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  • Forgive Yourself for Smoking
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  • How to Stop Smoking in a Second
  • The Right Time to Quit Smoking
  • Quit Smoking Website
  • Mother Nature Can Help You Quit Smoking
  • The Children Are Our Smoke Free Future
  • Looking for an Easy Way to Stop Smoking? Take it easy!
  • Quit Smoking Pill – An Effective Way To Reach Your Goal
  • The Cigarette Addiction to Smoke
  • Quit Smoking Support – How Necessary It Is?
  • Stop Smoking: Not Another Stop Smoking Sermon This
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  • What Is The Best Way To Quit Smoking
  • Do You Need A Reason To Quit Smoking
  • How to Quit Smoking Even if You Love to Smoke
  • How to Quit Smoking When Everyone Around You Still Smokes
  • 20 Quick Tips to Help You Quit Smoking
  • Why Should You Stop Smoking Cigarette
  • Quit Smoking Free: What is The Important KEY?
  • Helping Someone Else To Stop Smoking
  • An Honest Look at How Smoking Affects Everyone Around You
  • Going Cold Turkey
  • The Easy Way to Quit Smoking Is Not Always the Most Obvious One
  • Free Quit Smoking Adviser
  • Get Your Fair Share (of Cigarettes)
  • 11 Ways to Keep Your New Year Resolution to Quit Smoking
  • Why Quit Smoking Cigarettes?
  • Vapor Inhaler to help Quit Smoking
  • Ways to Quit Smoking
  • Here Comes the Great American Smokeout!
  • The Mother of All Stop Smoking Programs – YOGA!
  • Effects of Quitting Smoking
  • Quit Smoking Hypnosis Therapy – How Efficient It Is
  • Research Your Quit Smoking Aids Well
  • The Side Effects of Quitting Smoking
  • Cigarette Smoking Responsible for 1 of 5 Deaths
  • How to Quit Smoking Now
  • A Quit Smoking Tip That Can Change Your Life
  • Stop Smoking Help Yourself!
  • Hidden Meanings Behind “Why Smoke?” and “Why Quit?”

An Honest Look at How Smoking Affects Everyone Around You

March 5, 2012 in BottomPage

By Fred Kelley

Last week I was driving to the post office to ship some customer orders. I noticed a foul odor blowing out of my car’s air vents and I looked up at the car 5 car-lengths in front of me. Sure enough, I saw a hand reaching out through the driver’s window flicking the ashes from a cigarette. That was followed by a plume of smoke, headed straight for my car. I quickly reached down and closed the outside air vent.

Perhaps you believe that your smoking habit is just YOUR problem. Did you ever stop to analyze why non-smokers are so outspoken about smoking in public? The secondhand smoke issue is highly charged and still debated. But there’s more to the issue of how your smoking affects other people. This article is an honest look–a chance for you to evaluate the impact your smoking has on everyone around you. I encourage you to read the articles referenced in the endnotes for additional details.

SMOKING AND THE UNBORN CHILD

The evidence continues to mount. Smoking during pregnancy does affect your unborn child. Developmental growth and birth weight in babies of smoking mothers is lower than babies of non-smoking mothers. These same “smoking” babies are more likely to be shorter in height, slower at reading and lower in “social adjustment” than children of nonsmoking mothers.

Statistics show that infant mortality–the death of the baby either at birth or through a miscarriage–is 50 percent higher when the mother smokes. That means nonsmoking parents experience half as many infant mortalities. The good news is that if you stop smoking by the fourth month of pregnancy, you can significantly reduce these dangers. [1]

“Women who smoke while pregnant pass NNK, a very potent carcinogen, to their babies still developing in the womb. Earlier research showed that offspring of animals treated with NNK developed tumors of the lung, trachea, liver, and other organs.” [2]

A recent study even suggests that individuals, whose mothers smoked during pregnancy, were predisposed to take up smoking themselves. If you smoke while pregnant, you may be encouraging your child to smoke, years from now! [3]

SMOKING AND CHILDREN

Newborn babies exposed to their mother’s smoking through breast feeding and environmental tobacco smoke show significantly higher levels of urinary cotinine. Cotinine is a major metabolite of nicotine, and is used as a marker for recent cigarette smoke exposure.

A study examined 507 infants, finding urinary cotinine levels during the first 2 weeks of life were significantly increased in infants whose mothers smoked. Breast-fed infants had higher cotinine levels than non-breast-fed infants, but this was statistically significant only if mothers smoked. Urinary cotinine levels were 5 times higher in breast-fed infants whose mothers smoked than in those whose mothers smoked but did not breast-feed. Babies definitely receive the harmful chemicals found in cigarettes through both breast feeding and environmental exposure. [4]

Children of smokers are also 2 1/2 times more likely to die of sudden infant death syndrome (SIDS), or crib death. One study found that nearly 60 percent of all SIDS cases could be prevented if smokers stopped smoking around babies and pregnant women. [5]

A meta-analysis of studies conducted after 1965 showed significant risk to children exposed to secondhand smoke of numerous ailments including asthma, tonsillectomy, lower respiratory tract infections, plus many others. Children were also at risk of death due to fires caused by cigarettes. [6]

One study reveals an incredible statistic: Children of smokers are nearly three times as likely to smoke as children of non-smokers. Parents, have you ever thought of yourself as a drug pusher? [7]

SECONDHAND SMOKE

Does secondhand smoke cause cancer or other illness? Do we have to ask? This issue has divided the pro- and anti-smoking lobbies for many years. However, a study by the National Cancer Institute (NCI) released in November 1999, presents conclusive evidence, including 18 epidemiological studies linking secondhand smoke to coronary heart disease.

Donald Shopland, coordinator of NCI’s Smoking and Tobacco Control Program, notes that the report estimates that each year in the United States between 35,000 and 62,000 coronary heart disease deaths occur due to secondhand smoke exposure, also known as environmental tobacco smoke (ETS). “ETS exposures are related to much more than heart disease. When the thousands of ETS-related lung cancers and other diseases are considered, ETS clearly is a major cause of death in the United States,” said Shopland. [8]

OTHER EFFECTS OF SMOKING

Besides the obvious effects of smoking presented above, there are many other effects that you probably never considered.

