Acupuncture As a Quit Smoking Tool

Acupuncture to Quit SmokingThat smoking is bad for the health of the smoker is not contestable by anybody but smokers often downplay the gravity of the issue due to the fact that they are not yet facing a critical effect of smoking. However, the statistical numbers tell a different story. Over 40 million Americans smoke and according to the CDC, there are almost half a million deaths in the U.S. every year associated with smoking. There are around 4000 documented toxins contained in cigarette smoke and the list of smoking-related diseases and ailments is long and includes ailments such as lung cancer and high blood pressure. In short, smoking is a clear and present danger and there are hundreds of reasons why a smoker should quit. The journey to being smoke-free, however, is wrought with great difficulty.

Can Acupuncture Be A Way Out Of Smoking?

There are various methods designed to help a smoker to quit smoking. The trouble with most of them is that they can become addictive themselves but only less harmful. Acupuncture, however, has no negative side effects and can even have some other positive side effects instead. The effectiveness of acupuncture has not been certified scientifically as stated by authorities such as the American Cancer Society. Although this position is largely shared by other reputable acupuncture organizations such as the British Acupuncture Council, it is largely believed that acupuncture, even if it does not instantly make a person quit smoking, is effective in controlling and manipulating the mechanisms of addiction itself. It can alter a person’s habits and this can be a very powerful victory in the quest of quitting smoking. The National Acupuncture Detoxification Association published evidence showing the effectiveness of acupuncture in managing addictions. People struggling to quit tobacco smoking have shown less irritability, better moods, reduced cravings and better sleep as a result of acupuncture.

How Does Acupuncture Work to Quit Smoking?

Research on acupuncture has always produced inconclusive results but more recent findings, instead of trying to explain the complex workings of acupuncture, have been more successful in showing the effects of acupuncture. Acupuncture has been shown to influence aspects of the nervous system and its ability to regulate things like stress, heart rate and mood.

Acupuncture, in general, is a technique that can work on virtually any addiction and not only tobacco addiction but when acupuncture is meant to quit smoking, there are some procedures that are tailored for it. Addiction can take several forms including mental, emotional and physical and thus the addiction has to be fought on all fronts. One of the most common acupuncture techniques, called auricular acupuncture, involves inserting fine needles into acupuncture points in the ear. These pressure points are shen men, liver, lung, kidney and sympathetic points. Sometimes, tiny beads are held in place with tape around these points in the ear as a way of self-medication. When these points are stimulated, they can lead to reduced cravings and reduction of other withdrawal symptoms.Tim Mee Zone acupuncture

There is another point, located on the inside arm, above the wrist crease, called the “Tim Mee” which is used specifically to curb smoking. It achieves this by altering the way cigarettes taste. This can make smoking a lot less desirable to the smoker.

Is It Enough to Use Acupuncture to Stop Smoking?

Unfortunately, the answer to this is no. Acupuncture alone is not likely to be enough to kick the habit of smoking. Nicotine addiction is a very complicated addiction and overcoming it is not easy but one needs all the help that one can get. Acupuncture is one of such bits of help as it can greatly reduce the cravings and the physiological effects that come with the territory of quitting smoking. Of course, the individual must have a strong desire to quit in the first place, otherwise, acupuncture will have little effect.

Acupuncture works best when it is used in conjunction with other alternative methods like herbs and hypnotherapy. Hypnotherapy is a treatment of the mind where one is trained to say no to smoking. Acupuncture addresses mostly the physical element of the addiction. Acupuncture as a tool to quit smoking is one that is very viable and should be explored as an alternative to other more conventional means of quitting tobacco smoking.

What Is the Most Effective Way to Quit Smoking?

quit-smoking-slowlyWhile there are a number of ways to quit smoking, not all of them are equally successful. Here we will break down What Is the Most Effective Way to Quit Smoking that has been used with the most success by those who quit. Keep in mind that success rates will not be the same for everyone. In the end, quitting comes down to a personal decision, the amount of willpower you have and a variety of factors affecting your daily life. But if you want the best chance of success, then these are the methods you should be trying.

