Category Archives: Tips and Support

Stop smoking aids, programs, and support

Quit Smoking

Smoking a Cigarette is Like Drinking Formaldehyde

Each year in the state of Florida 28,000 people die from tobacco-related diseases.

Smoking and tobacco use amongst Floridians cost approximately $19.6 billion each year in health care costs and sickness.

Tobacco Free Florida exists to deter people from using tobacco products and to encourage those already using to quit using a powerful media campaign.

Tobacco Free Florida

The Tobacco Free Florida (TFF) program was established following a 2006 constitutional amendment where tobacco prevention programs were reinstated. The program is funded using money from tobacco settlement agreements.

Quit SmokingTFF offers on its website descriptive and honest reasons why people should quit smoking and using other products, such as smokeless tobacco. The site lists all the cancers that can occur from smoking or chewing, and even compares the health and wellness of a smoker to that of a non-smoker. For example, did you know that on average, a smoker will die thirteen to fourteen years before a non-smoker?

In addition to a section devoted to “quit tips,” the TFF site also offers online and telephone support. As an added incentive for people considering quitting, there are several video testimonials from former tobacco users who were able to overcome their addiction.

Known Carcinogen Formaldehyde in Cigarettes

There are thousands of chemicals in each cigarette, including chemicals that are known to cause cancer. For example, formaldehyde, the chemical used for preserving laboratory samples and dead bodies. This substance was classified by the US Department of Health and Human Services as a known human carcinogen in 2010.

Tried to Quit Before? …

… here’s some advice to try again.

This article is written by Heath Dingwell, Ph.D.

Dingwell is the author of The Easiest Way to Stop Smoking: Finding the Way That Works Best For You, published by Turner Publishing in 2011.

If First You Don’t Succeed…

The saying goes, “If at first you don’t succeed, try, try again.” That’s easier said than done.

No one likes to fail, let alone repeatedly fail. And it’s especially hard to overcome an obstacle that is addicting, such as smoking.

However, it is worth noting that approximately 70 percent of smokers want to quit each year. Information provided by the Centers for Disease Control and Prevention (CDC) indicate that in 2007 approximately 40 percent of all smokers were able to stop for at least one day. Unfortunately the CDC does not indicate how long people were able to stop or completely quit.

Increasing Your Odds

Most smoking cessation approaches, such as using medications, only have about a 50 percent success rate. By this I mean that after one year only 50 percent of people are still smoke-free.

Those numbers vary a lot because of all the different cessation aids that are available. That doesn’t sound very encouraging.

However, there are steps people can take to help increase their chances for success.

First, if you’ve tried quitting before, evaluate what you did and try to identify what caused you to smoke again. This doesn’t have to be elaborate – you’re not looking for some deeply insightful revelations here.

Once you identify what went wrong, look at other ways to stop smoking. If you tried one medication to stop smoking and it didn’t work, ask your doctor about other alternatives. There are several medications that can be used. Each works differently and there’s no evidence that if one didn’t work then others won’t either.

Cessation Aids

Did you try using a cessation aid, such as the patch, gum or lozenge?

If not, that’s another option. Even if you did, it is worth considering again. Using these along with other treatments can boost your success rate.

You can even use a combination of the patch, gum or lozenge. Some people wear a patch and then use the gum or lozenge when cravings strike.

Get Support to Stop Smoking

You should call 1-800-QUIT-NOW for advice and suggestions.

Every state has a dedicated phone number to help people quit smoking. The 1-800 number above is automatically routed to your state’s number. Quitlines can provide information and resources to help you quit.

People have successfully used meditation, visualization and acupuncture to stop smoking. These techniques can make a huge difference, especially if you believe in them.

If you tried quitting “cold turkey” and it didn’t work, well don’t worry. Although it works for some people, most people who try this method aren’t successful. I know a few people who quit this way – the one feature they had was an insane level of will power. It’s not shameful if someone can’t quit this way – if it were easy then there’d be no need for cessation aids or medications.