First, smoking stinks. Never mind the health risks. The offensive odor intrudes on the noses of people all around you, from your family and co-workers, to patrons at public places such as restaurants and sporting events. While you may feel it is your right to smoke in public places, consider how you would feel if your next door neighbor suddenly opened a chicken farm in his back yard. The stench can be sickening. The issue is not so much a rights issues as much as it is a consideration issue. Treat the people around you with respect, the way that you’d expect them to treat you.

Aside from the smell of smoke, there’s also the issue of cigarette butts carelessly discarded along roadways and other public places. While most smokers would probably never consider tossing a used cup or hamburger wrapper out their car window, many don’t give a second thought to flicking one cigarette butt after another out the window. Don’t think one little butt matters? Consider that it takes one to five years for a cigarette butt to disintegrate, or biodegrade. [9]

What’s that? You only throw out perhaps one cigarette butt per pack. Ok, let’s examine that. You litter one butt for every 20 you smoke. That’s 5% of your cigarettes. Not much, right? Consider that the worldwide consumption of cigarettes is somewhere in the neighborhood of 6,050,000,000,000 per year. If “only” 5% of cigarette butts were discarded improperly, that means 302,500,000,000 butts are littering every street corner, parking lot, public park, and beach in the world. The next time you stop in your car at a stop light, look down next to your car. You’ll probably see dozens, if not hundreds of butts.

What do improperly discarded butts lead to, among other things? Yes, fires! Thousands of fires are started each year by carelessly discarded cigarette butts. Thousands of innocent victims are killed each year as a result of these fires. These fires and deaths are easily prevented if only you would take a moment to properly discard your butts.

How else does your smoking affect other people? Consider that your smoking habit costs hundreds or thousands of dollars per year. Add this amount up over 20 or 30 years, plus tack on the interest that money could have earned and you have wasted perhaps $100,000 or more! Just think what that money could have done for you and your family. One cigarette at a time, and no one notices. But if you pulled $100,000 out of your bank account, you’d be called a thief!

The financial costs don’t stop at the cigarettes alone. You’re also probably paying double or more for your health insurance. You’re also much more likely to incur doctor visits and medical expenses than are non-smokers. This costs you both for the treatment as well as the lost wages from your time off from work. The value of your car and home may also be reduced, due to the odor and filth of cigarettes.

Have your personal relationships been affected? Smoking can be very offensive to non-smokers. Many non-smokers won’t consider a smoker as a possible spouse. If you’re in sales, smoking may be killing deals because you smell bad, or have offensive breath. People buy *you*, not just your product!. Your career may even be stunted due to excessive smoke breaks. Smokers waste many hours each week taking breaks to satisfy their habit. Don’t think that your regular absences go unnoticed by your colleagues and your boss. While you’re outside relaxing, your co-workers are inside working. If you were the boss, to whom would you give a raise or promotion?

Your smoking also cheats your family and friends. When you die early (the average smoker will die eight years earlier than a non-smoker), you rob your family and friends of–you! If you are unfortunate enough to get sick at a very early age, you also threaten your children’s normal childhood, and seriously impact your spouse’s life. Consider your children, spouse, family and friends when you smoke next.

Finally, don’t forget that smoking cheats YOU! All of the foregoing information affects you. When you smoke, you are slowly robbing yourself.

The point of all this? Your smoking habit has far reaching consequences. Quitting smoking can erase these negative consequences and improve your life and the lives of so many other people around you. Start making plans today to quit smoking.

** Article © Copyright Fred Kelley of QuitSmoking.com. Visit the web site at http://www.quitsmoking.com
for great information and products designed to help you
quit smoking.

20 Quick Tips to Help You Quit Smoking

March 5, 2012 in BottomPage

By Fred Kelley

1. Believe in yourself. Believe that you can quit. Think about
some of the most difficult things you have done in your life and
realize that you have the guts and determination to quit
smoking. It’s up to you.

2. After reading this list, sit down and write your own list,
customized to your personality and way of doing things. Create
you own plan for quitting.

3. Write down why you want to quit (the benefits of quitting):
live longer, feel better, for your family, save money, smell
better, find a mate more easily, etc. You know what’s bad about
smoking and you know what you’ll get by quitting. Put it on
paper and read it daily.

4. Ask your family and friends to support your decision to quit.
Ask them to be completely supportive and non-judgmental. Let
them know ahead of time that you will probably be irritable and
even irrational while you withdraw from your smoking habit.

5. Set a quit date. Decide what day you will extinguish your
cigarettes forever. Write it down. Plan for it. Prepare your
mind for the “first day of the rest of your life”. You might
even hold a small ceremony when you smoke you last cigarette, or
on the morning of the quit date.

6. Talk with your doctor about quitting. Support and guidance
from a physician is a proven way to better your chances to quit.

7. Begin an exercise program. Exercise is simply incompatible
with smoking. Exercise relieves stress and helps your body
recover from years of damage from cigarettes. If necessary,
start slow, with a short walk once or twice per day. Build up to
30 to 40 minutes of rigorous activity, 3 or 4 times per week.
Consult your physician before beginning any exercise program.

8. Do some deep breathing each day for 3 to 5 minutes. Breathe
in through your nose very slowly, hold the breath for a few
seconds, and exhale very slowly through your mouth. Try doing
your breathing with your eyes closed and go to step 9.

9. Visualize your way to becoming a non-smoker. While doing your
deep breathing in step 8, you can close your eyes and begin to
imagine yourself as a non-smoker. See yourself enjoying your
exercise in step 7. See yourself turning down a cigarette that
someone offers you. See yourself throwing all your cigarettes
away, and winning a gold medal for doing so. Develop your own
creative visualizations. Visualization works. Quit smoking hypnosis
programs are a form of guided visualization.

10. Cut back on cigarettes gradually (if you cut back gradually,
be sure to set a quit date on which you WILL quit). Ways to cut
back gradually include: plan how many cigarettes you will smoke
each day until your quit date, making the number you smoke
smaller each day; buy only one pack at a time; change brands so
you don’t enjoy smoking as much; give your cigarettes to someone
else, so that you have to ask for them each time you want to
smoke.

