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Post by judyb on Sept 7, 2004 11:17:13 GMT -5
Day 13 Coffee drinking and smoking go together in the minds of many smokers like the proverbial horse and carriage -- so much so that some cigarette quitters feel they must renounce coffee also. But adding the stress of giving up coffee to that of giving up cigarettes can be unduly traumatic. Most cigarette quitters would just as soon postpone caffeine withdrawal, perhaps till the grave. However, you might as wee be advised to cut down on the quantity of caffeine you're taking in. Smokers metabolize caffeine faster than nonsmokers. In one test, caffeine levels went up 46 percent after smokers quit smoking--while still drinking the same amount of coffee. This could account for some of the irritability and nervousness attributed to cigarette withdrawal. So add some decaf to your usual coffee brew, and if need be, alter your rituals. The after-breakfast cup of coffee causes many recent ex-smokers to grieve for their after-breakfast cigarettes. Have that second cup of coffee (maybe decaf) but don't sit around with it. Stroll in the garden. Strum the old guitar you've stowed in the closet. And this is an excellent time to write in your journal--where you can express those feelings you're no longer trying to extinguish with smoke. --------------------- Day14 Two weeks smoke free! You're feeling like a real nonsmoker now, not even thinking about cigarettes for big chunks of time. You may still have bad moments, very likely in the evenings when you're tired and your defenses are low. It's a good idea to acquire new routines to get your mind off sinking into an easy chair with a cigarette. One couple who quit together now each evening take a stroll together. You may need to find things to do with your hands: Set up a picture puzzle, do the ironing, bake bread, groom the dog, sew, take up needlework, make a model airplane, pull weeds, or practice your golf swing. One ex-smoker started making a replica of the Vatican from a cut-out book. "It's incredibly soothing," she says. "I methodically cut, fold, and glue, and the Vatican rises before me." Michelangelo didn't smoke. If he had, at the age of eighty he could hardly been hanging from the Vatican's Sistine Chapel ceiling painting the frescoes.
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Post by judyb on Sept 7, 2004 11:16:35 GMT -5
Day 11 Chances are that you still feel a berserk craving for a cigarette from time to time. Even nonbelievers may take recourse in prayer at such moments. Saying "God help me" (white breathing deeply) comes as naturally to quitters as it does to drowning sailors. Both are, after all, fighting for their lives. Leo Tolstoy, author of War and Peace, felt that people smoke, or took other intoxicants, to drown the conscience. He gives as an example the cook who cut his lady's throat but could not finish her off until he smoked a cigarette. Thieves, gamblers, and prostitutes nearly all smoke--and so do people in lawful professions, says Tolstoy, if their behavior requires them to quiet their consciences. ---------------------------------------------------- DAY 12 Most smokers cling to the odd idea that cigarettes reduce stress. In fact, the effect of smoking is quite the opposite. On lighting a cigarette, the pulse speeds up, blood pressure increases, and the heart pumps faster. The smoker may enjoy a moments tranquillity when the nicotine hits the brain, but that is quickly followed by the agitation of withdrawal. So the next cigarette quickly follows, sending a further valley of toxins into the body and to the nervous system. The upshot is that smoking is the world's worst way to cope with stress. Rx for stress: Take three deep breaths, and hold the last one as long as you can. Have a hot bath. Run around the block. Do some stretches. Envision snowcapped mountains. Find someone pleasant to talk to. Pour out your soul into a notebook. Go to bed early.
