is cut in half
•Within 10 years, the risk of dying from lung cancer is cut in half •Within 15 years, the risk of dying from a heart attack is equal to a person who never smoked.
. .. So where do you start? The first thing do to is to learn what causes you to smoke. There are two parts to the smoking habit; a physical addiction to nicotine and a conditioned response to certain ‘triggers’. The physical addiction to nicotine is tough to break but not impossible. Usually, the physical cravings will diminish after 3-4 days and be almost gone after 10 days. However, the triggers are very difficult to eliminate because they are always present. For example, some people smoke while they drive to work. You get in the car and turn the key. This triggers your physical cravings for nicotine. It is sometimes recommended that you write down these triggers in order to find a pattern. Once you know your trigger pattern, you can start to avoid them or change your responses to them.
. .. Two of the best ways to try change your response to smoking triggers is to delay and distract. Once you feel |
that urge to smoke, delay it. Even just for 30 seconds. The next time delay 35 seconds, or longer. This is a good idea for two reasons. Firstly, if you can delay lighting up long enough, the craving might fade away on its own. Secondly, it is a bit of an exercise in control; you are now in control of your cravings, not the other way around.
. .. The next thing to do is to distract. Distractions will make the delay seem not as long. Get outside and walk around the house for 30 seconds. Drink a glass of water. Try some deep breathing or sing a song. Anything to help make the delay last longer, or even outlast the craving. Then if you must smoke, make it unpleasant. Go and smoke outside, or even better at the end of your driveway. If people give you funny looks, tell them you are trying to quit smoking. Odds are you will receive words of encouragement.
. .. What about over the counter medicines to help with smoking cessation? There are two general categories, the nicotine patches and the nicotine gums or inhalers. Which option you chose will |
Ian Lloyd...Continued On Page 6 |
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