11. Quit smoking “cold turkey”. Many smokers find that the only
way they can truly quit once and for all is to just quit
abruptly without trying to slowly taper off. Find the method
that works best for you: gradually quitting or cold turkey. If
one way doesn’t work do the other.

12. Find another smoker who is trying to quit, and help each
other with positive words and by lending an ear when quitting
becomes difficult. Visit this Quit Smoking Forum and this
Quit Smoking Chat Room to find a “quit buddy.”

13. Have your teeth cleaned. Enjoy the way your teeth look and
feel and plan to keep them that way.

14. After you quit, plan to celebrate the milestones in your
journey to becoming a non-smoker. After two weeks of being
smoke-free, see a movie. After a month, go to a fancy restaurant
(be sure to sit in the non-smoking section). After three months,
go for a long weekend to a favorite get-away. After six months,
buy yourself something frivolous. After a year, have a party for
yourself. Invite your family and friends to your “birthday”
party and celebrate your new chance at a long, healthy life.

15. Drink lots of water. Water is good for you anyway, and most
people don’t get enough. It will help flush the nicotine and
other chemicals out of your body, plus it can help reduce
cravings by fulfilling the “oral desires” that you may have.

16. Learn what triggers your desire for a cigarette, such as
stress, the end of a meal, arrival at work, entering a bar, etc.
Avoid these triggers or if that’s impossible, plan alternative
ways to deal with the triggers.

17. Find something to hold in your hand and mouth, to replace
cigarettes. Consider drinking straws or you might try an
artificial cigarette called E-Z Quit found here:

http://www.quitsmoking.com/ezquit.htm

18. Write yourself an inspirational song or poem about quitting,
cigarettes, and what it means to you to quit. Read it daily.

19. Keep a picture of your family or someone very important to
you with you at all times. On a piece of paper, write the words
“I’m quitting for myself and for you (or “them”)”. Tape your
written message to the picture. Whenever you have the urge to
smoke, look at the picture and read the message.

20. Whenever you have a craving for a cigarette, instead of
lighting up, write down your feelings or whatever is on your
mind. Keep this “journal” with you at all times.

Good luck in your efforts to quit smoking. It’s worth it!

** Article © Copyright Fred Kelley of QuitSmoking.com. Visit the web site at http://www.quitsmoking.com
for great information and products designed to help you
quit smoking.

11 Ways to Keep Your New Year Resolution to Quit Smoking

March 5, 2012 in BottomPage

By Fred Kelley

December 22, 1997

Every year about this time, people begin thinking about the new year and the changes it will bring. Some people make New Year’s resolutions to lose weight, get a better job, get married, or simply to get a life. Millions of Americans will also make the resolution to quit smoking.

Nearly 48 million Americans aged 18 years and older smoke. Of these, fully 70%–nearly 34 million smokers–want to quit, according to the Centers for Disease Control and Prevention in Atlanta. This year 1.3 million of these smokers will quit successfully. Why do tens of millions want to quit but only a fraction actually succeeds? The answer is that most people just don’t know how to go about quitting.

Follow the 11 simple steps outlined below to assure your quit-smoking success.

1. Decide Right Now to Believe that You CAN Quit Smoking

Studies of smokers who successfully quit smoking show that one of the most important traits of a successful quitter is their belief that they have the ability to quit smoking.

Do you believe that you can quit? If you don’t, you will have a much harder time trying to quit. The best action you can take right now to start the quitting process is to fix in your mind the belief that you have the ability to quit smoking. You might say that you can’t change your belief, but you can.

Believing you can quit is so important because your belief will guide everything you do in your attempt to quit. The way you think, the research you do, the steps you take, the people you talk to, the help you seek–all these will be influenced by the belief you have in your ability to give up cigarettes.

If you don’t truly believe you can quit, you’ll probably find yourself saying, “What’s one little cigarette? I’ve got a headache. I just can’t quit like other people.” If you believe you can quit, instead you’ll be saying “My head is hurting from withdrawal, but I can make it through this. I know the headache and other withdrawal symptoms will go away in a few days. My life is more important than a stupid cigarette.”

Believing shapes everything you do. So does not believing. If you believe something strongly enough your mind will give you the correct thoughts to help your body take you in the direction of your belief.

Can you imagine what life would be like if Thomas Edison hadn’t believed that he could invent the incandescent light bulb? If Edison had begun his search for the solution without really believing he could create a light bulb that worked, he would have quit long before finding the answer. Edison tested more than 10,000 combinations of materials before finding the right one to create a light bulb! You must believe that you can quit smoking, even if it takes 10,000 attempts.

Fixing in your mind a belief that you can quit smoking may sound impossible if you now believe that you don’t have the ability. Here are some tips to help you change your beliefs:

Realize that your old belief was founded on old ideas and circumstances and that your new belief is based on new information and your newfound desire to quit smoking now.
On 3X5 cards, write out several positive statements about your ability to quit. Read your cards three times a day: morning, noon and bedtime. Some statements to use: “I believe that I have the ability to quit smoking,” “I am a non-smoker,” “I no longer need cigarettes in my life,” “I happily quit smoking,” “It’s easy to quit smoking,” “I am a powerful, self-directed person,” “I control my own life.” Make up some of your own statements. Make them positive, as if you have already completed the task.
Post a sign on your bathroom mirror with one of the above statements on it.
Repeat the above statements to yourself, whenever you have a free moment.
Use visualization techniques (see Step 7 below) to visualize yourself mastering your smoking habit and winning the fight.
Ask your family and friends to encourage you with positive statements about your ability to quit smoking (See Step 5 below).
2. Create a “Quit Plan”

Successful people in all walks of life become successful through planning. The same is true for smokers who successfully quit smoking. You must create a plan that you will follow daily, so that you quit smoking purposefully, not haphazardly.

Put your plan on paper. Write each of these steps in your plan:

Study this report and write down how you will mentally prepare yourself to quit smoking. Don’t try to quit until you feel you are ready.
Decide on a specific date that you will quit. Write down your “quit date.” Make sure your quit date comes after you have completed step “a” above. Also, choose a quit date that occurs during a relatively low stress time. Don’t try to quit during a stressful time at work or during the break-up of a relationship, for example.