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Post by judyb on Sept 7, 2004 11:16:35 GMT -5
Day 11 Chances are that you still feel a berserk craving for a cigarette from time to time. Even nonbelievers may take recourse in prayer at such moments. Saying "God help me" (white breathing deeply) comes as naturally to quitters as it does to drowning sailors. Both are, after all, fighting for their lives. Leo Tolstoy, author of War and Peace, felt that people smoke, or took other intoxicants, to drown the conscience. He gives as an example the cook who cut his lady's throat but could not finish her off until he smoked a cigarette. Thieves, gamblers, and prostitutes nearly all smoke--and so do people in lawful professions, says Tolstoy, if their behavior requires them to quiet their consciences. ---------------------------------------------------- DAY 12 Most smokers cling to the odd idea that cigarettes reduce stress. In fact, the effect of smoking is quite the opposite. On lighting a cigarette, the pulse speeds up, blood pressure increases, and the heart pumps faster. The smoker may enjoy a moments tranquillity when the nicotine hits the brain, but that is quickly followed by the agitation of withdrawal. So the next cigarette quickly follows, sending a further valley of toxins into the body and to the nervous system. The upshot is that smoking is the world's worst way to cope with stress. Rx for stress: Take three deep breaths, and hold the last one as long as you can. Have a hot bath. Run around the block. Do some stretches. Envision snowcapped mountains. Find someone pleasant to talk to. Pour out your soul into a notebook. Go to bed early.
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Post by judyb on Sept 7, 2004 11:15:48 GMT -5
DAY 9 Even though he quit 16 years ago, Micheal Mery vividly remembers how difficult it was. "I loathed myself for smoking, for trashing myself, but it still took me a long time to quit. When I finally did stop, the first three days were just the normal physical withdrawal. Then a light-headedness set in that was so extreme that I was borderline dangerous. (Mery is a carpenter and works with power tools). At the same time, I was almost euphoric not to be smoking. "I'd also break out in a sweat from head to foot while just sitting in a chair, and I had major joint pain. I was irritable for months. Three months after I quit I had a drag of my then-wife's cigarette. Having that one drag filled me with fury at myself for being so stupid. That was the last time I smoked." "I didn't notice much physical change until one day I was shovelling horse manure into my truck for my mother's garden. I was in a big hurry, and I loaded up in less than twenty minutes. As I drove away I was amazed to notice I wasn't winded. Now, I run twenty miles a week. I'm just grateful to be free of cigarettes. -------------------------- DAY 10 Day by day, this book takes note of the milestones the ex-smoker passes along the road to recovery. Some body parts recuperate quickly, some slowly. For ease of reference, we collect together here some of the highlights in the progress of an ex-smoker. Twenty minutes after the last cigarette: Blood pressure, pulse, and body temperature return to normal. Eight hours later: Carbon monoxide level in the blood falls, allowing oxygen level to rise. Seventy-two hours later: The bronchial tubes relax, and breathing becomes easier. The lung power increases. Coughing decreases. Two weeks to three months: Circulation improves; stamina increases; lung capacity increases up to 30 percent Two Months: Chronic cough completely disappears One to nine months: Sinus congestion, fatigue, and shortness of breath decrease. The cilia regrow in the lungs. One year: Risk of heart disease falls to half that of a current smoker Five years: Risk of heat attack and stroke almost equals that of a never smoker Six years: Risk of bladder cancer becomes half that of a never-smoker Ten years: Risk of lung cancer drops to half that of a never-smoker Fifteen years: Risk of lung cancer drops to almost that of a never-smoker
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Post by judyb on Sept 7, 2004 11:15:48 GMT -5
