Quit Smoking Tips:

* Firstly, you need a firm determination to quit smoking. When you have determined firmly to quit smoking, and then decide a date. Now, from this particular date, you will firmly determine to quit smoking.
* As the date of quitting is nearing, try to reduce the cigarette intake and the conditions when you smoke. Take a glass jar, fill it with water and drop all the butts of cigarette into it.
* For a smoker, smoking is one of the essentials. Now you have decided to quit smoking and to attain the quitting, try some other work at the time of smoking.
* In your free time, try to concentrate on the advantages after you quit smoking cigarette.

7 Days Stop Smoking Program

The first thing to do is set a date when you are going to stop smoking. Let’s start one week from today. That will give you plenty of time to practice with the weapons in your arsenal. Eight days from today, it will be the beginning of the end of your smoking habit.

Days 1 and 2

Examine your smoking behavior for the first two days. Every time you light up, ask yourself:

1. Why am I smoking this cigarette?
2. Would this be an easy one or a difficult one to do without?
3. If I did not smoke this cigarette, what would I do instead?

Day 3

Let’s get out and test your weapons today.

At least once today, use your weapons to shoot down the urge to smoke.

During the five minutes that it will take for the urge to pass, try out some of your arsenal. Try one, or all, or find a combination that works for you.

Day 4

Today is the big testing day. If you haven’t already tried it, skip those one or two cigarettes that you feel may be the toughest to give up in your daily routine. Pick the ones that you rated “difficult” during your monitoring period.
Remember, this is a practice period, and you must not get upset if you are unable to give up a difficult cigarette. You must practice and experiment with your different weapons to realize how you can be more effective.
If you found skipping that cigarette very hard or even failed in the end, review any factor that got in the way of your success. The most common causes of difficulty or failure that a potential quitter faces are:

Chemical properties of addiction

When you do not have that cigarette, you feel lousy. If you are a heavy smoker, a nicotine patch may help to relieve your bad feelings.

Social pressures

You may find yourself in a situation like, card game, party, coffee break during which you would normally smoke. It may help to let others know of your desire to stop smoking, and also your reasons to stop smoking.
Enlisting the aid of a non smoker to confide in may also help. Make sure that he or she is aware of your goals so that they do not say or do anything to instill a negative impact on your desire to stop smoking.
If you feel that you may not resist the social pressures of smoking, consider the option of giving up these social encounters for two or three weeks until the urge passes and you can be comfortable again.

Tension and negative emotion

A crisis occurs during your work or personal day, and one of the main reasons for you to smoke has been tension reduction. Try to deal with your negative emotions and use the tension reducing methods that we talked about earlier.
Get away from the area that the tension is associated with. Take a walk, or go to another room. You may also find that nicotine gum will give you enough tension relief to get through.

Days 5, 6, and 7

You are now heading down the home stretch. In the next three days, your goal is to come out of this week smoking half the cigarettes that you would normally smoke. If you started as a one pack a day smoker, cut back to ten cigarettes per day, or less.

The fewer the better

During days 5 and 6, set your goals toward achieving positive results on day 7. Maintain your smoking record during these three days, and continue to decrease your dependency on nicotine.
What do you do if you still have doubts? This is probably due to your chemical dependency on nicotine. It is a highly powerful drug, and many factors have been working together to make you dependent.
Discuss with your doctor about the feasibility of a patch or nicotine gum. Nicotine is the hook that has gotten you to smoke which carries the harmful effects to your body. With the help from the patch or the gum, you will have all he tools you need to successfully quit.
The nicotine patch or gum will give you a steady influx of nicotine into your system, which will be reduced slowly over a period of several weeks. Do not smoke while on the nicotine patch. You could experience a dangerous overdose of nicotine.

Quitting Smoking Benefits - The Good Stuff Starts Right Away!

Yes, quitting smoking is very much worth the effort.

Within 20 minutes after you smoke that last cigarette, your body begins a series of positive changes that continue for years.