Quitting on a specific date is preferable to slowly reducing the number of cigarettes that you smoke. By going “cold turkey” you won’t have to keep track of how many cigarettes you smoked yesterday and how many you will smoke today. You will also remove the temptation to cheat and smoke too many. By using this report to prepare yourself for your quit date you will be ready to quit, and going cold turkey won’t be so difficult.
Write down all the things you will enjoy doing after you quit smoking (long walks, eating out without being restricted to the smoking section, taking a vacation with the money you will save, etc.). This step is very important, so spend extra time dreaming up your “smoke-free future.”
Write down the times and occasions when you are most likely to smoke. Write down what “triggers” your desire to smoke (See Step 8 below). You may be surprised to find that you have organized your day around smoking.
Write down five to ten things you will do instead of smoking, whenever you feel a cigarette craving coming on. For example, you might drink a glass of water, go for a short walk, type a letter, do some filing, call a friend, read a book, or mow the grass. Plan how you will distract yourself. Try to distract yourself with something healthy and/or beneficial. Match the distractions you’ve created in this step with the times and occasions your wrote down in step “d” above.
Write down the names of three people whom you trust to support your efforts to quit smoking. Contact them and ask for their support. Make sure you tell them that you want only positive support. Ask them to call you each day and give you positive encouragement. Also, ask them if you can call them if you need help.
Write down a list of all the items that you use when smoking: cigarettes, lighters, matches, ashtrays, etc. Make notes about where every single item is. Then on your “quit date” track down each item and throw them away. Don’t forget to clean out your car and your office at work.
Write down a list of rewards that you will give yourself. Be sure to reward yourself as you go longer and longer without smoking. For example: End of Day One — long, hot bubble bath. End of Week One — see a Movie. End of Week Three — dinner at an exclusive restaurant. End of Month Two — take a day off from work. End of Six Months — take a weekend getaway. End of Year One — take a 7-day vacation. Whenever possible, write down the specific date that you will reward yourself. By the way, these rewards won’t cost you much, if anything, because you’ll be saving hundreds of dollars by not smoking!
Make an appointment to see your doctor (See Step 6 below).
3. Take Action

You can’t win the battle if you don’t start the battle. The problem with too many unmet goals and plans is that no action was ever taken to start down the road to achieving the goal or plan. If you created your “Quit Plan” in Step 2 above (you did create a “Quit Plan”, didn’t you?) you now have a plan for quitting. What is step “a” of your Quit Plan? Have you done it yet? Do it now! You must put your plan into action.

If you ever studied physics in high school you’ve probably heard of inertia. Inertia is the characteristic of an object (you) wanting to maintain its current state. In other words, objects at rest (doing nothing, not moving) tend to want to stay at rest. An object in motion tends to want to stay in motion.

Anytime you have to slam on your car’s brakes you experience inertia. When your car slows down rapidly, what happens to you and your passengers? Your bodies lunge forward before they are (hopefully) restrained by a seatbelt. If not restrained you could go right through the windshield. The point is this: if you begin taking action–even the smallest action–to quit smoking, you’ll start a chain reaction, carrying you forward to the next step in your quit smoking action plan. Getting started on your plan is difficult, but once you get started it’s hard to stop. So get started today!

4. Prepare Yourself Mentally

While most of the media attention surrounding the smoking addiction focuses on chemical addictions to nicotine, you are in reality “multi-addicted.” You are addicted to the feel of the cigarette in your hand and mouth. You are addicted to the actions of lighting your cigarette, moving your cigarette up to your mouth, flicking ashes from the cigarette and holding your cigarette between your fingers. You’ve also become addicted to the visual appeal of cigarettes: the flame, the smoke, even a dirty ashtray. You’re also addicted to the deep inhalations and exhalations you take as you puff on your cigarettes. You may have become addicted to smoking buddies at your workplace. All these stimuli serve to meet some physical, psychological or emotional need within you.

Part of preparing yourself mentally is understanding, studying and attacking your addictions. Think about the pleasures you derive from smoking. Does it make you feel “cool”? Do you get a lift or relax? Do you need to have something in your mouth or hands? Do you enjoy breathing deeply when you smoke? Do you feel a compulsion to head out to socialize with your smoking buddies every morning at 10:30?

Think through how you feel when you smoke. Are you happy, sad, soothed, or more alert? The next time you smoke a cigarette, notice all these things. Jot down your observations, then re-read them regularly. Study your own addiction so you understand what you must overcome. As Socrates said, “Know thyself.”

5. Get Help and Support from Family and Friends

Sometimes our family and friends can be our worst enemies when we are attempting something very difficult or “different.” If your family or friends don’t smoke, they may not understand your desire to quit. Nor will they understand the extreme difficulty of overcoming your addiction.

If your family and friends do smoke, they may have attempted to quit themselves, but failed. Or they may not want to quit at all, thereby placing pressure on you not to quit also. Human nature causes people to try to “hold others back” when someone close to them begins to move in a direction different from the norm. If you quit, you will place pressure and the spotlight on family and friends who are still smoking.

Your challenge will be to let others around you know that you are doing this for YOU. Let them know that if they will not encourage you, then they should “keep quiet while you quit.” But by all means encourage others to encourage you.

Ask your family and friends to give you positive encouragement. Make sure they know that you do not want them to point out your faults, mistakes and slips. Ask them to praise your victories, large or small. Ask them to be understanding during the times that you may be less than friendly or patient. Ask them to be a part of the solution, not a part of the problem.

6. Get Help From Your Doctor

Research shows that smokers who quit with assistance and support from a physician have higher rates of success. Even patients who received only minimal instruction and encouragement from their doctor showed improved “quitting” results.

Your doctor can give you the medical facts regarding the effect of cigarettes, plus tell you the benefits of quitting cigarettes. Also, he or she may prescribe some of the latest prescription-only quit-smoking medications.

Your doctor can also help you determine steps you can take to give up cigarettes and improve your health. Part of improving your health involves changing your diet and exercising. A doctor can test your current physical fitness and give you a plan for getting more fit (See Step 9 below).

