaling them can be.
The  final  point  is  that  it  can  take  substantially  longer  to
become a non-smoker since you are still, in effect, smoking
in  another form.  While  this  can  pose  a  problem  in  the  long
run, the natural herbs are less toxic than nicotine, and you
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- 38 -can gradually wean yourself off of them over time since they
don’t have the addictive effects of nicotine.
Tips to Help You Achieve Your Goal
When you decide to quit smoking, you will need to practice
some  basic,  common-sense  methods  in  order  to  increase
your chances of success:
18.  You will want to share your decision with everyone who is
close to you: husband, wife, children, parents, and
friends. You want to do this to elicit their support, and you
don’t want them to keep offering you cigarettes that will
tempt you to fall off the wagon. This is like any other
addiction; you stand a better chance if you don’t come in
contact with the object of your addiction.
19.  When you are in the office, don’t go out and stand with
your smoking buddies. It’s the same thing if you want to
be more positive in that you don’t go hang out with folks
who are always negative. It rubs off, and standing in a
smoky space is just cheating and pulling you back down.
20.  Find a quit smoking partner. It is always easier to do
things in pairs. You will both be experiencing the same
types of issues. This will give you someone to talk to and
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- 39 -when the going gets rough, you will have someone who
will be there to get you going again. Make sure it’s a
reciprocal relationship. You will wind up with a really good
friend, and stand a better chance of staying on track.
21.  If you don’t want to go cold turkey, pick out something
that will aid you on your trek. This can include the patch,
gum, hypnosis and the like.
22.  Throw out any old packs of cigarettes you are holding on
to “just in case”, and hide your lighter and matches. Even
if you use them to light the stove, you want to eliminate
visual cues that will cause you to go looking for cigarettes
in the middle of the night.
23.  At parties, social gatherings and the like, you will want to
avoid the smokers. If you’re on the telephone, in a
crowded area or just standing next to a smoker, you will
want to move geographically away from that person. They
are walking, standing and smiling temptation, so you’ll
want to avoid it where possible.
24.  If your willpower sags, and the craving gets really
obnoxious and persistent, take a walk, mop the floor or do
anything else that’s physical. If you’re an exercising type
person, this statement won’t be too hard – your brain
releases the feel good.
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- 40 -25.  Carry gum, lollypops or hard candy with you, and when
you feel the urge to smoke, replace it with one of these. If
you’re into healthy food instead of sugar, eat carrots or
celery which is crunchy, good tasting and feels a little like
a cigarette.
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- 41 -Conclusion
Looking  at  the  health  issues  that  come  with  smoking,  it  is
easy to see why many people want to take this addiction out
of  their  lives.   Many  who  quit  smoking  live  to  long  ages
because their health has improved so much.
The  families  of  smokers  can  also  benefit  from  having  their
loved  ones  around  longer  and  will  not  feel  the  effects  of
second hand smoke.
Considering the financial benefits for yourself and your family
can  also  come  into  play  when  deciding  to  quit  smoking.
Financially, your family will do better if you are not spending
the family income on your addiction.
By  quitting,  you  will  free  up  money  that  can  be  used  for
other  family  necessities  that  you  could  not  afford  as  a
smoker.
In ord er to quit  smoking, you must make the f inal
commit ment.
All  the  aids  and  tips  and  hints  will  do  no  good  until  you
simply make the choice to stop.   As with any addiction, you
need to realize the fact that you have a problem first.  Once
you get to that point you will be able to quit.   Willpower is
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- 42 -also  important  once  you  have  made  the  decision  to  quit.
When  you  give  up  smoking,  having  the  will  to  not  smoke
again  will  go  further  for  you  than  any  other  method
available.
Once you have made this commitment, and you feel you can
not  quit  on  your  own,  you  should  try  one  of  the  many
methods  that  are  available  to  those  who  wish  to  quit
smoking.
If you feel that one method does not work, then you should
try  another  one  until  you  find  what  works  for  you.   By
combining one method with will power and the want to quit
smoking, you will give yourself a fighting chance at becoming
a non smoker.
More t han 2/3 of  Amer ic ans who make up  t heir
mind  t o q uit smoking and g o cold turkey will not
be suc cessf ul.
It has been shown that trying to go it alone with no help will
only  lead  to  failure.  Only  about  5%  of  people  who  actually
attempted  the  cold  turkey  route  managed  to  stick  with  it
until they were clear.
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- 43 -What  this  means  is  that  before  you  start  out  on  willpower
alone, check in with your doctor to see what aids he can give
you to make your withdrawal easier.
As you now know, there are all kinds of things that will help
you to ease out of the grasp of nicotine addiction including
nasal sprays, patches, gum, inhalers, prescription drugs and
herbal alternatives.
Final Words
Tobacco is the one most preventable causes of death in the
United  States  today.  Unfortunately,  cigarette  smoking  is
responsible  for  about  two-thirds  of  all  cancer  deaths  per
year.
It  increases  a  person’s  chances  of  developing  lung  cancer
which  is  a  silent  killer  that  is  the  leading  cause  of  cancer-related  deaths.  It  is  also  linked  to  other  types  of  cancers
including:
26.  Esophagus
27.  Larynx
28.   Kidney,
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- 44 -29.  Pancreas
30.  Cervix
It  is  also  responsible  for  increasing  rates  of  chronic  lung
disease, heart disease and stroke. Smoking during pregnancy
can also cause adverse effects on the mother’s unborn child
including low birth weight and premature delivery.
When you quit smoking, you will feel better, breathe easier
and live longer. You will decrease your risk for disease, and
your children won’t be exposed to second hand smoke that
will lead to long-term detrimental effects on their lives.
You  will  also  have  a  lot  of  extra  money  to  spend  on  other
things,  and  you  won’t  have  to  find  designated  “smoking
areas” everywhere you go.
