Congratulations!!
By deciding to stop smoking, you have taken a major step toward improving your health and your life. The following are some
questions commonly asked by people like you who have made the decision to "kick the nicotine habit." The more you know about what to expect, the more prepared you will
be to persevere and succeed in your quest for a smoke-free lifestyle.
Will I experience withdrawal?
How much you smoke, and how effectively your body has been managing the nicotine and other toxins you have been absorbing
into your system, will impact how and if you experience withdrawal from nicotine. The average addicted smoker usually requires
about a week to eliminate nicotine from his/her bloodstream. One thing you can do to expedite this "flushing" process is to
drink plenty of fluids such as water and fruit juice. Keep away from beverages associated with smoking such as alcohol and
coffee.
What are the symptoms of withdrawal?
Some people experience symptoms such as headache, irritability, muscle aches and cramps, anxiety, sleep disturbance, time
distortion, or tobacco craving. Nicotine replacement therapy is a primary way to alleviate this discomfort, however many scientifically
proven methods exist to help you get over the effects of nicotine withdrawal. No matter what method is best for you, its effectiveness
is enhanced dramatically if you learn how to capitalize on these feelings, and use them to your advantage.
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If withdrawal from tobacco only lasts for one week, why do so many people relapse?
Although physical withdrawal is relatively predictable and straightforward, psychological withdrawal from tobacco smoking
is quite complicated. Most people have a number of thoughts and behaviors that they associate with smoking, that become ingrained
through prolonged tobacco use. The first few months of one's recovery from tobacco dependence are critical as alternative coping strategies and behaviors are identified and implemented. Research has demonstrated that changes to
one's lifestyle can occur quickly. In fact, if a person aspiring to be smoke-free is able to abstain from tobacco for 80 days,
there is a 90% likelihood that s/he will remain smoke free for at least a year! Thus, the effort you put forth in a smoking
cessation program now could pay big dividends months or even years down the road.
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What can I do to enhance my likelihood of succeeding in a smoking cessation program?
It is critical that a "stop date" be established early on. Careful thought and consideration should be given to this date,
especially about issues that could interfere with your goal of stopping. Once a date has been established, stick with it!! Other factors which have been proven to enhance the probability of maintaining a smoke-free lifestyle are modest exercise
such as walking, and maintaining healthy eating habits. In addition, foods that are associated with smoking should be identified.
Regardless of what you decide to do to stop smoking, once you’ve decided on it, write it down! And once you’ve written it down, promise yourself you’ll stick to it. Planning ahead for all of the possibilities is the
most effective way to get you through the toughest times.
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Will I gain weight after I stop smoking?
Despite what you may have heard, the average weight gain after quitting is only five pounds. The implementation of a light exercise program can minimize or eliminate any weight gain altogether. An increased appetite
is not uncommon once you’ve stopped smoking, but a well balanced diet with healthy snacks is an excellent way to control your
cravings. Remember, while 80% of those who stop smoking will gain weight, with an improper diet, so will 56% of those who continue smoking.
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What are the odds that I will remain smoke-free?
Relapse is not uncommon, but the likelihood of returning to cigarette smoking diminishes the longer one abstains from tobacco
following his/her quit date. In turn, the likelihood of long term success is related to the method that you use to quit! Programs
that use appropriate medications in combination with some basic education and behavioral modification techniques in accordance
with the Federal Government’s "Agency for Health Care Policy and Research: Guidelines for Smoking Cessation" have been proven
to be most cost-effective.
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Don't I need to make changes in my environment in order to succeed at remaining smoke free?
The specifics of what you should do, and how you should do it, is something you work out with your smoking cessation counselor.
What is recommended is that you make others in your life aware of your commitment to a smoke-free lifestyle. Loved ones and
colleagues that have a lot of contact with you should be made aware of difficulties that you may initially experience as a
smoke-free person. Don't be shy about asking them for praise and/or support while you boast about your accomplishment. Support
from others is very important. Another suggestion is that you acknowledge and reward yourself by celebrating your accomplishment. Spend the money you would have otherwise spent on cigarettes and do something nice for
yourself.
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Why should I spend money on a smoking cessation program? Aren’t they all the same? Can’t I just do it by myself if I try
hard enough?
Nicotine is one of the most powerfully addictive substances known to medical science. Its hold over some people is even more powerful than heroin! Sure, some people are lucky enough to be able to quit cold turkey.
However, for most people, the only thing proven to work most reliably is an intensive smoking cessation program. And not all
programs are alike. Programs like the Jefferson Tobacco Intervention Program which are conducted by qualified smoking cessation specialists are !!in fact most likely to succeed, and are also most cost effective. The money you invest in quitting will go a long way
toward reducing your risk of disease and improving your quality of life. Moreover, the return on your investment is compounded over an entire lifetime! Remember, if you give up a two pack per day habit, you can save about $1800.00 per year... for the rest of your life.
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I am not sure I want to give up smoking. I like it, and I have not experienced any adverse consequences.
Obviously, this is a decision you have to evaluate. Whether or not you have experienced any adverse consequences due to smoking,
your vulnerability to health problems because of smoking has increased four-fold or more. In the past 25 years, more than
50,000 scientific studies have linked cigarette smoking to heart and lung disorders, as well as various forms of cancer. In
addition, who knows how many people you have turned off or offended because of your odor of smoke, or your need to "catch
a puff." It is also important to consider the impact of cigarette smoking on others. You have undoubtedly heard the numerous
reports in the media about the dangers of second-hand smoke. Did you also know that a strong predictor of teenage smoking
is whether or not the parents of the teen smokes. Given the fact that the vast majority of adult cigarette smokers took their
first puff as a teen, your decision to give up cigarettes now could have a significant impact on the health of your child,
regardless of whether or not you smoke around them.
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