DAY 9 Even though he quit 16 years ago, Micheal Mery vividly remembers how difficult it was. "I loathed myself for smoking, for trashing myself, but it still took me a long time to quit. When I finally did stop, the first three days were just the normal physical withdrawal. Then a light-headedness set in that was so extreme that I was borderline dangerous. (Mery is a carpenter and works with power tools). At the same time, I was almost euphoric not to be smoking. "I'd also break out in a sweat from head to foot while just sitting in a chair, and I had major joint pain. I was irritable for months. Three months after I quit I had a drag of my then-wife's cigarette. Having that one drag filled me with fury at myself for being so stupid. That was the last time I smoked." "I didn't notice much physical change until one day I was shovelling horse manure into my truck for my mother's garden. I was in a big hurry, and I loaded up in less than twenty minutes. As I drove away I was amazed to notice I wasn't winded. Now, I run twenty miles a week. I'm just grateful to be free of cigarettes. -------------------------- DAY 10 Day by day, this book takes note of the milestones the ex-smoker passes along the road to recovery. Some body parts recuperate quickly, some slowly. For ease of reference, we collect together here some of the highlights in the progress of an ex-smoker. Twenty minutes after the last cigarette: Blood pressure, pulse, and body temperature return to normal. Eight hours later: Carbon monoxide level in the blood falls, allowing oxygen level to rise. Seventy-two hours later: The bronchial tubes relax, and breathing becomes easier. The lung power increases. Coughing decreases. Two weeks to three months: Circulation improves; stamina increases; lung capacity increases up to 30 percent Two Months: Chronic cough completely disappears One to nine months: Sinus congestion, fatigue, and shortness of breath decrease. The cilia regrow in the lungs. One year: Risk of heart disease falls to half that of a current smoker Five years: Risk of heat attack and stroke almost equals that of a never smoker Six years: Risk of bladder cancer becomes half that of a never-smoker Ten years: Risk of lung cancer drops to half that of a never-smoker Fifteen years: Risk of lung cancer drops to almost that of a never-smoker
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Post by judyb on Sept 7, 2004 11:15:02 GMT -5
DAY 7 "Just for today" is a key slogan in Nicotine Anonymous. "Just for today, I will not smoke." You may reassess the situation tomorrow, whereupon you may decide to smoke again. Thus, your only problem is getting through today. In the years to come, if you want to smoke, say to yourself, "Well, maybe tomorrow." Tomorrow, one hopes, you will decide you can get through tomorrow. This takes the chill off making a lifetime decision. The thought of forever may be too much to contemplate. And if tomorrow seems too close to forever, there's "just for the next 7 minutes I will not smoke." ------------------ DAY 8 Congratulations! Your first and worst week without cigarettes is over. It is not, however, time to relax your vigilance. Instead, count your blessings. You look better, you smell better, and you're welcome wherever you go. You are probably enjoying your food more, too. Few great cooks are smokers, as smokers generally lack both the passion for food and the nose for it. You may, however, now be demonstrating an obsession with food that you'd rather not have, and you should take certain precautions. If you crave sweets, suck on lemon drops or Life Savers. Bowls of sunflower seeds around the house are diverting. Keep plenty of fruit, juice, and ice water on hand, and fill the fridge with ready to eat vegetable snacks. You can use the vitamins; as a smoker, you needed more and absorbed less. And eat good square meals, remembering that the US Government recommends that we all eat five to seven servings of fruit and vegetables each day. This is no time to diet. Chew gum if you must, but bear in mind that some people find gum chewing even more irritating than smok
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Post by judyb on Sept 7, 2004 11:15:02 GMT -5
DAY 7 "Just for today" is a key slogan in Nicotine Anonymous. "Just for today, I will not smoke." You may reassess the situation tomorrow, whereupon you may decide to smoke again. Thus, your only problem is getting through today. In the years to come, if you want to smoke, say to yourself, "Well, maybe tomorrow." Tomorrow, one hopes, you will decide you can get through tomorrow. This takes the chill off making a lifetime decision. The thought of forever may be too much to contemplate. And if tomorrow seems too close to forever, there's "just for the next 7 minutes I will not smoke." ------------------ DAY 8 Congratulations! Your first and worst week without cigarettes is over. It is not, however, time to relax your vigilance. Instead, count your blessings. You look better, you smell better, and you're welcome wherever you go. You are probably enjoying your food more, too. Few great cooks are smokers, as smokers generally lack both the passion for food and the nose for it. You may, however, now be demonstrating an obsession with food that you'd rather not have, and you should take certain precautions. If you crave sweets, suck on lemon drops or Life Savers. Bowls of sunflower seeds around the house are diverting. Keep plenty of fruit, juice, and ice water on hand, and fill the fridge with ready to eat vegetable snacks. You can use the vitamins; as a smoker, you needed more and absorbed less. And eat good square meals, remembering that the US Government recommends that we all eat five to seven servings of fruit and vegetables each day. This is no time to diet. Chew gum if you must, but bear in mind that some people find gum chewing even more irritating than smok