Many people feel that they will gain weight when they stop
smoking,  but  studies  show  that  it  is  generally  less  than  10
pounds. In order to keep weight gain out of the equation, all
you  need  to  do  is  eat  a  healthy  diet,  exercise  and  keep
moving.
Don’t  let  the  specter  of  weight  loss  deter  you  from  your
ultimate goal – to live a smoke-free life.
Quit Smoking Permanently

How To Stop Smoking

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- 1 -
Quit Smoking Permanently
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- 2 -TABLE OF CONTENTS
INTRODUCTION ........................................................................ 3
ARE YOU READY TO QUIT SMOKING? ....................................... 8
WHY YOU SHOULD QUIT RIGHT NOW ..................................... 14
THE HABIT.............................................................................. 18
STOP SMOKING AIDS.............................................................. 19
THE TRUTH ABOUT THE PATCH ............................................... 21
CHANTIX WARNING................................................................ 28
NICOTINE GUM: DOES IT REALLY WORK?............................... 29
OTHER STOP SMOKING AIDS .................................................. 35
TIPS TO HELP YOU ACHIEVE YOUR GOAL ............................... 38
CONCLUSION .......................................................................... 41
FINAL WORDS ........................................................................ 43
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- 3 -Introduction
In  the  last  twenty  or  so  years,  smoking  has  lost  the
popularity that it once held for many people in nearly every
demographic in the world.
Before this time, it seemed as though everyone would light
up  just  about  anywhere.   You  would  go  into  a  hospital
emergency  room  and  see  the  doctors  and  nurses  having  a
cigarette in the lobby with injured and sick patients who were
smoking cigarettes as well.
Some facts worth noting:
1.  Smoking is the #1 cause of death in America responsible
over 400,000 deaths per year.
2.  If you combine poor diet, sedentary lifestyle, and obesity,
it will be about 400,000 deaths per year.
Up until very recently, people have had to rely on a variety of
nicotine replacement therapies, which have been prescribed
by their doctor or sold over the counter. These include:
3.  Nicotine gum
4.  The Nicotine Patch
5.  Lozenge
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- 4 -6.  Nasal Spray or inhaler
7.  Anti depressant pills like Wellbutrin which was rebranded
and Zyban
The first question you were asked when entering a restaurant
was “smoking or no smoking?”
Stars  smoked  on  the  big  screen  and  on  television.   There
were  commercials  for  every  brand  of  cigarette  on  the
market.   It  was  commonplace  to  see  even  young  children
lighting up with out a thought given to it.
Mothers  would  have  a  baby  breastfeeding  while  smoking  a
cigarette.  Smoking  was  popular  and  the  new  rage  and
everyone was doing it.
Targ et ing  c hildr en & young  adults, the t ob acc o
comp anies would almost guarant ee a long  t erm
cust omer that would b ring them in a lot of  money.
Also  in  the  past,  many  of  the  advertising  campaigns  for
cigarettes, those who smoked were deemed as heroes.   The
Marlboro  Man  was  glamorized  in  those  days  as  a  man  who
enjoyed a quality smoke after a hard day on the range.
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- 5 -In  more  recent  times,  Joe  Camel  has  become  the  icon  for
Camel  cigarettes  and  has  a  very  smooth  and  cool  persona
that is aimed at attracting younger more “hip” smokers.
This  type  of  marketing  has  gone  along  way  to  keep  people
interested  in  smoking  and  many  start  smoking  before  they
are even old enough to vote.   It is much harder to break a
habit that starts when the person is young.
Young  people  have  less  control  over  the  pleasure  sensors
that are triggered by nicotine and addiction can be brought
on  much  more  swiftly  in  younger  person  than  in  a  more
mature smoker.
By targeting children or young adults, the tobacco companies
would  almost  always  guarantee  a  long  term  customer  that
would bring them in a lot of money.
These  types  of  advertising  are  highly  immoral  and  in  more
current times have been cut back because of the amount of
under  age  children  who  were  beginning  to  smoke.   This
became  such  an  epidemic  that  cigarettes  took  over
marijuana as the main gateway drug.
Percentage wise, more children who start smoking at young
age  also  will  try  alcohol  and  drugs  shortly  thereafter.   By
targeting  young  people  for  tobacco,  the  chances  of  those
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- 6 -young people moving to other drugs and substances greatly
increases the earlier they start smoking.
In  the  past  thirty  years,  those  who  smoked  so  diligently,
starting  getting  many  different  forms  of  cancer  and  also
started dying.  It seemed as though those who were smokers
were the ones who were most likely to die from cancer.
More  and  more  studies  were  conducted  on  the  effects  of
tobacco on the body and the damages that cigarette smoking
was doing to millions of people all over the world.
Suddenly,  smoking  was  not  as  “cool”  as  it  once  was.
Smoking  has  now  become  increasing  less  popular  and
smoking is not allowed in many countries in public places.
More and more people are looking for ways to kick the habit
and become non-smokers.
St ud ies showed  t hat not  only was smoking  bad
for the smoker s,  b ut second hand smoke c an hurt
those who were not  smoking  as well.
By simply living with a smoker and living with smoke in the
home  could  cause  permanent  damage  and  those  non
smokers would have a higher risk of being a victim of cancer.
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- 7 -Smoking  was  shown  as  the  number  source  of  cancer  for
smokers and non smokers alike.  It was shown that smoking
is not healthy and could actually kill those that smoke.
Shortly  after  this,  the  stop  smoking  campaigns  began  and
smoking  was  looked  on  as  dangerous  and  not  a  habit  to
picked  up  by  anyone.   Across  the  world,  more  and  more
places have placed bans on smoking in city buildings.
Then cities and states started placing bans on where smoking
would be allowed.
Any public place where people congregated were designated
as  non  smoking  and  smokers  were  pushed  to  the  fringe  of
society for the safety of the non smokers.
Nicotine  was  shown  to  be  one  of  the  most  addictive  drugs
known to man and this made it harder for those who really
wanted to quit to be successful at it.