Focusing on Goals & Your Reasons for Quitting

Regardless of the method or methods you use, it is important to write down a list of goals and reasons for quitting.

  • Do you want to be smoke-free in a month, two months or three months?
  • Do you want to quit to save money?
  • Be healthier?
  • Live longer?
  • Set a good example for family or friends?

Be specific and list everything. Write it down and put it somewhere you can see for reasons for stopping smoking every day.

Writing down this information is a big psychological motivator – it helps get you in the right frame of mind.

Looking at your list, even if it’s only for a few seconds a day, helps to reinforce your motivation.

Remember – quitting isn’t easy. There is no one right way to do it. At some point almost everyone stumbles. But, it is so important to acknowledge what happened when you tried, and then move forward. Ultimately you can and will get there.

It’s not a race …. It’s a journey to healthier living!

Visit Amazon, learn more about > The Easiest Way to Stop Smoking: Finding the Way That Works Best For You

Weight Management After Quitting Smoking

When a person stops smoking the energy they have directed into smoking is often transferred to food.

Cravings can increase and many people often tend to eat more.

If you are prepared and integrate some simple weight management tips you’ll find it much easier to maintain your weight as you give up cigarettes permanently.

Weight Management Tips After Stopping Smoking

One of our favorite alternative sweeteners is Stevia. It comes in a powdered or a liquid form and Stevia. This sweet treat is also healthy.

Instead of grabbing a soda, or an alcoholic beverage (which increases cravings to smoke), or even a sugar calorie, loaded, fruit juice make your own sweet drink beverage.

Its so easy. Fill a glass with ice cubes. Pour in a couple tablespoons of fresh or bottled organic lemon juice (Costco has bottled organic lemon juice), and add a dropper full of Green Leaf brand lemon flavored stevia.

drinksWhen sugar cravings hit or cravings for alcohol (also loaded with sugar) you can make healthier choices.You now have a very refreshing lemonade drink that contains just a couple calories from the lemon. You can experiment. The liquid flavored stevia products come in flavors like orange, lemon, root beer, English toffee, vanilla, cinnamon, tangerine, etc. Use your imagination! You can buy mineral water, and add some flavored Stevia.

Another treat is to purchase some frozen berries, let thaw and then sprinkle some NuNaturals brand stevia powder. Or you can use the flavored liquid drops. Our favorite frozen treat is strawberries, liquid vanilla stevia, and a little non fat cottage cheese. Mix up and it tastes like a strawberry cheesecake without the guilt!

More Suggestions to Keep From Gaining Weight

By making some of the following small changes you will also benefit in keeping your cravings at bay.

When you dish up your plate at mealtime, first dish up protein, vegetables, and fruit. Then eat these foods first. When you go back for seconds you will be less likely to fill up on startchy and sugary foods that contribute to weight gain.

Also try using a smaller plate so your portion sizes will be smaller.

After eating engage in conversation and give yourself five minutes before considering dessert, or an additional helping. If you find you are still hungry then go back for another small portion. You’ll find fullness registers about 10 minutes after you have eaten. If you give yourself some time after eating while digestion kicks in you won’t eat past being full.

Snacking is important during quitting, but don’t snack on fast foods like chips and candy. Don’t buy them! Instead stock up on some dried apricots or dried pears. They make perfect snacks and both have enough fiber in them to help you maintain your blood sugar and reduce cravings. A little dried fruit can be very satisfying.

Other snacks that are good to have on hand are bags of baby carrots, grapes (high in sugar but satisfying), and celery sticks filled with non fat cottage cheese.

Little Preparation Goes a Long Way

If you have these alternatives to junk foods and alcohol on hand you’ll not only quit smoking, but you’ll gain a minimal amount of weight, if any.

Also, line up time to talk and walk with a friend several times during the week. The exercise will also help you detox from the built-up toxins created by smoking. The companionship will provide additional support.

