Stop Smoking Now – The Dangers Of “Just One” – How to Quit Smoking Naturally
When we decide to quit smoking and take REAL action, most of us go through what many call “Junkie Thinking”. For those of you who don’t know what this is, it’s the seemingly endless internal battle between our former addicted self and our current self that decided to quit smoking for good.
Especially early on in the smoking cessation process, this ‘good vs. evil’ dialogue can be very relentless, annoying, and exhausting. BUT rest assured that this is only temporary, and the less attention you give to thoughts of smoking, the better.
But while it is temporary, “Junkie Thinking” poses A LOT of traps for the would-be quitter. And the trap of “Just One” is one of the most dangerous.
“I’ll smoke ‘just one’ cigarette, what’s the harm?”
“I’ll smoke for ‘just one’ night. I’ll never go back to it tomorrow.”
“Just One” thoughts have ruined many quitting programs and efforts that had a great start. So what should you do? Just like the whole quitting process, fighting these mental contortions and psychological traps is a step-by-step process.
Realize that this is a normal part of the recovery process. What you are going through isn’t out of the ordinary. Almost every quitter has gone through it. Next, you should do a little preparation and homework to keep you in control of yourself when your head starts to wander and when it seems like smoking is a nice, harmless option.
There are times that distracting yourself for as little as 5 minutes gets the job done. Five minutes is enough to nudge you out of the psychological trap and get you moving forward in your quitting program while feeling MUCH better.
However, there will be days when the temptation of “Just One” seems really overwhelming.
When “Just One” Thoughts Get Overwhelming
We all have our off or bad days – that’s life. The same thing can be said with smoking cessation. During those days when simple distractions don’t get the job done, when the agitation and unhappiness you’re feeling are off the roof, you need to have a game plan.
You need to have a list of activities that you can turn to at a moment’s notice…one that can help you RIGHT AWAY.
Create a list of ways to pamper yourself. In that list, put things that you might reserve for the harder times, for times when the temptation gets too strong to ignore.
You can include spending the whole afternoon at the movies. Perhaps you may want to include getting your nails done. What about walking your dog in the park and enjoying the soothing wonders of nature? Why not head to the gym and get that much needed exercise?
The list could go on and on. What’s important is that these ‘treats’ are satisfying for you down to the bone and guilt-free. You are working really hard to break away from the chains of smoking. You are doing something that others can’t. Reward yourself!
Spoiling yourself every once in a while goes a long way in terms of positive reinforcement.
Oh! And one last reminder – you have reasons… good reasons for quitting the habit. Keep them green and don’t lose sight of why you are quitting smoking. You want these reasons to always have a sense of urgency in them.
Now you are armed with mental tools to fight off the “Just One” trap. Quit Smoking habit now and you will be grateful…very grateful in the long run.
Second Hand Smoke – A Silent, Invisible,And Efficient Killer
It’s a cocktail, BUT one that you won’t enjoy consuming in a party.
With over 4000 chemical compounds – 200 of which are known to be poisonous and over 60 of which have been identified as carcinogens (cancer triggers), secondhand smoke can seriously put your health and, ultimately, your life at risk!
When a cigarette is smoked, ‘round about half of the smoke is inhaled and exhaled by the smoker. This is called mainstream smoke. As for the other half, it floats around the air and is known as sidestream smoke. When these two come together, they make up what we call Environmental Tobacco Smoke (or ETS for short).
ETS is secondhand smoke, and as continuous studies and research reveals, ETS plays a very serious role in health problems than you might think. Let’s take a look:
Quit Smoking – Circulation Study, 2005
Back in May 23, 2005, the publication – Circulation – released a study that looks deep into the effects of passive smoking (secondhand smoke) to the cardiovascular systems of non-smokers.
Through deep analysis of 29 different studies that measured the risk of heart disease in individuals who never smoked tobacco but exposed to secondhand smoke, the conclusions reached are very alarming!
Smokers only inhale half of the smoke from their cigarettes. Exposed nonsmokers ‘take in’ only a percent. BUT the risks of suffering from coronary problems are not too far apart.