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Post by judyb on Sept 7, 2004 11:14:36 GMT -5
DAY 5 By: Meditations for surviviing without cigarettes As long as you smoked, your body operated under a tremendous hindrance. It had to adapt not only to nicotine, but to the 4000 plus other chemicals found in burning tobacco (over 40 of which are known to be carcinogenic). That smoke you took in didn't just gum up your lungs, but passed immediately into your bloodstream. The carbon monoxide in the smoke displaced oxygen, making you tired and breathless. Nicotine sped up your heart rate and raised your blood pressure. When you lit a cigarette your body temperature also fell, and less blood flowed to your arms, legs, and feet. If you're feeling tingling now in your fingers and toes, it's because you're noticing improved circulation. If you still want a cigarette, try the 4 D's: Drink water, Delay, Deep-breathe, Do something else. The craving will go away in a couple of minutes -- If you don't smoke ------------------------------- DAY 6 You do exercise, don't you? Exercise lets you fully reap the sense of well-being that comes from not smoking. Exercise does well what the body does badly, which is to alleviate anxiety, depression, and restlessness. Both smoking and exercise give the brain's neurotransmitters a boost, but the effects of exercise are much longer lasting. A cigarette produces only a few minutes' reprieve from anxiety; a good workout creates genuine relaxation, lasting hours. For those who worry about getting fat, exercise is a critical part of the program. It's necessary to find an exercise you can bring yourself to do regularly. You can hate running and still like ice skating or racquetball or weight lifting or bicycling or swimming or yoga. Good old walking will do fine. An easy stroll is far better than nothing. In your early weeks of not smoking, you should try to at least one exercise break a day. The exertion cuts the craving for a cigarette, and there is satisfaction in making the most of your body's growing capabilities--now that it is no longer a smoking machine.
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Post by judyb on Sept 7, 2004 11:14:36 GMT -5
DAY 5 By: Meditations for surviviing without cigarettes As long as you smoked, your body operated under a tremendous hindrance. It had to adapt not only to nicotine, but to the 4000 plus other chemicals found in burning tobacco (over 40 of which are known to be carcinogenic). That smoke you took in didn't just gum up your lungs, but passed immediately into your bloodstream. The carbon monoxide in the smoke displaced oxygen, making you tired and breathless. Nicotine sped up your heart rate and raised your blood pressure. When you lit a cigarette your body temperature also fell, and less blood flowed to your arms, legs, and feet. If you're feeling tingling now in your fingers and toes, it's because you're noticing improved circulation. If you still want a cigarette, try the 4 D's: Drink water, Delay, Deep-breathe, Do something else. The craving will go away in a couple of minutes -- If you don't smoke ------------------------------- DAY 6 You do exercise, don't you? Exercise lets you fully reap the sense of well-being that comes from not smoking. Exercise does well what the body does badly, which is to alleviate anxiety, depression, and restlessness. Both smoking and exercise give the brain's neurotransmitters a boost, but the effects of exercise are much longer lasting. A cigarette produces only a few minutes' reprieve from anxiety; a good workout creates genuine relaxation, lasting hours. For those who worry about getting fat, exercise is a critical part of the program. It's necessary to find an exercise you can bring yourself to do regularly. You can hate running and still like ice skating or racquetball or weight lifting or bicycling or swimming or yoga. Good old walking will do fine. An easy stroll is far better than nothing. In your early weeks of not smoking, you should try to at least one exercise break a day. The exertion cuts the craving for a cigarette, and there is satisfaction in making the most of your body's growing capabilities--now that it is no longer a smoking machine.
