How to Quit Smoking... Cold Turkey

Smoking is a hard habit to break, some say the hardest addiction to overcome. As a smoker for 10+ years, I never thought it would ever be possible to stop. But with alot of will power, patience, and alot of jolly ranchers, I found out it is possible.

Difficulty: Moderately Challenging

Instructions

1. The first step to quitting is that you must WANT to quit, and BELIEVE that you WANT to quit. This may be the hardest thing --to make yourself believe something that the addiction is telling you otherwise.

2. Next pick your quit date. My best time was on a Monday, instead of the weekend where I may become more bored than usual. ((Being "bored" can be a trigger to smoking)

3. Now write down the reason why you like smoking, and the reasons you do not...(i.e. smoking is bad for my health, I want to live longer, do not want my kids around smoking, the price is too high).

4. You also will need to think of things to do to change your routine to keep the cravings down. For example, if you smoke first thing in the morning, sleep in a little longer on the first few days, or do some house cleaning. If you smoke while you drive, try getting a sucker, gum, or candy. Also I found that in the first week, a good thing for me to do was being in a place where I would not normally smoke- go shopping or browsing...

5. The night before your quit date, believe and say over and over that you can do this, you do not want a cigarette, and that you do not need a cigarette. YOU MUST BELEIVE IN YOURSELF, AND BELEIVE THAT YOU DO NOT WANT TO SMOKE~~

6. Now, its your first day smoke free, this can be a very bad day. It is best to avoid negative or frustrating activities if possible. When the urge to smoke hits, think of the reasons from above of why smoking is bad, and why you want this. Use candies or gum if necessary. You can also try deep breathing, drinking water, exercising, whatever it takes to avoid it.

7. If you mess up and smoke, just make sure you put them right back down, and don't make yourself think that since you slipped up that one time, that you can keep smoking and try another day...

8. Read about all the withdrawal symptoms of smoking. There are more side effects than I ever realized. For example, my throat was severally sore for 2-3 days, the Quitters Flu: which can feel just like a bad flu. Some other withdrawal symptoms of quitting are:
   Irritable, cranky
   Insomnia
   Fatigue
   Inability to Concentrate
   Headache
   Cough
   Constipation, gas, stomach pain
   Dry mouth
   Sore tongue and/or gums
   Post nasal drip
   
   BUT ALWAYS remember that these symptoms are temporary, and you are strong enough to make it through!!
   
   But always remember that these symptoms are temporary, and are usually over within two weeks. And don't give up if these symptoms get you down, even the cravings, because once you have stopped and have successfully went 4 weeks without a cigarette, you will feel so much better about yourself!!!!

9. Always remember the benefits stopping smoking does for your health as well:
   
   20 minutes after you quit, your blood pressure has already decreased, your pulse rate has dropped and the blood temperature of your hands and feet has increased.
   
   2 hours after quitting, you have significantly reduced the nicotine in your system.
   
   8 hours after quitting, the level of carbon monoxide in your blood drops as the oxygen increases to the normal level of a non-smoker. This is one of the best advantages of quitting smoking, as carbon monoxide robs your muscles, brain and tissues of oxygen.
   
   At 24 hours, your chance of a heart attack has already decreased.
   
   At 48 hours. These will make you smile... a couple of nice little health benefits of quitting smoking are that you will find your sense of smell improved, and as those sensitive nerve endings start regrowing, your taste buds will come alive again. (((AND you wont beleive how good everything tastes))
   
   In 2 to 4 days, all nicotine by-products have gone from your body. That means there is no physical addictive substance left to niggle your brain.
   
   Between 2 to 9 weeks, your circulation improves, walking and exercise will become easier and your lung function increases.
   
   
   Within the first 9 months, you will find that you no longer suffer from shortness of breath, and coughing, sinus congestion or fatigue will be rapidly improved.
   
   By 1 year your risk of coronary heart disease is already half that of a smoker!
   
   Also by now, due to increased oxygen, you will have noticeable improvement in your skin and gums. The oxygen goes towards repairing dry skin and premature wrinkles.
   
   After 5 years the risk of lung cancer drops by half. Also your risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas rapidly decreases. And every day thereafter these lifesaving health benefits of quitting smoking increase.

Tips & Warnings

• If you can't seem to quit cold turkey, you can use nicotine replacement therapies including the gum. But remember that these contain nicotine, and you will not be "off" the nicotine until you quit these as well. The quickest way to rid your body of nicotine addiction is cold turkey, but is the hardest.
• Do not worry about gaining weight... if you happen to put on a few pounds after you quit, from the first two weeks of maybe snaking to much... no problem. Once you have quit smoking for two weeks, you can exercise alot easier than when you were a smoker... so join a gym(and go) or workout at home.

Resources

• Benefits of Quitting

[xrayness]

on 5/22/2009 Wow, momatlee! That was a lot to take in at one time. I am not a smoker, but I can only imagine how tough it must be for people who do and want to quit. Your article gives them a good motivation push. Job well done...keep articles like this coming.