Nicotine Replacementnicotine-gum

More people successfully quit smoking when they use some sort of nicotine therapy than by almost any other measure. This could involve applying a nicotine patch, using nicotine lozenges, or any other form of nicotine therapy.

What this does is, hopefully, reduce the amount of nicotine going into your body. Gradually, you decrease the amounts you are taking each day and finally get rid of the nicotine and nicotine replacement entirely. This weans your body off of smoking slowly without having to just cut back on cigarettes over time. You will still feel the effects of nicotine on your body, but you won’t be suffering from all the negative effects of smoking a cigarette. It’s not the safest way to quit smoking, but it works the best for the largest number of people.

Trigger Avoidance

For everyone who smokes, there are certain triggers that cause you to crave cigarettes more than you would in most situations. For some people, that trigger is a stressful situation. For others, they simply have a set time and place where they smoke, perhaps when they are on break from work or when they are talking on the phone.

As you quit smoking, these triggers will become even more powerful at creating cravings. If you want to stop yourself form giving in to the cravings, you need to ensure that the triggers never activate. So that means actively avoiding situations that make you feel like you need a cigarette. And if you are used to having a cigarette during something you do every day, then occupy yourself otherwise during those times.

If you would normally smoke while on the phone, then keep a pen and paper handy to just doodle and scribble while you talk. If you would smoke on your lunch break, then do something to keep yourself engaged and distracted from smoking during that time.

Cold Turkey

It may be hard to believe, but the majority of people who have successfully quit smoking have done so by quitting cold turkey. They decided that they would never take another cigarette and they followed through on that promise to themselves.

Now it may seem odd that more people could quit this way than any other, especially since most experts advise that you never try to quit cold turkey. But these statistics come straight from the American Cancer Society. More than 80% of those who have successfully quit smoking did so by the cold turkey method. Now you can’t just decide to stop smoking and have no plan beyond that and expect to be successful. Many of those who have quit cold turkey did so with a lot of support from other people.

The surrounded themselves with people who cared about them and their success and they made a detailed plan about how they were going to go about quitting. This involves lot of willpower, constant reminders why they were quitting and people who were looking out for their wellbeing.

Slowly but Surelyquit-smoking-slowly

You could also try to quit by just cutting back on your cigarette use until you no longer need a cigarette anymore. This is ideal for heavy smokers who are really deep into their habit. You can just slowly cut back how much you smoke from day to day and week to week.

You take yourself form a pack a day to a pack a week and then a cigarette every other day. This gradually depletes the amount of nicotine in your body and makes the cravings easier to resist, but it may not work for everyone.

And that is the story with each of these methods. They are going to work well for some people, but not for everyone. You may know someone who quit cold turkey, but that doesn’t mean you will be able to do it. Quitting is something personal, and each individual has to find their own best way to do so.

3 methods to quit smoking – Updated 2016

Deciding to Quit Smoking

imodstyle quit smoking

  1. Should you’d like to quit smoking, think about. Nicotine is unbelievably addictive and it’ll require decision to stop. Ask yourself if a life without smoking is more attractive than continuing your life as a smoker. In Case the answer is yes, have a clear reason behind wanting to cease. This manner, when abstaining becomes difficult you can be clear about your reason that is really important to quit.
    • Consider how smoking impacts these areas of your life: your health, your appearance, your lifestyle, as well as your loved ones. Ask yourself if these places would benefit from you stopping.
  2. Decide why you wish to stop. Make a summary of all the reasons you need to stop. This will allow you to become clear about your choice to discontinue. In the event you are tempted to smoke, you will desire to refer to this list after.
  3. Be ready for nicotine-withdrawal symptoms. Cigarettes are exceptionally capable of delivering nicotine throughout your body. When you quit smoking, you might experience increased cravings, stress, depression, headaches, feeling tense or unsettled, increased appetite and weight gain, and problems concentrating.
    • Recognize that it might take more than one attempt to stop smoking. About 45 million Americans use some form of nicotine, and only 5 percent of users are able to quit during their very first effort.