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Post by judyb on Sept 7, 2004 11:14:07 GMT -5
By: Meditations for Surviviing without Cigarettes DAY 3 You have conferred tremendous benefits on yourself by quitting smoking. You've added not just eight years (on average age) to your expected life span, but eight much healthier years than you could look forward to as a smoker. Put to good use, they will be happier years, too. You are now in a position to get more out of life than you ever could as a smoker. That cloud of smoke stood between you and life's full experience. At the moment you may be coughing or clearing your throat more than ever before--so much that your chest may hurt. Be glad! You've recovered the ability to clear out blocked airways, which were stuck full of mucus. The clearing-out process lasts only a few days, and your old smoker's cough (the body's attempt to protect itself from the irritants in cigarette smoke) will be history in a few weeks. Fatigue during the day and wakefulness at night are normal withdrawal symptoms, not likely to last more than a few weeks. Intestinal upsents can also last weeks, but most of your other symptoms will pass in a day or two. The worst cigarette cravings should now be behind you. ------------------------------------------- DAY 4 Your worst physical withdrawal syjptoms should hav passed by now. if the only reason you smoked was that you'd once had the bad luck of becoming addicted to nicotine, you'd be home free. But people are not such fools that they smoke out of addiction alone. They smoke because smoking is rewarding. Chances are, you have a number of hurdles still to cross in your metamorphosis into a nonsmoker. In the past, smoking has helped you to regulate your moods, ignore pain, control excitment, ward off anxiety, and medicate depression. But as smoking provides only a distraction, not a cure, smokers tend to have a lont of unfinished business in their psyches. When someone stops smoking, he or she is apt to suffer most from the intensity of emotions. The uplifiting ones can be as intimidating as the anxious ones. Both scream "CIGARETTE"!!! The trick is to let these feelings rush by without succumbing to them. In time, you will learn to tend your emotions far more effeictely without cigarettes than you ever did with them.
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Post by judyb on Sept 7, 2004 11:14:07 GMT -5
By: Meditations for Surviviing without Cigarettes DAY 3 You have conferred tremendous benefits on yourself by quitting smoking. You've added not just eight years (on average age) to your expected life span, but eight much healthier years than you could look forward to as a smoker. Put to good use, they will be happier years, too. You are now in a position to get more out of life than you ever could as a smoker. That cloud of smoke stood between you and life's full experience. At the moment you may be coughing or clearing your throat more than ever before--so much that your chest may hurt. Be glad! You've recovered the ability to clear out blocked airways, which were stuck full of mucus. The clearing-out process lasts only a few days, and your old smoker's cough (the body's attempt to protect itself from the irritants in cigarette smoke) will be history in a few weeks. Fatigue during the day and wakefulness at night are normal withdrawal symptoms, not likely to last more than a few weeks. Intestinal upsents can also last weeks, but most of your other symptoms will pass in a day or two. The worst cigarette cravings should now be behind you. ------------------------------------------- DAY 4 Your worst physical withdrawal syjptoms should hav passed by now. if the only reason you smoked was that you'd once had the bad luck of becoming addicted to nicotine, you'd be home free. But people are not such fools that they smoke out of addiction alone. They smoke because smoking is rewarding. Chances are, you have a number of hurdles still to cross in your metamorphosis into a nonsmoker. In the past, smoking has helped you to regulate your moods, ignore pain, control excitment, ward off anxiety, and medicate depression. But as smoking provides only a distraction, not a cure, smokers tend to have a lont of unfinished business in their psyches. When someone stops smoking, he or she is apt to suffer most from the intensity of emotions. The uplifiting ones can be as intimidating as the anxious ones. Both scream "CIGARETTE"!!! The trick is to let these feelings rush by without succumbing to them. In time, you will learn to tend your emotions far more effeictely without cigarettes than you ever did with them.
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Post by judyb on Sept 7, 2004 7:22:28 GMT -5
GRRREAT to see the newbies' stats!!! Kudo's to you! Spent Labor Day at the beach - not smoking!!!
Six years, one month, two weeks, three days, 19 hours, 35 minutes and 27 seconds. 78428 cigarettes not smoked, saving $9,803.57. Life saved: 38 weeks, 6 days, 7 hours, 40 minutes.
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Post by judyb on Sept 7, 2004 7:22:28 GMT -5
GRRREAT to see the newbies' stats!!! Kudo's to you! Spent Labor Day at the beach - not smoking!!!
Six years, one month, two weeks, three days, 19 hours, 35 minutes and 27 seconds. 78428 cigarettes not smoked, saving $9,803.57. Life saved: 38 weeks, 6 days, 7 hours, 40 minutes.
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Post by judyb on Sept 7, 2004 11:11:40 GMT -5
Me too!!! I've got stairs that need vacuuming and windows that need washing!
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Post by judyb on Sept 7, 2004 11:11:40 GMT -5
Me too!!! I've got stairs that need vacuuming and windows that need washing!
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