Quit Smoking – Second Hand Smoke Effects
Secondhand smokers run the risk of contracting coronary heart disease, and it’s about 30% higher than nonsmokers who are not exposed to ETS.Smokers, on the other hand, expose themselves to higher risks of contracting coronary heart disease, about 80% than non-smokers.
As if that’s not enough, the investigators found that the effects of second hand smoke effects on the cardiovascular system can lead to cardiac diseases and severe problems in the circulatory system. Here’s to name a few:
- Stickier platelets leading to inflammation
- Reduced High Density Lipoproteins (HDL or good cholesterol) levels
- Increased insulin resistance
- Narrowing of the carotid arteries that carries blood to the brain
- Hardening of the arteries, leading to a condition which is known as Atherosclerosis
- Doubles the risk of heart attack
And more! Matter of fact, many of these health risks can be measured within just a few minutes of exposure to secondhand smoke. Now, imagine how serious these problems could get when you get a daily dose of ETS!
Secondhand Smoke And The Dreaded Cancer
Aside from the study mentioned above, the US environmental protection agency (or EPA) has classified secondhand smoke as Group A carcinogen.
When a cancer-causing substance is classified as Group A carcinogen, it means that they don’t start with a BANG. But they stay there, inside your system… slowly chipping away your healthy cells until the cancer becomes too much to handle for your body.
Yes, second hand smoke is a silent, invisible, and efficient killer!
The cancers that are linked to passive smoking include lung cancer (and 3000 over nonsmokers die from it every year!), nasal sinus cavity cancer, cervical and bladder cancer.
Secondhand smoke is a serious health risk. Nobody wants to and should be forced to inhale a cocktail of invisible and silent-killing poison and cancer-triggers. Therefore better you quit smoking instead of doing secondhand smoking
We don’t need more studies to reveal how deadly ETS or secondhand smoke is. What we need is to take action. And it all starts from you. Make your home a smoke-free place and quit smoking today… one that is safe for you and your loved ones.
Smoking And Secondhand Smoke – Are You Slowly Killing Your Loved Ones?
Majority of smokers understand the negative effects and health risks that smoking poses. Lung cancer, increased risk of heart attacks and coronary problems, and those are just to name a few.
HOWEVER, for many, knowing these serious negative effects are not enough to make them stop. They need that extra push…that extra motivation to help them totally quit smoking.
Dr. McMillen revealed his conclusions to Pediatric Academic Societies’ (PAS) annual meeting through his report, “Changes from 2000 to 2005 in U.S. Adult Attitudes and Practices Regarding Children’s Exposure to Secondhand Smoke”. The paper is the culmination of his “2000 National Social Climate Survey of Tobacco Control”. And here’s his conclusion:
“The vast majority of adults in 2005 – 97 percent – recognized the dangers of exposure to secondhand smoke from parental smoking. Yet, a tenth of households – 10 percent – allow indoor smoking in the presence of children.”
If understanding the negative effects of smoking to your health doesn’t bother you, perhaps deeply knowing the risks posed by secondhand smoke to your kids will help you quit smoking for good!
Here are some alarming facts about secondhand smoke and children, which will surely make you think twice about lighting up that stick especially when the kids are around:
(A) Compared to babies with nonsmoking mothers, babies whose moms smoked during pregnancy weigh less when they are born. This is a sure sign of unhealthiness, but it doesn’t end there. Babies with smoking moms face an increased risk of developmental issues as well as learning disabilities and even cerebral palsy!
(B) Fetuses who were exposed to chemical compounds found in cigarettes that get through the placenta face an increased risk of SIDS. Just in case you are unaware, SIDS stands for Sudden Infant Death Syndrome. Yes, sudden death!
One will find a wide and varying range of opinions about the role that ETS or secondhand smoke plays in SIDS. However, an EPA study in California has estimated that about 1900 to 2700 of babies die every year because of secondhand smoke-induced SIDS!
(C) Is your home always foggy with cigarette smoke? Get this – children who spend just an hour in an extremely smoky room ‘consume’ toxic chemicals and substances whose amount are equal to 10 cigarettes!
