Thursday, 11 August 2016

9 - ANGER MANAGEMENT

No such thing! :)

At least for the first a few days there is not many ways to manage your anger. You'll feel this anger fading away in time but till then it is normal for you to feel over-stressed.

The below mentioned however,  can help you avoid hurting someone's feelings during this time :)

1. You should know that you will be experiencing such stress and anger through quitting therefore do not stress yourself more by acting as if you never knew!..Your main goal should always be quitting with a "Can-Do" attitude.

2. Try to do things you enjoy most. Once you quit smoking, you are going to have a lot of spare cash, so just go ahead and spend it on more useful, healthier and fun things. When you feel the temper rising and the stress building up, just imagine of all the fun things you'll do or the small gifts you'll get yourself that weekend etc.

3. You need to get moving. Doing exercises will calm you down as certain chemicals get released in the brain while you're exercising and this acts as a sedative.

4. Remember why you are quitting. What the benefits will be for you. By this way you'll keep your motivation high. Also bare in mind that, a new day is always going to be easier then the day before. So just be patient.

5. You're not the only one who quit smoking nor will you be the last. You are no weaker then the rest nor are you different. Everybody who succeded in quitting thought they were never going to make it, but look where they are now..That's where you'll be in no time too!

See you when you get to the 10 DAY SMOKE-FREE mark!

8 - HUNGER MANAGEMENT



It's completely normal to feel hungry all the time or the feel as if you appetite has gone off the chart when you quit smoking. There are two sources to this reason, physical and psychological.

First of all you have the physical withdrawal from nicotine.

And that's about it for the physical side of it :)

The psychological side is mainly made of 3 things.

1. The smoke you inhale when smoking, affects the brain within seconds because its directly absorbed into your blood. Then your brain commands your body to release the hormone, adrenaline.

What's this adrenaline?

Well, its a hormone increases your heart rate and blood pressure which causes the smoker to take shallow and rapid breaths. On the other hand, andrenaline inhibits the release of the hormone insulin from your blood. Because this insulin, or in other words "sugar" in the blood acts as an appetite suppressant, smokers don't usually feel hunger very much.

So the above mentioned is one reason why you feel you want to keep having a snack.

2. The other reason is that food tastes much better now. Because our taste buds are not covered with smoke, they work much more efficiently and this causes you to want to eat more, because everything you eat tastes so much better.

3. The last reason is the habit of keeping your lips and mouth busy. In the absence of a cigarette, you would psychologically want to fill the emptiness in your lips caused by not smoking and would tend to replace it with eating food or snacks.

For these 3 reasons, here are 3 tips you might find useful to avoid excessive weight gain.

1. Exercise as much as you can, even if it means walking..You can start by never using the elevator, instead take the stairs.

2. Try to understand what's causing the hunger feeling you get. Is it really hunger or is it because of boredom, cigarette craving or similar. By this way you'll be able to stop yourself from feeding yourself when it's not food that the body wants. It's a craving...and since you're on your fourth day, then its all psychological..Just tell your thought to go away, and it should disappear within minutes.

3. Drink water in order to suppress those cravings. It is also good because it fills your stomach without causing you to gain weight and also flushes away all the toxins you're willing to get ride off after quitting. But just because it sounds healthy, DO NOT over drink!...To much water will also cause health issues like water poisoning.

Hope this post was useful for you. See you in the NEXT ONE.

7 - THIRD DAY

Can you believe this!? So many hours passed and you're still a proud non-smoker.

Good for you and for all the one's who care for you!

Today, is an important day.

Why?

Because after today, unless you're using nicotine patches, gums or any similar medication, the nicotine in your body would have cleared 100%. This means, you will no longer have any nicotine cravings starting from tomorrow. The only cravings you'll have from then on will be because physiologically.

Apart from that, you will have less acid reflux. The reason to that is, smoking can weaken the valve between the stomach and esophagus (so stomach acid flows back into the esophagus) which causes acid reflux.

As you can see things are just getting better and better!

So today will be harder then tomorrow but much easier then yesterday.

Hang in there until we meet on our NEXT POST.

6 - SECOND DAY

Congratulations!! Hip hip hooray..and many more!...

You've done it!!..

If I'm mistaken and you've let go and had a smoke then don't worry about it...If you're still willing to quit, go ahead and start from DAY 1

So, for most of you who've made it, I know it was not very easy. On the other hand it was very satisfying wasn't it? To be able to set a goal and then reach it!. To be able to not to smoke.

You are now, officially a "non-smoker"!

After the final cigarette you had yesterday, even 20 minutes was enough for your heart rate to return to normal. The carbonmonoxide and nicotine levels in your blood have dropped 50% and your oxygen levels are back to normal.

Great news isn't it!?..Even greater news is that, these are just a few of the many advantages I will tell you about in the future days to come.

Since you're saying "I'm glad and feel proud I didn't smoke yesterday" to yourself, you probably know what today's target is.

That's right!