Contact your doctor today. If he or she can’t or won’t help you, ask for a referral to a doctor who can and will help you.

7. Visualize Your Way to Quit Smoking Success

Your mind is a powerful “device.” This device can be used for positive or negative purposes. You win or lose in life based on the way you “run” your mind. Much of running your mind involves visualizing–visualizing what has already happened in your life, as well as what may happen, good or bad.

Visualization is very similar to what our teachers and parents may have called “day dreaming.” Children excel at day dreaming and playing “make believe.” As we grow older, we tend to suppress our daydreams because of pressures to conform to society’s practical approach. Day dreaming or visualization allows us to create bright, fun, fantastic futures for ourselves. Unfortunately, visualization for adults becomes scenarios of unfounded fears, drudgery, regretful memories or just plain darkness.

You never lose your ability to visualize. Instead, you change your visualization to “practical” and logical thoughts. And often, adults do have vivid visualizations but of the negative doom and gloom, “the worst thing that can happen” variety. How often have you let your mind race with pictures of disaster and destruction? You see yourself lashed to a whipping post, being beaten by an IRS auditor, or you see your doctor telling you the pain in your head is a malignant brain tumor.

Your mind can just as easily show you a refund check from the IRS or a “clean bill of health” from the routine physical.

The problem and the opportunity with visualization is that your mind doesn’t know truth from fiction when it evaluates the visions in your mind. Your mind simply accepts the visualization as reality.

An example of this is the effect a scary movie may have on you. When the movie Jaws came out in 1975 many people were so frightened by it that they would go nowhere near a beach or lake. Some people were even afraid to take a bath or shower. The mental images of this monster shark took over the mind’s rational ability to think and allowed people to imagine sharks coming out of the showerhead. For these people the experience was so real that they changed their actions in the physical world. This is an extreme example, yet it is typical of the way that imagination and visualization can affect your physical existence.

In your mind you can create many different scenarios for yourself. You can visualize good or bad events. Your mind tends to act on these visualizations. Whatever you imagine, your mind will accept as real. In time your mind will work to “fulfill” your thoughts, creating them in reality. Think negative thoughts, create negative results. Think positive thoughts, create positive results.

Much has been written on visualization, and you should seek some more in-depth information on visualization techniques.

Here are some quick tips for using visualization to help you quit smoking:

Visualization often begins with affirmations–positive statements you make to yourself. State your affirmations positively and as if you already have what you are affirming. If possible, state your affirmations aloud, five to ten times.

Some examples of positive affirmations include: “I enjoy breathing easily and deeply,” “I am free from any desire to smoke,” “My hands and teeth are clean and smoke free,” “I enjoy being around non-smokers,” and “I am relaxed and calm.”

Write down some goals for yourself, relating to smoking. For example, “I will quit smoking by the last day of March,” or “My body no longer desires nicotine,” or “I will take a vacation to Mexico next year with the money I save by not smoking.”

To create deep visualizations that can profoundly affect you, relaxation is very important. To relax you should sit in a comfortable chair and close your eyes. Begin breathing long, deep breaths. Imagine yourself at the top of a staircase. Count down from ten to one, breathing once per number. As you count down, imagine yourself walking or even floating down the stairs. In between breaths repeat statements like “I’m getting very relaxed,” and “going deeper.”

Once you reach the count of “one” (and the bottom of the steps), let your mind wander for a minute or two. Then begin focusing on the affirmations and goals you have created for yourself. Don’t be concerned if you don’t immediately see anything. You may only see cloudy or fleeting images. That’s okay. With practice your visualizations will become more vivid.

Focus on controlling the images, however faint they may be. If you have set a goal to quit smoking by the end of March, see yourself throwing all your cigarettes and ashtrays away on March 31. Try visualizing a package of cigarettes, then make it “explode.” Visualize your lungs as very clean and healthy. Visualize socializing with non-smokers. Visualize yourself effortlessly running a marathon. Visualize your friends and loved ones honoring you at a quit-smoking banquet. Create your visualizations from the goals and affirmations you have written down.

Don’t “push” your visualization. Lee Pulos, author of The Power of Visualization suggests that your “visualizations should be no more than 30 seconds at one time.”

Pulos suggests doing your visualizations in an enthusiastic, excited state as if you have already achieved your goal.

8. Know Your Triggers

Your next step toward self-knowledge and quitting is learning what triggers your smoking. A trigger is anything that instantly engenders within you a desire to smoke. For example, the end of a meal may be a signal (trigger) to your mind and body that it’s time for a cigarette. In part “d” of Step 2 above you wrote down what triggers your desire to smoke. After reading the following, go back to your written plan and add to it if necessary.

Common triggers include people, places, events and stress.

People: when you are with other smokers you are more likely to light up. Also, certain people may put you under stress, encouraging you to reach for a cigarette.

Places: certain places are synonymous with smoking, such as bars or restaurants. Your smoking may also be triggered when you are in a place where you have smoked before or a place where you smoke regularly, such as a designated smoking area at your office.

Events: stressful or extraordinary events such as a family member’s illness or death can trigger stress, which consequently triggers your smoking. You may also tend to light up at sporting events, parties, or as mentioned earlier, the end of a meal.

Stress: As mentioned above, stress can be a trigger, causing you to reach for a cigarette. Cigarettes do have a legitimate calming effect on many smokers, encouraging the use of cigarettes as tranquilizers.

Stress is caused by numerous things in our lives and is most likely a daily influence in your life. Part of your job when giving up cigarettes is learning how to deal with your stress in some way other than smoking. Step 9 below discusses exercise as a stress reliever and quit-smoking method. Meditation and visualization (Step 7 above) are also good stress relievers. Plan how you will reduce stress in your life.

9. Exercise

As previously mentioned, exercise is an excellent method for reducing stress. Exercise also can play an important role in helping you to quit smoking.

Research shows that smokers who take up a regular exercise program have a much higher quit-smoking success rate. The higher the level of activity, the higher the success rate. Smoking and exercise simply aren’t compatible. A Gallup Poll found that smokers who exercised were twice as likely to quit smoking versus smokers who did not exercise.