Before you knew it, there were many products on the market
that would enable people to be able to give up the cigarettes
through nicotine replacement.
Just like a heroin addict needs methadone to get through the
withdrawals,  many  smokers  needed  a  replacement  for  the
nicotine in order to be successful at dropping the habit.
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- 8 -Are You Ready to Quit Smoking?
If you are a smoker and you are thinking about quitting, you
should make sure you are really ready to stop or else you are
setting  yourself  up  to  fail.   Only  ten  percent  of  those  who
attempt to quit smoking succeed no matter how many times
they have tried to break the habit.
This  is  only  one  reason  why  being  committed  to  quitting  is
vital.   When  you  make  the  commitment,  you  will  give
yourself a better chance at success.
If you do not feel you are quite ready yet, then you should
consider why quitting would be a good choice.  Perhaps then
you will understand why you should quit and that may give
you motivation to move forward.
Unlike in previous years, people who want to smoke have a
wide variety of methods to choose from. Each method has its
own pros and cons.
To be successful, it will take a combination of one or more of
these stop-smoking aids and good old fashion will power.
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- 9 -You should also consider your family.  If you’r e
the only smoker,  simp ly think about  how smoking
makes them feel.
If  you  are  exposing  them  to  second  hand  smoke,  then  you
are taking a chance with their life.  It is one thing to risk your
life, but it is not healthy for the rest of your family either.
Even if you do not smoke in front of them or expose them to
second  hand  smoke,  then  consider  the  financial  strain  you
have them under.
There  are  many  other  places  that  money  you  spend  on
cigarettes  could  be  spent.   It  could  be  saved  for  college
educations or family vacations. In addition, you are actually
putting your family at risk of developing breast cancer.
In a r ecent  report  released by the Ont ar io
Tobacc o Resear ch Unit , there is a d irect
corr elation between smoking and b reast  c ancer .
This applies to what happens to the people who are actively
smoking and for those in the general vicinity of the smoke.
The report warned that women under the age of 50 had gene
mutations of breast cancer 1 and breast cancer 2.
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- 10 -It  went  on  to  state  that  second  hand  smoke  doubled  a
persons chance of developing breast cancer by age 50. One
thing to realize is that this isn’t confined to women; men get
breast cancer as well.
You should also consider the financial strain that would occur
if you were to have physical problems that arise out of your
smoking.   If you were to get cancer, how would your family
be  able  to  pay  all  the  extra  medical  bills  that  will  not  be
covered by your insurance?
If you are a bread winner, how would family live without your
income?   These  are  issues  that  concern  you;  you  should
seriously get prepared to quit smoking.
If  your health is at risk or  you simply ar e t ir ed of
being a smoker , then you should d ef initely take
the st eps t hat  will enable you to stop  smoking.
 You should try to come up with a plan that will enable you to
stop  smoking.   If  you  feel  you  have  the  will  power  to  stop
cold  turkey,  then  you  should  set  a  date  where  you  will  not
purchase or smoke another cigarette again.
If you do not feel you can stop on your own, then you should
decide  what  aids  you  will  use  that  will  enable  to  you  stop
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- 11 -smoking more easily.  You should consult your physician who
will be able to help you stop smoking in a healthy manner.  A
physician may also be able to help you get set up on some
prescription  stop  smoking  aids  that  will  offer  more  security
and help to kick the habit.
Once  you  have  made  the  commitment,  the  most  important
aspect to remember is to stick to your plan.  Stay away from
situations where you would normally be enticed to smoke.
By removing yourself from these types of situations, you will
be  more  apt  to  not  want  to  pick  up  that  cigarette.  People
have  specific  times  when  the  smoking  addiction  is  more
pervasive. These include:
8.  Right after you finish eating
9.  After have sexual relations
10.  When drinking alcoholic beverages
11.  When a person is stressed
If  you  find  that  you  smoke  much  more  when  you  are
drinking,  then  you  should  cut  back  on  your  alcohol  intake
when you are trying to quit.   These are just a few tips that
will  get  you  on  your  way  as  a  non-smoker  when  you  have
made  the  decision  to  quit  smoking.    Many  people  only
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- 12 -smoke  when  they  drink.   By  cutting  out  the  drinks  while
trying to quit, there will be no drunken temptation.
Some  people  have  to  have  a  cigarette  when  they  finish
eating.   While it is impossible to not eat, try finding another
option to the after dinner cigarette.
You could take a walk as soon as you finish eating and this
habit  will  replace  the  habit  of  smoking  a  cigarette  after  a
meal.   This  will  enable  you  to  forget  about  the  cigarettes
entirely and focus on something more positive and healthy in
your life.
Another  time  people  have  problems  quitting  smoking  or
times  when  smoking  becomes  a  habit  is  when  people  are
under stress.  When you get stressed out and are a smoker,
your first instinct is to grab a cigarette for comfort.
While  this  may  be  offer  temporary  relief,  it  is  not  the
healthiest way to handle stress.
Find  anot her way t o handle str ess or simply t ry to
st ay away f rom str essful sit uations.
If you have a particular friend who is always causing drama,
you should not spend as much time with them until you are
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- 13 -sure  you  can  handle  the  stress  without  automatically
reaching for a cigarette.
No  matter  the  reasons  you  need  to  have  to  quit  smoking,
again, you must be serious about quitting.   Taking the first
step of simply realizing you have an addiction and would like
to stop smoking can be the beginning of your journey.
Once you take the actual step of quitting, you will be on your
to becoming a non smoker.
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- 14 -Why You Should Quit Right Now
There  are  a  plethora  of  reasons  why  you  should  quit
smoking.   For most, the obvious reason is that smoking can
severely damage the lungs and will eventually kill most who
smoke.   Some  who  smoke  will  contract  emphysema.
Emphysema  will  cause  your  lungs  to  contract  and  you  will
not be able to breathe well.