Your target again, is not to smoke today!..In order to achieve this target, just say "I will not smoke today, no matter what!" to yourself, then listen to your word! :)

So good luck once again!...Hope to see you in TOMORROW'S POST.

5 - THE FIRST DAY



Today might be a little hard. You've got years of all that habit. If you are working, you just won't know where to put your hands and feet during break times. If you're home, you're probably going to want to sleep all day long. When you're drinking a coffee or tea or just after a meal, you'll think about a cigarette..In fact, all you'll do today is just think about smoking.

Relax!...This is normal..

The reason to why you think about it so much is mostly because of the fear you have regarding not knowing what you will do without a cigarette from now on and how life will go on like this. You believe that nothing will have the meaning it once had when you used to be a smoker. As a quitter, I can assure you that you wont feel bad all the time. Actually in about three months you'll see that smoking nearly never comes to mind. Even if it does, the thought of it disappears immediately.

Back to today then..

Your mind will start playing tricks on you.

"I guess I can smoke just one!"
"Should I have tried cutting down first rather then quitting completely?"
"What would happen if I smoke without anyone seeing me?"
"I can't stand it!! I need to smoke!"

Are just a few of the thoughts you will have. But this, just like I mentioned in my previous post, is nothing but the nicotine creature inside you begging for a smoke. So its not your fault.

You can start easing the process by saying "DIEEEEE!!". If you have no clue whatsoever on what I'm talking about and why you need to say the word "Die", then please READ THIS.

Apart from that, take deep breaths. Read an article about the disadvantages of smoking or an achievement story of a quitter to regain your motivation.

When you manage to stand strong in front of the, so called "creature" and read articles, posts or blogs about quitting, you'll understand that you are not dealing with physical pain at all. The fight you're giving is against you psychology.

The physical form of nicotine is going to leave your body within three days anyway, so hang in there!

As I mentioned, again in one of my posts, keep your targets "daily". I mean, don't tell yourself that you've quit smoking for good at this point. Instead, tell yourself that you will not smoke today.

When today is over, you will be motivated on the fact that you've managed to reach your target for today. Tomorrow is a new day where you will tell yourself the same sentence, "I will not smoke today, no matter what!" and this will go on for the remaining days to come.

Finally,

When someone offers you a cigarette or when a conversation leads to the subject of smoking, you may say "I quit" to motivate yourself or you may also choose to say "I don't smoke". Although they mean the same to you, they will mean otherwise to the person in front of you.

When you say you don't smoke, you have a high possibility of preventing the person in front of you to insist you should, because you are seen as someone who has never tried it and don't plan on doing so.

However when you say you quit, that can trigger the person in front of you to insist because to them, you used to smoke, you want to smoke but you think you shouldn't smoke and you are not sure what to do now. Even the addict knows smoking is wrong. Psychologically they don't want the be alone and want you to be a part of this mistake and will try to make you smoke again.

Now....without forgetting how strong you are and repeating your daily target to yourself, finish off the day without smoking.

See you TOMORROW!!

4 - THE FINAL CIGARETTE!

You're going to smoke that last, that final cigarette and you're going to get rid of this addiction.

If you remember, in my previous post, I kindly requested you to make a list of all smoking related things in your environment. Now is the time to get that list out!

Why?

Because, that list contains all the stuff you'll be throwing to the garbage today! :)

Ashtray, lighter, matches, tobacco, pipe..Whatever you have, you need to throw away. There is no point in hiding these somewhere in the house because you'll definitely search and find them when you believe you need them. I don't believe there is a point of taking that risk and I strongly recommend you should believe likewise.

Before you smoke it, speak with your final cigarette if necessary.

"For all this time you've made me an addicted person to you!..Each time I lit you up, you made me feel as if I was relaxed...But tell me!..How do you expect me to carry on this relation while you are killing me slowly, while millions die because of you every year, while some people out there are crying their eyes out because they just learnt that they are cancer, while kids don't want to hug their parents because they stink of you...!!"

You may speak like so, or just whisper a swear, whatever makes you happy. Of course, the aim here is not to make people think you've gone crazy and started speaking to a cigarette. The aim is for you to get all your hatred out to the cigarette so you'll have an easier time quitting it.

In a book I read, it said; "Think of nicotine as a creature in you which feeds on smoke". Thinking that way helped me a lot. It gave me strength to think that I was killing this creature each time it asked for  smoke and I didn't give him any.

When you don't smoke for a while, the creature will start itching and begging you for a cigarette. "Gimme Smoke!....Smoke nowwww!!!!"

What you then is reply back in your mind by just saying, "DIEEEEEE!!!!!" :)

Clinical tests show that a craving for a smoke lasts an average of 3 minutes. It may seem or feel much longer to the person who his having the craving but this thesis is easy to prove if you have a watch in front of you. Once you feel the craving you just say the magic word "DIEEEE!" and within a couple of minutes you will forget the need for smoking....in fact, you will realize you forgot it about 15 minutes later :)

If you're not using any pills or nicotine patches, then the level of nicotine in your body goes to zero 3 days after you've quit. The only cravings you have after these 3 days is all psychological and much easier to cope with. So expect to scream out "DIEEEE!!" quite often in the first three days and know that the number of times you do so daily will decrease as time goes by.