Cigarettes do alleviate stress for many smokers. When you give up cigarettes, your stress level likely will rise. Exercise is an excellent stress reliever and can replace your dependence on cigarettes for stress relief.

The many positive effects of exercise are too numerous to mention or explain here. However, here is a list of some of the most common benefits of exercise:

Reduced stress
Increased stamina
Increased feelings of well being and improved health
Weight loss
Improved muscle tone and physical appearance
Increased self-esteem and sense of accomplishment
Improved sleep
Improved performance at work
Improved attitudes and disposition
To get started exercising you need to choose one or two activities that you enjoy. Common exercises include walking, jogging, biking, swimming, tennis, basketball, etc. You may even decide to undertake regular, strenuous yard work for your neighbors.

Try to exercise 20-30 minutes at a time, three to four times per week. If you are out of shape, give yourself time to work up to this regular exercise schedule. Consult your doctor before beginning your exercise program.

For many people, exercise is drudgery. Be sure you pick an exercise that you enjoy, and consider exercising with a buddy. Your buddy can encourage you to “keep moving” when you want to stop. You’ll also be more likely to exercise when another person is depending upon you to be there. The next Step discusses quitting smoking with a “Quit Buddy.” Your exercise buddy also may be your “Quit Buddy.”

10. Find a Quit Buddy

Chances are you know another smoker who wants to quit. Suggest to that smoker that you help each other “douse the flames” forever. Studies show that smokers who partner with a Quit Buddy to provide mutual support are more successful when giving up cigarettes than are smokers who try to quit on their own.

If you can’t readily find a Quit Buddy, try contacting some of the resources listed at the end of this report. Also, many local hospitals and churches have quit-smoking programs and you may be able to find a Quit Buddy or even a Quit Group there.

Quit Buddies can provide support by way of daily or even hourly phone calls. Make yourself available to your Buddy whenever he or she needs help making it through the tougher moments. Provide positive encouragement when your Buddy succeeds. Do your best to ignore any relapse your Buddy may have. Don’t try to “shame” or coerce your Buddy into quitting. Studies show that negative feedback does not improve quit-smoking success rates.

Plan outings and activities together. As previously mentioned, you might exercise with your Quit Buddy. Sign contracts with each other stating that you will quit smoking and provide your Buddy with support while they quit.

11. Don’t Give Up

Many smokers who have successfully given up cigarettes have made several attempts to quit before they finally kicked the habit. You should know going in that quitting may be a lengthy, or even life-long, process. There is no failure as long as you follow Step 1 above (Believe). If you believe you will quit, you will! It may take three or four attempts before your quitting “sticks.” If you quit for a short time then resume smoking, you are one step closer to quitting for good. Just quit again. Keep doing it Until. Until you win, until you quit for life.

You may find that after a first or second attempt to quit you have reduced the number of cigarettes that you smoke each day. That’s great! You are no longer as dependent! Now, go for the gold!

Conclusion

The beginning of a new year is a wonderful time to decide or “resolve” to quit smoking. Use this report to formulate your quit smoking plan. Share the report and your plan with your family, friends and other smokers.

Please let me know about your quit-smoking successes (and troubles). I would like to learn from you about the effectiveness of this report as well as effective tips and methods that you create yourself. Here’s how you can reach me:

Fred H. Kelley
QuitSmoking.com
Email: fredk@quitsmoking.com
Web: http://www.quitsmoking.com
Phone: 770-346-9222
Fax: 770-475-5007
Mail: 3675 Glennvale Ct.
Cumming, GA 30041

For more information consult the following resources:

American Cancer Society
1599 Clifton Road, NE
Atlanta, GA 32329
404-320-3333

American Cancer Society
19 West 56th Street
New York, NY 10019
212-586-8700

American Heart Association
7272 Greenville Avenue
Dallas, TX 75231
214-373-6300

American Lung Association
1740 Broadway
New York, NY 10019
212-315-8700

National Cancer Institute
National Institutes of Health
Building 31, Room 10A24
Bethesda, MD 20892
800-4-CANCER, or
800-422-6237

Office on Smoking and Health
U.S. Dept. of Health Services
5600 Fishers Lane
Park Building, Room 110
Rockville, MD 20857
301-443-1575

QuitSmoking.com
3675 Glennvale Ct
Cumming, GA 30041
770-346-9222

http://www.quitsmoking.com

** Article © Copyright Fred Kelley of QuitSmoking.com. Visit the web site at http://www.quitsmoking.com
for great information and products designed to help you
quit smoking.

Why Should You Stop Smoking Cigarette

February 12, 2012 in BottomPage

A loser once said ‘To stop smoking cigarette is not difficult; I have done it several times!’ Facts – The cigarette is actually a carefully designed product and designed in such a way as to make the smoking process as palatable as possible. Also, the tobacco leaf part of the cigarette is actually composed of two main leaf types, one which has higher nicotine content than the other. These are therefore basically very tricky ways so the cigarette can have a magnet-like effect on you, the steel smoker. It thus proves that you are only wise to stop smoking cigarette. Even though volumes of literature are available on how and why to stop smoking cigarette seems like it still never inspires enough. It is alarming that the world has tobacco as the third reason for highest number of deaths! An estimated one in every five deaths in the world occurs due to tobacco use. The good news is however slowly coming in majority of developed countries, health and beauty consciousness is pushing people to give up the dreadful practice.Smoking is the single biggest avoidable menace to good health. It causes infertility and impotence besides narrowing and hardening arteries. The impish act is also responsible for paralytic stroke, brain haemorrhage, angina, heart attack, chronic bronchitis, ulcers, cancer, etc. Nicotine is a drug that is present naturally in the tobacco leaf. In higher doses, nicotine like any other addictive drugs including heroin and cocaine is a recipe to kill. Nicotine has a powerful effect on the brain and the central nervous system. It causes an increase in the heart rate and in the rate of breathing – thereby making the heart work harder. Smoking is killing more people every year than all other drugs and alcohol habits combined.Non-smokers who are exposed to smoke suffer more than the smokers themselves because of passive smoking. The spreading of this fact is partially helping by forcing smokers to stop smoking cigarette among crowds or gatherings. Nicotine is a harmful drug that takes you high and then drops you flat. It makes you want more. It gets you hooked. Then you get into real trouble. Trouble such as it makes the brain tissues sluggish, dull, numb and inactive making the person incompetent for brain work. Finally, there can be no more affirmative ways of explaining the reasons for anyone to stop smoking cigarette.For more information visit: SmokeDeter

Why Quit Smoking Cigarettes?

