How to Quit Smoking: The Scotsman's Findings and Personal Experience

Over the years I have tried to quit smoking, all to no avail at the time. I tried many different ways to quit including "cold turkey", nicotine extensions for my cigarettes, nicotine gun, exchanging gum/toothpicks for smoking, etc. There are a number of things I experienced while going through these attempts to quit smoking, which were not very pleasant, but well worth it if you can make that transition. I will outline some of my experiences and the side effects I faced later in this article.

Benefits-

First, let's take a look at some of the more popular ways to try and quit smoking that are out there today. There are numerous resources on the Internet of how to quit smoking, which you can peruse at your leisure. I have selected some of the information and included some of the Web sites below on how to quit smoking for your ease when finding it. I hope that you benefit from the Scotsman's work of surfing the Net for your benefit and to help you quit smoking!

The Center for Disease Control and Prevention (CDC), a Federal Government agency, provides information on their Web site as to what are the benefits of quitting smoking. They include:

"People who stop smoking greatly reduce their risk of dying prematurely.Benefits are greater for people who stop at earlier ages, but cessation is beneficial at all ages.

Smoking cessation lowers the risk for lung and other types of cancer. The risk for developing cancer declines with the number of years of smoking cessation.

Risk for coronary heart disease, stroke, and peripheral vascular disease is reduced after smoking cessation. Coronary heart disease risk is substantially reduced within 1 to 2 years of cessation.

Cessation reduces respiratory symptoms, such as coughing, wheezing, and shortness of breath. The rate of decline in lung function is slower among persons who quit smoking.

Women who stop smoking before or during pregnancy reduce their risk for adverse reproductive outcomes such as infertility or having a low-birth-weight baby.[1]"

The CDC also provides posters available for that outline what happens after the first 20 minutes of smoking.

"Within 20 minutes after you smoke that last cigarette, your body begins a series of changes that continue for years.

20 Minutes After Quitting
Your heart rate drops.

12 hours After Quitting
Carbon monoxide level in your blood drops to normal.

2 Weeks to 3 Months After Quitting
Your heart attack risk begins to drop.
Your lung function begins to improve.

1 to 9 Months After Quitting
Your coughing and shortness of breath decrease.

1 Year After Quitting
Your added risk of coronary heart disease is half that of a smoker's.

5 Years After Quitting
Your stroke risk is reduced to that of a nonsmoker's 5-15 years after quitting.

10 Years After Quitting
Your lung cancer death rate is about half that of a smoker's.
Your risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases.

15 Years After Quitting
Your risk of coronary heart disease is back to that of a nonsmoker's."

Source: CDC 2004 Surgeon General's Report-The Health Consequences of Smoking

How Much Does it Cost You to Smoke?

Not only the health benefits are promising but economically, it makes good sense. With the price of gas skyrocketing, food prices increasing, increased tax assessment on homes nationwide, etc., quitting smoking can impact dramatically your bottom line. This about the following:

If you smoke a half a pack a day and a pack costs roughly $3.00. That is three and a half packs of cigarettes a week. Three and half multiplied by $3.00 equals $10.50 per week. Multiply that by four and you are looking at $42.00 a month or $504 per year! Do the math if you smoke more than that. If you smoke a full pack per day you are spending more than $1000 a year! That is a lot of money to destroy your health, isn't it?

Methods to Quit Smoking

Hypnosis - There are some out there who have benefitted from hypnosis in order to quit smoking cigarettes, cigars, etc. From what I have heard and read, these attempts are not very successful and turn out to be quite frustrating in the end. I am sure that you can find those who will speak of their praises too, but I would venture to say it is probably few and far between.

Nicotine Replacement - Nicotine replacement is a method to provide your body in decreasing amounts, the nicotine it has learned to crave from cigarettes. The Mayo Clinic offers detailed information on the various nicotine replacement processes such as: Nicotine Gum, Nicotine Patch, Nicotine Lozenge, Nicotine Nasal Spray, and several types of prescription drugs as well.

All Natural- If you are into all natural and/or organic items, there are several companies which promote all natural ways to quit smoking. Their effectiveness is yet to be determined, but if you are into health foods, these may be a viable solution to your needs. Also, the thought of quitting smoking without using nicotine to do so, should be a motivator for anyone trying to quit smoking.

Prayer - Those that believe in the God of the Bible can find assistance and relief through the power of prayer. The Lord will provide strength, endurance, patience and deliverance for those who ask Him for help.

I was an avid smoker from age 11 until around 26 years of age. At one point I was up to over two packs per day, while stationed in the Middle East during the first Gulf War. I tried numerous times to quit smoking throughout the years and used products such as nicotine replacement (chewing tobacco [Not a good replacement by the way!], nicotine gum, nicotine reducing cigarette filters), and going "cold-turkey." None of these methods worked. It wasn't until after becoming a Christian I knew I needed to quit smoking and for three days, after stopping "cold turkey" every time I had the urge, which could be every 5 minutes, I would pray and ask God to get me through the next one. He would and I would continue on each time I had the urge. Well...to make a long story short, after three days of prayer I have never had the urge again, the smell doesn't bother me as it does many former smokers, and it has never been an issue to me since. There are very few people that are completely rid of smoking and the desire and I thank God that I am today and have been for almost 13 years now!

Are There any Side Effects?

The simple answer is YES! Quitting smoking is one of the most difficult addictions I have ever had. Some of the things I experienced no matter which method I attempted included sleeplessness, irritability (Major- Just ask my wife!), stomach cramps, fuzzy head, headaches, etc. It has been awhile so I do not recall all of the side effects of trying to quit, but trust me...they are worth it!

There are some great articles and resources on the Web about the effects on your body when you quit smoking and what to expect. A great article I came across on ezinearticles.com on The Side Effects Of Stop Smoking What To Expect!, Chris Woodall, outlines the following effects:

Changes in the body - Headaches, tiredness, sleeping, etc.

Changes in Behavior - Irritability, depression, anger, etc.

So...with all of the benefits outlined above that you receive from quitting smoking, this just might be the day, which it is your time to stop. If that is you...and you have made the decision to try and stop smoking...spend some time reviewing the ways people are quitting smoking and try to determine the best one for you. A word of caution: DO NOT LET THE SIDE EFFECTS SCARE YOU OFF! The side effects, do sound bad, and I will not lie to you, they are difficult, as with any addiction, they will go away. Once you are able to rid your body of the nicotine and develop good habits to replace the bad ones from smoking, you will feel much better and may even wonder how you could smoke for all of those years. I wish you the best and hope to hear some success stories later on down the road!

NOTE: You can find more on this and other methods by doing a Google search for "quit smoking products."

Sources:

Center for Disease Control and Prevention

Surgeon General's You Can Quit Smoking guide

The Side Effects of Stopping Smoking and What to Expect, ezinearticles.com, Chris Woodall

[1] Excerpt taken from CDC Fact Sheet.