How to stop smoking for ever!

If you sincerely wish to quit smoking, this is the best guide you will ever need.

1. Every Dark Cloud Has a Silver Lining

   INTRODUCTION One remarkable thing about this world we are living in is that nothing is perfect. And this element of imperfection has seeped its way into everything and everybody, which is probably why we’re always hearing, “no one is perfect.“ But in my opinion, there’s a lot of hope and encouragement embedded in this statement because it helps us to accept ourselves as human beings - with all our inherent weaknesses and imperfections. Oh yes we all have them. We have our...

2. Hats Off

   But before we proceed any further, I would like to take a moment to take my hat off to you and congratulate you very warmly for deciding to take a look at this book. Come on, we’re all sensible enough to know that you didn’t just happen upon this book. And when you decided to order it, you made the realization (either consciously or subconsciously) that smoking is a bad habit...and one you need to kick. In my opinion, that took bravery. I always admire brave people and...

3. Sit Up and Take Notice

   Most of us know that smoking is indeed a habit that can have many serious implications on our health but there is a tendency to view the problem lightly. It’s important that every smoker be aware of the facts concerning smoking and so I have included certain facts and figures that I hope will serve as eye openers. I don’t know how it is with you, but as far as I am concerned as soon as I have to look at statistics, my eyes get bleary and something just turns off in my head. But for...

4. Some Statistics:

   Current estimates are that over 1 billion people in the world smoke. (In other words, approximately one in three adults on the planet smokes.) The majority of these smokers reside in countries on the low end to the middle of the socioeconomic spectrum. Of this majority, about 80 percent live in low- and middle-income countries. The total number of smokers worldwide is expected to keep increasing. But are things in the USA any better? Not really, as you can see for yourself in the...

5. How Does One Become a Smoker?

   How Does One Become a Smoker? Nobody becomes a smoker as a result of will power. In fact it is the other way round. Can you imagine somebody as a child making up his or her mind that when he or she grows up he or she will become a chain smoker determined to smoke at least 30 cigarettes a day? Nobody in his or her normal senses would do that. Then why do so many people become smokers? Let us sit and think about it for a minute. Of course there are a lot of other reasons like...

6. Wet Paint

   It is not just some thing about smoking. It is a general tendency of every human being. The moment some body tells us not to do something a strong feeling develops in us to do the very thing that we were asked not to do. If you want to understand what I mean, just consider how people really want to touch and get the wet paint on their hands in spite of a big sign that says ‘wet paint’. There are many laws which we can’t break for fear of ending up in a cell, but there is no...

7. Smoke Signals

   Then you might ask, if every body knows that it is such a dangerous habit, then why do so many people still become, and continue to remain smokers. Well, the reason is because of a paradox that is involved in the habit of smoking. If all those who smoked, kicked the bucket at the end of the month, then nobody would even think of smoking. But the paradox is that not everyone who smokes hits the grave that fast. Smoking as a habit is a slow killer. It does not paint all smokers...

8. Nicotine Is Addictive

   Here is where the problem lies: addiction. The sad thing is that most people don’t realize this. They puff away on their cigarettes and attach a lot of definitions to it. I have taken care to include some of the most popular excuses that people attach to their habit of smoking. EXCUSE #1 - It relieves stress It really doesn’t. Your body and mind are capable of handling a lot of stress and you do not need any alkaloid to lend external support. The fact is that once your...

9. An Unfair Battle

   Let’s take a moment to ponder over our bodies. They are such remarkable things. Just think of all those activities that are going on so harmoniously inside our bodies. Most of these activities and functions go on with out our own knowledge. It’s almost like a well oiled machine. And think of the count less number of times when you have fallen ill and how this remarkable body has fought back and won the battle. Forget about giving credit to it. None of us do that. But the least...

10. Step 1: The Decision

    The Difference Between Wanting and Deciding Let’s get one thing straight. Wanting is very different from deciding. It may seem like the same thing but really it’s not. There is a sea of difference between wanting to quit and actually deciding to quit. You have probably wanted to quit the very day that you started smoking, but as can be clearly seen, it just didn’t happen. On the other hand, deciding is a very serious issue. It is something that can affect our self esteem...