- Your blood pressure starts to go down.

- Your pulse rate drops (My resting pulse has dropped from 84 to 62 since I stopped).

- Your blood circulation begins to improve. This is actually one of the biggest quitting smoking benefits of all. Smoking constricts (makes smaller) your blood vessels and capillaries, which means your heart has to work harder to get blood and oxygen to those places in your body where it needs to go. When you stop smoking your veins and capillaries begin to relax and open up, which lowers the work load on your heart, which is why you'll experience a lower heart rate, lowered risk of heart attack, lower blood pressure, and higher energy level.

The quitting smoking benefits go on and on.

8 hours after your last cigarette:
- The carbon monoxide level in your blood drops to normal (the bad stuff is going away).
- The oxygen level in your blood increases to normal (the good stuff is increasing).

24 hours after your last cigarette:
- Your chance of having a heart attack begins to decrease (I've been told this is a big plus).


48 hours after your last cigarette:
- your damaged nerve endings begin to regrow - your ability to smell and taste begins to improve
The first and most noticeable quitting smoking benefit that I personally experienced was that my cigarette cough, which was terrible before I quit, was almost totally gone after three weeks. Three weeks! Amazing!
The worst nicotine withdrawal symptoms are gone after the first month.

2 Weeks to 3 Months After Quitting
- Your lung function begins to improve. - Circulation improves - Walking becomes easier

1 to 9 Months After Quitting
- Your coughing and shortness of breath decrease.

1 Year After Quitting
  - Your added risk of coronary heart disease is half that of a smoker's.

5 Years After Quitting
- Your stroke risk is reduced to that of a nonsmoker's 5-15 years after quitting.

10 Years After Quitting
- Your lung cancer death rate is about half that of a smoker's. - Your risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases.

15 Years After Quitting
  - Your risk of coronary heart disease is back to that of a nonsmoker's.

Need Help? Try These Quit Smoking Tips

According to the American Society of Addiction Medicine (ASAM), more people than those who quit heroin combined than those that quit smoking. Megastar Ozzy Osbourne, who has been addicted to just about every drug in the world, stated once that of all his addictions, smoking was the most difficult to quit. Nicotine is an incredibly difficult drug to stop using, and ASAM cites it as having a very high relapse rate. Does this mean that you shouldn’t even try to stop smoking? Absolutely not! Many people have successfully stopped smoking and have never relapsed. With knowledge, willpower, and some good quit smoking tips, you can soon call yourself an ex-smoker.

Because of nicotine’s intense level of addiction, it’s hard to “go it alone.” See your physician for medical help to stop smoking. By reading and trying quit smoking tips, your chances for success will be very good. You won’t know if any quit smoking tips work unless you try them. The road will seem endless until you start walking.

Quit Smoking Tips That Work

First, change your routine. Smokers generally have a subconscious routine that is built around smoking. For example, when you drive to work and smoke two cigarettes on the way, take another route to work. If you enjoy an after dinner smoke, try getting up from the table immediately and wash the dishes. These quit smoking tips are a form of behavior modification. Smoking was a learned behavior for you; what is learned can be un-learned and replaced by other behavior.

Second, if you have a “slip” and smoke, don’t believe that you just can’t do it. An important quit smoking tip is to let yourself be less than perfect. All is not lost. It’s not important how many times you fall down; what is important is how many times you get up. Keep getting up, no matter what.

Third, smoking is linked to times of stress and anger. An import quit smoking tip is to take a stress or anger management class. You can find mental health centers that excel in these classes at little or no cost. Learning how to cope with stress and anger without smoking is an essential skill.

Finally, if you like to smoke at social occasions, an excellent quit smoking tip is to explain to your friends that you no longer smoke, and ask them not to offer you cigarettes no matter how much you tell them about why you need to smoke right now. Your real friends will stay true to your request for help.

For more quit smoking tips, there are many on-line sources of help. Yes, you can stop!