Making a Plan to Quit Smoking

imodstyle quit smoking secrets

  1. Pick a date for when your plan will begin. Arrangement is added by giving to a beginning date to your plan. For example you might choose an important day for example a birthday or holiday, or simply select a date you enjoy.
    • This provides you time to prepare and start on a day that’s not stressful, important, would lead you to smoke.
  2. Select a strategy. Decide which approach you’d need to use, like quitting cold turkey, or slowing/reducing your use. Quitting cold turkey means which you fully quit smoking without looking back. Reducing your use means smoking less and less until you’ve stopped. If you decide reducing your means, be specific about when and by how much you’ll diminish your use. As an example, it may be simple like saying, “I’ll reduce my use by one cigarette every two days.”
    • You’ll get a better chance of success if you combine drug and counselling with stopping, regardless of which method you choose.
  3. Prepare for cravings. You might try hand-to-mouth. This describes the action of moving your hand to your mouth for smoking. Have a replacement to fulfill this need. Try snacking on low-calorie snacks, like raisins, popcorn, or pretzels, when this urge comes up.
    • You might attempt exercising to combat cravings. Go for a walk, clean the kitchen, or do some yoga. When cravings hit by squeezing a stress ball or chewing gum you may also try and restrain your impulses.

Carrying Out Your Plan

  1. Ready the night before stopping. Clean your bedding and clothing to get rid of smoke odors. You must also dispose of cigarettes any ashtrays, and lights from your house. Make sure to get a lot of sleep, since this may help lower your tension.
    • Remind yourself of your strategy and take a written version with you, or keep it in your phone. You may even want to reread the listing of reasons why you need to stop.
  2. Request for support. Let them understand your target and inquire to assist you by not smoking around you or offering you a smoke. You can even request their encouragement when temptation is challenging and to remind you of your specific aims.
    • Remind yourself that this is a process and not an occasion.
  3. Know your triggers. Many people find that certain scenarios trigger the desire to smoke. You might want a cig with your cup of coffee, for example, or you may need to smoke when you’re attempting to solve an issue at work. Identify places where it could be difficult not to smoke and have a plan of what you’ll do in those specific places.
    • Control stress. When trying to stop smoking anxiety could be a pitfall. Use techniques such as deep breathing, exercise, and down time to help thwart anxiety.
  4. Be committed to not smoking. Continue your plan even if you have bumps in the street. Make sure to be gentle and forgiving with yourself should you have a relapse and smoke for an entire day. Accept that the day was tough, remind yourself that quitting is a long, hard journey, and get back on your plan the next day.
    • Attempt to avoid relapsing as really possible. But in the event you do, recommit when you can to stopping smoking. Try to cope better in the future and learn from your experience.

How to Handle Anger and Rage When Quitting Smoking

When you quit smoking, your emotions may not be as in check as they were before. Even if you are not an emotional person, the effect that cravings can have on you can turn you into that kind of person.

You may find it is harder to stay in control, keep calm and be reasonable. These are feelings that pretty much everyone going through withdrawal symptoms experiences. Thankfully, there are ways to cope with these feelings and to move past your rage and anger. Here are some of the best coping strategies on How to Handle Anger and Rage When Quitting Smoking.

Avoid the Triggers

The best treatment is prevention. This holds true for any disease, and it applies equally as well to withdrawal symptom rage. If you know what makes you angry, you can simply avoid it and avoid the anger.

This generally involves a two-part strategy. First you have to avoid the things that tick you off normally. These might be your pet peeves or certain types of conversations that put you in an angry mood. It could also be your boss at work. You may not be able to avoid your boss, but you can certainly make an effort to have a different kind of relationship with that person. Sometimes you just have to fake it and be happy even when you don’t feel like it in order to fight the rage that comes with experiencing withdrawal symptoms.

Then you have to avoid the triggers that cause your cravings. Once you start missing your cigarettes you are going to start feeling anxious, testy, and easily enraged. It won’t take much to push you over that tipping point and make you angry. To keep that from happening, you have to identify what makes your cravings appear. Is it stress? Is it going back to your old stomping grounds where you used to smoke most often?

