Monthly Archives: June 2016

How to fast free of smoke

Tip 1 copung with craving

  • Nicotine Replacement Therapy (NRT). NRT can help you by reducing your nicotine cravings to increase your chances of quitting. It’s less harmful to your lungs than smoking. NRT is available on prescription or over-the-counter at pharmacies as nicotine gum, patches, tablets, lozenges or inhalers.
  • Medication. There are non-nicotine prescription medicines that your doctor may consider to help reduce your urge to smoke. However, as they’re not suitable for everyone, you will need to talk to your doctor to find out more and to discuss whether these medicines are suitable for you.
  • Use the 4 ‘D’s technique.
    • Delay acting on the urge to smoke — the urge will pass in a few minutes
    • Deep breathing — take a long slow breath in and out. Do this three times
    • Drink water — slowly sip a drink of water
    • Do something else — block your thoughts about smoking by doing something else — chew some gum or use a relaxation technique, for example — to take your mind off the urge to smoke.
  • Use positive ‘self-talk’. Tell yourself ‘I can do this’ and remind yourself how much healthier you’ll feel in a few weeks time’.
  • Remind yourself why you want to quit. Think of the benefits of quitting such as how much money you’re saving — this can add up to more than $3,000 a year if you previously had a 20-cigarettes-a-day habit.
  • Phone a friend. Call a friend to distract you from the urge to smoke, or you can also call the Quitline on 13 QUIT for support.


Tip 2 — Anticipate and make a plan to cope with stress

It’s normal to feel stressed and irritable at first. Being prepared with strategies to handle this will help you stay smoke-free — especially if you’re under extra pressure or having a bad day. Decide what works best for you — a relaxation technique, getting some fresh air or doing something calming like listening to music.

Tip 3 — Avoid situations that tempt you to light up

Until it gets easier to control your urges to smoke, it can be best to avoid places — or people — that make it harder for you to resist cigarettes. These may include:

  • Drinking alcohol — having a cigarette with a drink is a common ‘trigger’. Alcohol can also affect your judgment, making it easier to give in to cravings.
  • Social events where people drink and smoke
  • Being around friends who smoke.

If you decide to go to social events where others will smoke or drink, take a friend along to help support you not to smoke. Be prepared to leave early if you’re craving a cigarette.

Tip 4 — Find something to do with your hands

It can help to keep your hands busy — text a friend, knit or use a stress ball.

Tip 5 — Focus on the positive changes in your body in the first days and weeks of quitting

  • After 8 hours — blood oxygen levels return to normal, and your chances of heart attack begin to fall
  • After 24 hours — carbon monoxide leaves the body. This is good news as carbon monoxide is a toxic gas that contributes to hardened arteries and increases heart disease risk. Your lungs also start getting rid of mucus and debris — this might cause you to cough more, but it’s a sign that your lungs are recovering
  • After 48 hours — your body is nicotine-free! Your senses of taste and smell should be improving
  • After 72 hours — your breathing gets easier and your energy levels increase
  • After two to 12 weeks — circulation improves throughout your body and walking and exercise should get easier.

Tobacco Free Tips

Congratulations on quitting smoking. You must already be feeling the benefits of being smoke free. Even if it’s only been a few days, I am sure you are breathing easier, feeling more energetic and generally seeing the world in a new way. Unless you were a very light smoker, I bet you also have more time on your hands. Now that you really see just how time consuming smoking is, you can use that extra time for all kinds of wonderful things. If you play your cards right you won’t be bored and you won’t have time to miss your old friend, cigarettes. The best is yet to come.From here on in, every day that you manage to remain completely smoke free is a day that increases your chance of success at becoming a permanent ex-smoker.

Depending on whether or not you are using pharmaceuticals like Chantix or Zyban to ease withdrawal, or nicotine replacement therapy in the form of gum, patches, lozenges or nasal spray, to help you through the initial stages of smoking cessation, you may also be experiencing intense physical cravings. In the early days and weeks of cessation you almost certainly will find yourself faced with some serious psychological triggers that can lead you back to smoking, where you definitely do NOT want to go.

Even one puff at this stage can blow your entire quitting effort out of the water. Along with the tips I am going to give you in this hub, I want you to remember one key thing. The desire to smoke will almost always pass within ten minutes.Before you take a puff, just wait….. tell yourself that if you still want it in ten minutes you can have it. IN ten minutes, I guarantee you will be able to resist the urge. The more times you can do this, the stronger you will become.

You Are Not an Exception to the Rule

But, you say you had a cigarette at a party last night and it has not lead you down the garden path? I say, not yet. Do it a few more times and you will be right back to smoking because you have to not because you want to.

I hasten to add that there are a few people who can manage to bum a cigarette at a party now and then and enjoy a smoke. They are the exception not the rule and if you are reading this article, you are probably not one of them. People who can do this were usually not heavily addicted or even heavy smokers.Do you really want to take the chance and find out the hard way?

I cannot tell you how many times I quit, got cocky after a month or so, and then gave into temptation at a party or after a particularly stressful incident or just because I was with somebody who was smoking, or had just finished a meal, or wanted to smoke with coffee or whatever. I failed at staying quit dozens of times because it took me so long to realize that when I smoke one cigarette at a party, I am not just smoking one cigarette. I am picking up a two and a half pack a day habit and activating an addiction. Once I was able to really internalize that simple fact, I was able to resist the temptation. The desire passed and I am still smoke free today. (I quit for good in the year 2000)

Rule number one for staying quit after you have gone to the trouble of giving up smoking is NEVER to give into the urge to have even one puff. A little voice in your head that says ” It’s been awhile now so I can have just one now and then” is almost certainly lying. It is coming from the part of your brain that needs its nicotine fix. The conversation in your head starts when you smell smoke, are around smokers, talking about smoking or even just watching people smoking in an old movie or TV show. I’m going to talk about six common triggers and give you some tips on how to deal with them. Feel free to share your own experiences and personal triggers in the comments section. I would love to hear and will definitely respond.