This  lack  of  being  able  to  breathe  will  mean  that  you  will
need to have an oxygen tank in order to live.   You will have
to have this oxygen tank with you at all times to be able to
give  your  body  the  oxygen  it  lacks  due  to  your  previous
smoking habits.
You  will  also  need  the  oxygen  to  help  your  heart.   Many
smokers understand the damage that smoking will cause to
the lungs, but they miss that smoking puts a large strain on
the heart.
When  the  blood  is  not  getting  enough  oxygen,  the  heart
needs to pump faster in order to get the correct amount of
oxygen to the body.
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- 15 -By smoking,  you ar e t aking  away muc h needed
oxyg en fr om the body.
This is why the heart can be strained and why, for those who
have  health  problems  due  to  smoking,  may  need  to  be  on
oxygen for the rest of their lives.   You will also have to quit
smoking when you go on oxygen, it just makes sense to quit
now before that need arises.
Here are some facts about what happens to your body when
you quit smoking:
12.  20 minutes after you stop smoking, your blood pressure
and heart rate will decrease.
13.  12 Hours after you quit smoking, the levels of carbon
dioxide in your blood will return to normal levels
14.  14 days after you quit smoking, you will experience an
increase in circulation and an improvement in lung
function
15.  Between one and nine months after you quit, things like
shortness of breath, coughing and mucus build up will
decrease. The cilia in your lungs will return to normal and
go back to cleaning out your lungs and moving out the
mucus
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- 16 -16.  At 12 months out, your risk of coronary heart disease will
be cut in half
17.  5 years after you stop smoking, your chances of having a
stroke will be reduced to the same level as a non-smoker
The damage that is done to your lungs can repair themselves
over  time  if  you  quit  smoking.   It  can  take  many  years  for
your  lungs  to  clean  out  all  the  toxins  that  you  have  been
putting into them for so many years of smoking.  You will be
surprised at just how well you will begin to feel after just a
few months of dropping the habit.
Not only do your lungs become damaged from smoking, but
your throat and mouth can also suffer the consequences as
well.  Many have had to have their voice boxes removed due
to throat cancer.
The  same  can  be  said  about  the  mouth  as  well,  many
smokers have had partial or full jaw removal due to mouth
cancer that has been caused by smoking.  When you damage
your  lungs,  the  effects  are  internal  and  not  seen  by  any
without an x-ray.
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- 17 -For throat and  mouth issues,  you will have huge
sc ar s and  t hat  p lastic sur gery may not  b e able to
cover up.
This  is  not  only  damaging  to  your  body,  but  also  to  you
appearance.   You  will  have  to  live  with  these  scars  for  the
rest of your life.  Having half a face may not seem like it will
happen to you, but it can.
In many instances, you will lose more than just part of your
face,  mouth  or  throat;  you  can  die  from  these  types  of
cancer as well.  If it is not caught in time, you can lose your
life as well.
It the health scares are not enough to encourage you to stop
smoking,  perhaps  then  the  aesthetics  of  smoking  will.
Smoking causes the mouth to grow wrinkles much quicker.
This  is  because  of  the  constant  puckering  of  lips  when  you
drag on a cigarette.   You can always tell when a person is a
smoker,  they  smell  of  stale  smoke,  it  is  in  the  hair,  on  the
clothes and sometimes it can even be noticed as a smell on
the skin.   Standing next to a person who smokes can be an
unpleasant experience for the non smoker.
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- 18 -Finally, the cost of smoking is getting higher and higher each
year.   Many states are continually raising the taxes on what
are considered luxuries.   You will be hard pressed to find a
pack  of  cigarettes  in  the  United  States  for  less  than  five
dollars.
When you have a three pack a day habit, this can be a very
expensive addiction.   Even for a smoker who only smokes a
pack every two days, this can add up to hundreds of dollars
in just a few months.  Imagine the other necessities that can
be purchased with the money saved when you quit smoking.
The Habit
For some,  q uit ting  smoking  is not  j ust  about the
ad dict ion.
Many have formed a habit of grabbing a cigarette as soon as
there  is  stress  or  complications  in  their  life.   Some  simply
have the habit of needing a cigarette as soon as they have
finished a meal.
Whatever  the  reason,  the  habit  can  be  as  addicting  as  the
actual  nicotine  can  be.   Not  only  do  you  have  to  quit  the
addiction, but you need to find ways to break the habit.
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- 19 -If you find that you are missing the hand to mouth action or
habit that you had when you were smoking, you may want to
try  a  replacement  type  therapy  that  will  allow  you  to  have
the same hand to mouth action without the aid of cigarettes.
 Some people carry carrot sticks as a healthy way to have
the  hand  to  mouth  with  out  putting  a  cigarette  in  their
mouth.   Others  may  carry  sugar  free  candy  with  them  to
take the place of the cigarettes.   Whatever you need to use
in order to cut back on the habit will help you to give up the
cigarettes.
Stop Smoking Aids
For  those  who  do  not  feel  that  they  have  the  willpower  to
stop smoking on their own, there are many products on the
market that will help those who wish to quit smoking stop.
The  types  vary  from  over  the  counter  products  to
prescription  medication  that  is  guaranteed  to  work.   There
are more products to help those who wish to quit then there
are cigarette brands these days.
All you need to do is go to any type of store and you can find
a  large  amount  of  aids  to  help  people  quit  smoking.   Try
doing  an  internet search and you will be overwhelmed with
products that are simply for quitting smoking.
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- 20 -Once you have decided  t o q uit smoking and you
wish t o use an aid  to d o t his,  then you should
resear ch the met hods availab le in order to get a
sense of what is out there and  how they work.
Since  there  are  so  many  brands,  we  will  concentrate  on
showing you simply the methods the employed and the good
and bad of each type of aid.
There is no point in breaking into brands as that is usually a
personal choice and can depend on the price range as well.
