Here is some info on how to get started and what you can expect along the way.  Quitting smoking going to be hard but the benefits surely out weigh the negatives of continuing to smoke.  You can do this!

Stopping Smoking:  Why is it so dang hard to quit?

When you first started smoking you would only have a cigarette here and there, but over time smoking causes changes to your body and the way you behave.  These changes in your body are brought on by an addiction to the cigarette caused by nicotine.  These changes were developed over time as the addiction gets stronger and stronger and more powerful.  Soon you are smoking more and more and the addiction is in full swing.  This has formed your smoking habit.

Most people associate smoking with other activities.  Many people smoke after eating, sex, coffee in the morning, breaks from work, driving, going to the club and many others.   This association with other activities only makes the habit harder to break as when these situations come along your brain correlates them to smoking.  Still the the benefits of stopping smoking are greater than the withdrawal from nicotine.

I need to stop smoking, but how can I?

• First thing you will need to do is get ready.  Quitting is not something you should do on a whim.  Good planning is crucial to the success of your quit.

• Get as much support as you can, such as the Nicodemon Forum, Nicotine Anonymous or some other support group.

• You will need some coping mechanisms to handle stress as smoking will be very stressful at first as your body goes thru detoxification of nicotine.   Find things that will relax you, soaking in a bubble bath, walks in the woods or other calming activities.  Things will slowly get better each and every day.

• Talk to your medical provider about Nicotine Replacement Therapy a.k.a NRT to see if that is an option for you and if it is how to take the NRT properly

• Have sugar less gum and candies ready to replace cigs.  Better to chew sugar less and candies than to smoke!!!

• Have something for your hands to do, squeeze toy or ball, or something of that nature to hand the habit part of the hand to mouth aspect.

• Being ready for a relapse.  If you happen to relapse get right back on the horse and get busy with your quit again the next day.  Don't tell yourself "I will finish out the week smoking" or something similar, because after a week you will be back into the habit full force again.

• If you should find yourself in a full blown relapse go to the top of this list and start down again.  As always never quit quitting.  In the game of quitting smoking, the quitters are winners.

I know I need to get ready but how?

You will need to set a stop date from 2 to 4 weeks.  4 weeks gives you plenty of time to get things in order so 4 is ideal. Make yourself a personal list of reasons why you want to quit or the benefits you will receive by quitting.  Another good idea is too make a list of rewards you could get from the money saved such as a family vacation, a new car or open up IRA.  Print up your lists and keep them with you, post them at work station etc.  Try only smoking outside when at home if you smoked inside, try not smoking in the car, try to cut back as much as possible before your stop date.

Second thing is knowing when and why you smoke.  Keep a diary of when and why you smoke as that will help your doctor determine a plan for your quitting and to help you prepare for difficult times in the day.

Where can I find support and help?

First ask the people around you to help, such as family, friends and co-workers.  If they smoke ask them if the can refrain until you are more confident in your quit.  Your doctor is a good resource for support groups in the area such as hospitals and community health clinics.  Some government agencies give free NRT's as well, check with your local county health department.  Most states have quit help available as probably do most other governments around the world.

Remember reward yourself and often.  Your first major mile stone is week one.  Go out to dinner and movie and enjoy not having to get up in the middle of the movie to smoke.  Wow you will get to see a full movie for a change.

Here is a list of support groups.

• US National Quit Line
  Http://www.smokefree.gov
  1-800-784-8669

• Nicotine Anonymous
  Http://www.nicotine-anonymous.org
  1-415-750-0328
   

• American Lung Association
  Http://www.lungusa.org
  1-800-586-4872
   

• American Cancer Society
  Http://www.cancer.org
  1-800-227-2345
   

• American Heart Association
  Http://www.americanheart.org
  1-800242-8721
   

• National Cancer Institute
  Http://www.nci.nih.gov
  1-800-422-8237

Stress, is it going to be problematic?

Often times people smoke to relax during stressful times.  You will need to substitute other ways to relax instead of smoking.  Such as taking a long hot bubble bath, taking a walk, reading, meditation to name a few.  Try to avoid association triggers if possible.  If you smoked while drinking coffee in the morning try hot cocoa or soda.

What are the withdrawal symptoms of quitting smoking?

Some of the possible side effects of nicotine withdrawal include, irritability, temporary weight gain caused by fluid retention, irregularity, and dry sore gums or tongue.  You may feel edgy, hungry, more tired, short tempered or cranky, trouble sleeping, coughing more.

These withdrawal symptoms happen because your body was addicted to nicotine.  The first 3 days are the worst as you body rids itself of any nicotine.  Symptoms slowly subside day by day.  The first week is called hell week for a good reason.  Second week is heck and third week is blah week.  After a month you symptoms are more habit than addiction.  Not to take the habit part likely either, keep your hands busy as they will want to do the hand to mouth routine, by getting a squeeze toy or something similar.  Could look silly but not as silly as having a cigarette hanging out of your mouth..

What about NRT's and Prescription Medicines, are they ok?

Nicotine replacement therapy is a way to slowly decrease your intake of nicotine.  When you first started smoking you were probably smoking a few cigarettes a day and built up to 1, 2 or 3 packs a day.  This is the same concept of NRT's but in the reverse.  Slowly cutting back on the intake of nicotine and lessening the troublesome withdrawal symptoms and lets you focus on your habit and associations.  The patch is an excellent option for slowly reducing the intake of nicotine.

Prescription medicines are another option.  These do NOT contain nicotine but will help you resist the urge to smoke and lessen withdrawal symptoms as well.  Some of these medicines are  bupropion a.ka. Zyban and another is vermeil a.k.a. Chantix.

These options are something you will need to discuss with your doctor and he or she will help you decide if NRT's or prescription medicines are right for you.

If I quit smoking wont I gain a bunch of weight and wont that be just as unhealthy as smoking?

You could gain a few pounds but the weight gain is so minor compared to inhaling 4000 chemicals on a hourly or half hourly basis.  Dieting and quitting smoking together can be too much all at once.  Focus on the quitting smoking and worry about getting the extra pounds off once you got the smoking licked.  Instead of trying to diet while attempting to quit smoking try to eat healthier and have healthy snacks to replace the cigarettes.  Also try to get in some exercise even if its walking just 20 minutes a day or so.

Oh No, I am back to smoking again!
 

Don't panic or feel sorry for yourself.  Step back and focus on your relapse, what made you start again, what could you have done to prevented it, and start over with a new stop date.  Many many many smokers do not quit on their first attempt. 3-5 or more attempts are common.  Being prepared will help you tremendously and maybe you can break the odds and do it  on your fist attempt!    The first few days are the worst so if your past those why put yourself thru that again?  It is easier to stay quit than keep requitting!  Another good tag line is "One puff away from a pack a day" or NOPE "Not one puff ever"

And with that good luck to you, you CAN do it!

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