HOW SMOKING KILLS?
Cigarette smoking harms the body by raising
cholesterol levels and
blood pressure, as well as increasing the risk of
cancer and
cataracts. Smoking destroys certain
vitamins and creates the need for other specific nutrients.{“Addictive substances: Nicotine,” Lets Live Magazine, Oct. 1996}Smokers are 4 times more likely to have gray hair and increased
hair loss (British Medical Journal, Science News, Jan. 11, 1997}No amount of smoking is free of risk. The exact amount of risk depends on how long you’ve smoked and how deeply the you inhale, as well as genetic factors. (UCBerkeley Wellness Letter, June 1998}Smoking is associated with a decline in physical function that makes a smoker act several years older than he/she really is. Tobacco smoking reduces the effectiveness of medications, such as pain relievers,
antidepressants, tranquilizers, sedatives, ulcer medication and
insulin. With
estrogen and oral contraceptives, smoking may increase the risk of heart and blood-vessel disease. Currently, smoking kills 1 in 10 adults worldwide.{Information Plus – The Information Series on Current Topics, “Alcohol and Tobacco, America’s Drugs of Choice,” 1998}
HOW TO QUIT SMOKING ?
Put it in writing. People who want to make a change often are more successful when they put their goal in writing. Write down all the reasons why you want to quit smoking, like the money you’ll save or the stamina you’ll gain for playing sports. Keep that list where you can see it. Add new reasons as you think of them.
Get support. People are more likely to succeed at quitting when friends and family help. If you don’t want to tell your family that you smoke, ask friends to help you quit. Consider confiding in a counselor or other adult you trust. If it’s hard to find people who support you (like if your friends smoke and aren’t interested in quitting), join an online or in-person support group.
Set a quit date. Pick a day that you’ll stop smoking. Put it on your calendar and tell friends and family (if they know) that you’ll quit on that day. Think of the day as a dividing line between the smoking you and the new, improved nonsmoker you’ll become.
Throw away your cigarettes — all of them. People can’t stop smoking with cigarettes around to tempt them. So get rid of everything, including ashtrays, lighters, and, yes, even that pack you stashed away for emergencies.
Wash all your clothes. Get rid of the smell of cigarettes as much as you can by washing all your clothes and having your coats or sweaters dry-cleaned. If you smoked in your car, clean that out too.
Think about your triggers. You’re probably aware of the times when you tend to smoke, such as after meals, when you’re at your best friend’s house, while drinking coffee, or as you’re driving. Any situation where it feels automatic to have a cigarette is a trigger. Once you’ve figured out your triggers, try these tips:
- Break the link. If you smoke when you drive, get a ride to school, walk, or take the bus for a few weeks so you can break the connection. If you normally smoke after meals, do something else after you eat, like go for a walk or talk to a friend.
- Change the place. If you and your friends usually eat takeout in the car so you can smoke, sit in the restaurant instead.
Substitute something else for cigarettes. It can be hard to get used to not holding something or not having a cigarette in your mouth. If you have this problem, stock up on carrot sticks, sugar-free gum, mints, toothpicks, or lollipop
HOW TO CONTROL YOUR URGE FOR SMOKING?
People who use tobacco products get used to having a certain level of nicotine in their body. After you quit, cravings develop when your body wants nicotine. This may occur long after your body is no longer addicted to nicotine. In addition to this physical craving, you may experience a psychological craving to use a tobacco product when you see people smoking or are around other triggers. Your mood may change when you have cravings, and your heart rate and blood pressure may go up.
The urge to smoke will come and go. You may start experiencing cravings within an hour or two after your last use of tobacco, and you may have them frequently for the next few days or weeks. As time passes, the cravings will get farther apart. However, you may have occasional mild cravings months or years after you quit.
Here are some tips for managing cravings:
- Try nicotine replacement products or ask your doctor about other medications.
- Remind yourself that cravings will pass.
- Avoid situations and activities that you used to associate with using tobacco products.
- As a substitute for smoking, try chewing on carrots, pickles, apples, celery, sugarless gum, or hard candy. Keeping your mouth busy may stop the psychological need to smoke.
- Try this exercise: Take a deep breath through your nose and blow out slowly through your mouth. Repeat 10 times.
Go online to Smokefree.gov, a website created by NCI’s Tobacco Control Research Branch, and use the step-by-step personalized quit plan to learn about other tips for managing cravings.