(D) Let’s have a look at Asthma. The EPA has estimated that 200,000 to 1M children suffering from asthma suffers and worsens their condition by inhaling secondhand smoke. And there’s very little these kids can do about it! They are virtually forced to smoke!
In addition to that, passive smoking may also be the culprit behind thousands of new asthma cases that crop up annually.
(E) About 300,000 children (exposed to secondhand smoke), who are under 18 months of age in the U.S., suffer from bronchitis and pneumonia every year!
(F) Risk of middle ear infections in children is another serious and negative effect of smoking that you should consider. Kids who are exposed to secondhand smoke suffer from irritation of the Eustachian tube. The subsequent swelling leads to ear infection… a very common cause of hearing loss in children.
(G) About 50 to 75% of children in the United States have detectable levels of cotinine in their circulatory system.
This is by no means an exhaustive list. BUT seriously, do you need to see more proof that kids’ health are negatively impacted each time you light of a cigarette?
If you can’t quit for yourself, please quit for your kids and your loved ones. And you should start NOW!
5 Tips to Quit Smoking That A New Quitter MUST Have In Their Arsenal
If smoking cessation was as easy as deciding just to stop, we wouldn’t need elaborate statistics about smoking cessation and good stop-smoking programs.
But as we all know, quitting the habit is not an event… it’s a step-by-step process that takes time. With the pressure we experience from our smoking friends, nicotine withdrawal syndromes, emotional and psychological traps that can lead to relapse, and more, we need all the help that we can get to totally get rid of the nicotine in our system.
Here are 5 stop-smoking tips that will help the new quitter make the process a notch or two easier:
Quit Smoking – Tip #1: Keep Your Emotional Health In Tip-Top Shape
Stress and anger – these are the two biggest smoking triggers one could face. Exposing and building up these emotions can threaten even the most elaborate and efficient quitting programs. Early cessation creates tension, and it can be very overwhelming when you add stress and anger to the mix.
The answer? Keep your emotional health in good shape everyday. Take the time to relieve stress by doing an activity you enjoy – read a book, travel, watch movies with friends, and the list goes on. By being well-rested and calm, you will be geared up to meet challenges you will face throughout your quitter program. Spoil yourself just a little bit each day.
Quit Smoking – Tip #2: Switch On The “Ignore Mode”
We will have bad days – that’s for sure. That’s how smoking cessation and life in general goes. When your day isn’t going as planned, focus on the positive, not the negative atmosphere of your thoughts. Ignore your negative mood and, furthermore, do something that will distract you from it.
Again, pamper yourself…especially when you’re having a bad day. Failing that, you can always call it a day earlier than normal and put yourself to bed. Do that and, trust me, you will get up the next day recharged and ready to keep yourself smoke-free.
Quit Smoking – Tip #3: Ask For Help
People who have a healthy support system to back them up have a higher rate of long-term smoking cessation success. Aside from getting support from your family and friends, you can use the internet to get more backup for your quit program. There are many forums and social network groups filled with like-minded people.
Surrounding yourself with folks who think like you and, more importantly, have gone through the same trials and succeeded is worth its weight in gold.
Quit Smoking – Tip #4: Steer Clear From The Trap Of “Just One”
There’s no such thing as just one stick… cigarettes travel in packs. There are truckloads of good stop-smoking programs that have been lost because of falsely thinking that we can control our smoking habits. Steer clear from the trap of “Just One”!
There’s only one way to stop smoking – stop TOTALLY without looking back. If you decide to smoke just one stick or for just one night, probably, you will go back to being a cigarette slave… chained by nicotine addiction in short order. You sure don’t want to ruin such a fine start, do you?
Quit Smoking – Tip #5: Know Your Reasons For Smoking
There’s got to be a reason, or a bunch of reasons, why you want to quit smoking. Keep those thoughts evergreen! Don’t let time shroud your thinking and blur your reasons for stopping.
Review your reasons for quit smoking regularly. Clearly visualize how good and healthy your life be when you stop completely. Imagine how energetic and physically fit you will be when no traces of nicotine can be found in your body.