For many people, the cravings are triggered by revisiting locations, people and memories that involved them smoking a lot in the past. If you can make an effort to steer clear of them, then you can sidestep the rage more easily. This may involve staying away from people you care about and places you love, but it may be necessary to make some changes to your life if you are going to make the big change of quitting actually last.

Deal with the Anger

You can’t always avoid the anger. There will be times where it comes out of you and you just have to deal with it. In that instance, you cannot let it control you, and you cannot try to marginalize it. Instead, focus on what is causing you that anger. Is it really a big deal and worth being angry about? Are you really angry about that trigger or is it just that you miss your cigarettes?Control Your Anger

Asking yourself these questions may help you to see how illogical and pointless your anger is. If you can dispel it, you will be able to conquer it better every time it comes up.

You can also try to think of your anger as a temporary problem. You know that emotional state will pass. So instead of venting your anger or saying something out of turn, try to keep quiet and to yourself until the feeling has passed. You are going to want a cigarette when that anger appears, to help calm you down, but you need to fight that feeling as much as you can.

One of the best ways to do that is to keep people around you who will be able to support you and who can sympathize with what you are going through. These can be family members, friends or just people who provide quit smoking help to those who need it. Make sure you have their phone numbers available on your phone and that you try to spend as much time with them as possible.

Keep in mind that these feelings of anger and irritability will be strongest within the first two weeks of withdrawal. If you can push past that time period, then you will start to have an easier time of it. Just keep telling yourself that you don’t have to fight much longer, and you will be able to achieve your goal of quitting smoking. But you are not going to be able to do that if you don’t have a plan and you don’t have a support system in place. Before you quit, make a strategy for yourself and ensure you stick to it.

Take Charge of Your Health; Quit Smoking Now!

This week marks one of the longest running and most important events in Canada’s ongoing public health education efforts. Established in 1977 by the Canadian Council for Tobacco Control, National Non-Smoking Week (NNSW) has been observed for more than 30 years and continues to raise awareness about the dangers of tobacco use in both adults and children.

If you’re a smoker, take advantage of National Non-Smoking Week. Join thousands of others as they take their first steps to becoming non-smokers. It may be a difficult process but you don’t have to do it alone. There are many resources available to help you on your journey to a healthier life.

According to the Canadian Cancer Society, even light smoking can cause lung damage because the effects add up over time. The single best thing you can do for your health is to quit smoking. And the improvements start almost right away. As soon as you stop smoking, your body begins to cleanse itself of tobacco poisons. Here’s how:

  • Oxygen levels in your blood increase and carbon monoxide levels drop within 8 hours.
  • Your senses of smell and taste begin to improve after 2 days.
  • You’ll find it easier to breathe within 2 weeks to 3 months because your lungs are working better.
  • Coughing, sinus congestion, tiredness and shortness of breath improve within 6 months.
  • Your risk of a smoking-related heart attack is reduced by half after 1 year.

And that’s just the results you’ll see for yourself. Second-hand smoke affects everyone around you. Children, pregnant women, older people and people with heart or breathing problems are vulnerable to the same toxic chemicals that a smoker breathes in while smoking. Even your pets are affected by second-hand smoke that can lead to a variety of skin problems, cancers and health ailments. Do yourself a favour and help the world around you to be a cleaner safer place to live.

Get Help!

You’re not alone. Thousands of people are going through the same struggle you are. So enlist the help of a friend, family member or a trained professional who’s ready and willing to help you succeed.

Smokers’ Helpline is a FREE, confidential service for smokers. Call them if you want to quit, are thinking about quitting or have stopped smoking and need support.

Trained quit coaches can help you develop a personalized quit plan, answer your questions about quitting and refer you to programs and services in your community.

The Stages of Quitting Smoking

There are many reasons that people will quit smoking, and they often have to do with their own health or the health of those around them. But many smokers fear what will happen to their bodies when they quit, and they are afraid that they won’t be able to handle the side effects.

Let’s break down the stages of quitting smoking, and you can see for yourself just what most people will be going through.

