VIEW PRODUCTSHow To Give Up Smoking at howtogiveupsmoking.co.uk
Congratulations you're already over the biggest hurdle to quitting the evil weed!
If you are a smoker of cigarrettes, cigars the pipe or any form of tobacco and reading this it means that you have already stopped ignoring your addiction. You probably haven't got to the stage where you are able to watch those TV adverts done by cancer sufferers and their families. I still haven't and I gave up three years ago. For that reason this one page site will not go into the terrible and tragic consequences of smoking. You already know that. What we will do is discuss why you smoke and how you can stop.
Why do I smoke
Ok first off lets work out why you smoke.
Because I enjoy it
I'm sorry you don't. You think you do because a cigaret temporarily relieves your constant craving for nicotine. The actual taste however is revolting. Did you enjoy your first cigarette? No you probably coughed your lungs up. Do you stick to one brand because others taste bad? That's because you are used to the taste. Try smokeing a brand you don't like for two weeks and you will get used to the taste and the ones you used to smoke will taste foul.
A fag makes me look good
Get real! Holding a cigarett isn't cool anymore. I didn't realise how I looked to others when I smoked fags. Like most 30 a day smokers I had a gray unhealthy pallor, I smelt of dirty ash trays and when I spoke you could hear my constant chest infection rattling away. Sex on a stick eh? When you give up you will probably, like me, look at smokers with a sense of pity like you would a heroin addict. Somebody who is trapped by an evil drug and cannot escape.
Nicotine
Yes of course. The only reason you smoke is because of Nicotine. Nicotine is an evil drug that, gives you no benefit whatsoever. All it does is create a sort of anxiety that can only be relieved by another fix of nicotine. Giving up tobbaco and the nicotine it contains has to be your target to achieve success . You are not giving up smoking. You are giving up tobaco.
How to give up smoking
There are lots of methods for giving up smoking and are listed below. Remember none of these will work if you have not decided in your heart that you are going to give up. Notice that there is no section for cutting down. This is because it does not work. You are just torturing yourself by keeping the nicotien craving going.
A to Z Methods of Giving Up
Acupuncture
Acupuncture involves needles being inserted into key pressure points on various parts of the body. The process is not painful and patients are then left to relax for half an hour or so. The needles are then removed except for two tiny ones which remain in the ear. The idea is to touch an ear lobe when a craving comes on. There are no clinical tests to prove the effectiveness of acupuncture in helping people give up, but some smokers have found it valuable.
Cold turkey
Stopping without any kind of aid. Although physical symptoms can be more extreme in the early few days, they fade away within the first two or three weeks. Most people give up smoking using this method and the method I used.
Hypnotherapy
Although nicotine is a physically addictive drug, smoking also has many psychological associations. Hypnotherepy tries to alter the subconscious mind's dependence on smoking as a habit. There are no clinical tests to prove the effectiveness of hipnotherapy in helping people give up, but some smokers have found it valuable.
Laser treatment
This is a new treatment developed by a former smoker, which uses a painless, low-powered laser to stimulate energy points on the body. These in turn stimulate production of endorphins - the body's natural pain relief chemicals - and, theoretically, relieve nicotine cravings. There are no clinical tests to prove the effectiveness of laser treatment in helping people give up.
NHS Smoking Helpline
The NHS Smoking Helpline is an excellent source of practical advice and support on smoking and giving up. Friendly helpline advisers can also provide details of your local NHS Stop Smoking Service, and information packs. Lines are open daily from 7am - 11pm, with specialist advisers available from 10am - 11pm. Call 0800 169 0 169 (for deaf and hard of hearing people, please use textphone 0800 169 0 171).
Alternatively, if you would like specialist advice relating to smoking and pregnancy, call the NHS Pregnancy Smoking Helpline on 0800 169 9 169. Lines are open daily 12 noon - 9pm.
NHS Stop Smoking Services
Evidence shows that you're more likely to stop smoking for good if you get the right support. Local NHS Stop Smoking Services offer free, specialist advice tailored to your individual needs. Most services offer both group sessions and one-to-one support, and can help you get nicotine gum and patches on prescription.
Find your NHS Stop Smoking Service, call 0800 169 0 169 or text GIVE UP with your full postcode to 88088.
Nicotine Replacement Therapy (NRT)
Now available on prescription, NRT is clinically proven to be twice as effective as the cold turkey method. NRT eases withdrawal symptoms while the smoker gets used to not smoking and the dose is gradually reduced. For the best results, follow the instructions carefully and consult your pharmacist or GP if you are unsure about anything. NRT is available in many forms allowing you to choose which will suit you best.