Some  brands  may  be  more  expensive  than  others  and  yet
offer the same help for those who wish to quit smoking.
You  can  also  find  many  books  on  the  subject  of  quitting
smoking.   You can go to your local library or book store to
find these books that will enable you to quit smoking.
If  you  are  housebound,  you  can  look  at  any  of  the  online
book stores that will offer a wide variety of books dedicated
to the subject of stopping smoking.   You will also be able to
find e-books such as this that will help you to stop smoking.
 Many of these books are extremely effective in the area of
quitting  smoking.   Some  people  find  that  when  they  read
about subjects, it can be easier to quit.
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- 21 -The Truth About The Patch
This is probably one of the most popular of the stop smoking
aids on the market.  They are convenient to use and offer the
user discretion and a one time daily application.  Many come
in clear now and that makes them even more discreet.
 Some brands of the patch come with a hefty price tag.  If
you do some comparison shopping, you will be able to find a
patch  that  will  work  for  you  in  the  price  range  you  are
looking for.
There  are  two  different  types  of  patches  available  on  the
market  today.   The  first  type  is  the  nicotine  patch.   This
patch uses a time release method to get the nicotine into the
system without using cigarette smoking to do this.
This  way  you  can  control  the  habit  while  still  getting  your
nicotine fix.   When you first begin to quit smoking, you will
start  off  with  a  strong  patch  that  has  a  good  amount  of
nicotine in it.
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- 22 -As you begin t o contr ol the habit  and have lost
the need to have a cigaret te in your hand,  you
will star t to decr ease the amount  of nic ot ine in
the patch.
This is called a step program as you will gradually step down
to less and less nicotine until your body is no longer craving
as  much  each  day.   It  is  similar  to  a  heroin  addict  using
methadone as a substitute for the heroin.
A down side to this method is that you are simply replacing
one form of nicotine with another.
While  you  are  not  getting  all  the  other  harmful  chemicals,
you are still feeding the addiction. Some may not be able to
stop using the patch or gradually reduce the amount of the
nicotine in the patch because the addiction is not really being
addressed.
The nicot ine p at ch releases nicot ine t hr ough the
skin, and  is a mor e standard ized method to quit
smoking.
The patch has been around since 1993 and costs around $20
to $30 a week. Some things to remember with the patch is
that  you  want  to  keep  it  out  of  reach  of  children  and  pets,
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- 23 -and  if  you’re  pregnant,  the  patch  is  not  advisable.  Also,  if
you’re breastfeeding or younger than 18 years old, you will
want to check with your doctor prior to using the patch.
The patch should be used on the upper arm, and you should
wash  and  dry  your  arm  prior  to  application  for  the  best
effect. Wash your hands after applying the patch, and when
you remove it, be sure to dispose of it properly. Sometimes,
the  application  site  may  become  itchy  or  irritated;  if  this
happens find another spot to apply it.
If  you have sensit ive skin, the p at ch may not  b e
the best op tion for you.
If  you  experience  a  more  severe  reaction  to  the  patch  on
your skin, and it becomes painful, it may just be in the form
of  an  irritation  rash.   If  you  have  sensitive  skin,  the  patch
may not be the best option for you.
Other  side  effects  can  include  headache,  lightheadedness,
dizziness, upset stomach, flushing, drowsiness and moderate
nausea during the first couple of days as your body adjusts
to  the  medication.  If  the  symptoms  persist,  you  may  want
check back with your doctor.
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- 24 -If, at any time, you develop chest pains, difficulty breathing,
a heartbeat that is irregular, tremors or anxiety, contact your
pharmacist or doctor immediately.
The nicotine patch is only to be used in the short-term, and
while it used to require a prescription, it can now be bought
over the counter. While it is a very good aid to quit smoking,
it’s not an end-all cure to quit smoking.
Herbal Patch
Another  type  of  patch  is  an  herbal  patch.   This  patch  uses
time  released  herbs  that  give  the  same  stimulation  that
nicotine does without using actual nicotine.  T
his type of drug substitution is much safer as the chemicals
used  are  all  natural  herbs  and  there  is  no  nicotine  being
offered to the users of these patches.   An addiction to these
patches will not occur, as they do not contain any addicting
substances.
For  those  who  are  serious  about  quitting  smoking,  but  just
feel that they need to have a small bit of help, this would be
a good option.  Of course, these patches may also cause skin
irritations so it is important that you use them in a discreet
area when you first try them.
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- 25 -This  way  you  will  not  have  visible  rashes  due  to  the  patch
you are using.
Using pat ches can be a great  way for you t o g et
rid of  the smoking  habit.
No  matter  which  type  of  patch  you  choose,  make  sure  you
use on an area of your body the will not show and that does
not have the more sensitive skin such as your buttocks.
Because  they  are  time  released,  you  will  have  more  of  a
chance  at  being  successful  because  you  will  receive  the
nicotine  without  having  to  think  about  having  another
cigarette in order to get it.
This  will  allow  you  to  do  other  things  to  break  the  habit  of
putting a cigarette in your mouth.
The Pill
If you are not comfortable with the patch method, you can
also use the quit smoking pills that are on the market today.
Many of these types of pills are considered herbal substitutes
and work in the same way as the herbal patches do.
They offer an alternative to nicotine so that the body thinks it
is  getting  the  nicotine  when  in  fact  it  is  getting  an  herbal
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- 26 -substitute.  While your body is getting the nicotine substitute
that it craves, you can begin to work on the habits that also
keep you smoking.
One downsid e t o the her bal p ill met hod  is that
sinc e the b ody is not  g ett ing the actual nicotine,
these pills may not wor k f or  ever yone.
There can be side effects associated with herbal pills, nothing
life threatening, but they can cause minor side affects such
as diarrhea.   This is not a huge factor since smoking will do
much more damage than a loose stool.
