1. Stop Smoking

1. Stop Smoking - This was a decision which would probably be the toughest. I set to know everything about smoking and how to quit it. My help and support was the internet ( as usual). The gist of what I came to know is that you have to quit "cold turkey", i.e, stop smoking at one go. No amount of reduction would work and neither would the nicotine patches, chewing gums which released nicotine be of any help. If you search for something on the net, you normally start suffering from information overload. Too much information and ultimately contradicting each other. After a lot of searching and reading, what i learnt is reproduced below. This article should give a very good idea on the problem and what to expect

To many, cold turkey conjures up visions of torturous pain, suffering and general drudgery. In fact, it is easier to stop smoking using the cold turkey method than by using any other technique. Cold turkey induces less suffering and creates a shorter period of withdrawal. Most important, cold turkey is the approach by which the smoker has the best chance of success.

Smokers must recognize that they are drug addicts. Nicotine is a powerfully addictive drug. Once the smoker has smoked for a fairly long time, the body requires maintenance of a certain level of nicotine in the bloodstream. If this level is not maintained, the smoker will experience varying degrees of drug withdrawal. The lower the level, the greater the intensity. As long as any nicotine remains in the bloodstream the body will keep craving its full complement. Once the smoker quits, the nicotine level will eventually drop to zero and all physical withdrawal will cease. Cravings for an occasional cigarette may continue, but this is due to past psychological conditioning and not to a physical dependence.

Cutting down on cigarettes or use of nicotine replacement strategies throws the smoker into a chronic state of drug withdrawal. As soon as the smoker fails to reach the minimum requirement of nicotine, the body starts demanding it. As long as there is any nicotine in the bloodstream, the body will demand its old requirement. Smoking just one or two a day or wearing a patch which is gradually reducing the amount of nicotine being delivered will result in the smoker not achieving the minimum required level, creating a chronic state of peak drug withdrawal.

This state will continue throughout the rest of the smoker's life unless one of two steps is taken to rectify it. First, the smoker can stop delivering nicotine altogether. Nicotine will be metabolized or totally excreted from the body and the withdrawal will stop forever. Or, the smoker can return to the old level of consumptions accomplishing nothing.

Therefore, cold turkey is the method of choice. Once the smoker stops, withdrawal will end within two weeks. If you smoke, we can help you over this crucial period of time. Once it is past, you can rest assured that you will never need to smoke again. Then, to stay off you will simply need to remember to Never Take Another Puff!

Why Quit Cold Turkey?

With the advent of new smoking regulations, as well as the recent health-consciousness trend, many serious smokers are now looking to lose the habit for good. While many nicotine replacement products, such as the patch, the lozenge and the gum, are very popular, the best and most successful means of relinquishing nicotine addiction is going "cold turkey." This method relies on the smoker's will and his or her dedication to quitting the habit completely, rather than through medication or nicotine "weaning" techniques. In a very real sense, the difficulty of quitting cold turkey actually assists the smoker in never returning to tobacco. Most would-be quitters shudder at the prospect of attempting to quit without chemical assistance; however, quitting cold turkey need not be a terrible trial with a little planning.

How to Quit

• Select a quit date and stick to it. Choose the date, and plan to take it easy for at least three days following the last cigarette. Inform your friends and family and ask them for support.
• Remove all nicotine from your home and car. Throw out ashtrays and lighters.
• On your quit date, stop smoking! Remember the seventy-two hour rule: this is the amount of time needed for nicotine to leave the body completely. This is important to know—if a smoker can go without a cigarette for seventy-two hours, the physical need for nicotine decreases sharply. The absolute worst cravings for nicotine will take place during this time. If possible, the dedicated quitter should try to arrange some "alone time" for seventy-two hours. If this is not possible, the ex-smoker should attempt to avoid smokers and cigarettes as much as possible. The odds of backsliding during the first seventy-two hours are very high.
• Be good to yourself. While quitting, engage in activities that are enjoyable. Watch TV, enjoy a favorite hobby, do whatever necessary to take your mind off the idea of cigarettes and any cravings you may have.
• Cope with the cravings. Keep in mind that the average craving lasts about twelve seconds. When a particularly strong craving hits, close your eyes, deep-breathe and slowly count to twelve. The craving will pass. Another tactic is distraction; the worst thing a smoker can do is focus on a craving. As soon as the urge to smoke hits, distract yourself by changing activities or taking a long walk to clear your head. Fresh air can work wonders.
• Watch the snacks. Keep healthy foods handy for nibbling. Oral gratification is a large part of smoking addiction, and quitting can cause ex-smokers to gain weight. A small weight gain can be expected because cigarettes do have appetite suppressive properties, but stocking healthy snack foods in the fridge and keeping food portions small can help. Remember to keep yourself well hydrated, as well. Keep plenty of water and fruit juices on hand to slake your thirst.

• Handling Triggers

  Once a smoker makes the shift to ex-smoker after three days, the cravings will lessen and the idea of smoking will slowly start to fade. Certain triggers will cause cravings; behaviors and rituals will act as reminders for your old smoking patterns. The best way to combat these triggers is to change your rituals; if you normally have a cigarette with your morning coffee, change the way you drink your morning cup of joe. Instead of drinking it at the kitchen table, take your coffee with you in an insulated mug, or simply move to another room in the house. Small changes will help you avoid triggering cravings.

  Many behavioral psychiatrists assert that new behaviors are established after about twenty-one days, or three weeks. Within that short amount of time, one thing is certain; after three weeks without nicotine, the cravings will decrease, the senses of smell and taste will improve, and ex-smokers will begin to enjoy the benefits of a smoke-free, healthy lifestyle.