in two long-term smokers will die from a smoking related
illness. The dangers of smoking have been studied and
analyzed for years. The detrimental effect of smoking
on people’s health and their activities is now
public knowledge. The vast majority of smokers say they
want to stop. Why don’t they? It’s hard
to stop smoking even when you know intellectually that
you should. That’s because the habit of smoking
is not maintained by an intellectual decision. Smoking
is a habit and an addiction to nicotine. Smoking is
self-perpetuating-your body craves the powerful stimulant
to which it has become accustomed.
works at eliminating the desire to smoke, whether it
is from identification or replacement, the two principle
reasons for smoking.
is when the smoker indulges in the habit because he
admires (or associates) with others who smoke, i.e.
parents, peers, or celebrities. Identification smoking
is the most common and the easiest to eliminate.
is when smoking takes the place of a previous habit
(such as overeating), is used to replace something that
is missing, (such as companionship, love, acceptance,
self-esteem, security, independence), or when it fills
a void created by anxiety or boredom. Replacement smokers
often receive sensual gratification from smoking. They
enjoy the feeling of the cigarette in their mouth or
the taste of the tobacco. For cigar and pipe smokers,
the act of lighting often becomes a ritual.
both types of smokers, smoking is both a physical and
mental process. So to be effective, the stop-smoking
program must address both aspects.
can help you stop smoking in four ways: (1) by helping
you discover the subconscious needs that smoking fills
for you, (2) by reinforcing alternative means of meeting
those needs, (3) by creating a strong image of yourself
as a nonsmoker, and (4) by serving as a means of relaxation
during the jitters of nicotine withdrawal.
you prepare to stop smoking, you may want to print this
page and post it in a highly visible place in your home
or office. Read it frequently, to build and maintain
from material developed by the American Lung Association
What Happens When You QUIT
Air around you no longer dangerous to children and other
minutes Blood pressure drops to normal.
Pulse rate drops to normal.
Temperature in hands and feet increases to normal.
hours Carbon monoxide level in blood drops to normal.
Oxygen level in blood increases to normal.
hours Chance of heart attack decreases.
hours Sense of smell and taste improves.
to 12 weeks Circulation improves.
to 9 months Coughing and sinus congestion decreases.
Shortness of breath decreases.
Overall energy increases.
Lungs increase ability to self-clean and reduce infection.
year Risk of premature coronary heart disease is half
the risk of a smoker.
years Risk of stroke comparable to that of a nonsmoker.
years Life expectancy comparable to a nonsmoker.
Lung cancer death rate is about half the rate of a smoker.
Risk of cancer of mouth, throat, esophagus, bladder,
kidney and pancreas decrease.
years Risk of coronary heart disease comparable to that
of a nonsmoker.
age 50 Risk of dying in the next 15 years decreases
by 50 percent compared to continuing smokers.