It's been coming on for several weeks. I hate smoking, but sometimes, oh how I love it! It's a guilty pleasure and a stress reliever. But, that's okay. I want to be here, on this earth, to see my grand children, so I am quitting. Day number one almost under my belt!
I've done some research and found some interesting facts!
When you quit smoking, the benefits for your health begin within minutes of your last cigarette.
After 8 hrs, Nicotine and Carbon Monoxide levels reduce by half and oxygen levels return to normal.
After 24 hrs, Carbon Monoxide is eliminated from the body and the lungs start to clear out mucus and debris.
After 48 hrs, there is no nicotine left in the body and the ability to smell and taste greatly improved.
After 72 hrs, breathing becomes easier, bronchial tubes begin to relax, and energy levels increase.
After 2-12 wks, circulation improves.
After 3-9 months, coughs, wheezing and breathing problems improve.
After 1 year, your excess risk of coronary heart disease is decreased to half that of a smoker after one year.
After 2 years, your chance of achieving long-term success with quitting tobacco increases significantly after two years.
After 5 years, stroke risk is reduced to that of people who have never smoked.
After 10 years, the risk of lung cancer drops to as little as one-half that of continuing smokers, the risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases, and the risk of ulcers decrease.
After 15 years, the risk of coronary heart disease is now similar to that of people who have never smoked, the risk of death returns to nearly the level of people who have never smoked.
The US Surgeon General has said, "Stopping smoking represents the single most important step that smokers can take to enhance the length and quality of their lives."
Quitting smoking is not easy, but you can do it. To have the best chance of quitting and staying quit, you need to know what you’re up against.
Withdrawal symptoms can include any of the following:
* Dizziness (which may only last 1 to 2 days after quitting)
* Depression
* Feelings of frustration, impatience, and anger
* Anxiety
* Irritability
* Sleep disturbances
* Trouble concentrating
* Restlessness or boredom
* Headaches
* Tiredness
* Increased appetite
* Weight gain
* Constipation and gas
* Cough, dry mouth, sore throat, and nasal drip
* Chest tightness
* Slower heart rate
These symptoms can lead the smoker to start smoking cigarettes again to boost blood levels of nicotine back to a level where there are no symptoms.
Withdrawal has 2 parts -- physical and mental. The physical symptoms are annoying but nicotine replacement and other medicines can help reduce many of these symptoms. Most smokers find that the bigger challenge is the mental part of quitting.
If you have been smoking for any length of time, smoking has become linked with nearly everything you do -- waking up in the morning, eating, driving, and drinking coffee. It will take time to "un-link" smoking from these activities. This is why, even if you are using a nicotine replacement, you may still have strong urges to smoke.
One way to overcome cravings is to notice and identify rationalizations as they come up. A rationalization is a mistaken thought that seems to make sense to you at the time. If you choose to believe in such a thought, it can serve as a way to justify smoking. Some of these common rationalizations:
* "I'll just have one to get through this rough spot."
* "Today is not a good day. I'll quit tomorrow."
* "Uncle Harry smoked all his life and he lived to be over 90."
* "You've got to die of something."
* "Life is no fun without smoking."
As you go through the first few days without smoking, take note of any rationalizations as they come up and recognize them for what they are. Look out for them, they always show up when you're trying to quit.
Use these other ideas to help you stay committed to quitting:
* Stay away from people, places, and activities where you are tempted to smoke.
* Switch to juices or water instead of alcohol or coffee.
* Use substitutes you can put in your mouth such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds. (Me, I use tootsie pops! They are yummy and cheap!)
* Do something to reduce your stress. Exercise or do hobbies that keep your hands busy.
* When the cravings strike now, breathe deeply and picture your lungs filling with fresh, clean air.
* If you feel that you are about to light up, hold off. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to smoke.
Keep in mind that what you're doing is not easy, so you deserve a reward. Put the money you would have spent on tobacco in a jar every day and then buy yourself a weekly treat. (Or like me, plan to put the money into saving towards saving my house, in foreclosure.) You can also reward yourself in ways that don't cost money: visit a park, go to the library, and check local news listings for museums, community centers, and colleges that have free classes, exhibits, films, and other things to do.
Remember, you can use the same methods to stay quit as you did to help you through withdrawal. Think ahead to those times when you may be tempted to smoke, and plan on how you will use other ways to cope with these situations.
What if you do smoke? The difference between a slip and a relapse is within your control. A slip is a one-time mistake that is quickly corrected. A relapse is going back to smoking. You can use the slip as an excuse to go back to smoking, or you can look at what went wrong and renew your commitment to staying away from smoking for good.
Even if you do relapse, try not to get too discouraged. Very few people are able to quit for good on the first try. In fact, it takes most people several tries before they quit for good. What's important is figuring out what helped you when you tried to quit and what worked against you. You can then use this information to make a stronger attempt at quitting the next time.
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