But, another issue that is more serious is that the herbal pills
do  not  address  the  other  withdrawal  symptoms  associated
with quitting smoking.   These are serious concerns and may
be  one  reason  why  an  herbal  stop  smoking  pill  may  be
ineffective.
Another type of pill is one that is offered by prescription.  You
will  need  to  speak  to  your  family  physician  in  order  to  get
this type of pill.   There are a few great ones on the market
today.
You  will  normally  only  need  to  take  these  pills  for  three  to
four  months  to  effectively  quit  smoking.   Not  only  do  they
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- 27 -address  the  nicotine  addiction,  but  they  also  work  to  help
alleviate the issues that need to be dealt with when it comes
to  the  withdrawal  symptoms  associated  with  quitting
smoking.
The downside to the prescription types of stop smoking pills
is  that  not  all  smokers  who  want  to  quit  will  have  medical
insurance or access to a physician to prescribe them.
The  pills  themselves  may  not  be  covered  by  all  insurance
providers so this can make for a very expensive way to quit
smoking.  Some may even feel it is less expensive to simply
purchase a pack of cigarettes than it is to quit smoking this
way.
If you would like to use this method, you should contact your
health insurance provider and see if they will offer a co pay
on the medication to ease the burden of that cost.
Some may do this as a prevention method as the costs that
an insurance company would accrue if you contracted cancer
would be much higher.
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- 28 -Ther e is now evidence t hat  Chantix can c ause
blac kouts, att empt ed suicide and suicide.
Chantix Warning
 Chantix or Varenicline has been advertised as the easy
solution to quit smoking. It makes smoking an easier issue to
overcome, and was slated to become the next cessation pill
that allowed people to bypass the normal nicotine withdrawal
symptoms. Unfortunately, there is now evidence that Chantix
can  cause  blackouts,  people  attempting  to  commit  suicide
and with others committing suicide.
There is a class action suit in progress for people who have
become  victims  of  this  latest  cessation  pill.  Chantix  is  only
the second pill to deal with the problem of smoking and was
approved  by  the  Food  and  Drug  Administration.  Chantix  is
produced by Pfizer, Inc.
Here is what has been published recently:
According to a news article published in the current issue of
the  Journal  of  the  American  Medical  Association  (JAMA),
evidence is mounting that supports the conclusion that use of
the  smoking  cessation  drug  varenicline  (Chantix)  is
associated with suicidal ideation and behavior in a substantial
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- 29 -number of treated patients. (see: Kuehn BM. Studies linking
smoking-cessation  drug  with  suicide  risk  spark  concern.
JAMA 2009;301(10):1007-1008).
While  it  is  unfortunate  that  these  possible  serious,  adverse
effects  of  Chantix  were  not  detected  until  post-marketing
surveillance,  the  real  shame  in  this  story  is  that  the  anti-smoking  movement  played  a  role  in  this  potential  tragedy.
The movement played a role in two ways.
Nicotine Gum: Does It Really Work?
Another popular stop smoking aid is the nicotine gum.   The
gum is a safe and effective way to get the nicotine into the
body  to  help  stop  the  cravings  associated  with  stopping
smoking.
This g um has b een on the mar ket longer  t han any
of  t he ot her stop smoking aids availab le.
The nicotine can take up to an hour to be absorbed into the
system and up to twenty pieces of gum can be chewed in a
day.   For those that are a pack a day smokers, this will be
equal to smoking a pack as you would instead chew a piece
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- 30 -of  gum  instead  of  having  the  cigarette.  Stop  smoking  gum
also helps with the oral fixation many smokers acquire.
For  many,  it  is  not  just  about  the  addiction,  as  stated
previously,  but  the  habit  as  well.   Quit  smoking  gum
addresses the habit of putting something in the mouth and
also  gives  the  mouth  something  to  do  while  the  nicotine  is
being absorbs by the body.
As with the patch, the gum is offered with different levels of
nicotine  so  that  you  can  gradually  decrease  the  level  of
nicotine until your body does not crave it anymore.
Some of the more expensive gums offer guarantees to quit
smoking  within  ten  days.   This  can  be  great  for  those  who
want to quit smoking quickly.
There are some downsides to using the gum.   Many can get
addicted  to  the  gum  itself  and  then  will  need  to  fight  that
addiction.  While nicotine gum is safer than smoking, it is still
using one form of nicotine to replace another form.
This is not always the best way to quit but it has been proven
to work for many.
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- 31 -Anot her d raw b ac k to the g um is t hat it can t aste
like c igarettes.
 Even some of the flavored gum has a taste that has been
likened to licking an ashtray.  This can put some people off of
using them gum regularly.
More and more, the taste is being improved upon so that this
will be a non issue in the future.  For now, if you can get past
the taste, you will have a better chance at quitting smoking
by using a gum substitute than with trying quit smoking with
out using any aids at all.
You should make sure you do your research on what gums
will be the most effective when trying to quit smoking.  Your
family physician can offer you advice on which brand would
work best for you.
Doctors  work  hard  to  keep  up  on  the  latest  treatments
available and will be able to steer you in the right direction.
Try to stay away from cheap online stop smoking gum.  This
gum may not really contain the additives needed to enable
you  to  stop  smoking.   You  will  simply  be  spending  your
money  on  a  placebo.   This  is  why  researching  the  product
before actually using is so vital.
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- 32 -It is hard enough to quit smoking, if you are using an aid to
do this; there is no sense in setting yourself up for failure by
choosing the wrong product.  This can make you discouraged
and may cause you to simply start smoking again.
Hypnosis
Many who wish to quit smoking would prefer to use a more
natural  method  than  replacing  one  form  of  nicotine  with
another  or  replacing  nicotine  with  herbs.   One  of  the  most
popular  and  effective  methods  to  quit  smoking  is  by  using
hypnosis.
Hypnosis is a great natural method as works with the mind to
help kick the habit as well as the addiction.   There are two
forms of hypnosis that can be used to help to quit smoking.