. Patches: discreet and easy to use, patches work by releasing a steady dose of nicotine into the blood stream, via the skin. Some patches are intended to be worn during the day only and other "24-hour" patches are designed for 24-hour use in order to help stave off early morning cravings. Paches should be applied to a hairless part of your body such as your upper arm but don't use in the same place two days running. You shouldn't smoke while your patch is on or use any other form of NRT unless advised by your GP. A week's supply of patches costs in the region of £15, although you can now ask your GP to make it available to you on prescription.
. Gum: gum allows you to control your nicotine dose. Learning to chew the gum properly is important. The idea is to chew gently until you get the flavour and then "park" the gum in your cheek so that nicotine is absorbed through the lining of the mouth.
. Nasal spray: this is the strongest form of NRT and is a small bottle of nicotine solution, which is sprayed directly into the nose. Absorbed faster than any other kind of NRT, this can help heavier smokers, especially where other forms of NRT have failed.
. Microtab: the microtab is a small white tablet which you put underneath your tongue and leave. It works by being absorbed into the lining of the mouth.
. Lozenge: is like a sweet that you suck slowly. It gives you nicotine in a similar way to the microtab.
. Inhalator: is a plastic device shaped like a cigarette with a nicotine cartridge fitted into it. Sucking on the mouthpiece releases nicotine vapor, which gets absorbed through your mouth and throat. Inhalators are useful for people who miss the hand-to-mouth action of smoking
NRT is generally safe for everyone to use and certainly much safer than smoking. However, if you are pregnant or suffering from a heart condition, you should consult your GP first. For more information about NRT products, see the following product manufacturers' sites:
http://www.nicotinell.co.uk
http://www.nicorette.co.uk
http://www.niquitin.co.ukPublications
A range of self-help materials are available that provide information and advice on stopping smoking - from the physical side-effects to details about health problems and smoking related disease. You can download some of the most popular resources, or order from the full range of resources free of charge.
Together
Together is a new program designed to help you stop smoking. We'll support you every step of the way with information packs, texts, emails and call backs throughout the giving up process. Learn more about Together
Zyban (buproprion)
Zyban is one of the newest drugs to the market and is available on prescription. It works by suppressing the part of the brain that gives the smoker a nicotine buzz when smoking a cigarette. The smoker starts taking Zyban before giving up, and the drug puts them off cigarettes, because they no longer get the "hit". It reduces the cravings as well as the usual withdrawal symptoms of anxiety, sweating and irritability. Some users of Zyban have reported unpleasant side effects such as nausea, headaches, dry mouth and blurred vision. Zyban is not recommended if you are pregnant, breast feeding, have a history of epilepsy, liver disease or an eating disorder. Early findings show it to be highly effective, but for maximum effect it should be used as part of an overall give-up smoking plan.
While you are giving up
Alternatives to smoking
During the first few weeks of being a non-smoker, there will be times when you crave a cigarette. Here are some ways to tackle those cravings head on:
Instant substitutes:
. Put a piece of nicotine gum, a nicotine microtab or a nicotine lozenge in your mouth.
. Call the NHS Smoking Helpline on 0800 169 0 169.
. Brush your teeth and remind yourself how much cleaner your breath is now you’ve given up.
. Sip slowly on a glass of water or fruit juice.
. Chew a glucose tablet – they can release chemicals in the brain which make you feel good.
. Give your hands something to do – play with a stress toy or a pencil.
. Breathe deeply for a few minutes.
. Go for a walk.
. Think about what you have already achieved by giving up – a healthier body, cleaner hair and clothes, fresher breath, more cash etc.
. Cut a straw into cigarette-sized pieces and inhale fresh air.If you’ve got more time:
. Have a shower or a bath.
. Read a book or treat yourself to a magazine.
. Count up how much money you’ve saved since giving up.
. Do some exercise.
. Clean your house or flat.
. Write a letter or send an email.
. Go somewhere where you can’t smoke, like the cinema.
. Cook yourself something special and savour every mouthful.
. Do a crossword or puzzle.
. Remind yourself about the medical conditions which smoking can contribute to: cancer, leukemia, aortic aneurysm, stroke, bronchitis and emphysema, pneumonia, stomach ulcers, Crohn’s disease, osteoporosis, cataracts, male erectile problems and diabetes.Long-term distractions:
. Take up a hobby that keeps your hands busy, such as painting or learning a musical instrument.
. Plan how you’re going to spend the money you’ve saved – 20 cigarettes a day can cost almost £1,600 a year.
. Decorate your home and get rid of the nicotine stains on your walls and ceilings.
. Take up a sport and enjoy how much fitter you are.
. Join a Stop Smoking group through your local NHS Stop Smoking Service.