CONQUERING THE SMOKING HABIT
Most smokers sincerely want to quit. They know
cigarettes threaten their health, set a bad example for their
children, annoy their acquaintances and cost an inordinate
amount of money. Nobody can force a smoker to quit. It's something
each person has to decide for himself, and will require a
personal commitment by the smoker. What kind of smoker are
you? What do you get out of smoking? What does it do for you?
It is important to identify what you use smoking for and what
kind of satisfaction you feel that you are getting from smoking.
Many smokers use the cigarette as a kind of crutch in moments
of stress or discomfort, and on occasion it may work; the
cigarette is sometimes used as a tranquilizer. But the heavy
smoker, the person who tries to handle severe personal problems
by smoking heavily all day long, is apt to discover that cigarettes
do not help him deal with his problems effectively. When it
comes to quitting, this kind of smoker may find it easy to
stop when everything is going well, but may be tempted to
start again in a time of crisis. Physical exertion, eating,
drinking, or social activity in moderation may serve as useful
substitutes for cigarettes, even in times of tension. The
choice of a substitute depends on what will achieve the same
effects without having any appreciable risk. Once a smoker
understands his own smoking behavior, he will be able to cope
more successfully and select the best quitting approaches
for himself and the type of lifestyle he leads. Because smoking
is a form of addiction, 80 percent of smoker who quit usually
experience some withdrawal symptoms. These may include headache,
lightheadedness, nausea, diarrhea, and chest pains. Psychological
symptoms, such as anxiety, short-term depression, and inability
to concentrate, may also appear. The main psychological symptom
is increased irritability. People become so irritable, in
fact, that they say they feel "like killing somebody." Yet
there is no evidence that quitting smoking leads to physical
violence. Some people seem to lose all their energy and drive,
wanting only to sleep. Others react in exactly the opposite
way, becoming so over energized they can't find enough activity
to burn off their excess energy. For instance, one woman said
she cleaned out all her closets completely and was ready to
go next door to start on her neighbor's. Both these extremes,
however, eventually level off. The symptoms may be intense
for two or three days, but within 10 to 14 days after quitting,
most subside. The truth is that after people quit smoking,
they have more energy, they generally will need less sleep,
and feel better about themselves. Quitting smoking not only
extends the ex-smoker's life, but adds new happiness and meaning
to one's current life. Most smokers state that immediately
after they quit smoking, they start noticing dramatic differences
in their overall health and vitality. Quitting is beneficial
at any age, no matter how long a person has been smoking.
The mortality ratio of ex-smoker decreases after quitting.
If the patient quits before a serious disease has developed,
his body may eventually be able to restore itself almost completely.