How to Make Lemonade Using Powdered Stevia

This video was created by brand name Steviva.com. Our favorite stevia brand is NuNaturals, and Green Leaf for the flavored liquid stevia. We have yet to try Steviva brand, and we are happy to see more companies selling this awesome healthy alternative to synthetic sweeteners, fructose, and cane sugar.

Some Helpful Tips to Quit Smoking Successfully

Following are some helpful tips that will help you quit smoking for good.

Quitting smoking is not the easiest of things; some scientists have even remarked that it is more addictive than heroin.

And this of course, highlights how hard it can be to stay committed to the cause and to remain on path of being the much sought after non smoker.

Hopefully the following helpful tips to quit smoking will be of benefit to you so you either quit or you stay committed to the healthy path of being a non smoker.

Planning Your Quit Smoking Target Date

Setting Quit DateThere has been a few studies that suggest that people are more likely to quit successfully if they plan ahead and quit on a Monday – the start of the week.

For some reason, people like the notion of being able to start a week afresh. This also perhaps highlights why people attempt to quit on New Year’s Day as it is a new year. What’s important is that you do pick a date, preferably a Monday, and start to brainstorm and plan ahead for this day and beyond.

  • What will you be doing on that Monday to make it easier to stop?
  • Will you avoid social occasions in that first week or will you use those occasions to desensitize yourself from smoking and being social?
  • How will you reward yourself in that first week?

Boost Your Morale

Rewarding yourself is of high importance.

Sometimes quitting smoking can be so “painful” that you’ll need to boost your morale so that you remain committed to the cause. Getting a massage, or going out for dinner are some positive ways to feel better.

The withdrawal process can sometimes throw up all sorts of conditions, from headaches, to nausea. The more time you spend working on feeling good will limit the impact of this natural detoxifying period that starts just after quitting.

Anti-Smoking Aids

Go see your doctor to make sure there is no antismoking medication that you can take that can help the process. There are several drugs on the market today that have been designed to help a person quit smoking – to reduce the power of the cravings so that quitting can be done with more ease. For those who are weary of pharmaceutical side effects, there are stop smoking herbs that have no known side effects.

Leading up to your quitting day, have your cars and house deodorized and you can begin the process of cutting down by not smoking in these areas.

You’ll enjoy the fresh smelling car and cigarette smell free house and this will create a barrier between you and smoking in these areas as you won’t want to muck up the nice smell that now exists.

Addiction Psychology

Understand that every former smoker is just one puff away from becoming a packet a day smoker once more. A non smoker cannot have one more puff, EVER. Knowing this and understanding this will give you a greater ability to say no to cigarettes now and in the future.

With that said, avoid using certain words and meanings to avoid putting too much pressure on yourself. Avoid such internal dialogue that includes “forever”.

It is much harder to quit smoking “forever” than it is to quit smoking “for this year.” Make your emotional environment more manageable by setting realistic goals that give you a greater chance of long term success.

If you need to stop smoking by saying “this week is my perfect week – I’m not going to eat junk nor smoke for this perfect week” – All the better.

Additional Quit Support

Deep Breathing SupportLearn a craving busting technique such as deep breathing. Deep breathing and or self hypnosis can release and or reduce stress making it easier to last through the cravings.

Avoid coffee and tea and other forms of caffeine products. There are some studies which suggest that caffeine increases the propensity of cravings.

Further to that, most smokers have a coffee and a cigarette together, if you stop doing one, but continue the other, it’ll be clear to some part of your system that something is wrong and will yearn and send signals for a cigarette (or in short, drinking coffee=increased cravings).

Hold Consciously the Stop Smoking Benefits

Write down all the benefits you’ll receive by being a non smoker and carry a list of these benefits around with you in your wallet or purse.

Anytime you get a craving or feel a need to smoke, you can simply read the list and you’ll feel a lot better instantaneously knowing you’re on the path!

I hope this little tip sheet has been of some benefit to you. Best of Luck!

Paul Brickhill
Clinical Hypnotherapist
Hypnosis to Quit Smoking
Hypnotherapy Melbourne, Australia

Training for a Quitter State of Mind

You are here reading this article because quitting cigarette smoking is a goal that you have set to achieve.

