Tag Archives: quit smoking help

Freshstart: 21 Days to Stop Smoking by The American Cancer Society

Quit Smoking: Freshstart Audio Program Now Available on Kindle

Freshstart: 21 Days to Stop Smoking (Simon & Schuster) was originally published in 1986 as a resource guide for people wanting to quit smoking.

This book, written by The American Cancer Society, still serves as an invaluable tool for smokers today who are seeking a healthier lifestyle.

And because quitting smoking is just as important today as it was then, Freshstart is now available as an audio download for Kindle.

Stop Smoking with 21 Steps

The first three weeks of non-smoking are extremely important. While they can difficult, there are things you can do to get through this transition period and stay on the path of being smoke free.

The American Cancer Society released Freshstart as a guide for people working through this process. The book addresses people’s physical transition as well as psychological. Designed as a day-today program, Freshstart covers many of the essential topics to quitting.

Freshstart Quit Program

Freshstart: 21 Days to Stop Smoking by The American Cancer SocietyThis life-saving program discusses techniques for smokers to resist the craving for a cigarette and what types of nicotine withdrawal symptoms to expect during the quitting process.

The American Cancer Society also goes over what it calls the “three hooks of smoking” and offers tips to smokers on how to reinvent themselves as a non-smoker. As extra reassurance, the program covers the rewarding benefits of becoming a non-smoker, both for the present and for the future. For example, your breath, hair, and clothes will no longer smell, and food will taste better. Your risk of cancer and heart disease will decrease dramatically, even after a year of non-smoking. Furthermore, you’ll save thousands of dollars by kicking the habit.

With the fear of gaining weight often at the top of smokers’ “reasons not to quit” list, Freshstart features a section devoted to easing these fears and gives tips on maintaining a healthy body. For example, without a cigarette habit, you’ll be capable of increasing your physical activity.

For help quitting, please click > Freshstart: 21 Days to Stop Smoking audio program by The American Cancer Society

From the 60s! Watch This …

For help quitting, please click > Freshstart: 21 Days to Stop Smoking audio program by The American Cancer Society

True Confessions of an Ex-Smoker

Okay, I’ll come clean. I once smoked.

This surprises people, as I don’t look like a smoker, whatever that means.

Smoking is serious and quitting is very difficult. I quit for good 20 years ago. I told myself that all I had to do was get through that day.

I smoked no small amount and I am not proud of it. Smoking promotes dishonesty. Smokers don’t really tell you how much they smoke.

Smoking is a serious addiction. I still say that I am one cigarette away from being a pack-and-a-half-a-day smoker. While the first puff may be nauseating, soon I’d be craving another one even if I didn’t really want it.

My mom died of lung cancer at the young age of 63. Smoking kills and it doesn’t do it nicely. Smoking puts stress on your heart, affects your blood pressure and if you are pregnant it has been associated with a higher incidence of miscarriage and low birth weight.

One day I woke up and realized smoking controlled me and it was time to be honest with myself.

Picture of Woman Talking on PhoneI had to be ready and no one could push me to quit. I didn’t just have to quit smoking, though. I had to relinquish an entire set of events that over the years had become connected to smoking. This was the hard work. Smoking signaled relaxation. It was wonderful with a cup of coffee, a conversation, a meal or a phone call. I needed to learn how to laugh, cry, drink a beverage and drive a car without a cigarette.

I continued to tell myself that I was not quitting forever – just for that day. Each morning I told myself the same thing. I joined a gym. I went to places where smoking was prohibited. I gave myself rewards along the way. I quit cold turkey.

Quitting smoking is not easy. Here are some guidelines for when you are

Stop Smoking Tips

1. Plan your quitting date. Prepare mentally. Imagine yourself as a non-smoker and see the advantages.

2. Look at your personal triggers for smoking. Which cigarettes do you enjoy and which are simply habit? When do you smoke – morning, evening, after a meal? Where do you smoke – work, party, phone or outdoors? Why do you smoke – angry, bored, stressed, excited? Do you smoke alone or do you smoke socially? Smoking may have felt like a friend. Not smoking may feel sad and there will be associated losses. Look at why you smoked so you can find substitutions. For example, if smoking signaled relaxation, a nice cup of herbal tea or relaxation exercises could do the same.

3. Write down your reasons for quitting. What will be hard and how will you deal with it? Track your progress in a daily journal.

4. Recognize that you might initially feel worse when you first quit smoking. You may cough more, have headaches, feel teary, irritable, preoccupied, have an increased appetite and have difficulty sleeping. These are normal and should disappear in the first week.

5. Look at realistic substitutes for smoking. Physical activity, mints, water, tooth brushing, and keeping busy all help. Have healthy, low-fat snacks close by and consider joining a gym.

6. Put some money away each day that would have gone into cigarettes. Think of what you’d really like to buy and reward yourself. Be kind to yourself. It’s an important gift when you are quitting.

7. Warn others that you might be irritable. There will be some very difficult moments. Get your team of friends, family and co-workers and seek psychological support even before quitting to help you through the actual physical and psychological addiction. Go for walks and practice positive self talk to get you through the moment. Avoid people and situations that you associate with smoking until you can handle them without a cigarette.

