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NDiva Some help for smokers. Jan 12, 2009 6:03 PM Smoking is Public Health Enemy Number One—so if you smoke, quitting should be your top priority. It will take willpower and hard work. Why? Because...Nicotine is addictive, and quitting is hard work. There is no way to succeed without really trying. But if you set your mind to it, you can quit. You may gain a few pounds, you may go through a rough spell as your body adjusts to life without tobacco, and you may have to try several times before you finally kick the habit. Don't be discouraged. Over 45 million Americans have quit smoking, and you can, too. Need some help.. here you go. American Cancer Society, 800-ACS-2345 www.cancer.org American Lung Association, 800-LUNG-USA www.ffsonline.org Centers for Disease Control and Prevention, 800-CDC-1311 www.cdc.gov/tobacco National Smoking Cessation Hotline, 800-QUIT-NOW Try to Stop Tobacco Resource Center, 800-TRY-TO-STOP www.trytostop.org Smoking Cessation: Four Ways to Quit, www.health.msn.com/health-topics/quit-smoking/articlepage.aspx?cp-documentid=100230548&page=1
muchacha Long time no Post Jun 19, 2007 4:54 PM Hi everyone, I know it's been awhile since I have written anything in this group. I know I also have not lived up to my promise of providing thorough information on how to quit smoking. What can I say beyond that it is summer and I have a new boyfriend (who quit smoking a year ago!)? If anyone is interested in taking over as manager, please let me know. Otherwise I will stay on as manager. Please post whatever you like regarding your thoughts on smoking cessation. I want to tell you I have been smoke-free for over 14 weeks. I went off the patch a week and a half ago. I highly encourage stopping smoking with a quit-aid, like the gum, the patch, the inhaler, etc. as well as joining a support group. I know I wouldn't have gotten around to taking that big leap of faith without knowing that other people were in the exact same predicament - wanting to quit, but being afraid to.. Anyway, I feel great and am happy to report that I am still smoke free!
muchacha Day 17 - Graduation from My Smoking Cessation Support Group Mar 27, 2007 7:24 PM Hi! I know I haven't posted anything in awhile, but I have all my documents in a little binder and I'll do my best to pencil in some time in the next handful of days to write another entry. Today I graduated from my smoking cessation support group. One of the members made an apple nut cake, yum. Maybe it's the better weather, but as I looked around at my group members, I swear I thought their skin looked so much healthier. Maybe we don't notice it as much when we're young, but smoking really affects how your skin looks. Everyone in the group looked like they had more colour in their cheeks, a glow if you will. Graduating was kind of bittersweet - our group only met a month ago, and it was a happy bubble of positivity and non-judgment where we shared feelings on smoking and other things, gave and received support, and built confidence as a group that we can all succeed at staying smokefree. Good thing there are weekly maintenance sessions for those who want to come (myself included!), however it won't be quite the same! I'm really proud of my group and of myself for making it this far. :D I'll be sure to post more information in the next few days. Patience please.
muchacha Day 7 - Plan Ahead Mar 17, 2007 3:12 PM Today is my seventh day of non-smoking. According to my aunt, who quit like 20 times before it stuck, the first three days are the MOST difficult, then at two weeks, then after six months. While I don't feel any physical cravings for cigarettes, I have a mental attachment to smoking that is hard to let go of.. it's called 'ideation' - where I can picture myself smoking in certain situations. For example, today I spent the afternoon at the salon, and I guess I never thought about this before, but I would *always* have a cigarette after having my esthetics/hair done. I normally have very curly hair, and when I go to the salon I like to have a blow-out, and what struck me strongly was the urge to strike a sexy pose, flip my hair and light up. I could see myself doing this very clearly, but that's all it was, an urge, and it passed. Tonight I will be in my first social situation outside my home or office. My friend is having a housewarming party, with about fifteen guests. I don't know these people very well, and I used to use smoking as an avenue through which to make conversation. This brings me to the topic of this blog, 'Making a Plan'. In my fifth group session, we discussed how to prepare for situations in which we might find ourselves tempted to smoke. Some of my group members discussed what would be typical situations, like after a meal in a restaurant with wine (a reward cigarette), or on friday after work (a reward cigarette). What we then discussed was the importance of making a plan, and sticking to it. Here's my plan on how to avoid smoking a cigarette tonight: Situation: Party with friends What to do instead: • Go the the bathroom until I'm ready to come out, practice my deep breathing exercises • Use my inhaler • Have a glass of water • Review my list of reasons to not smoke • if all else fails, leave the party When non-smoking becomes your number one priority, all else takes a backseat, including social situations which tempt you to smoke. Your friends will understand. The other element to this is signing a contract with yourself. Smokers often like to 'reward' themselves with cigarettes (I'll discuss this in another entry). This is my contract for tonight: If I can remain a non-smoker until "Sunday, March 18, 2007" at "10 a.m." I will buy myself a green headband from American Apparel. The thing about the contract is that you have to promise yourself a reward for something that is more important to you than lighting up a cigarette. It doesn't have to be anything big - by teaching yourself to reward yourself in other ways besides for smoking, the money you spend on your reward will counterbalance the money you might spend on a pack of cigarettes that will eventually lead to huge medical bills not mention continuous use purchases of cigarettes. Wish me luck!
