| Effects of smoking | | | | health and obligations to others. For example, think of |
| Numerous studies have evaluated the adverse health | | | | all the time you waste taking cigarette breaks, rushing |
| effects smoking has on the body and the economy. | | | | out to buy a pack, hunting for a light, etc. |
| The most serious facts on smoking related health and | | | | 4. Begin to condition yourself physically: Start a modest |
| economic risks are listed below. | | | | exercise program; drink more fluids; get plenty of rest; |
| · Tobacco is the only product, that when used as | | | | and avoid fatigue. |
| intended, damages the body and causes numerous life | | | | 5. Set a target date for quitting - perhaps a special day |
| threatening health ailments. | | | | such as your birthday, your anniversary, or the Great |
| · Smoking related diseases, such as chronic lung | | | | American Smokeout. If you smoke heavily at work, |
| disease and coronary heart disease, result in the | | | | quit during your vacation so that you're already |
| deaths of over 400,000 Americans every year. | | | | committed to quitting when you return. Make the date |
| · Tobacco products contain close to 5,000 different | | | | sacred, and don't let anything change it. This will make |
| chemicals, of those chemicals 69 are known to cause | | | | it easy for you to keep track of the day you became |
| cancers. | | | | a nonsmoker and to celebrate that date every year. |
| How to Quit Smoking? | | | | Learn New Skills and Behaviors |
| 1. Deep Breathing Perhaps The Single Most Powerful | | | | Try to distract yourself from urges to smoke. Talk to |
| And Important Technique: Every time you want a | | | | someone, go for a walk, or get busy with a task. |
| cigarette, do the following. Do it three times. | | | | When you first try to quit, change your routine. Use a |
| Inhale the deepest lung-full of air you can, and then, | | | | different route to work. Drink tea instead of coffee. |
| very slowly, exhale. Purse your lips so that the air must | | | | Eat breakfast in a different place. |
| come out slowly. As you exhale, close your eyes, and | | | | Do something to reduce your stress. Take a hot bath, |
| let your chin gradually sink over onto your chest. | | | | exercise, or read a book. |
| Visualize all the tension leaving your body, slowly | | | | Plan something enjoyable to do every day. |
| draining out of your fingers and toes, just flowing on | | | | Drink a lot of water and other fluids. |
| out. | | | | The surgical approach |
| 2.Stay Away From Alcohol, Sugar And Coffee | | | | Surgery is also an effective trigger to quitting, other |
| Do your very best to stay away from alcohol, sugar | | | | research shows. In fact, surgery is often one's best |
| and coffee the first week or longer, as these tend to | | | | chance to quit smoking for good, according to David |
| stimulate the desire for a cigarette. Avoid fatty foods, | | | | Warner of the Mayo Clinic. |
| as your metabolism will slow down a bit without the | | | | Doctors have long known that nonsmokers and recent |
| nicotine, and you may gain weight even if you eat the | | | | quitters recover better from surgery than smokers. |
| same amount as before quitting. So discipline about | | | | Warner's review of research also shows that patients |
| diet is extra important now. No one ever said acquiring | | | | who stop smoking prior to surgery have better |
| new habits would be easy! | | | | success withdrawing from cigarettes. |
| 3. Develop strong personal reasons in addition to your | | | | |