February 12, 2012 in BottomPage

Nicotine is the source of the addiction of smokers. Smokers definitely find if very hard to quit this bad habit because nicotine is incredibly an addictive drug. To others it is as hooking as heroin and cocaine. It takes a lot of trial to finally stop smoking. Quitting would take a lot of hard work and effort.What are the good benefits of quitting? Being able to start now is the best decision that you will do for yourself. You will have the chance to live a healthy and longer life. Quitting will decrease the opportunity of diseases to hit you like heart attack, cancer or stroke. Pregnant women should start quitting for the chance of having a vigorous baby. Your relatives and your children that are you live with will be in good health. Rather spending your cash on availing cigarettes you will have the funds to spend it with other useful things.There are 5 ways to start quitting and these will help in quitting for good. First, you need to get ready. Then you need the support of family and friends. You should learn new talent and activities. Then you should seek help from physician to give you medications and don’t abuse it. And last is to be ready for setback or difficult instances.With getting ready, you have to plan your quit date, and you definitely need a change of environment. This means to remove every cigarette and ashtrays wherever you are. And you shouldn’t permit anyone to smoke at your house. Choose the people around you that will be helpful in encouraging you to quit smoking. Tell the people around you to not let you smoke and to avoid smoking too. Learn new ways to distract yourself from the cravings of smoking. Try to do something to relieve you from stress. Reading a book, hot bath and exercise will do. Take a lot amount of fluid. When you are in medication to help you quit smoking you should use it properly. The approved medications to help you stop smoking are Nicocure available at www.niocure.com, nicotine inhaler, nasal sprays and patches which can be availed by prescription and over the counter products like nicotine gums.For more information visit: SmokeDeter

Where Do You Turn To When You Need Help To Quit Smoking

February 12, 2012 in BottomPage

Where Do Your Turn To When You Need Help To Quit Smoking?Smoking is an addiction and as any addiction it requires a lot of help and perseverance to get rid of it. The success rate of the quit smoking exercise very much depends on two major factors – (i) what you use as aids to quit smoking, and (ii) where from you get help to quit smoking.Quit Smoking AidsMany people believe that the quit smoking process is not as difficult as it sounds. They are right – it is actually much more difficult than it is made out to be. Unlike addiction to alcohol, with cigarettes you are tempted back at every step you go by those who still smoke. The quit smoking aids smooth out the path for you and thus provide you with adequate help to quit smoking when you need it most. Educate yourself about the quit smoking aids that are available and research on the pros and cons they offer. Some aspects you need to learn about are:1. Rate of efficacy – the rate of its effectiveness would directly impact the rate of success of the quit smoking process. Choose one that has proved itself to be most efficient.2. Availability – the quit smoking aid you choose should be easily available and accessible. It should not be that you start using it and then it disappears from the market and leaves you in a lurch.Sources For Help To Quit SmokingThere are many sources for help to quit smoking, just as there are aids. Here you do not need to choose. Rather you need to gather as much of it as you can. Some great sources for help to quit smoking are described below:1. Family and close friends – get your family and friends help you in your quit smoking endeavor. They live in your close proximity and hence they would be the best people to police you and ensure that you do not give into temptation to cheat on the quit smoking program. The initial days are critical to the success of kicking the habit.2. Education – this is a great motivator to stay on track. You need to educate yourself on the harm that smoking causes you and your dear ones. Passive smoking is one of leading factors of a host of respiratory problems in children. Whatever you are reading and learning can happen to you as well – lung cancer, heart attack, strokes, and so on. Smoking kills. Believe this truth.For more information visit: SmokeDeter

What Is The Best Way To Quit Smoking

February 12, 2012 in BottomPage

What Is The Best Way To Quit Smoking?The moment you decide that smoking is no more your cup of tea, the first thing you would search for would be the best way to quit smoking. How do you find what this best way to quit smoking is? Does it really exist or is this only a myth? Finding The Right AnswerIn order to find the right answer, you would need to ask the right questions. Here, you are asking the wrong questions and therefore you would never get what you seek. The question you should ask is, ‘Is this the right thing to search for?’. This is because the best way to quit smoking is a relative term – ‘one man’s poison can be another man’s nectar’. The best cannot be ‘best’ for everyone. Hence, you need to find out what is your individual best way to quit smoking. There is a great difference between searching the best way in general and the best way for yourself. Know The DifferenceWhen you look for the best way in general – you would look at the following factors:1. Market response – this would tell you how the product/ service is treated by the market. Its popularity and demand would be good indicators of whether it considered the best or not.2. Cost – the best way to quit smoking would be cost efficient. There are many methods that involve a lot of expense. Since this is not a medical condition covered by insurance, the cost factor is important.3. High rate of success – the best way to quit smoking should have a very high rate of success. After all, you are undertaking a lot of trouble to see that you stop smoking and your efforts should be fruitful. Drawing parallel lines check out what the best way to quit smoking should mean to you personally:1. Your response – how comfortable you are with the method? Do you hate needles – then acupuncture (however effective) cannot be your best way to quit smoking. Here, your personal preference takes precedence over what the market in general thinks about the particular method.2. Cost – some people feel that the right cost is when you get value for your money. Hence, if you pay US $10 for something that is actually valued at US $1 you the product or service is expensive and vice-versa. This applies to emotional cost as well. Therefore, what some people would find expensive, other would find acceptable. 3. Rate of success – the best way to quit smoking is the one that would give you the best chance to succeed. This would depend on what you find suitable enough to follow and stick to.For more information visit: SmokeDeter

