Stop Smoking Course
How To Stop Smoking in One Week
Day 1
The idea of quitting smoking has been coming to your mind recently. Well, this is a serious sign that it is quite time to leave this dangerous habit behind and start a healthy, cigarette smoke free life.
The purpose of this course is to assist you to become tobacco-free forever, without the urge to start-up again. In just one week after starting to quit smoking, you can be free from smoking forever. Information in this course is based on evidence from research on treatments and counseling that help people quit smoking.
If you are about to quit, do you know what to do to fight off that urge to smoke another cigarette? Do you know the reasons that cause you to light up that cigarette? If you are still smoking, you need to ask yourself, "Am I ready to quit the smoking habit?" Can I do it successfully?
There are two factors that will determine your success. They are;
- You must have the desire to give up your habit.
- You must have the confidence to know that you can do it.
Of course it’s possible to get motivated to quit, yet you fail for a variety of reasons. Quitting smoking can be an uncomfortable experience, and cigarettes have given you something to do for a long time. Consequently, it is only natural to think about the ups and downs of giving them up. Most who try to quit, fail to do so and have to try several times before they succeed. Should you have any doubts about giving up smoking, put it off until you are determined to do so.
The Risks of Smoking
According to health care experts, if you smoke, you will be twelve times more likely to die from lung cancer. Now let’s just think for one short moment: wouldn’t it be very important for you to increase your chances of living from two to twelve times longer, gain many extra years of happy, healthy existence, and save thousands of dollars in increased medical costs?
- 10 times more likely to die from Cancers of the mouth, throat, and esophagus risks.
- 12 times more likely to die from lung cancer or some form of lung diseases.
- 10 times more likely to die from cancer of the larynx.
- 6 times more likely to die of heart disease.
- And you will be twice as likely to die of a stroke.
Enough is enough!
Another overlooked benefit is the amount of money saved by not buying cigarettes in the first place. For example; If you smoke one pack of cigarettes a day at USD 5.00 per pack, you spend USD 1825 per year. If your habit has continued for a period of 15 years you will have spent an incredible USD 27,375! If you smoke two packs for that same period of time, you will spend USD 54,750!
If you want to help yourself to be successful, you need to be able to answer the following two questions:
- What can you do to reduce the desire to smoke every time it hits you?
- What will you do until the urge passes?
With the information contained in this course, I will give you the ammunition you need in this war against tobacco. You will be able to resist the urge to smoke every time it hits you and you will be able to resist it until the urge passes. Next, you will need to deal with the reasons that you smoke now. What kind of satisfaction does smoking give you - physical, mental, or emotional? Ask yourself.
Todays Task
Your task for today will simply be to examine your smoking behavior. Every time you light up, ask yourself:
- Why am I smoking this cigarette?
- Would this be an easy one or a difficult one to do without?
- If I did not smoke this cigarette, what would I do instead?
Download Your Stop Smoking Charts
Below you will find the link to an example form to chart your progress as you begin to give up cigarettes. They are all self explanatory and should prove to be a tremendous asset in assisting you to give up your habit.
On a daily basis, chart each cigarette that you smoke during the day. Enter the time, place, and with whom you smoked, the reason for smoking, whether it will be easy or difficult to give that one up, and the weapon that you will use to fight the urge to smoke that one.
Download Your Stop Smoking Charts Here!
The stop smoking charts are in PDF-format which you can read if you download and install Adobe Reader by clicking on the picture below if you do not already have it installed on your computer:
Know Your Enemy
Before you quit smoking it's good to know what you are up against so you stand more prepared when the nicotine monster strikes back.
Nicotine creates a biochemical reaction in your body that has an immediate effect on your mood, your ability to reason, and your metabolism. Even if you only smoke a few cigarettes a day, you do feel so bad when you try to quit? The more that you smoke, the higher level of chemical dependency will be reached. Light smokers can also become just as dependent on cigarettes because of nicotine’s psychological impact. In this way it can affect moods and feelings in certain situations.
It is only a matter of seconds after that first puff that nicotine starts to have an effect on your central nervous system, and the rest of your body. Certain areas of the brain, when stimulated by nicotine, help you think more clearly. Other areas of the brain lie in a pleasure center which when stimulated can make you feel more relaxed and less anxious.
Nicotine also affects the hormones produced by the body, which creates a chemical dependency to nicotine and the accompanying craving. Heavy smokers have become dependent on heightened levels of hormones, stimulated by nicotine, which can have an addictive quality. They need a cigarette at certain intervals of time. After the stimulation of the hormones starts to fall, they need another cigarette to bring them back into the comfort zone. If they do not get that cigarette, the craving begins.
Quitting is hard. If you have tried to quit smoking, you know how hard it can be. It is hard because nicotine is a very addictive drug some times it can be as addictive as heroin or cocaine. Many people have found that including physical activity in their program to quit smoking has added a tremendous benefit to assist in quitting. There are many reasons for this:
When people are more active, they gain confidence and like themselves more. They feel more energy, and are more capable of dealing with tension in their lives. With increased activity, the smell of tobacco actually becomes offensive. Whenever you feel the need to smoke after you have decided to quit, get up and move around instead. A brief physical activity can provide you with the lift that you may have received from nicotine.