Stop Smoking

Smoking kills. If you are a smoker it kills you and the people around you. If you have children, you are exposing your children to both second hand smoke and the unhealthy example of watching their parent smoke. You are not alone if you are not able to quit on your own. Many people seek help to help them break the addiction.

How to quit?

The American Heart Association and the American Stroke Association recommend the following:

Step One

List your reasons 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 feel, and how important that cigarette is to you on a scale of 1-5.
Rewrap 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 most 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.
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 movies, 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 celery. Try doing crafts or other things with your hands.
Do deep breathing exercises when you get the urge to smoke.

If you smoke after quitting, remember:

It doesn't mean you're a smoker again - do something to get back on track right away.
Don't punish or blame yourself - tell yourself you're still a nonsmoker.
The urge to smoke will pass. The first 2 to 5 minutes will be the toughest.
Think about why you smoked and decide what to do differently the next time.

When you've quit, you'll live longer and have less chance of heart disease, stroke, lung disease and cancer.

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