ıf you've read all my posts up to here and still feel strong minded about quitting, then smoke that final cigarette of yours today...then chuck away all the items on that list..Go and have a shower of your life....Make sure you wash all your clothes that stink of smoke....brush your teeth..and finally be proud of yourself!!

Tomorrow is your FIRST DAY!!




.

3 - AS "THE DAY" IS CLOSING IN

So you're ready..

You want to say "hi" to a new and healthy life.

You want to smell better,
You want to be able to breath deeper,
You want to be able to taste better,
You want to be able to grow older,
You want to see your grandkids...

Of course, it is not possible to tell when or how we will pass on to the next life but we want to make this choice in order to eliminate or minimize the fatal risks of smoke related illnesses and prevent our loved ones to lose us too early.

You're right!

You may have tried doing this a lot of times or maybe it is the first time you feel like quiting. It doesn't matter how many times you tried, what matters is that you're here and have made your mind up about it. That alone, deserves a round of applause!

The things I can suggest you to do which I believe will ease this phase of quiting and it's unwanted side effects like stress due to nicotine deprivation;

1. Read as many articles, blogs...etc as you can regarding quitting and the experiences of quitters.
2. There are great videos and books out there about quitting smoking. Get them, read/watch them.
3. Tell everyone you know that you will be quiting soon and that you may need their support from time to time.
4. Tell all your smoker friends that you will be quiting soon and for them to never give you a cigarette even if you beg for one.
5. Make a list of all smoking related stuff in your house like ashtrays, lighters, matches, tobacco, pipes..etc. You will need this list just after you smoke you last cigarette to get rid of them and to never see them again.
6. Make sure you wash all your clothes which smell of smoke.
7. On the last day, just after you smoked you last cigarette, you will want to get rid of that years of awful cigarette odor on you by having the shower of your life!..So go out there and buy yourself fantastic aromatic shampoos or shower gels.
8. Download and install "Quit Smoking" apps on your smart phones. By this way you can keep track of all your progress.
9. Download and hang the below list which shows the benefits of quitting, to a place where you'll see often.


20 minutes
Your blood pressure, pulse rate and the temperature of your hands and feet have returned to normal.

8 hours
Remaining nicotine in your bloodstream has fallen to 6.25% of normal peak daily levels, a 93.75% reduction.

12 hours
Your blood oxygen level has increased to normal. Carbon monoxide levels have dropped to normal.

24 hours
Anxieties have peaked in intensity and within two weeks should return to near pre-cessation levels.

48 hours
Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability will have peaked.

72 hours
Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day have peaked for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and your lung's functional abilities are starting to increase.

5 - 8 days
The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.

10 days
10 days - The "average" ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.

10 days to 2 weeks
Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in your gums and teeth are now similar to that of a non-user.

2 to 4 weeks
Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician.

21 days
The number of acetylcholine receptors, which were up-regulated in response to nicotine's presence in the frontal, parietal, temporal, occipital, basal ganglia, thalamus, brain stem, and cerebellum regions of the brain, have now substantially down-regulated, and receptor binding has returned to levels seen in the brains of non-smokers (2007 study).

2 weeks to 3 months
Your heart attack risk has started to drop. Your lung function is beginning to improve.

3 weeks to 3 months
Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared. If not, get seen by a doctor, and sooner if at all concerned, as a chronic cough can be a sign of lung cancer.

8 weeks
Insulin resistance in smokers has normalized despite average weight gain of 2.7 kg (2010 SGR, page 384).

1 to 9 months
Any smoking related sinus congestion, fatigue or shortness of breath has decreased. Cilia have regrown in your lungs, thereby increasing their ability to handle mucus, keep your lungs clean and reduce infections. Your body's overall energy has increased.

1 year
Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.

5 years
Your risk of a subarachnoid haemorrhage has declined to 59% of your risk while still smoking (2012 study). If a female ex-smoker, your risk of developing diabetes is now that of a non-smoker (2001 study).

5 to 15 years
Your risk of stroke has declined to that of a non-smoker.

10 years
Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker (2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Risk of cancer of the mouth, throat, esophagus and pancreas have declined. Risk of developing diabetes for both men and women is now similar to that of a never-smoker (2001 study).

13 years
The average smoker who is able to live to age 75 has 5.8 fewer teeth than a non-smoker (1998 study). But by year 13 after quitting, your risk of smoking induced tooth loss has declined to that of a never-smoker (2006 study).

15 years
Your risk of coronary heart disease is now that of a person who has never smoked. Your risk of pancreatic cancer has declined to that of a never-smoker (2011 study - but note 2nd pancreatic study making identical finding at 20 years).

20 years
Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker (2008 study). Risk of pancreatic cancer has declined to that of a never-smoker (2011 study).

Non of the above mentioned are mandatory, but will surely help you when you feel the itch caused by nicotine deprivation.

Very little to go know...

To quit CLICK HERE.