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Girls' VersionHow to Quit Smoking
The decision to stop smoking can seem difficult, but with help, you can do it. If you've tried to quit smoking before and it didn't work, you can use what you learned before so you can be successful this time.
Why should I quit smoking?
Everyone knows that smoking can cause cancer when you get older, but it also has bad effects on your body right now. A cigarette contains about 4000 chemicals. Some are poisonous and at least 43 of those chemicals are known to cause cancer in humans. Some of the worst ones are:
- Nicotine: a deadly poison
- Arsenic: used in rat poison
- Methane: a component of rocket fuel
- Ammonia: found in floor cleaner
- Cadmium: used in batteries
- Carbon Monoxide: part of car exhaust
- Formaldehyde: used to preserve body tissue
- Butane: lighter fluid
- Hydrogen Cyanide: the poison used in gas chambers
Every time you inhale smoke from a cigarette, small amounts of these chemicals get into your blood through your lungs. They travel to all the parts of your body and cause harm.
In addition to the long term health risks, quitting may also bring some immediate benefits such as:
- Your breath will smell better.
- Food may taste better since your sense of taste and smell will return to normal.
- Your teeth may get whiter.
- You will have more money since you’ll no longer be shelling out your cash for packs of cigarettes.
- You may find it easier to do daily activities without finding yourself short of breath.
Okay, I've decided to quit... What can I do so I will succeed this time?
If you've tried to quit before, think about why it didn't work. What can you do this time to help yourself succeed?
- Tell your family and friends that you are quitting. Ask them to support you by not smoking around you and not offering you cigarettes.
- Throw out all your cigarettes, lighters, and ashtrays. If you're going to be a non-smoker, you won't need these things again.
- Talk to your doctor about nicotine replacement methods. Nicotine gum, patches, spray, and some new medications can really help people to stop smoking. However, for these products to work, it is important to use them the right way. Make sure someone explains to you how to use them correctly.
- Find someone you can call for those times when you feel like you want to smoke a cigarette. This person should know that you are trying to quit and can remind you of all the reasons why you decided to give up cigarettes.
What can I do so I won't smoke again?
The hardest part about quitting is breaking the habits that go along with it. For example, if you are used to smoking with your friends when you are hanging out together, it will be hard to hang around with them and not smoke. Try to avoid places and situations where you normally smoke. Remember to keep your goal of quitting in mind.
- Go to non-smoking places with your friends, like the mall or the movies.
- Don't drink alcohol. Alcohol will likely lower your willpower and increase your chances of having a cigarette.
- If your family smokes, ask them to avoid smoking in your room.
- Exercise. It will take your mind off smoking, make you feel better, and keep you healthy.
- Plan activities during the first couple of weeks to take your mind off smoking. It will be easier to quit if you keep yourself busy.
- Find healthy foods to munch on instead of smoking.
How will I feel when I'm quitting?
If you are a regular smoker, your body has gotten used to having nicotine and other chemicals around all the time. You will probably feel some symptoms of withdrawal when you stop smoking. This means that you may crave cigarettes, or you might just feel uncomfortable or nervous. Do something to keep yourself busy. If you feel hungry, snack on healthy foods.
When will the nicotine craving go away?
Within a week or two, the nicotine craving will go away and you will feel more like yourself. In the beginning you also might feel frustrated, moody, or depressed. These feelings will go away with time. After a couple weeks, you will be over the hardest part of quitting - the physical addiction, when your body feels like it needs nicotine. However, it may still be hard to resist having a cigarette. The habit of having a cigarette in your hand and smoking while you do certain activities, like hanging out with friends, can be difficult to break.
After I quit can I have a cigarette once in a while?
Many people get through the toughest part of quitting and mistakenly think that they can start smoking a cigarette once in a while again. Very soon, their old habits come back and they find themselves addicted once again. Quitting is difficult for most people so once you quit, make a commitment to yourself that you won't light up again!
Oops! I had a cigarette. What if I think quitting is too hard for me?
Quitting is a very hard thing to do, and it is not surprising that you might break down and have a cigarette at some point. The important thing is not to use this as a reason to become a regular smoker again. Think of it as a mistake and tell yourself that you won't let it happen again.
What happens if I really start smoking again?
If you try to quit and it doesn't work, don't give up. Quitting is very hard. Think about why quitting didn't work for you. Start thinking about what you can do to help yourself quit for good. Try quitting again in a few weeks and use what you learned from your first experience to make it work the second time.
Remember, millions of people have quit smoking, and you can too. You just have to believe you can quit. Quitting will help you to look and feel your best, and keep you healthy. Good luck!
Updated: 5/19/2008
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