Cigarette smoking, the most common form of tobacco use, causes the majority of preventable death and disease in the United States each year. About 46 million people in the U.S.-or 23% of the population-currently smoke. The rates are slightly higher for men than women and for high schools students than other age groups. Smoking accounts for nearly one-third of all cancer deaths in the U.S. each year, including 87% of lung cancer deaths-the most common cause of cancer death. In addition, smoking is responsible for most cancers of the larynx, oral cavity, esophagus, and bladder. Cigarette smoking also causes heart disease and stroke.

Yes, quitting cigarette is really hard

Have you ever heard the joke about the smoker bragging about how easy it is to quit the habit. “I’ve done it hundreds of times” he said. Well if quitting was easy you would only have to do it once. For most folks quitting cigarettes is an ordeal. It is tough. It puts you through physical and mental anguish. You don’t feel good when you are withdrawing from nicotine. You can get depressed. After all you are losing something that has become a part of you for quite some time. Something that has calmed your nerves when they felt frayed. Something that has helped you cope when times were tough. Something that has helped you celebrate the good times. Something that has kept you company when no one was around. Something that seems to go naturally with other addictive things like alcoholic beverages or coffee. Yes, there is nothing like a cigarette and a cup of coffee to get the bowels going first thing in the morning.
Most smokers want to quit. They know cigarettes threaten their health, set a bad example for their children, annoy nonsmokers, and cost a lot of money. Quitting smoking isn’t easy and it isn’t fun, but millions have quit. Anyone who is determined to quit, can.

Quitting tips

  1. List all the reasons you want to quit. Don’t worry about how difficult it might be. SET A TARGET DATE FOR QUITTING. Two weeks before this date switch to a brand you don’t like, and keep changing every few days. Don’t buy a new pack until you finish the one you’re smoking. Stop carrying a lighter. Watch in the mirror as you light each cigarette. Do not empty the ashtrays.
    On the day before you quit try to smoke 4 packs, saving all the cigarette butts in water in a quart jar. Tell your friends and family that you are quitting.
  2. On the day you quit throw away all the cigarettes, matches, lighters, and ashtrays. Make a list of things you want to buy with the money you can save. Keep very busy — go to a movie, the library, church, take long walks, eat in the non-smoking section of a restaurant. Have the dentist clean your teeth.
  3. The first few days after you quit spend as much time as possible in places where smoking is prohibited. Drink a gallon of water daily. Avoid alcohol and coffee. Keep a pencil, plastic straw, or similar object in your hand. Try sugarless gum or mints. Brush your teeth immediately after each meal. Temporarily avoid situations that trigger your urge to smoke. If you must be in a situation where you’ll be tempted to smoke, stick close to the nonsmokers. Change the habits of your lifestyle to make smoking difficult, impossible, and unnecessary.
  4. Exercise regularly. Keep your hands busy. Find activities that are difficult to do when smoking. Get plenty of rest. Pay more attention to your appearance. Don’t let anyone smoke in your home. TAKE ONE DAY AT A TIME.
  5. When you get the “crazies” chew on such things as carrots, pickles, sunflower seeds, apples, celery, sugarless gum, etc. Take 10 deep breaths, and hold the last one while lighting a match. Exhale slowly, and blow out the match. Take a shower or bath. Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else. Light incense or a candle, instead of a cigarette. Never allow yourself to think that “one won’t hurt” — it will. Periodically, write down new reasons why you are glad you quit. Reward yourself for not smoking.
  6. Most people who quit do not gain weight. Giving up cigarettes is far healthier for you than adding a few extra pounds.
    If you try to quit and fail — KEEP TRYING. Don’t feel guilty.

Other aproaches

One-on-one or group counseling can help people quit by providing expert and peer support throughout the quitting process.
Telephone-based counseling can also be effective at helping smokers quit. When a person calls a “helpline” or “quitline,” they receive immediate assistance from an individual that has been trained as a smoking cessation counselor.
Medications can help alleviate the physical symptoms of withdrawal. Many medications are available over the counter, but it is recommended that a person see a health care provider before starting to use one. Combining medication with counseling increases a person’s chance of kicking the habit. One common form of medication is Nicotine replacement therapy (NRT). These products deliver nicotine to the smoker without the health consequences of exposure to the approximately 4,000 chemicals and 60 carcinogens found in tobacco smoke. NRT products include the nicotine patch, chewing gum, inhaler, nasal spray and lozenge. There is also an oral non-nicotine medication, buproprion (brand name, Zyban).

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