Summary  

Your doctor has told you to quit smoking. You want to, but you aren't sure of the best way. Perhaps you've tried before.

Or you're afraid you'll gain weight.

 What's the best way to quit?

There are many ways to quit smoking, but you need only one thing--the desire to quit. Once you have that all-important ingredient, you will succeed.

You can quit "cold turkey," or you can set a quit date and taper off gradually over a 2-week period. Some people find it helpful to have support from others who are quitting at the same time. Your local GP or health center or a hospital in your community can help you locate a smoking cessation class. Or, you can use the "buddy system"--make a pact with a friend who wants to quit and provide support for each other.

 Many people find chewing nicotine gum or using a nicotine patch helpful for the first few weeks. Talk to your doctor about prescribing one of these for you.

Adopt as many techniques as you think will work for you, and use them all.

 What about withdrawal symptoms?

Keep in mind that most smokers actually have a double addiction: physical and psychological. You will need to deal with both aspects.

 Physical withdrawal can be a problem for heavy smokers (more than one pack a  day).

 The symptoms vary from one person to another, but common complaints are:

 headaches,

 constipation,

 irritability,

 nervousness,

 trouble concentrating,

 and insomnia.

You may even cough more for the first week after quitting as your cilia became active again.

This is actually a sign that your body is healing itself.

You can do several things to ease the withdrawal symptoms. Although you may fear that you'll be craving a cigarette all the time, each urge actually lasts only 2 or 3 minutes. When it hits, do a minute or two of deep-breathing exercises to calm the urge; close your eyes, take a deep breath, and slowly let it out. If you still feel a craving, change your activity--walk around or do something that requires both hands, or do something that you especially enjoy.

Drink lots of water to help flush the toxins from your body. Eat a healthy, well-balanced diet. Many authorities say that eating less meat and more fresh vegetables and fruits helps reduce withdrawal symptoms. To combat after meal cravings, leave the table immediately and brush your teeth.

Sugarless gum or hard candy, a toothpick, or unsalted, shelled sunflower seeds satisfy the oral craving without adding calories.

Daily exercise (unless your doctor advises you not to) will help relax you and hasten recovery from the effects of nicotine.

Try to avoid situations that you associate with smoking, such as a morning cup of coffee or a before-dinner drink. You may need to modify your habits for a while until the withdrawal period is over. This also means avoiding spending much time around other smokers.

Write down all your reasons for quitting smoking to remind yourself whenever you're discouraged or tempted to smoke. Keep the list handy, and look at it often.

And feel proud of yourself for quitting.

Won't I gain weight?

According to recent studies, only about one-third of ex-smokers gain some weight; one-third lose weight, and one-third stay the same. The key to not gaining weight is not to eat every time you crave a smoke. As long as you maintain a well-balanced diet, don't snack between meals, and exercise, you shouldn't experience any weight problems.

What if I fail?

Many people who have successfully quit smoking failed the first time they tried. Second and third attempts are for sure more successful. You already gaining experience how to fight the urge and most important you already know to expect from withdrawal symptoms.  You are now more empowered to fight the craving and to adopt ways to stay clean.

We describe these "failures" as valuable learning experiences that helped to succeed the next time.

Whatever you do, don't give up. More than 236 million worldwide have already quit. You can, too.

Welcome to the Complete Guide for Smoking Cessation Counseling

 The Ultimate Resource to Quit Nicotine Dependency

 You Can Quit Smoking

Nicotine: is a Powerful Addiction

If you have tried to quit smoking, you know how hard it can be. That is because nicotine is a very addictive drug. For some people, it can be as addictive as heroin or cocaine. Within seconds of taking a puff of smoke, nicotine travels to the brain. It tells the brain to release chemicals that make you want to smoke more.

Quitting is hard. Usually people make 2 to 3 tries, or more, before finally being able to quit. Studies have shown that each time you try to quit, you will be stronger and will have learned more about what helps and what hurts.

Anyone can quit smoking. It does not matter about age, health, or lifestyle. The decision to quit and your success is greatly influenced by how much you want to stop smoking.

Half of all people who have ever smoked have quit.

Our Purpose is to Help You

The "The Ultimate Guide For Smoking Cessation Counseling" CD will tell you about how you can improve your chances of quitting smoking and overcoming your addiction to nicotine.

It explains how you can work with health care providers to find the best way for you to quit. It tells you about ways to avoid relapses and talks about concerns you may have about quitting, including weight gain. Help Is All Around You!

Many types of health care providers can help you quit -- your family doctor, dentist, or pediatrician; nurses, psychologists, pharmacists, respiratory and physical therapists; and others.

Programs are given by health care providers who specialize in helping people to stop smoking. Your regular health care provider can help you find a program.

Three Methods for Quitting

Experts say three methods work. You have the best chances of quitting if you use them together:

· Use the nicotine patch or gum

· Get support and encouragement

· Learn how to handle urges to smoke and stress

Use the Nicotine Patch or Nicotine Gum

The patch and gum help lessen the urge to smoke. The nicotine in the patch and gum passes through the skin. This reduces the craving for nicotine when you stop smoking. It is important to follow the directions carefully when using the patch or gum. Ask your health care provider for advice or read the information in the package.

While you may still get cravings to smoke, don't smoke while using the patch or gum!

Congratulation! Your first reading is encouraging.