The First SignsQuit-smoking-by-the-time-you’re

You will feel the effects of quitting smoking almost immediately. Just 20 minutes after your last cigarette, your heart rate will start to return to its normal levels. This means that your blood pressure is decreased as well, and you won’t be as anxious or jittery.

In about two hours, the symptoms become even more pronounced. Your blood pressure should return to normal, and your heart rate will soon follow. You will also feel a warm sensation in your fingers, as circulation is improved.

The negative side effects start to show up as well. These include food cravings, nicotine cravings, difficulty sleeping and anxiety or nervousness.

The First Day

Aroudn 12 hours after your last cigarette, your respiratory system will start to feel the effects. The carbon monoxide which you inhale with your cigarettes bonds to your blood cells. It makes it difficult to breathe at times, and it can cause you to feel exhausted or out of breath after short exertions.

But around the 12 hour mark, this toxin will un-bond from your blood cells, and your respiratory system will start to get back to its old self. The effects of carbon monoxide may never fully heal, but you will notice an improvement in your ability to sustain energy and exertion levels for longer.

The Next Day

Your cravings will be worse by the next day, and many regular smokers cave in at this point. Your anxiety will be greater, and you may suffer from shaking fingers.

But at the same time, your risk of heart attack will be greatly reduced. Smokers are at a high risk of heart attack when they smoke regularly, but even after just a day of not inhaling smoke, they will cut their chance of heart attack significantly.

Two Days Later

Once you stop smoking, about 48 hours quitting-smokinglater your nerve endings will regrow. These were stymied by the chemical in the cigarettes, but they can start to heal now. This means that you will have increased sensation on your extremities and you will be able to taste things better. As your sense of taste and smell return, you may be more prone to notice cigarette smoke nearby, and your cravings will only have gotten worse.

Three Days Later

At this point, nicotine will be completely out of your system. This means your cravings will be at their peak, and you will suffer the severe symptoms of nicotine withdrawal. You will feel emotional symptoms, such as cravings and the need to hold a cigarette or other similar object. And you will feel physical symptoms as well. These include nausea, headaches, and cramps. Different people will experience these in individual ways.

Two to Three Weeks Later

In two to three weeks, the cravings and withdrawal symptoms should be completely out of your system. You should no longer feel the need to smoke or even hold a cigarette.

And your body will have begun to seriously regenerate from the negative effects of smoking. Your lug capacity will be greatly increased and you will have more stamina. You will no longer feel winded after short periods of physical activity. Your lungs will have mostly recovered (or as much as they are going to) at this point. Breathing will become easier, and you will find that you have more energy than you did while you were smoking.

Your circulation will improve as well, making you feel warmer overall and improving your energy levels. You also won’t feel sick as easily. It is common for smokers to feel nauseous after exerting themselves, but that should no longer be the case by this point.

Months Later

Even the heaviest of smokers will lose all their withdrawal symptoms after a month or two. And the lungs will be repaired even more, and your risk of heart disease will decrease by as much as 50 percent over the next months.

In the following months and years, your body will have more healing to do, and you will continue to lower your risks for numerous diseases.

No Ifs, Ands, or Butts: It’s Time to Quit Smoking for Good!

I have a childhood memory of biking into town several miles with my younger sister, nervously purchasing a pack of cigarettes to try later in the tool shed behind our house. Years later my mother told me she had found that old pack back there yet decided not to say anything about it. Flash forward to adulthood when I worked as the tobacco control coordinator for a regional branch of the American Lung Association in Gulfcoast Florida. As I provided the public with information on the health benefits of quitting and educated children in schools about the dangers of getting hooked I realized something … it could well have been me receiving the help instead of providing it. That first experience smoking with my sister, as well as a few other encounters with cigarettes over the course of my adolescence, could well have gotten me hooked, just as it has others.

Twelve years after my career with the ALA, tobacco use remains the single largest preventable cause of disease and premature death in our country, yet more than 45 million Americans still smoke cigarettes.

November 15th is the 37th Great American Smokeout. If you are a smoker, this is the perfect opportunity to make a plan to quit, or to plan in advance and quit smoking that day. By quitting, you take an important step towards a healthier life.

