More than 95 percent of former smokers quit on their own, usually at the recommendation of their physician. People who follow this popular strategy outlined by the American Lung Association have had good results:
Set a future date when you will stop smoking, a d sign a contract with yourself to that effect.
Make a list of:
All the reasons you continue to smoke (“It’s a crutch,” “It feels good”).
All your bonds with smoking (coffee, alcohol, etc.).
All your reasons for not quitting.
All the reasons you should quit smoking.
All the rewards for becoming a nonsmoker.
Every cigarette you smoke for the two weeks before your quit date.
All situations you think will be difficult without a cigarette.
Find substitutes for cigarettes, like chewing gum.
Save your butts for two weeks before quitting day. Put them in a jar and then fill the jar up with water and keep it in a visible place. Every time you feel the urge to smoke, open the jar and take a whiff.
Be prepared for withdrawal symptoms—cough, constipation, tiredness, headache, sore throat, trouble sleeping. There last only a week at most.
Begin a daily exercise program (walking, etc.) and eat the proper foods.
Tell all the people you know that you are going to quit and tell your friends how they can help.
Use coping techniques to break your smoking pattern:
“I have the strength to do it.”
Doodle, stretch, touch your toes.
Put a rubber band on your wrist and snap it every time you have the urge.
Take a deep breath and hold it for several seconds and then exhale. Repeat this several times until the urge disappears.
Avoid smoking situations and places; avoid people who smoke.
Move around, take a shower, go get a drink, etc.
Remember: “A craving for a cigarette will go away whether or not I smoke.”
Don’t dwell on your desire for a cigarette. Simply decide you
have smoked your last cigarette.
Don’t have in mind an estimated time by which the discomfort should end. Change your routine to distract yourself.
Sign a final nonsmoker contract with yourself.
A common mistake a “quitter” makes is to think it is all right to have one or two cigarettes every once in a while. If you could have done that before, you would have.
Smokers who have existing heart disease can reduce their risk of future heart attacks and death if they quit smoking. Prospective findings in a study that involved over 7,000 people who are 65 years old or older indicate that smokers who continue to smoke will have a higher rate of mortality, but those who quit will have an improved life expectancy. So it’s never too late to quit.
Many people say that they do not want to stop smoking because they fear gaining weight Weight gain may occur in those who stop smoking, but it is likely to occur only in a small percentage of them. This study and others never considered the fact that people who were quitting took no measures to control their weight.
Many studies indicate that if a person quits smoking for at least ten years, his risk of developing coronary heart disease is the same as a nonsmoker of the same age. On the other hand, a person must quit smoking for fifteen years before his risk of developing cancer will equal that of a nonsmoker.
Federally sponsored programs support tobacco prices, benefiting allotment holders (a unique monopoly situation) and tobacco growers. In addition, other federally sponsored programs benefit the tobacco industry. The programs and their cost to the taxpayer—both smoker and nonsmoker—are the following: tobacco inspection and grading, $6.1 million; market news service, $10.5 million; research, $7.4 million; short-term credit, $69.2 million (1979). Total cost to the taxpayer: over $157 million in 1979.
On the other hand, federal funds are spent to discourage smoking, to research the health effects of smoking, and to provide a great portion of the cost of medical care for people who are suffering from and dying of smoking-related diseases. Patients with self-induced smoking-related diseases and families of these patients receive Social Security benefits.
The United States has adopted uncompromisingly restrictive measures concerning food additives, but only a verbal statement of caution is required on every package of cigarettes. The Delaney Clause legislation prohibits the sale of any product to the American people that has been shown to be carcinogenic to humans and animals, and thus applies to situations in which the human hazard may be minimal. Tobacco is a major risk factor for cancer, cardiovascular diseases, lung diseases, and other illnesses. If you smoke, you should stop. If you have not started, don’t! Seek professional help if you must, but stop smoking.
*73\360\2*
STOP SMOKINGMore than 95 percent of former smokers quit on their own, usually at the recommendation of their physician. People who follow this popular strategy outlined by the American Lung Association have had good results:Set a future date when you will stop smoking, a d sign a contract with yourself to that effect.Make a list of:
All the reasons you continue to smoke (“It’s a crutch,” “It feels good”).All your bonds with smoking (coffee, alcohol, etc.).All your reasons for not quitting.All the reasons you should quit smoking.All the rewards for becoming a nonsmoker.Every cigarette you smoke for the two weeks before your quit date.All situations you think will be difficult without a cigarette.
Find substitutes for cigarettes, like chewing gum.Save your butts for two weeks before quitting day. Put them in a jar and then fill the jar up with water and keep it in a visible place. Every time you feel the urge to smoke, open the jar and take a whiff.Be prepared for withdrawal symptoms—cough, constipation, tiredness, headache, sore throat, trouble sleeping. There last only a week at most.Begin a daily exercise program (walking, etc.) and eat the proper foods.Tell all the people you know that you are going to quit and tell your friends how they can help.Use coping techniques to break your smoking pattern:
“I have the strength to do it.”Doodle, stretch, touch your toes.Put a rubber band on your wrist and snap it every time you have the urge.Take a deep breath and hold it for several seconds and then exhale. Repeat this several times until the urge disappears.Avoid smoking situations and places; avoid people who smoke.Move around, take a shower, go get a drink, etc.Remember: “A craving for a cigarette will go away whether or not I smoke.”Don’t dwell on your desire for a cigarette. Simply decide youhave smoked your last cigarette.Don’t have in mind an estimated time by which the discomfort should end. Change your routine to distract yourself.Sign a final nonsmoker contract with yourself.A common mistake a “quitter” makes is to think it is all right to have one or two cigarettes every once in a while. If you could have done that before, you would have.Smokers who have existing heart disease can reduce their risk of future heart attacks and death if they quit smoking. Prospective findings in a study that involved over 7,000 people who are 65 years old or older indicate that smokers who continue to smoke will have a higher rate of mortality, but those who quit will have an improved life expectancy. So it’s never too late to quit.Many people say that they do not want to stop smoking because they fear gaining weight Weight gain may occur in those who stop smoking, but it is likely to occur only in a small percentage of them. This study and others never considered the fact that people who were quitting took no measures to control their weight.Many studies indicate that if a person quits smoking for at least ten years, his risk of developing coronary heart disease is the same as a nonsmoker of the same age. On the other hand, a person must quit smoking for fifteen years before his risk of developing cancer will equal that of a nonsmoker.Federally sponsored programs support tobacco prices, benefiting allotment holders (a unique monopoly situation) and tobacco growers. In addition, other federally sponsored programs benefit the tobacco industry. The programs and their cost to the taxpayer—both smoker and nonsmoker—are the following: tobacco inspection and grading, $6.1 million; market news service, $10.5 million; research, $7.4 million; short-term credit, $69.2 million (1979). Total cost to the taxpayer: over $157 million in 1979.On the other hand, federal funds are spent to discourage smoking, to research the health effects of smoking, and to provide a great portion of the cost of medical care for people who are suffering from and dying of smoking-related diseases. Patients with self-induced smoking-related diseases and families of these patients receive Social Security benefits.The United States has adopted uncompromisingly restrictive measures concerning food additives, but only a verbal statement of caution is required on every package of cigarettes. The Delaney Clause legislation prohibits the sale of any product to the American people that has been shown to be carcinogenic to humans and animals, and thus applies to situations in which the human hazard may be minimal. Tobacco is a major risk factor for cancer, cardiovascular diseases, lung diseases, and other illnesses. If you smoke, you should stop. If you have not started, don’t! Seek professional help if you must, but stop smoking.*73\360\2*
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