The first  method  is self hyp nosis and works b y
pr og ramming  the mind to become a non smoker
inst ead of being  an ex-smoker.
This  works  by  training  the  mind  to  forget  about  the
cigarettes.  You are essentially training your mind to become
a non smoker.
An  ex-smoker  will  always  feel  the  need  for  a  cigarette  and
has  to  have  the  self  control  to  not  smoke  again.   This  is
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- 33 -especially true during those situations where not picking up a
cigarette would be difficult in other cases.   By training your
mind  to be  a  non smoker, you will  be  less  inclined  to have
the habit any more.
There are many ways to self hypnotize yourself.  You can do
this  by  subliminal  messages.   You  will  listen  to  a  tap  or
compact  disk  while  you  are  sleeping  and  this  will  program
your  mind  when  it  is  resting  to  not  smoke  any  more
cigarettes.
One of the most important things to remember is that your
motivation to quit smoking needs to be high. It can’t be half-hearted  or  all  the  listening  to  tapes  and  attempts  at  self-hypnosis will be in vain.
Sinc e your brain is also act ive while you are
asleep , it will get t hese st op  smoking  messag es,
too.
You can also use meditation.  While you are meditating, you
will concentrate on not having a cigarette again.  You need to
tell your brain while in the subconscious state that it does not
need nicotine.   You can also use a mantra like “I am a non
smoker, I do not need to smoke another cigarette” in order
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- 34 -to  program  your  mind  to  dismiss  the  need  for  smoking
entirely.
The other form of quitting smoking by hypnosis is by hiring a
certified  hypno-therapist  to  do  the  actual  hypnosis  and  to
supply your mind with the thoughts that smoking is bad for
you and that you do not need to smoke any more.
They can also aid you in getting the thoughts into your brain
that you are a non smoker and the need for nicotine is gone.
The school of thought on hypnotherapy is that you have to
be  committed  to  not  smoking  before  you  begin  your
sessions.   If  you  are  getting  the  thoughts  supplied  to  your
brain but you are still continuing with the habit of picking up
a  cigarette  whenever  your  situations  feels  it  is  necessary,
then you will not benefit from this type of therapy.
Also,  hiring  a  hypnotherapist  can  be  expensive  and  not  all
can afford this type of expense.   When you look at the cost
of  smoking  over  a  year,  however,  it  becomes  less  of  a
burden.
Since the money will be expected at the time of the session,
it can drain the check book as you would be purchasing those
cigarettes over a longer time period.
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- 35 -Other Stop Smoking Aids
Besides  the  above  mentioned  stop  smoking  aids  there  are
many more that will help you to become a non smoker.
Smokeless Cigarettes
There are smokeless cigarettes that are used to replace the
typical cigarettes that you would normally smoke.   You use
them in the same way that you would smoke a cigarette but
they do not contain any nicotine and simply cure the habit of
putting these types of cigarettes into your mouth to handle
the oral fixation.
Some smokeless c ig arett es do c ont ain nic ot ine,
and you will g radually dec rease t he amount  of
nicotine that your  body is t aking  in unt il you feel
you no long er need  to use the product.
One of the downsides to the smokeless cigarette is that they
do not taste very good unless you chose a more expensive
flavored  smokeless  cigarette  and  you  are  simply  inhaling
nicotine just like you would if you smoked a cigarette.
This type of replacement does not really kill the habit or the
addiction; it simply replaces it with another similar method.
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- 36 -Nicotine Inhaler
Another type of quit smoking aid is the inhaler. This is similar
to  the  smokeless  cigarette  in  that  you  puff  on  it  when  you
feel the need for a cigarette.  These actually taste worse than
a  smokeless  cigarette  in  that  they  are  not  offered  in  other
flavors.
You will have to put up with the horrible taste that will make
many decide to simply smoke a cigarette instead.
Also, they are simply a replacement that may not help with
the over all addiction which is the problem with many of the
quit smoking aids.  This method is relatively inexpensive and
works  by  using  a  liquid  form  of  nicotine  cartridge  that  is
inserted into the inhaler.  When you inhale, you get a “hit” of
nicotine.
Herbal Cigarette
The  final  form  of  quit  smoking  aid  is  the  herbal  cigarette.
This  is  simply  herbs  that  are  smoked  instead  of  cigarettes.
You  can  purchase  them  ready  made  or  you  can  buy  the
tobacco and roll your own.   This method simply substitutes
another form of smoking that is healthier to your system.
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- 37 -You will have the same hand to mouth action that you enjoy
with a regular tobacco cigarette without the nicotine and bad
additives that are included in a typical cigarette.
Many feel that this type of substitution is a great way to quit
smoking as  they  are  going cold  turkey off  of  the  cigarettes
completely and can gradually get rid of the habit in a more
healthy way.
Since  these  herbs  are  not  addictive,  once  the  habit  and
addiction is taken care of, the herb smokes can be dropped
without having any of the anxiety associated with a nicotine
cigarette.
The  downside  to  this  method  is  that  you  will  still  feel
withdrawal  symptoms  from  the  nicotine,  and  you  may  still
feel  the need  to smoke a real  cigarette.   Also, you are  still
putting  smoke  into  your  body,  and  there  have  not  been
enough  studies  done  on  these  natural  herbs  to  know  what
the long term effects of inhaling them can be.
The  final  point  is  that  it  can  take  substantially  longer  to
become a non-smoker since you are still, in effect, smoking
in  another form.  While  this  can  pose  a  problem  in  the  long
run, the natural herbs are less toxic than nicotine, and you
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- 38 -can gradually wean yourself off of them over time since they
don’t have the addictive effects of nicotine.
Tips to Help You Achieve Your Goal
When you decide to quit smoking, you will need to practice
some  basic,  common-sense  methods  in  order  to  increase
your chances of success:
18.  You will want to share your decision with everyone who is
close to you: husband, wife, children, parents, and
friends. You want to do this to elicit their support, and you
don’t want them to keep offering you cigarettes that will
tempt you to fall off the wagon. This is like any other
addiction; you stand a better chance if you don’t come in
contact with the object of your addiction.