8. Talk to your physician about the nicotine patch and other products that can be used as an adjunct to behavioral treatments to physiologically reduce the nicotine craving and make quitting easier.

9. Most people quit several times before they finally quit for good. You can learn from your mistakes. You just may not yet have found ways that help you succeed.

Source: Batya L. Ludman (licensed clinical psychologist), The Jerusalem Post

— Each debilitating deadly ingredient in each horrendous cancer stick is a thousand more reasons not to inhale it. ~Leslie Bainbridge


Retire From Gossip

“Using the analogy of the human mind as a computer, gossip can be compared to a computer virus. A computer virus is a piece of computer language written in the same language all the other codes are written in, but with a harmful intent.”
–Don Miguel Ruiz, The Four Agreements

One of my pet peeves is gossip. For the sake of this article I am defining gossip as: “Any talk about another that is not coming from a place of love, is without the intention of good will, and has questionable accuracy and that you would not want the other to hear about”.

If you are saying something about a person to another person that is not coming from an intention of love or good will, and or is an interpretation rather than “the truth” (most things are merely interpretations), which you would not say to that person directly, then you are gossiping.

Gossiping FaceHave I ever gossiped? Yes. I doubt that any of us are entirely innocent of gossiping. Did I feel good about gossiping? No. Have I ever hurt another by gossiping? Yes, probably. Do I regret that? Yes, very much. Has someone gossiping about me ever hurt me? Yes.

Gossip hurts. It causes pain for those who engage in it as well as those who are victims of it. We don’t feel good about ourselves when we talk in derogatory ways about others. When we do things that make us not feel good about ourselves, we harm our self-respect, self-love and self-confidence. People who have high levels of these qualities do not gossip.

For the victim of gossip, the pain can be excruciating. A dear friend of mine was recently deeply wounded by gossip about her by her own family members. The things that were said were neither true nor coming from a place of love or goodwill toward her. Those that engaged in this gossip would not have wanted her to hear what they had said. She did hear and she is hurt.

My friend’s pain is a poignant reminder to me of my own commitment to not engage in gossip in any way. I set this standard for myself some time ago. At times I have fallen short. I am re-committing to working harder on this within myself.

Resisting gossip takes courage, effort, and awareness.

Why courage?

Lion PictureBecause we all want to feel like we belong, and in most groups, if we choose not to participate in gossip, we don’t feel like we belong. It’s much easier to be a part of gossip than it is to step away. Another reason it takes courage is that if we have an issue with another, the easy thing to do is to talk to third parties about it.

It takes a lot more courage to speak directly to the person with whom you have the issue. (I want to add one caveat here. Sometimes it’s helpful to talk with a third person about an issue you have with another, but only if your intention is to seek help in resolving the problem.)

Why effort? Because gossip is such a big part of our everyday lives. We hear it everywhere. From the tabloids and media that rely on gossip, to T.V. shows whose whole focus is on gossip, to the everyday people around us.

Pay attention the next time you are at any type of gathering. Notice the conversations in which various people are engaged. Any time two or more people are engaging in conversation, there is a tendency to gossip.

Why awareness? Because gossip is so easy to get pulled into and is actually a habit for some people. To stay out of gossip, you have to be aware of those around you as well as be aware of your inner self. You have to be willing to ask yourself hard questions and be brutally honest with your answers. You have to examine your intention before saying something about another. You have to take the time to think before you speak.

Here are some questions you might ask yourself before saying something about another:

1. Is what I’m about to say true? How do I know it’s true? Remember that each time a piece of gossip is passed on, the message is filtered through yet another person’s perception. I remember an exercise in college where we sat in a circle and person #1 told a story to person #2, then person #2 told the same story to person #3 and so on around the circle until it was told to the last person. That person then told the story to the whole group. The story we heard from the last person was nothing like the story person #1 told. What happened?

When someone tells us something, it is filtered through our perception. Our perception is made up of our beliefs, values, experiences, knowledge, etc. Since everyone’s beliefs, values, experiences, knowledge, etc. are different, everyone’s perceptions are different. As the story progressed around the circle, it was filtered again and again through each person’s unique perception. The result was a story that was not the story originally told.

2. What would be my intention in saying this? Is what I’m about to say coming from a place of love or fear? Love is good will toward others, respect, caring, compassion, understanding, etc. Fear is jealousy, hate, anger, desire to feel superior to another, wanting someone to side with us, not wanting to speak directly to the person about the matter, wanting to belong.

3. If the person I’m about to talk about should hear what I’ve said, could she or he be hurt? Remember the definition for gossip and if your answers fit that definition, don’t say it. Most of us would never intentionally hurt someone’s feelings. By retiring from gossiping, in most cases, we can insure that we don’t unintentionally hurt another. How would our world be different if we all retired from gossiping? How might our children behave differently if we adults put an end to gossiping?
By Sharon Demarte

At Ciggyfree we have one mission and that is to get you, the smoker off the smokes. We are here to help nurture you when you need nurturing, and to assist you with a wealth of information and inspiration to enhance your quitting experience. As a new person on the block we hope that you will feel welcome here.

Our site does not participate in flaming or gossip, and we do sincerely embrace everyone who has a strong desire to quit and remain quit with open arms. We also try our hardest to assist those who think they can’t do it into realizing their full potential of, “yes you can do it!”