QUIT SMOKING
SMOKING KILLS, HOW TO QUIT?
DANGERS OF SMOKING:
· Smoking kills 15,000 people every day.
· Approximately 900,000 people die every year in India due to smoking as of 2009, according to the World Health Organization (WHO).
· Tobacco smoke contains more than 7,000 chemicals and about 70 of them are known to cause cancer.
· Smoking cigarettes is the number-one risk factor for lung cancer. But, smoking can affect your entire body.
· Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also increases risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis.
· There is no safe cigarette. People who smoke any kind of cigarette like light cigarettes, menthol cigarettes, cigars, pipes, smokeless tobacco are at an increased risk for smoking-related diseases.
QUIT SMOKING:
Smoking cessation or quitting ny addiction is a significant lifestyle change though it is not an easy task, with it comes anger, anxiety, depression, and frustration.
Once you quit smoking, your body notices a shortage of nicotine, usually in about 3 days and then it goes into withdrawal. You can expect to feel irritable, restless, depressed, moody for about 2-3 weeks after quitting and then it gets little easier. Well planed strategies help you cope with these undesirable expected difficulties.
HOW TO QUIT SMOKING:
1. WILL POWER:
Quit smoking at once and commit yourself to being smoke-free. 3-5% people are successful with this method without any medicine or any help.This is the easiest method to implement, but the most difficult to carry out successfully. The success of this method will depend entirely on a person’s willpower. Those who quit abruptly are more successful than those who quit gradually,
· To increase your chances of success with this method, consult a psychologist who will keep you on a right path and will keep you motivated to achieve your goal.
. Try to take up new activities to occupy your hands or mouth, like writing, painting or chewing sugarless gum.
· Avoid situations and people who smoke; keep yourself busy with friends and family who encourage you and build your confidence.
· Consider having a backup strategy in case you are unable to go this way.
2. NICOTINE REPLACEMENT THERAPY (NRT):
NRT is the successful method for quitting smoking with a 20% success rate. By chewing gums, eating lozenges, or wearing patches that contain a very low dose of nicotine, you get the nicotine your body crave for. You have to gradually reduce the NRT dosage, eventually weaning them off nicotine. The nicotine in NRT is very low and hence you will never get addicted to it.
3. MEDICATIONS:
A doctor can prescribe you certain medications that are designed to help curb your cravings and withdrawal symptoms. Homeopathy has certain medicines that reduce tobacco craving as well as withdrawal symptoms without any side effects
4. ALTERNATIVE METHODS:
· Many smokers found that Vitamin C tablets, candies or lozenges help curb their cravings.
· Meditation can be a useful practice to help distract your mind for the desire to smoke.
COPING STRATEGIES:
IRRETABILITY: Bath, relax, music, take a walk, talk to a friend, breathing exercise, yoga, meditation.
FATIGUE: Relax, sleep, increase intake of fluids
SLEEPLESSNESS: Avoid tea/coffee/soft drinks after 6pm, develop habit of reading books.
COUGH: Drink plenty of fluids, use lozenges, take steam inhalation
WATERING OF NOSE: Drink plenty of fluids
DIZZINESS: Relax, change position slowly
LACK OF CONCENTRATION: Avoid stress, manage your time and work load
CONSTIPATION: Eat fresh vegetables, fruits, drink plenty of fluids
HEADACHE: Relax, eat small snacks, drink plenty of fluids, meditate
HUNGER: Eat small meals at short intervals, eat fresh vegetables and fruits,
CRAVING FOR SMOKING: DISTRACT YOURSELF. Drink water, read, exercise, deep breath, talk to your loved ones, REMEMBER THE URGE WILL DIE IN FEW SECONDS.