CAN YOU CATCH THE “NON-SMOKING” HABIT?
Giving up smoking is a process involving a number of reactions over a long period of time. While some reactions are psychological or emotional, others are physical symptoms of withdrawal from a powerful drug, nicotine. The severity of physical withdrawal symptoms depends on the degree to which a smoker is addicted. Those who lit up before their feet hit the floor would experience he severest withdrawal effects. Among these effects are anxiety, irritability, difficulty in concentrating, restlessness and headaches. Quit Smoking NOW
Many withdrawal effects are paradoxical. The day’s first dose of nicotine stimulates the brain and central nervous system, while later doses can be sedative. This might explain why those who give up smoking often suffer two kinds of sleep disturbance. Daytime drowsiness is a common complaint. Yet at night, people who recently stopped smoking may suffer from insomnia. While awake, they seem to miss nicotine’s kick: at night, they find they need its tranquillizing effect.
Similarly , the day’s first nicotine doses stimulate the intestines, while later doses slow down digestion.
Addiction to a drug with such potential for behavior control and such see-saw intestinal effects may explain why many who give up cigarettes experience
- Increased craving for sweet or fatty foods.
- Nausea.
- Constipation.
- Diarrhoea.
Craving for tobacco-the most frequent and severe withdrawal symptom-usually reaches its peak within first 24 hours and tapers down over a seven day period. Then it begin to rise again and persists for up to eight weeks in most smokers. In fact, it has been seen to recur occasionally as long as 9 years after giving up smoking.
Though recurrent, the tobacco craving usual lasts in its most intense form for only three to five minutes. Its least insistent in the morning and reaches its peak in he evening. According to one study, it disappears most rapidly and smokers who immediately gave up altogether. Those who merely cut down suffer most.
How have several million smokers succeeded in giving up such a pervasive habit of smoking?
By studying the successes and failures of 183 men and women who stopped smoking, one research team has learned that the most dangerous threat to abstinence are:
- drinking alcohol in company of smokers
- relaxing after the evening meal
- pressure or frustration at work
- periods of boredom or depression
Following are strategies to cope up with these high risk situations:
AVOIDANCE:
During the first few weeks after giving up , it is wise to stay away from parties and other smoking-conductive situations. To eliminate the temptation to smoke after a meal ,leave the table immediately after eating.
ESCAPE:
Take a break from a stressful meeting. Move away from smokers at a party. Don’t have a drink. Since tobacco craving comes in bursts, escaping it for just a few minutes can prevent relapse.
DISTRACTION:
When the suddenly craving ex-smoker has no chnce of escape-driving a car, for example, he needs to focus his mind on something besides the temptation. One ex-smoker found that humming worked. Others think about something pleasant :a holiday or a treat.
DELAY:
If you get a craving, wait five minutes and then decide whether to have a cigarette. Its easier to say no for a few minutes than for ever.
IMAGING:
Some find it helpful to conjure up images of smoke blackened lungs. Others do better with positive images of their non smoking selves as healthy, active, easy breathing individuals.
INTERIOR DIALOGUE:
When temptation strikes, try to identify the source of stress by asking: “what’s going on in this situation? What do i really want out of it? Rather than thinking things through, mny smokers simply reach out automatically for the solace of a cigarette when the encounter stress.
SUBSTITUTION:
Some find relaxation techniques such as deep breathing or progressive muscle relaxation helpful. For others, the answer is increased activity: jogging, gardening, golf. Munching low-calorie foods-celery, carrots, sunflower seeds -can help too.
Tests have shown that buffered nicotine, taen orally in tiny doses equal to what is inhaled while smoking, can help many people give up. Your doctor can write a private prescription for chewing gum containing such doses. It costs about 7 pounds for enough to last a 20-a day smoker for ten days.
MANAGING FAILURE:
Sadly, many ex-smokers give in to temptation at some point and taking a single lapse to mean total defeat, resuming smoking steadily. The difference between those who eventually succeeding in giving up permanently and hose who don’t is their ability to manage failure. If you slip, emphasize to yourself the number of cigarettes you haven’t smoked. Then ask this key question: “Am i going to let one small slip wipe out that long, hard won record?”.
There isn’t just one reason for smoking, and there isn’t just one way to stop. But application of these basic principles can make it possible to create a whole new habit-”non-smoking”. Try it.
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