Due to its addictive nature,  taking tobacco out of your life is not easy to do–yet it is certainly an achievable goal if you prepare, plan carefully, and set yourself up to succeed. In this 2-part smoking cessation series, I first provide you with some overall useful information. Then just before the New Year, I will offer some helpful tips to get you started on the road to a healthier, happier you!

Part 1: Smoking Cessation–Things to Consider Before You Quit

What makes quitting smoking so difficult?

Nicotine, a drug found naturally in tobacco, is as addictive as heroin or cocaine. Over time, a person becomes physically dependent on and emotionally addicted to nicotine. This causes unpleasant withdrawal symptoms when you try to quit, and makes it hard to stay away from nicotine after you quit. There are many other harmful chemicals and substances found in tobacco. To quit permanently smokers must deal with both the physical and mental dependence.

Why should I quit?

Simply put, for your health! Smoking harms every organ of the body. There are both short-term and long-term benefits to quitting smoking. There are also many ways in which quitting smoking can improve your appearance. The biggest reason to quit?  Half of all smokers who keep smoking will end up dying from a smoking-related illness.

What other health risks are caused by smoking?

  • Cancer
  • Lung diseases
  • Heart attacks, strokes, and blood vessel diseases
  • Blindness and other problems
  • Special risks to women and babies
  • Years of life lost

Based on past data collected from the US Centers for Disease Control and Prevention (CDC) it is estimated that adult male smokers lost an average of 13.2 years of life and female smokers lost 14.5 years of life. Plus, the diseases triggered by smoking can steal your quality of life long before you die. Smoking-related illness can also limit your activities by making it harder to breathe, get around, work, or play.

However, no matter how old you are or how long you’ve smoked, quitting can help you live longer and be healthier. People who stop smoking before age 50 cut their risk of dying in the next 15 years in half compared with those who keep smoking. Ex-smokers also enjoy a higher quality of life.

What difficulties might I face as I quit?

Some side effects you should be prepared to deal with:

  • Unpleasant physical and mental withdrawal symptoms (due to nicotine deprivation)
  • Overcoming rationalizations for having “just one” cigarette
  • Temptations and triggers to start smoking again
  • Loss of friendships and social activities that revolved around smoking

Immediate rewards of quitting

Big benefits you’ll notice right away and some that will develop the longer you remain smoke-free:

  • Fewer withdrawal symptoms
  • Fresher breath
  • Cleaner, whiter teeth
  • Better smelling clothes and hair
  • No more yellow-stained fingers and nails
  • Food tastes better
  • Sense of smell returns
  • Easier to breathe while doing everyday activities
  • More money in your pocket each week–smoking is an expensive habit!

You may have heard that quitting smoking causes you to gain weight, yet health benefits of quitting far outweigh risks from a potential small weight gain (usually less than 10 pounds).

Long-term benefits of quitting

Just a few …

Within 20 minutes

Your heart rate and blood pressure drop.

12 hours

The carbon monoxide level in your blood drops to normal.

2 weeks to 9 months

Circulation improves, lung function increases, and coughing and shortness of breath decrease.

1 to 10 years

Risk of coronary heart disease is half that of a continuing smoker’s after 5 years; becomes the same as a non-smoker’s 15 years after quitting. Risks of certain kinds of cancers are cut in half, or fall to that of a non-smoker.

Now that you know the health benefits of quitting smoking and are armed with vital information to consider as you make your quit plan, you have taken the first step to a healthier life. Next month I will share proven tips to kicking the habit for good. In the meantime, I welcome former smokers to share their insights and stories. Here’s to your health!

13 Best Quit-Smoking Tips Ever

Cigarette butts in ashtray

1. Find Your Reason

To get motivated, you need a powerful, personal reason to quit. It may be to protect your family from secondhand smoke.  Or lower your chance of getting lung cancer, heart disease, or other conditions. Or to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up.