Just like a willing person has to train to run a marathon race, you can also train to quit and win the end of cigarettes fight.

Once you have truly made up you mind to quit you will quickly realize losing is not an option.

I Wonder What It Will be Like When…

A Thumbs Up AttitudeIf you are like many smokers who want to quit you have scanned the web for free tips, advice, and articles on ways to stop smoking and now you have a thumbs up attitude and you are ready to engage and receive support to help you quit for good.

This is the training part of the race to quit. During the training embrace a few of the quitting methods simultaneously  to help you find the best method that works for you.

One helpful tip is to close your eyes and slow down your thoughts while connecting to a peaceful place )like you would in a meditation practice) when the urge to light up is strongest. Imagine a future time where you have already quit smoking for good.  Notice how good you feel. Notice the way people support you and acknowledge your success.

The more you imagine the quitting finish line the sooner you will cross it.

Also spend some time thinking of some nice things you can do for yourself with the money you will save. Let this also be part of your meditation process. You can spend time imagining events, places, things, you can enjoy with the savings.

Drink Plenty of Water

Get use to drinking water. Notice when your mouth begins to feel dry and then drink a tall glass of water before you get really thirsty. Water helps to flush the nicotine and carcinogens out of your system quicker than if you drink it during and after you eat.  Soda and sweetened beverages only enhance and add to cigarette cravings.

If you find you worry that you may need something to do with your hands you can keep them busy by journaling what it is like to have a life as a non smoker. You can reflect on the past harm cigarettes did to you as a smoker, and document your healing progress.

Keep a journal handy when you feel the need to light up, and pour out all your feeling and thoughts without censoring them. This is your journal and no one needs to read what you write. You can write about how it feels when smoking urges arise, and how good it feels when your pass on the urge.

You can write about your progress each step of the way. You will often notice your first page or two often shares a few rants, by the third page you will be filled with inspiration as you move beyond your mind to your deeper inner resources. Journaling can help you stay sane, and also provide glimpses and eventually a deep bond with your inner courage and wisdom.

You Are Learning to Take Better Care of Yourself?

You can also find time to pamper yourself a little more.

Give yourself a spa day! Enjoy the act of washing your face and brushing your teeth more often. Plan a day where you pamper yourself, too.

Don’t think of skipping a day away from your quit smoking training routine. Each morning connect with gratitude and acknowledge that you are not smoking on this day.

Remember life is as precious as we make it. Picture yourself living a live a long and healthy life surrounded by your friends and family. Reflect on those people in your life who are dependent on you, or who think of you as a valuable friend.

By taking better care of yourself and stopping to smell the flowers (your sense of smell will improve, too) take time to enjoy the sunshine and even the raining days that nurture the earth.

You can be the person you really want to be, for you and for your loved ones. Take a stand, and get into a training state of mind. The rest will be easy as you succeed at the quitting marathon.

Resist Picking Up Another Cigarette

You’ve managed to stay off smokes for a day, a week, month or even a year. Well done!

You weren’t sure you were going to make it but here you are – smoke free!  It’s going favorably and you feel great!

Well, mostly. There’s one little problem. Every now and then, things happen that make you feel like having a cigarette.

Smoking Temptations

For instance, as often happens, you’re with a group of friends or colleagues who, one by one, start lighting up. You’re the odd one out. One of them offers you a cigarette. You graciously thank her and remind her you’ve quit for good.

She tells you one cigarette won’t hurt. You persist. The others join in chiding and taunting you.

At other times – and this one’s a real stinker – out of the blue, you develop this sudden, sickening feeling – like there’s deep empty void within you. It feels like the only thing that could fill this gaping hole is by having a cigarette.

Contrary to what you’ve heard, read or even personally experienced in a previous quit attempt (am I kidding?!), quitting cigarettes doesn’t have to be too difficult. Quitting’s easier when you have the right mindset. It also doesn’t hurt to have a personal set of effective tools handy.