19.  When you are in the office, don’t go out and stand with
your smoking buddies. It’s the same thing if you want to
be more positive in that you don’t go hang out with folks
who are always negative. It rubs off, and standing in a
smoky space is just cheating and pulling you back down.
20.  Find a quit smoking partner. It is always easier to do
things in pairs. You will both be experiencing the same
types of issues. This will give you someone to talk to and
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- 39 -when the going gets rough, you will have someone who
will be there to get you going again. Make sure it’s a
reciprocal relationship. You will wind up with a really good
friend, and stand a better chance of staying on track.
21.  If you don’t want to go cold turkey, pick out something
that will aid you on your trek. This can include the patch,
gum, hypnosis and the like.
22.  Throw out any old packs of cigarettes you are holding on
to “just in case”, and hide your lighter and matches. Even
if you use them to light the stove, you want to eliminate
visual cues that will cause you to go looking for cigarettes
in the middle of the night.
23.  At parties, social gatherings and the like, you will want to
avoid the smokers. If you’re on the telephone, in a
crowded area or just standing next to a smoker, you will
want to move geographically away from that person. They
are walking, standing and smiling temptation, so you’ll
want to avoid it where possible.
24.  If your willpower sags, and the craving gets really
obnoxious and persistent, take a walk, mop the floor or do
anything else that’s physical. If you’re an exercising type
person, this statement won’t be too hard – your brain
releases the feel good.
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- 40 -25.  Carry gum, lollypops or hard candy with you, and when
you feel the urge to smoke, replace it with one of these. If
you’re into healthy food instead of sugar, eat carrots or
celery which is crunchy, good tasting and feels a little like
a cigarette.
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- 41 -Conclusion
Looking  at  the  health  issues  that  come  with  smoking,  it  is
easy to see why many people want to take this addiction out
of  their  lives.   Many  who  quit  smoking  live  to  long  ages
because their health has improved so much.
The  families  of  smokers  can  also  benefit  from  having  their
loved  ones  around  longer  and  will  not  feel  the  effects  of
second hand smoke.
Considering the financial benefits for yourself and your family
can  also  come  into  play  when  deciding  to  quit  smoking.
Financially, your family will do better if you are not spending
the family income on your addiction.
By  quitting,  you  will  free  up  money  that  can  be  used  for
other  family  necessities  that  you  could  not  afford  as  a
smoker.
In ord er to quit  smoking, you must make the f inal
commit ment.
All  the  aids  and  tips  and  hints  will  do  no  good  until  you
simply make the choice to stop.   As with any addiction, you
need to realize the fact that you have a problem first.  Once
you get to that point you will be able to quit.   Willpower is
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- 42 -also  important  once  you  have  made  the  decision  to  quit.
When  you  give  up  smoking,  having  the  will  to  not  smoke
again  will  go  further  for  you  than  any  other  method
available.
Once you have made this commitment, and you feel you can
not  quit  on  your  own,  you  should  try  one  of  the  many
methods  that  are  available  to  those  who  wish  to  quit
smoking.
If you feel that one method does not work, then you should
try  another  one  until  you  find  what  works  for  you.   By
combining one method with will power and the want to quit
smoking, you will give yourself a fighting chance at becoming
a non smoker.
More t han 2/3 of  Amer ic ans who make up  t heir
mind  t o q uit smoking and g o cold turkey will not
be suc cessf ul.
It has been shown that trying to go it alone with no help will
only  lead  to  failure.  Only  about  5%  of  people  who  actually
attempted  the  cold  turkey  route  managed  to  stick  with  it
until they were clear.
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- 43 -What  this  means  is  that  before  you  start  out  on  willpower
alone, check in with your doctor to see what aids he can give
you to make your withdrawal easier.
As you now know, there are all kinds of things that will help
you to ease out of the grasp of nicotine addiction including
nasal sprays, patches, gum, inhalers, prescription drugs and
herbal alternatives.
Final Words
Tobacco is the one most preventable causes of death in the
United  States  today.  Unfortunately,  cigarette  smoking  is
responsible  for  about  two-thirds  of  all  cancer  deaths  per
year.
It  increases  a  person’s  chances  of  developing  lung  cancer
which  is  a  silent  killer  that  is  the  leading  cause  of  cancer-related  deaths.  It  is  also  linked  to  other  types  of  cancers
including:
26.  Esophagus
27.  Larynx
28.   Kidney,
Quit Smoking Permanently
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- 44 -29.  Pancreas
30.  Cervix
It  is  also  responsible  for  increasing  rates  of  chronic  lung
disease, heart disease and stroke. Smoking during pregnancy
can also cause adverse effects on the mother’s unborn child
including low birth weight and premature delivery.
When you quit smoking, you will feel better, breathe easier
and live longer. You will decrease your risk for disease, and
your children won’t be exposed to second hand smoke that
will lead to long-term detrimental effects on their lives.
You  will  also  have  a  lot  of  extra  money  to  spend  on  other
things,  and  you  won’t  have  to  find  designated  “smoking
areas” everywhere you go.
Many people feel that they will gain weight when they stop
smoking,  but  studies  show  that  it  is  generally  less  than  10
pounds. In order to keep weight gain out of the equation, all
you  need  to  do  is  eat  a  healthy  diet,  exercise  and  keep
moving.
Don’t  let  the  specter  of  weight  loss  deter  you  from  your
ultimate goal – to live a smoke-free life.
Quit Smoking Permanently
http://www.simplejoshua.blogspot.com
- 45 -The choice is up to you.  Take the steps now to quit smoking
and get your life back on track.
You  do  not  need  to  be  a  slave  to  the  “cancer  stick”  if  you
choose not to be!