2. Prepare Before You Go “Cold Turkey”

There’s more to it than just tossing your cigarettes out. Smoking is an addiction. The brain is hooked on nicotine. Without it, you’ll go through withdrawal. Line up support in advance. Ask your doctor about all the methods than will help, such as quit-smoking classes and apps, counseling, medication, and hypnosis. You’ll be ready for the day you choose to quit.

3. Consider Nicotine-Replacement Therapy

When you stop smoking, nicotine withdrawal may give you headaches, affect your mood, or sap your energy.  The craving for “just one drag” is tough. Nicotine-replacement therapy can curb these urges. Studies show that nicotine gum, lozenges, and patches improve your chances of success when you’re also in a quit-smoking program.

4. Learn About Prescription Pills

Medicines can curb cravings and may also make smoking less satisfying if you do pick up a cigarette. Other drugs can ease withdrawal symptoms, such as depression or problems with concentration.

5. Lean on Your Loved Ones

Tell your friends, family, and other people you’re close to that you’re trying to quit. They can encourage you to keep going, especially when you’re tempted to light up. You can also join a support group or talk to a counselor. “Behavioral therapy” is a type of counseling that helps you identify and stick to quit-smoking strategies. Even a few sessions may help.

6. Give Yourself a Break

One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need new ways to unwind. There are many options. You can exercise to blow off steam, tune in to your favorite music, connect with friends, treat yourself to a massage, or make time for a hobby. Try to avoid stressful situations during the first few weeks after you stop smoking.

7. Avoid Alcohol and Other Triggers

When you drink, it’s harder to stick to your no-smoking goal. So try to limit alcohol when you first quit. Likewise, if you often smoke when you drink coffee, switch to tea for a few weeks. If you usually smoke after meals, find something else to do instead, like brushing your teeth, taking a walk, texting a friend, or chewing gum.

8. Clean House

Once you’ve smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke, and clean your carpets, draperies, and upholstery. Use air fresheners to get rid of that familiar scent. If you smoked in your car, clean it out, too. You don’t want to see or smell anything that reminds you of smoking.

9. Try and Try Again

Many people try several times before giving up cigarettes for good. If you light up, don’t get discouraged. Instead, think about what led to your relapse, such as your emotions or the setting you were in. Use it as an opportunity to step up your commitment to quitting. Once you’ve made the decision to try again, set a “quit date” within the next month.

10. Get Moving

Being active can curb nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise helps, such as walking your dog or pulling weeds in the garden. The calories you burn will also ward off weight gain as you quit smoking.

11. Eat Fruits and Veggies

Don’t try to diet while you give up cigarettes. Too much deprivation can easily backfire. Instead, keep things simple and try to eat more fruits, vegetables, whole grains, and lean protein. These are good for your whole body.

12. Choose Your Reward

In addition to all the health benefits, one of the perks of giving up cigarettes is all the money you will save. There are online calculators that figure out how much richer you will be. Reward yourself by spending part of it on something fun.

13. Remember That Time Is on Your Side

As soon as you quit, you start to get immediate health benefits. After only 20 minutes, your heart rate goes back to normal.  Within a day, your blood’s carbon monoxide level also falls back into place. In just 2-3 weeks, you will start to lower your odds of having a heart attack. In the long run, you will also lower your chance of getting lung cancer and other cancers.


Slogans that Encourage You to Quit Smoking

For those looking to quit smoking and find some support and encouragement, the catchy phrases of anti-smoking slogans can help. These short and often witty sayings can give people the boost they need to realize the dangers of smoking and start on the path to giving up their addiction.

We’ll break down some of the most common or most popular phrases and slogans and look at how they can help people to quit smoking.

Be smart, don’t start- This is one of the most common slogans, Be-Smart-Don't-Startand it is mostly aimed at kids and teenagers, those most likely to encounter peer pressure. The slogan plays on the notion that intelligent people wouldn’t get sucked into the smoking trap.

You’re a fool if you think smoking is cool- This slogan has a similar angle to the previous one. It also fights peer pressure and tries to stigmatize smoking, which was often depicted as something cool people did in movies from the past decades.

Tar the roads, not your lungs- This one alludes to the sticky toxin known as tar that coats the lungs as people smoke. Equating the substance to the tar used in roads can make some people think twice before sticking a cigarette in their mouth.