Great tips to stop smoking

You might have tried to quit smoking before and not managed it, but don’t let that put you off. Look back at the things your experience has taught you and think about how you’re really going to do it this time.

Make a plan to quit smoking

Make a promise, set a date and stick to it. Sticking to the ‘not a drag’ rule can really help. Whenever you find yourself in difficulty say to yourself, “I will not have even a single drag” and stick with this until the cravings pass.

Think ahead to times where it might be difficult – a party for instance – and plan your actions and escape routes in advance.

Consider your diet

Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.

You may also want to change your routine at or after mealtimes. Getting up and doing the dishes straight away, or settling down in a room where you don’t smoke may help.

Change your drink

The same study looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.

Identify when you crave cigarettes

A craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a minute, dance, or go to the bar. And think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.

Get some stop smoking support

If friends or family members want to give up too, suggest to them that you give up together.

There is also support available from your local stop smoking service. Did you know that you’re up to four times more likely to quit successfully with their expert help and advice?

You can also call the NHS Smokefree Helpline on 0300 123 1044 open Monday to Friday 9am to 8pm, and Saturday to Sunday 11am to 4pm.

Get moving

A review of scientific studies has proved exercise – even a five-minute walk or stretch – cuts cravings and may help your brain produce anti-craving chemicals.

Make non-smoking friends

When you’re at a party, stick with the non-smokers. “When you look at the smokers, don’t envy them,” says Louise, 52, an ex-smoker. “Think of what they’re doing as a bit strange – lighting a small white tube and breathing in smoke.”

How to lieave for drug and alcohol

Are drugs, alcohol or cigarettes ruling your life? Have you tried quitting only to pick back up again — even though you really, really want to stop? Stop beating yourself up. You are not a failure. You’re an addict.

A healthier, craving-free life awaits you. Here are ten ideas to get you on and keep you on the road to recovery.

If I can do it, you can do it — I promise!

Tip#1: Accept Help

It doesn’t matter if you’re a meth addict or a pill popper, a binge drinker or bottle hider, smoke 3 packs a day or 6 joints a day. The chances of kicking your habit on your own — and sticking with it — are slim at best. You cannot fight true addiction with willpower. It’s a physiological and psychological craving — way too strong at the cellular level to “just say no.”

But you’ve already figured that out. So now what?

If you have an honest, trusting relationship with your healthcare provider, mention to him/her that you’re trying to quit. Many health plans offer smoking cessation and chemical dependency programs.

You’ll also want to check out how real people (who once were struggling just like you) live drug/alcohol free. Go to a meeting of Alcoholics Anonymous or Narcotics Anonymous. It’s free and there’s no obligation. The members will welcome you with open arms and share everything you need to know. Peer-to-peer support is incredibly powerful and effective.


Tip #2 Do Whatever it Takes

Chances are you didn’t develop your habit last week. Don’t expect to break it overnight, either. It takes time and patience and work. Yes, work. You need to be committed to changing yourself.

If at first you don’t succeed, try something different. For some people, attending 12-Step (AA or NA) meetings is enough. Many sufferers require more help. You can try an outpatient program where you take classes to learn about addiction and yourself. These programs will drug/alcohol test you to make sure you’re not using between sessions. For some people, this level of accountability is sufficient.

For others, an inpatient rehabilitation (aka “rehab”) is needed. These 30, 60 or 90-day programs immerse you in recovery. One to three months in a drug/alcohol-free environment can be a great way to jump-start your clean and sober life.

If you’re trying to put down the cancer sticks, there are different schools of thought. Some people advocate going cold turkey for best results. But again, it doesn’t work for everybody. That’s why they make nicotine patches and gum! There’s even a smoker’s anonymous group


Tip #3 Change Your Attitude

Those irresistible cravings will go away in time. To keep them at bay and keep yourself safe from relapsing into old behaviors, you’ll need to change your mindset from “addict” to “in recovery.” As you learn about the reasons behind your drinking/using, you will discover some very interesting things about yourself. And not just you, but every alcoholic/addict (which is why accepting help from others who have walked the path before you really works).

Changing your attitude about drugs/alcohol/smoking is twofold. First, your relationship to your drug(s) of choice will shift. It will stop being the center of your universe. You’ll stop romancing and depending on it to get through your day. You’ll start viewing it as poison, lethal, disgusting.

At the same time, your attitude about yourself and your place in the world — including what the world owes you or has or hasn’t done to/for you — will evolve. The process of giving up an addiction is actually a process of “getting.” You get a positive outlook — an outlook you likely haven’t felt since you started using… if ever.


Tip #4 Change Your Playground

So much of recovery is about breaking routines as well as actual habits. I bet you’ve worn a groove in the route to your local liquor store or favorite bar. You know exactly where your connection lives or hangs.

If you continue to go to your old haunts, you’re putting a lot of undue pressure on yourself. Why tempt fate? Take a different route home from work so you don’t pass your usual supplier.

So what about your home? Obviously you’ll want to cleanse your environment of anything and everything that might be a “trigger” for relapse. It’s not uncommon for newly sober people to move from rehab into a transitional sober living situation to give themselves a stronger foundation before going “back there.” It’s usually not necessary to relocate, but it’s an option if your home environment is just too toxic.

A note about smoking. Once your eyes, nose and throat become sensitized, you’ll realize what others have been complaining about. It’s a good idea to ban smoking in your home and car and seek out smoke-free environments to support your quitting.