Half of All Smokers

Take the example above, where friends and colleagues offer you cigarettes even though they know you’ve quit. They tease and taunt you. Hey – it still happens to me too!  And I’m fine with it.

Despite their outward appearance of enjoying their smokes, about half of all smokers in the United States try to quit every year (Centers for Disease Control and Prevention figures). No doubt health concerns are high on their agenda.

Another good reason for quitting is that it’s just so tedious being addicted to cigarettes!  Smokers are as good as shackled to their packets of cigarettes for years and decades. They need to carry their packets of cigarettes with them everywhere they go.

At the back of their minds is the constant worry they’ll run out, so they’re constantly checking to ensure they’ll have enough until their next purchase.

And all this is not so much because of their love for cigarettes. It’s because of their addiction. Because of their tobacco addiction, smokers need to maintain the nicotine level in their blood at or above a personal threshold. If they’re not able to smoke, the nicotine is cleared from their system and the nicotine level in their blood drops.

They start feeling increasingly uncomfortable. They may find themselves unable to stay focused. It may spoil their mood. They need to smoke just to feel normal.

Smoking Rationalization

Most smokers have tried quitting several times but failed. They try to comfort themselves by rationalizing their addiction (“I smoke light cigarettes and they’re less harmful”). Others procrastinate quitting again and again. Some smokers feel trapped by their cigarette addiction.

This is the saddest lot. Even though, deep down, they’d rather quit, they’ve tried so many times and failed. Giving up they’re resigned to carry on smoking the rest of their lives, even if it kills them.

But Not YOU!

Luckily we’re not talking about you here – you’ve not smoked in days, months or years.

You got yourself out of that hole. Always be happy and grateful you got yourself over your cigarette addiction. Think of all the trouble you’re going to have to go through if you fall back in again by lighting up another cigarette.

Just stay Positively Quit!

Cheers 
Cas

Read a review of > Cassius Cheong’s Positively Quit! Manual
Learn Why Positively Quit! Manual has 13 Five Star Reviews

Everyday Choices Can Influence Cancer Risk

More salads, exercise, can keep lung tumors at bay, one study found

While genes and environment can affect your risk for cancer, so can everyday lifestyle choices on things such as diet, exercise and smoking, new research shows.

The findings were to be presented Friday in Philadelphia at an American Association for Cancer Research conference on cancer prevention.

One study found that people who quit smoking can further reduce their risk of lung cancer by eating plenty of vegetables (four or more servings of salad a week or equivalent). The researchers at the University of Texas M.D. Anderson Cancer Center also found that former smokers who get exercise through gardening are 45 percent less likely to get lung cancer than former smokers who don’t garden.

Current smokers who ate three servings or less of salad a week were two times more likely to develop lung cancer than current smokers who ate four or more salads a week. Current smokers who gardened were 33 percent less likely to get lung cancer than current smokers who didn’t garden, the Texas team found.”

Although this is a very preliminary analysis, it give us some important clues about how everyone — smokers and non-smokers alike — might be able to reduce their risk of developing lung cancer,” Michele Forman, a professor of epidemiology at the University of Texas, said in a prepared statement.

“If you are worried about lung cancer risk, this study shows that you may benefit from eating a healthy diet and being physically active,” she said.

A second study suggests that males may be more prone to developing cancer than females because of gender differences in antioxidant levels and the ability to repair DNA damage.

The Ohio State University study found that the same degree of damaging ultraviolet (UV) light caused more damage to the skin of male mice than to that of female mice. As a result, the male mice developed more squamous cell skin cancers, and these tumors grew more quickly and aggressively than the same type of tumors on the skin of female mice.

The findings may help explain why men develop three times as many squamous cell skin cancers than women and why men are more prone to developing cancer in general, the researchers said.