Too much smoke will leave you broke- This rhyming slogan goes for the wallet and accentuates how much it costs to smoke. Those who are conscious of how much they are spending may want to stop and think about the costs before they start picking up a cigarette.

You smoke, you die early, you save the government money-  It may be on the lighter side initially, as it does offer an amusing notion of smoking. But the dark side is quickly obvious in this slogan. It wants you to laugh a little before you begin thinking about how smoking can kill.

Tobacco companies kill their best customers- This one is aimed at people who are loyal to a particular tobacco company. Tobacco-Companies-Kill-Their-Best-Customers.It’s basically saying that the tobacco companies don’t care about you. They will never know how loyal you are or how much you are buying; they simply want your patronage for as long as you are alive. And once you start smoking, that lifespan is definitely shortened.

Smoking is glamorous if you like deep wrinkles- In the 50s and 60s, smoking was seen as a glamorous pastime for women, but this image has faded away over the years. It has faded in much the same way as the beauty of those actresses has because of their indulgence in cigarettes. The slogan points out that the glamour of cigarettes is only fleeting, and the damage they do will last forever.

Cough twice for Philip Morris- This slogan plays off the slogan sometimes seen on bumper stickers that ask you to honk if you like the same things they do. But it brings up a powerful reminder that smoking causes emphysema.

These are just some of the slogans used to raise awareness of the dangers of smoking and to encourage people to quit.

Why Am I Coughing after Quitting Smoking?

Quitting smoking is a process, and not every step of that process is going to be smooth. You will notice the withdrawal symptoms and effects of nicotine cravings as you continue to abstain from days and weeks and months. But what you may have wondered about why you are coughing so much.

Some people assume that once they stop smoking, they will stop coughing, as coughing is often a byproduct of inhaling smoke regularly. This is known as smoker’s cough. But what about the cough that starts appearing after you stop smoking? That is a different kind of cough altogether.

This cough is a result of your body healing, and it is natural for your body to react like this. You see, as the nicotine leaves your system and your body tries to regenerate, the tiny projections along the inside of your respiratory tract are recovering. These are called cilia, and they are small and thin and look something like little hairs.

Once you stop smoking, these cilia start regenerating. As they grow, they cause small disturbances along your respiratory tract. This in turn makes you cough. So that coughing is a healthy sign that your body is recovering and trying to get back to normal.

That’s Not the only reason someone might start coughing as they quit smoking. Your body is also getting rid of toxins, and sometimes it does that through your respiratory tract. Your throat and lungs are going to feel the irritation of trying to expel the toxins from the cigarettes. When that happens, coughing is inevitable.

But don’t just assume that just because you are coughing, it has to do with quitting smoking. If the cough is persistent and particularly vigorous, then you may need to see a doctor. You definitely want to see someone if the coughing starts to involve expelling blood. It is possible that your lungs are damaged or that you have lung cancer. These are all byproducts of smoking, and coughing may be an early sign that something is wrong there.


So you definitely don’t want to ignore the coughing. In many cases, it is natural and is a result of your body healing. But stronger, more persistent coughs can be causes for alarm. Even without a serious cough, it is a good idea to have yourself checked out after you quit smoking.

You should go for a checkup after you have quit for a few weeks. During this checkup your doctor can assess the damage to your lungs and respiratory tract. The doctor will be able to tell you if your body is healing like it should or if there is serious long-term damage caused by the smoking. The longer and more often you smoked, the more damage there is likely to be.

Keep in mind that not everyone will experience the same symptoms as they quit smoking. Everyone is bit different, so it is possible that you could experience little to no coughing at all. That’s fine too, and it doesn’t mean your body is healing at a slower rate or that something is wrong. It could just mean that the cilia re-growing aren’t affecting you as much as it does some other people.

Still, you do want to make sure you are healing okay and that the toxins are leaving your body. Have yourself checked out and make sure the doctor thoroughly examines your lungs. That’s where smoking does the most damage, and you want to be sure that any major problems are caught before they can become very serious.