muchacha Are you Kidding Yourself About Smoking? - Orientation Part 2 Mar 14, 2007 7:07 PM Are you using any of these excuses to keep smoking? • Scientists still haven't proven that cigarettes cause cancer. Thousands of research studies have shown these is a link between smoking and lung cancer. These studies also have shown that smoking causes chronic bronchitis and emphysema. Smoking also is associated with heart disease, diseases of circulation and ulcers. Smoking reduces the quality of life for smokers and can cause shortness of breath, less energy and more colds. Smoking also pollutes the air for nonsmokers and may damage their health. It is not a good feeling to know that you are destroying your health and garming those around you. After you've stopped smoking, your mind and body will feel better. • I don't smoke enough to get the diseases that smoking causes. Heavy smokers have a greater chance of getting diseases like empysema. But light smokers get them too. Light smokers have a greater chance of getting these diseases than do nonsmokers. •It's too hard for me to stop smoking. I won't make it. It can be hard for some people to stop smoking. For others, it is much easier than expected. Close to 45 million Americans have quit smoking. Each day that you do not smoke, you will be developing a stronger nonsmoking habit. Your desire to smoke will become less and less, and finally disappear! Anyone who really wants to quit can do it if he or she keeps at it. • I don't have to worry about my health if I use low-tar cigarettes. There is no safe cigarette. • Smoking relaxes me A cigarette may give you the level of nicotine your body has become used to, but don't call that relaxation. It's just temporary relief from the tension caused by your need for a nicotine fix. Smoking actually increases your heartbeat and blood pressure. You can learn to relax in was that are as effecive and much better for you. More info to follow. • If I stop smoking, I'll gain weight. Some people do gain weight when they stop smoking. Others do no. Some even lose excess weiht. In some people, stopping smoking slows down their body chemistry as they return to a state of well-being. So they may gain a few pounds. This small weight gain will usually disappear after your body adjusts to the way it was before you started smoking. You'd have to gain 80 or 90 pounds to do as much damage to your health as one pack of cigarettes a day. • Air pollution is just as dangerous as cigarettes. No. Smokers who live or work in heavily polluted areas have much higher rates of lung diseases than do nonsmokers. Any way you look at it, you do not want to breathe in poisons, particularly in the concentrated levels found in cigarette smoke. • I've smoked so long that it won't make a difference if I quit now. Wrong... Research has proven that your body benefits from quitting, no matter how long you've been smoking. Your body can even repair some of the damage that has been done. Your body will function more efficiently. You feel better, look better and will live a healthier lifestyle. REMEMBER - You are not giving up something. You are gaining freedom! Cigarette smoking is becoming socially unacceptable. The people near you, will be happier to be around you. Everyone will breathe clearner air. -------------------------- Taken from Freedom from Smoking Orientation Package. Here's what to Come: 1. On the Road to Freedom (studying your habit, building your motivation) 2. Wanting to Quit (coping with urges, making a plan) 3. Quit Day! 4. Winning Strategies (recovery and support) 5. The New You (stress management & weight control) 6. Staying off (active fun, exercise, assertive communication) 7. Celebration (relapse prevention, graduation)

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Some help for smokers. Some help for smokers.
Long time no Post
Day 17 - Graduation from My Smoking Cessation Support Group
Day 7 - Plan Ahead

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muchacha NDiva
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