“Men get more skin cancer than women, and it has classically been thought that the reason for this is lifestyle — men spend more time outside and are less likely to use sun protection,” Kathleen Tober, a research scientist in OSU’s pathology department, said in a prepared statement. “Our data suggests that while that may be a factor, an even more critical reason for this difference is that female skin may be better able to combat the damaging effects of UV exposure.”

“Based on our data, it would be a reasonable hypothesis that one of the underlying mechanisms for this is that men might have less overall antioxidant levels and diminished DNA repair capacity,” Tober said.

SaladA third study found that black Americans may have a more difficult time giving up smoking, because they have much lower levels of an enzyme (glucuronide) that metabolizes nicotine and nicotine byproducts than whites. This means that blacks may experience higher nicotine levels when smoking, which makes it more difficult for them to kick the habit.

“Smokers adjust their level of smoking to maintain blood levels of nicotine, which are determined in part by rates of nicotine metabolism, and, while we can’t say from this study that differences in metabolism definitively account for lower quit rates (among blacks), it could very well have an impact,” Jeannette Zinggeler Berg, an M.D./Ph.D. student in biochemistry, molecular biology, and biophysics at the University of Minnesota, said in a prepared statement.

More information

The U.S. National Cancer Institute has more about cancer prevention.

Source:  ScoutNews, LLC. /FRIDAY, Dec. 7 (HealthDay News) —

The Late Allen Carr Debunks 4 Quit Smoking Myths

Allen Carr tells about his daily fight against nicotine dependency.

He made millions by discovering a guaranteed way to quit smoking, and tells about his struggles with tobacco addiction and how he lost his cravings.

Today, he is trying to convince every single smoker how to become a non smoker by debunking myths that smoking is hard to quit.

Watch this video to learn more:

The Campaign for Tobacco-Free Launches CancerNo9.com

The Campaign for Tobacco-Free Kids has launched a new anti-Camel No. 9  web site.

Smokers can network through facebook and Myspace and share their stories and provide support for one another.

You can learn how to effectively communicate with the government to get them to reduce the appeal of cigarettes along with other important support and information.

Some other Features:

  • A petition asking editors of women’s magazines to stop running ALL cigarette ads.
  • Fact sheets about women, smoking and health.
  • Media coverage of Camel No. 9.
  • Image gallery of Camel No. 9 magazine ads, postcard promotions and novelty items.
  • Message board to share ideas.
  • Resources pages.

Cancer No 9Visit them on the web at CancerNo9.com
Learn more about Campaign for Tobacco-Free Kids

Are You an Ex-Smoking Nazi?

According to Jellinek Medical Center, Amsterdam, The Netherlands abstract smoking dependence fits the criteria given in the Diagnostic and Statistical Manual of Mental Disorders system, version IV (DSM IV),1 grading dependence and addiction to a substance (Table 28-1)

Today when I was out and about town I witnessed an individual standing near an ashtray attempting to get a few last puffs off her cigarette. The location of the ashtray was approximately twenty feet away from the door of a local business, and the smoker was in compliance regarding the location of where she could smoke.

Nearby I heard another lady dramatically coughing while turning her nose up in disgust and obviously intolerant of the situation. I overheard her teenage daughter sarcastically retort, “Who are you to speak? You smoked at home for twelve years!”

According to this report most smokers do want to quit smoking. That this is not always an easy task can be attributed to the fact that dependence plays an important role.

Nicotine dependence meets all criteria of addiction. The use is compulsive, it is hard to quit even when there is clear damage, withdrawal symptoms appear when stopping, and there is always a risk of falling back when trying to quit a chronic behavior.

Smoking dependence is not much different than substance addiction.

nazi.jpgI want to tell this lady to drop the smoking Nazi bullshit and get angry with the tobacco industry and those who knowingly support it.

I would also like to tell her to get proactive with local/global legislation and tobacco education because she will catch more flies with honey than with vinegar. If tobacco education is free and accessible then generations of nicotine addicts and their children will be able to become reeducated.

Why quit sums it up quite elegantly: Education Destroys Dependency Ignorance.

Jellinek Medical Center, Amsterdam, The Netherlands abstract