|
When You Decide to Quit Smoking
At the beginning of the year, many people identify lifestyle choices they'd like to change, including quitting smoking. Quitting is not an easy process. But if you have support, and if you are determined to manage any setbacks and get right back on track, you're on your way to a richer, fuller, longer life. Knowledge is a powerful tool to get motivated and stay committed to your cessation program, so continue reading for further details and benefits about the quitting process.
The five stages of quitting
There are five stages involved in the quitting process, each with different challenges. Identify which stage you are in, and think about steps to make sure you grow into the next stage, and don't get stuck. If you are a support person for someone who is quitting, think about how your role will change as they progress through the stages.
1. Pre-contemplation (not thinking about quitting). People who are at this stage are not really thinking about quitting, and if challenged, will probably defend their smoking behaviour. These smokers are not likely to be receptive to messages about the health benefits of quitting. But at some point, the great majority of "pre-contemplators" begin thinking about quitting.
2. Contemplation (thinking about quitting but not ready to quit). During this stage, smokers are considering quitting sometime in the near future. They are more aware of the personal consequences and consider smoking a problem that needs resolution.
3. Preparation (getting ready to quit). In the preparation stage, smokers have made the decision to quit and are getting ready to stop smoking. For example, in their initial planning phases, they may be smoking fewer cigarettes, and may actually set a date to quit smoking.
4. Action (quitting). In this stage, people are actively trying to stop smoking, perhaps using short-term rewards to keep themselves motivated and often turning to family, friends and others for support. This stage, generally lasting up to six months, is the period during which smokers need the most help and support.
5. Maintenance (remaining a non-smoker). Former smokers in the maintenance stage have learned to anticipate and handle temptations to smoke and are able to use new ways of coping with stress, boredom and social pressures that had been part of their "smoker's identity."
The initial recovery
Nicotine is a very powerful drug. When you quit smoking your body will begin to recuperate from the effects of the nicotine and other chemicals found in tobacco. The signs that your body is recovering start about one to two hours after your last cigarette and are most intense for the next two or three days. Knowing these symptoms may occur, and recognizing they will be temporary is important for you to not get discouraged in this critical time.
Coughing - Smoking deadens the movement of the tiny hairs (cilia) in your lungs. Coughing is a sign that the cilia are recovering and working to clear the accumulated tar.
Slightly sore throat - As the "numbness" goes out of your mouth and throat, you may get a sore throat for a couple of days. Try throat lozenges, cough syrup, or a lemon and honey drink.
Headache or dizziness - You may feel dizzy as the oxygen level in your blood increases to normal. There's also a chance you'll suffer from headaches, dizziness, or nervousness from caffeine in beverages like coffee. Less caffeine, extra sleep, fresh air and massage can help.
Tiredness - Because nicotine acts as a stimulant, you might find that you're more tired than usual for the first few weeks.
Lack of concentration - After learning to associate smoking with certain tasks, it may be difficult to maintain your concentration. Try taking frequent breaks or try deep breathing.
Nervousness - You might seem on edge for a while; drink lots of water, walk, swim or bathe to help flush the nicotine out of your body.
Constipation or diarrhea - After quitting, your digestive system may be a little disturbed. Eat prunes, dried fruit or bran to get rid of constipation. Avoid caffeine to help prevent diarrhea.
Sleep disturbance - It's very common to dream that you've been smoking or to have more vivid dreams in general after you quit. You might also wake up earlier than usual. Try deep breathing or relaxation exercises.
Sugar craving - Many ex-smokers get strong cravings for sweets. Whatever the reason for it, it's a good idea to keep lots of healthy food around, drink lots of fluids and exercise.
The benefits of quitting
Almost everyone knows that smoking is bad for you, but it is more effective to focus on positive benefits as you are quitting, rather than continuing to feel guilty for your former smoking habit. For the vast majority of smokers, quitting smoking is the single best thing they can do to improve the length and quality of their lives. Persons who quit smoking immediately begin to reduce their chances of developing heart disease, cancer, breathing problems, or infections. Former smokers also live longer than those who continue to smoke. For example, those who quit before age 50 have only half the chance of dying in the next 15 years compared with those who continue to smoke.
- Within 8 hours, carbon monoxide level drops in your body, and oxygen level in your blood increases to normal.
- Within 48 hours, your chances of having a heart attack start to go down, and your sense of smell and taste begin to improve.
- Within 72 hours, bronchial tubes relax, making breathing easier, and your lung capacity increases.
- From 2 weeks to 3 months, circulation improves, and lung function increases up to 30%.
- Within 1 year, risk of smoking-related heart attack is cut in half. After 10 years, risk from dying of lung cancer is cut in half. By 15 years, risk of dying from a heart attack is equal to a person who never smoked.
The health benefits of quitting occur for all types of smokers, men and women, young and old. Even those who have developed smoking-related problems like heart disease can benefit. For example, compared to continuing smokers, people who quit smoking after having a heart attack reduce their chances of having another heart attack by 50%. They also reduce their risk of dying prematurely by 50%.
Staying smoke-free
If you've quit within the past six months, you're probably still developing this new habit. After all, it took time to learn to smoke, so it will take some time to unlearn. If you have quit very recently and are experiencing withdrawal symptoms, try to visualize all of the good things that are happening to you physically. The day you had your last cigarette, your body began healing itself.
If you've slipped-up in your quitting process, there's good news: you don't need to start all over again! Don't be too hard on yourself - you need to stay positive. Decide to get back on track now. Don't let all of your efforts go to waste. Remember that you've already reduced your physical dependence on nicotine (particularly if you've gone a week or more without smoking) - the worst is over. Consider slips a part of the quitting process. You're in a better position to quit now than you were the last time you tried. Everyone who slips up can learn from what happened. Identify the trigger and come up with a plan. Decide now how you will deal with that situation the next time. The key is to pick up where you left off and get on with not smoking.
|
