АСТМА – ASTHMA

No one can deal with «forever». Don’t dwell on the idea of never having another cigarette as long as you live. That can lead to obsession and can be self-defeating. Instead, concentrate on making it through just this one day. Tomorrow will take care of itself.

Get rid of all your cigarettes and all reminders of smoking, such as matches and ashtrays. The worst thing to do is to keep a pack of cigarettes nearby to «prove» that you don’t need them any longer.

Recognise that there will be some very difficult times, and keep to your game plan of coping strategies for situations in which you’d normally smoke. You’re going to take it one step, one day, one craving at a time.

In a very real way, you’re like the alcoholic who must recognise his or her own weakness in this regard. You are addicted to a deadly drug. The withdrawal period is a very real physical condition. But don’t panic. Many millions of others who have become ex-smokers have gone cold turkey and they did it the same way, one day at a time.

During those first few days, you may well notice that your mind wanders and it’s more difficult to concentrate. That’s a natural reaction, a part of the withdrawal process. It’s not a sign that you are unique and that you need nicotine to function properly.

Be aware of a disturbing paradox. As you stop smoking, your lungs will begin to regenerate, and to slough damaged tissue. You’re going to cough more now than when you smoked. Again, this is natural and it affects just about everyone in the same way.

The only truly terrible mistake you can make is to smoke «just one» cigarette to get you through a particularly tough craving. Don’t even take «just one» drag on someone else’s. Logically, you think it would make it easier, but in truth it just makes it more difficult and could destroy your effort.

You may find yourself literally pacing the floor like a caged animal. You’ll experience a kind of inner explosive force that begs to be released. So release it. But not by giving in to having a cigarette. Take a walk around the block. Do some serious deep breathing. Meditate. Take a bath or shower.

Be aware that cravings are transient. Each one passes. No craving goes on indefinitely. Recognise that fact as the craving hits, and work your way through it. As time goes on, those cravings will be less intense and will become more and more infrequent. Each day will be easier than the day before. But concentrate on this day. One day at a time.

Here are some coping strategies to help you make it through this particular day:

Meals

Get up from the table immediately after eating

Start washing the dishes and cleaning the table

Avoid coffee, tea and alcohol

Brush teeth frequently. Floss often.

Coffee Breaks

Practise deep breathing instead of taking a break

Go for a walk

Do some stretching exercises

Drink water or juice instead of coffee

Fiddle with a pencil, toothpick, or swizzle stick

Telephone Calls/Conversations

• Keep a supply of pencils, swizzle sticks near by

Work a rosary or worry beads through your fingers

Suck on hard lollies

Keep conversations short

Television

Go to the movies instead

Nibble on carrot sticks and pretzels

Sit on the floor rather than in a regular chair

Driving the Car

Spray deodoriser to scent the air in the car

Keep both hands on the wheel (a good idea anyway)

Concentrate on the road ahead

Do stomach-tightening exercises

There are also some general strategies that make those first days easier:

Drink Lots of Water

Enjoy ice tinkling in a glass of cold water

Celebrate yourself by using a nice wine glass

Visualise the poisons of smoking being voided in your urine

Develop Hobbies Using Both Hands

Knitting, crocheting, needlepoint

Gardening and fix-up work

Building model ships and planes

Alternative Activities and Thoughts

Walking

Stretching

Deep Breathing

Meditation

Prayer: this is a great time to ask for help!

Frequently Review Reasons to Not Smoke

Improved health

Recovery of your heart

Feeling terrific

Improved athletic performance

Improved sexual performance

Freedom from matches and ashtrays

Fitting into the Smoke-free Society

Saving money

Self-control

Feeling of pride in accomplishment

*101\85\2*

Cardio & Blood/ Cholesterol

Yes, there are all sorts of testimonials for this and that method of quitting. And one of those approaches might just work for you. But when it comes right down to it, the majority of men and women who successfully kick the habit do so on their own. There’s even proof.

Dr Michael Fiore headed up a University of Wisconsin study that questioned about 13,000 men and women about their smoking. Of those who hadn’t smoked for over a year, almost 85 per cent went cold turkey. Only 13 per cent succeeded by gradually cutting back on the number of cigarettes smoked daily.

About 48 per cent of those who tried to quit on their own did so, while only 24 per cent of those who used various other approaches succeeded. Of those who did succeed, certain characteristics jumped out. Successful quitters were more likely to have had strong encouragement from their doctors. Those who manage on their own tend to smoke fewer cigarettes than those who succeeded best in groups or clinics.

So now you’ve made up your mind. You want to quit, you know you have to quit, and you know you’re going to succeed this time for sure. It’s not going to be easy, but you’ll get the job done. Very soon you’ll look back, as so many of us ex-smokers have done, and wonder why you didn’t do it sooner.

The first thing to do is to set a quit date. Mark your calendar for a few days from now. Tell your spouse, your family, your friends and your co-workers that this is it. Ask for their help and understanding, since you just might get a bit irritable. Then start making plans.

For openers, you might want to talk with your doctor about the use of nicotine gum or the clonidine or nicotine patches. They might get you through the withdrawal stage a bit more easily. Your doctor might also suggest the use of a mild tranquilliser during the first days, or a sedative to help you get a good night’s sleep.

Make a list of the times you smoke. Work on that list for a while. Put it down and review it later, adding some cigarettes you forgot earlier. Don’t omit those once-in-a-while situations as well as the day-to-day cues for smoking.

Next think about how you’ll deal with each of those times you’d normally smoke. After meals, for example, you will want to get up from the table immediately after the last bite rather than lingering over a cup of coffee. In fact, during the first few weeks it would be best to forgo drinking coffee, tea and alcohol, since one normally smokes along with those beverages. What will you do when the telephone rings? A supply of toothpicks near the phone might help. Or a pencil and pad to fiddle with to keep your hands busy. While watching TV you might plan to have carrot sticks to nibble on. Match your list of smoking encounters with alternative strategies.

Arrange your calendar so that you’ll avoid smokers and smoking situations during the first few weeks after quitting. As time goes on, you’ll get back to them little by little as you’re able to cope more effectively and the initial nicotine withdrawal cravings have passed.

In place of those smoking situations, plan on doing a number of activities in places where smoking is impossible. Go to movies, museums, church and other locations with smoking prohibitions.

Start working now on the very positive attitude that will make you a success. Don’t focus on the negative, on how you miss that cigarette. Instead concentrate on how good you’re going to feel, how wonderful flowers will smell and food will taste, and how nice it will be not to have to carry the pack around with you, always looking for an ashtray.

By now you should be doing regular deep breathing as part of your routine stress reduction and relaxation program. This activity will make quitting a lot easier. When those cravings hit, deep breaths will help them pass.

Plan to start your first smokeless day in the morning, not later when you’ve smoked even one cigarette. It’s a bit easier to get started when you’ve had a good night’s sleep.

If your spouse smokes, ask him or her not to do so near you, at least during the first few weeks of going smoke free. Good friends will also be willing to accommodate you in this way.

*100\85\2*

Cardio & Blood/ Cholesterol