Ways to Quit Smoking

February 12, 2012 in BottomPage

Ways to Quit Smoking – Let the Latest Technology Be Your AideThere are many ways to quit smoking today. Which one you choose would depend on many factors – such as the degree of addiction, the quality of your quit smoking support, the products you use, your reaction to the withdrawal system and so on. The best way would always be the one that you find the easiest to implement within your lifestyle. The easiest way would normally be the latest available one – because it would have solutions to most of shortcoming of the previous methods.What Is The Latest In The Ways To Quit Smoking?The development of technology is moving at breakneck speed with everyday having something new to offer. When it comes to the different ways to quit smoking the laser treatment is one of the latest and most innovative one. The laser treatment involves three steps: 1. Step one – the laser activates the meridian points the result of which is an almost instant reduction in the dependency on and craving for nicotine. 2. Stage two – the laser acts on the appetite points the result which is suppressed hunger and prevention of weight gain.3. Stage three – the laser acts on the relaxation points which promote the release of endorphins into the blood. The result is that there are no withdrawal symptoms that usually accompany the quit smoking process.There are many advantages in using this method to kick off the smoking habit. Check out three of the most important ones:1. Natural and safe – the laser treatment is one hundred percent natural. There would be no patches on your skin, no medication, no worrying about any medication side effects. Safe and natural – that is what laser quit smoking treatment is.2. High rate of success – there are many ways to quit smoking and each have their rates of success. The laser treatment offers you a 90% success rate which is the best available today. You want to quit smoking, the LLLT or the low level laser treatment can help you.3. Painless – the LLLT is completely painless. No puncture marks, no withdrawal symptoms, no waiting. This is the most painless and easy way to stop smoking.The downside of this treatment is that is quite expensive – though it would definitely be less that what you would need to pay for cancer treatment if you continue smoking. Overall, this is one of the best ways to quit smoking available today.For more information visit: SmokeDeter

Tobacco Control

February 12, 2012 in BottomPage

American Lung Association Report Shows 2007 Shaping Up to be a Banner Year for Tobacco Control Policies.

Mid-Year Update Details Progress to Date in 2007;

7 States Significantly Strengthened Smokefree Air Laws, 8 Raised Tobacco Taxes

New York, NY (July 24, 2007) – In 2007, many states have taken strong action to protect their citizens from tobacco by making public places and workplaces smokefree, raising tobacco taxes, and passing laws to protect citizens from cigarette-caused fires, according to a report released today by the American Lung Association.

In the 2007 Mid-Term Update to its publication State Legislated Actions on Tobacco Issues or SLATI, the Lung Association summarizes state tobacco control laws enacted in 2007 on smokefree air, tobacco taxes, smoking prevention spending and fire-safety standards for cigarettes among other issues.

“In January 2006, the American Lung Association issued its Smokefree Air 2010 Challenge, urging all states to adopt strong smokefree air laws. The 2007 SLATI Mid-Term Report shows significant progress continues to be made. 22 states and the District of Columbia have laws fully protecting their citizens from secondhand smoke. We challenge policymakers in the remaining states to do the same,” said Bernadette A. Toomey, President and CEO of the American Lung Association.

Also in 2007, eight states have increased their cigarette taxes, already matching the total for all of 2006. Forty-three states and the District of Columbia have increased their cigarette tax at least once since 2002. “We are encouraged that states continue to increase tobacco taxes, which makes cigarettes more costly. Higher cigarette prices deter young people from starting to smoke and help motivate adult smokers to quit,” said Toomey.

An increasing number of states have approved legislation setting fire-safety standards for cigarettes. Twelve states have approved this legislation in 2007, and three more states have legislation awaiting action by the governor. “This legislation is vital in the fight to reduce the 700 to 900 deaths annually from fires caused by cigarettes and other smoking materials,” she added.

A PDF copy of 2007 SLATI Mid-Term Report is available online. This website is also the home of the online version of SLATI, which is updated on a regular basis to reflect changes in state tobacco control laws throughout the year.

About the American Lung AssociationBeginning our second century, the American Lung Association is the leading organization working to prevent lung disease and promote lung health. Lung disease death rates continue to increase while other leading causes of death have declined. The American Lung Association funds vital research on the causes of and treatments for lung disease. With the generous support of the public, the American Lung Association is “Improving life, one breath at a time.” For more information about the American Lung Association or to support the work it does, call 1-800-LUNG-USA (1-800-586-4872) or log on to www.lungusa.org.

For more information visit: SmokeDeter

The Side Effects of Quitting Smoking

February 12, 2012 in BottomPage

Fact is smoking cessation could be a very hard task but anyone can do it. There are various side effects you may encounter. Some may have tried but still going back to the bad habit. This is due to the effect of nicotine which tells the brain to crave for more of it. Nicotine is as highly addictive as heroin and cocaine. Eventually, an individual gets too emotionally and physically hooked on nicotine. To successfully quit, a smoker must made a commitment to himself to quit and to stay quit. How is the process of the intake of nicotine in the body? As a smoker or those who inhale the smoke from cigarettes, the nicotine is transmitted deep within the lungs, wherein it is consumed rapidly through the bloodstream and passed all throughout the body. Nicotine has an effect on many vital parts of the body such as the heart, blood vessels, hormonal system, metabolism as well as the brain. Nicotine goes to the breastmilk and also in cervix mucus emission of a smoker. Pregnant smokers give a chance for nicotine to be absorbed by the placenta and be taken by newborn little one. Nicotine can be found on the umbilical cord blood of the newborn baby.A normal smoker would retain in his body the nicotine and its spin-off like cotinine for 3-4 days of stopping. It takes various factors for a person who smokes to eliminate every toxin caused by smoking.When smokers attempt to quit, the absence of nicotine in their body cause them withdrawal symptoms. Withdrawals affect both physical and mental aspect of a person. Physically, because the body response to the deficiency of nicotine. Mentally on the other hand because a smoker is facing a difficult stage of surrendering a habit wherein there will be a great change in the activities. Withdrawal symptoms involve dizziness which usually occurs within 1-2 days once a smoker quits, depression and emotions like frustration, impatience and anger. A smoker may feel irritable and anxious. Sleeping disturbances may also occur like having hard to fall asleep and staying asleep. Withdrawal also tends to give trouble in concentrating, restlessness, tiredness, headaches and increased in appetite.For more information visit: SmokeDeter

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