11. The Actual Decision

    Before we come to the real decision we might have to do some serious thinking. The decision to quit smoking is not something that can hit your mind in the middle of work. You need to feel composed and have everything well within your control. You need to sit and think about it for at least ten minutes. Oh yes ten minutes is more than enough time. You have to remember what I told you the odds are all against it. You have to work really hard to think of a reason to go on smoking...

12. Let the World Know

    Once your mind is made up, you have a very important thing left to do. You have to announce your decision to quit smoking to as many people as possible. Tell all your friends that you have decided to quit and ask them earnestly to help you as much as they can. Remember, that bit is not going to be an easy task and you are going to need all the help in the world so it is all the more better that a lot of people know about your decision to quit. There is one good thing about...

13. A Formidable Foe

    The battle is not going to be easy, because you will be pitted against a very formidable foe. Most people tend to under estimate the intensity of the issue. Again I repeat that quitting is not an easy task. I would recommend that you do not measure the size of the enemy by the size of the cigarette. Size does not matter sometimes. After all a stick of dynamite is not very big but just consider the amount of damage that it can bring about. It is not just one cigarette that you...

14. A Myth to Break

    First, let us break a myth. Most smokers honestly believe that they can quit at any time they want. This is far from reality. The fact is that most smokers can’t just do that. The decision to quit is not something that is wholly controlled by the brain. This exercise of control by the brain happens only in the first few days. After that, the brain or mind takes the back seat. It will seem as if the whole body is screaming out for more and more, and the brain has no choice but...

15. Withdrawal Symptoms, What’s That?

    Withdrawal Symptoms, What’s That? This is the stumbling block over which many a would-be quitter trips. The problem with many smokers is that they fail to recognize these symptoms as symptoms. A withdrawal symptom is something that a person experiences once he or she stops using a substance that gives them a kick. Opps, is that too hard to digest? Well, let’s try to make it simpler. There are many things that are identified with substance abuse. Alcohol is one of them,...

16. Step 2: Prepare Yourself

    Again and again I want to stress on the fact that this is a task that can be achieved only if you are well and truly prepared. There is an old saying that says “well begun is half done,” and the same thing rings true in the matter of quitting as well. So let us hit the different buttons that are part of the preparation. As I mentioned earlier, it is not just enough that you know that you are trying to quit smoking. All those who move around closely with you must be let into...

17. Do NOT Take It Lightly…

    Smoking is not a joke and quitting is even a more serious affair so it is best that you approach the problem with all the seriousness of the affair. It would be best if you prepared yourself mentally, emotionally and physically for the change. And it doesn’t stop with that. You should also prepare your surroundings. Get rid of any thing and every thing that reminds you of smoking. This includes things like ash trays, packets of cigarettes. It would also be a good idea to put...

18. Music

    Music is a wonderful way of getting your mind off that urge to smoke. If you have fixed times for getting a smoke like after meals or during the coffee break you could try playing something very soothing using a walk man and head phones so that you do not disturb others though you might attract attention. Another thing you could do is that you could play music on your computer if you have a work station all to your self. Music is a wonderful stress reliever. I do not want to...

19. Breathing Exercises

    Breathing exercises too can prove to be useful in controlling the urge to smoke. It is common knowledge that the human body takes in a lot of toxic substances, both through the air and through food and drink. Apart from this, various toxins are also released in the body as a result of the various processes that are going on. These toxins have to be released on a continuous basis or else they will accumulate in the body with serious results. One of the best ways of...

20. An Experiment

    Now, I want you to try something. It’s a little gory, I admit, so I’ll apologize for that right up front. Here’s what I want you to do next... While you are doing this breathing exercise and feeling all those cells perk up, just think for a minute about what happens when you’re inhaling the hot, fuming, toxic, carcinogenic smoke from a cigarette. Visualize the smoke circulating through your body and slowly killing all the cells that it comes in contact with. Watch as it slowly but...

21. Try Something Else

    When you get the urge to smoke try using something else like a chewing-gum or a toffee. Try things that have strong flavors like menthol, mint or spiced with something like cardamom. It is even better if you can get your hands on spices like cloves or cardamoms; they really help a lot though you could burn your mouth if you take in more that a teeny weenie bit. You should not swallow these things immediately, but should bite into them and then let the taste linger in your mouth for a...

22. Don’t Put It Off

    Most people - in fact, I should say all of us - have a habit of putting off things for another day. This habit is called procrastination and it’s the guardian angel of smoking. As long as we have this habit of procrastination, we are never going to stop. The funny thing about procrastination is that we only tend to postpone unpleasant tasks. The good things in life we try to do as early as possible and the things that involve hard word, giving up comforts, or a little bit of...

