How to Quit Smoking

I'm not a smoker and never have been. However my husband was a smoker for over a decade and finally managed to give up two years ago. Here's his tips and suggestions for quitting smoking, based on his own experience.

First things first. Congratulate yourself. Making the decision to stop smoking is hard in itself.

STEP ONE: OBSERVING AND RECORDING YOUR SMOKING HABITS AND PATTERNS

And now that you have made the decision to quit smoking, don't stop smoking immediately! Wait a few days. You need to observe and record all your smoking pattern and habits for at least a week before you actually stop. Recognising and recording what you do you do in the next few days is crucial to you being able to quit smoking. Things you need to record are:

a. What hand you hold your cigarette in

b. Implements you use to help you smoke e.g. cigarette holder

c. What lighters you use or what matches, the colour of your lighter, the make of your matches.

d. Record the times that you actually smoke over a week long period. Monday 8.30. After breakfast morning tea 11.p.m., etc.

e. Each time you smoke record the names of the people you smoke with and the times that you smoke with them.

f. Record also when you smoke by yourself.

g. If you find yourself smoking at other then your normal times record the reasons for this

e.g. stress, social occasion etc.

STEP TWO: CHANGE YOUR SMOKING PATTERNS AND HABITS

So now that you know and recognise your patterns, change them! Try smoking with the other hand, use a different colored lighter. Experiment by smoking in a dark room. Smoking is usually a visual habit. If you smoke in darkened room you won't see the smoke and thus get the same satisfaction. Try this for a day or two. You should reduce your cigarette consumption without thinking about it.

Try sitting with non smokers during work breaks. And don't go to places which encourage your smoking habit e.g. bars.

STEP THREE: PREPARE FOR COMPLETE WITHDRAWAL.

Now its time for more action!

The smell of smoke is often a trigger for a smoker as are the visuals too seeing smoke, or looking at ashtrays. So ban smoking from inside your house/office. Remove all ashtrays and associated implements that make you think of smoking.

Notify your family and friends that you are withdrawing and need support. Remember that they are affected by your habit too!

When withdrawing you'll find that your body excretes large amounts of toxins. You'll need to flush these out by drinking large quantities of water and eating primarily green food which will help dispel toxins. So gather supplies of drinking water, green foods such as avocadoes, watercress, spinach.

Withdrawing is also a very physically painful experience so you'll also need to have some supplies of painkillers such as paracetamol to hand. Or even consider a sedative such as valerian.

And don't buy any more cigarettes!

STEP FOUR: COMPLETE WITHDRAWAL

This is the hardest part. Reducing your cigarette intake gradually as per the pervious steps makes withdrawal less hard. But it is not an easy process.

It is a time to be good to yourself. Avoid all stressful experiences and if possible take a few days off work. Have a supply of distractions to hand - anything from a good book to a supply of DVDs. Anything that you think might work for you - or distract you!

Now go cold turkey. That means no cigarettes at all! Resist the urge at all costs. When you have the urge to smoke do something else such as chew gum, go for a walk, drink water, use mouthwash, become immersed in a book or film. Anything to distract you. And don't be afraid to knock yourself out if it all gets too much!

Drink water frequently. And start nibbling on the green foods.

As you gain control over your smoking phenomenal amounts of the toxins in your body will be excreted, You'll smell and taste bad. You're also likely to suffer from nausea, headaches and sweating. Use sedatives if necessary such as Panadol, or valerian. Rest is what you need.

The physical withdrawal from nicotine takes between a week to ten days. In that time your body is at war with itself and requires medical, emotional and physical care. Nicotine patches and supplements can be sued but will only prolong the chemical dependency. The good news is that in less than two weeks you'll be free from chemical dependency on nicotine. It is vital to maintain an even increase your intake of green foods and water into our body.

Large doses of Vitamin C in the form of calcium absorbate mixed with fruit juice is used regularly through the day during withdrawal. Vitamin C helps remove the toxins from the liver and body and water flushed out the toxins.

If, at any stage of withdrawal, you become concerned for your health seek medical attention immediately.

STEP FIVE: MAINTAINING YOUR NON SMOKING HABIT

Congratulations! You have now quit smoking! Now that you are a non smoker it is time to change your thinking patterns and develop healthy thoughts and habits. Start gradually to increase exercise and maintain a healthy diet.

The temptation to relapse is huge. It doesn't go away. Even after several years. But provided you recognise and understand your habits and patterns when you did smoke, you will be empowered to recognise any danger times when you might relapse. Don't beat yourself up and feel guilty. You've had a lifelong habit. But be proud that you're finally free from its deathly consequences.

Your family will love your new found freedom and so will you!