How Can I Quit Smoking?

why should i quit smoking?

Smoking cigarettes tops the list of major risk factors of our no.1 killer-heart and blood vessel disable. In fact, almost one-fifth of death from heart disease are caused by smoking. The long list of diseases and deaths due to smoking is frightening. Smoking also harms of thousands of nonsmokers who are exposed to cigarette smoke, including infants and children. If you smoke, you have good reason to worry about it's effect on your health, your loves one and others. You could become one of the more than 430,000 smoking related death every years. When you quit, your reduce that risk tremendously.


is it too late to quit?

No matter how much oh how long you've smoked, when you quit smoking, your risk of heart diseased and stroke starts to drop. In time your risk will be about the same as if you never smoked!


how do i quit??

step one
~ List your reason to quit and read them several times a day.
~ Wrap your cigarette pack with paper and rubber bands. Each time you smoke, write
down the time of day, how you fell, and how important the cigarette is to you on a scale
of 1 to 5.
~ Re wrap the pack.

step two
~ Keep reading your list of reasons and add to it if you can.
~ Don't carry matches, and keep your cigarettes out of easy reach.
~ Each day, try to smoke fewer cigarettes, and try not to smoke the ones that aren't
important.

step three
~ Continue with step two. Set a target date to quit.
~ Don't buy a new pack until you finish the one you're smoking.
~ Change brands twice during the week, each time for a brand lower in tar and nicotine.
~ Try to stop for 48 hours at one time.

step four
~ Quit smoking completely. Throw out all cigarettes and matches. Hide lighters and ashtrays.
~ Stay busy. Go to the movie, exercise, take long walks, go bike riding.
~ Avoid situations and "triggers" you relate with smoking.
~ Find healthy substitutes for smoking. Carry sugarless gum or artificially sweetened mints.
Munch carrots or other or celery sticks. Try doing crafts or other things with your hands.
~ Do deep breathing exercises when you get urge.

what if i smoke after quitting?

It's to hard to stay a nonsmoker once you've had a cigarette, so do everything you can to avoid that "one." The urge to smoke will pass. The first 2 and 5 minutes will be the thoroughest. If you do smoker after quitting:
1. This doesn't mean to you're smoker again-Do something now to get back on track.
2. Don't punish or blame yourself-tell your self you're still a nonsmoker.
3. Think about why you smoked and decided what to do next time it come up.
4. Sign a contract to stay a nonsmoker.


what happens after i quit?

1. Your senses of smell and tasted come back.
2. Smoker's cough goes away.
3. You will digest normally.
4. You feel alive and full of energy.
5. You breathe much easier.
6. It's easier to climb stairs.
7. You're free from the mess, smell and burns in clothing.
8. You feel free of "Needing" cigarettes.
9. You'll live longer and have less chance of heart disease, stroke, lung disease and cancer.

Sumber : American Heart Association