23. The Voice Within

    Well, I have news for you. You might not believe this but the fact is that you always wanted to stop smoking. Oh yes you did. You do not need any body to tell you what is good for you and what is not. Deep down inside, a plaintive voice has been calling out to you to quit and you have been heeding it but you just haven’t done anything about it now. You want to know why that happens. It is because you have convinced your self that you will stop smoking at a later date. This...

24. Second Hand Smoking

    The funny thing about second hand smoking is that most smokers don’t even know that something like second hand smoking exists. It is also referred to as passive smoking. Second hand smoking is the process by which another person smokes but the toxic smoke is also inhaled and affects those who move along with the active smoker. The sad thing about this is that second hand smoking is just as harmful as active smoking. So the next time you smoke in the company of other people...

25. More Paperwork

    The next thing you have to do is that you have to fix the day when you want to start quitting and write is down as well. But as I mentioned earlier, it should not be very far away. The very next day is as good a bet as any other day. And may I ask you, why not today itself? There is still a little more paper work to be done. It would be a good idea to write down any other occasions when you had tried to quit smoking earlier but did not succeed. Try and find out the reasons...

26. Admit That You Are Addicted

    Go on, face it like a man, (or a woman) say it and realize how much it hurts. If you can do that much then the battle is half won. Most smokers make a fatal mistake here. They keep on telling themselves that can break off as easily as snapping their fingers when they really can’t. They try to fool themselves and you know why? It is because they feel sort of weak and submissive when they admit that they cannot do with out that hourly puff. So they do not admit it. They just...

27. All Kinds of Cigarettes Are Bad

    Some people think that the number of cigarettes one smokes decides on the harm that is caused but that is not true. Smoking any number of cigarettes is harmful. Of course the harm is increased when the number of cigarettes is increased but that does not mean that a person who smokes only one or two cigarettes a day is free from danger. Similarly, let us get this straight once and for all, all kinds of cigarettes are harmful to health whether filtered or not, whether it...

28. Step 3: The Quitting Process

    Now when we come to the actual quitting process, I would like to remind you once again that it is not going to be easy. Please do not consider yourself to be superhuman so be ready to get external help if you need it. As I told you earlier, there might be physical, mental and emotional changes when you stop smoking. But you do not have to worry. There is plenty of help available nowadays. Medical Help Do not feel bad about getting support. On the contrary, your chances of...

29. Medicines

    Most of us feel queasy about taking medicines, and I don’t blame you if you feel the same. But try and look at it like this. Right now you do not have any serious affliction apart from the fact that you are smoking. In order to quit smoking you might have to take medicines for may be a month or two. This is a lot like getting a vaccination as a preventive measure to ward off a disease. But on the other hand if you continue smoking, you might end up with major illnesses which will...

30. Counseling

    Counseling is one way in, which you can strengthen your effort to quit. It is not really required that you consult a professional counselor. If you have a doctor or a dentist who you trust, that person is more than enough. In the initial stages, ask the person to detail you on all the harmful effects of smoking. Then the person can monitor your efforts and your progress and can give you helpful hints as well. You might also consider possibilities like group counseling or telephone...

31. A Financial Reward

    Sure cigarettes are expensive, but because people buy them in small quantities, the expense doesn’t seem much. So what you can do is start saving the money that you do not spend buying packets and packets of cigarettes. Save the money for something special and if you can, try to make it special for your family as well. Promise the kids something like a trip to Disneyland or a vacation at the sea side. The advantage of making such public declarations is that you have all the...

32. Bringing Down the Number

    This again is another pitfall. There is often a misconception about quitting. Many people believe that instead of stopping at just one go; they should try to bring down the number of cigarettes that they smoke. Wrong! That is not the way that it should be done. If you try and bring down the number of cigarettes that you smoke, you will still be smoking and that just doesn’t help. It is a very tricky thing indeed to fix on the number that is safe for you. If you are still...

33. Water Flows Down

    It’s strange isn’t it how every thing in this world always keeps coming down. Sir Isaac Newton explained this phenomenon using the laws of gravity. But I must admit that I am still amazed how everything in this world tries to reach the lowest possible point. If you have ever watched water flow you will understand what I am talking about. A water fall, never thunders upwards, a stream always flows down wards (remember the nursery rhyme, “Row, row, row your boat gently down the...

34. Low Tar and Low Nicotine Cigarettes

    Many people switch to low tar and low nicotine cigarettes thinking that there will be lesser harm done. This is again a myth. The point that such people are missing out is that they continue to smoke because the body or the brain has started demanding its daily doze of nicotine. Nicotine is what the body wants and nicotine is what harms the body most. So no matter what you smoke you will try to give you body the nicotine that it has become used to. You cannot reason with the...

35. Stage 4: The Agony and Ecstasy

    Change Your Lifestyle Nothing is permanent in this world except change. So when you plan to stop smoking, bring about other changes in your life style as well. Take a look at all those things that have become a kind of routine and break that routine. Try to do things differently and will make a lot of difference. What we are trying to do as part of this exercise is that we are trying to create a new environment for you. It is not possible for you to shift to a new apartment...

36. Develop New Interests

    Try developing new interests or hobbies like gardening or painting. Such things would keep your mind off that urge to smoke. All of us have a certain measure of creativity that often remains untapped. It would be a wonderful thing if you could try working on that creativity. Join a dance class or a drama class. Or you could try learning a new skill like pottery or clay modeling. Try to involve yourself with other people. Do same social work, or try helping out at the local volunteer...

37. Eat Right

    Once you stop smoking you might notice significant changes in your food habits. Most smokers experience weight gain as soon as they stop smoking. There are people who have gained nearly 15 pounds once they stopped smoking. But there is no reason to worry. This is just a very temporary phase and you will soon get over it. It is however important that you develop a proper diet routine and watch what you eat. That is why I have included this supplement on proper eating habits....

38. A few more pointers on what to eat…

    · Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. · Steer clear of food supplements or nutraceuticals as they are sometimes called. If you are eating properly, you do not need any supplements. · It is best to go for natural foods instead of processed or packed foods. · Eat fresh fruit instead of drinking fresh juices whenever you can. Fresh fruit has a lot more fiber,...

39. Smoking and Sleep

    Some people make it a habit of taking a puff or two before going to bed. And this is precisely something that should not be. A smoke or two before going to bed is the worst thing you can do when your brain is just preparing for the much needed rest. The nicotine that you inhaled goes straight to the sleep centers of your brain and then everything goes hay wire. The result is that you have a bad night’s rest. In the morning you wake up feeling any thing but...

40. If you have problems falling asleep:

    · Fix a bed time routine and stick to it religiously When I say religiously I mean it. It does not mean from Monday to Friday, and then wild nights on Saturday and Sunday. Maybe once in a month you can have a wild night but if you want to break this routine every week it is not going to help. · Go to be early. Now, that is a tough one. I’m sure that most of my readers are very late sleepers. And when I say go to bed early they will probably think that I sound...

41. The Agony

    When you start your first day of quitting, in the morning you will feel very glad about it. You might experience an uneasy feeling once or twice but it does not affect you very much and you start wondering about the great fuss that is made about quitting. But as the day progresses, the feeling gets worse and it’s almost like a monster raising its fearful head every now and then. If you are chain smoker this feeling becomes terrible as the clock ticks away and by noon time, it...

42. The Ecstasy

    You cannot believe what you see, you stare upwards into the bluest sky that you have ever seen and after your dark experience in the tunnel you had almost stopped believing that there could be any ting bright in this world. But here it is the bluest sky ever. You sit up and though your hands and feet feel a bit sore, there is a perfect freshness about every thing. The grass seems greener, the air seems cleaner and all around you there are smiling faces. For a minute you...

43. A Second Chance

    You have done it, you have managed to quit smoking and what you have now is a whole new life. It is almost as if you have been given a second chance. This life of yours is like a new gift. You know better than any one else what you have been through and how difficult it was to get through that horrid tunnel. But yet you survived like many others. You shudder at the very thought of going back there. As you walk on you can see the other end of the tunnel as well and standing in...

44. A Word About Relapses

    I certainly would not tell you to expect a relapse, but the fact is that one out of three people who are trying to quit experience relapses. This is something that happens within the first three months when one is trying to quit. Now if at all you experience a relapse understand that there is nothing to feel bad about. It is quite a natural phenomenon. But just because it happened, do not let it get the better f you. All you have to do is start the quitting process all over...