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Smoking and Quitting Practices
Approximately 95% of people who had been stopped or quitted smoking then relapsed within a year. This shows that learning to smoke is a piece of cake and in the case of people who want to stop smoking for a while or short period of time still something which is not far from the effort but trying to totally quit is something different also very difficult .


1 st July 2007 is the starting day

of strictly banned smoking

cigarette in the enclosured

public place.



There are some interesting forms quitting nicotine treatment:
1. Assessment and advice
The assessment and advice by practice nurse or GP, this brief form of pretty good treatment can help 10% of people completely succeed in quitting of smoking. In some studies have showed that talking with the ex-smoking who had been succeeded of quitting for long time also can affect the increasing motivation of numbers of quitting. More over, the personalized feedback about smoking or personalized self-help manual also encourage the quitting success .
2. Behavioral treatments
An intensive combined program focuses on the increasing helps, motivations and develops skills to resist the feeling of carving in order to contribute the successful nicotine quitting. The results have shown that after six months of time joining, one from seven people reached their goal by this program.
3. Nicotine replacement therapy (NRT)
Another effective studied method of reducing withdrawal symptoms and the cravings to smoke by taking the dosed of nicotine replacement into the body of already successful smoke-quitting people. This method is called NRT but the pregnant women need their doctor-consult before applying any types of NRT:
- Attaching on arm the nicotine transdermal patch next to skin and replace after time and some are progressively lower doses of nicotine and applied overtime. There are 10% of successful people applied over a year.
- Other types of nicotine therapy products; nicotine gums, lozenges, nasal spray, sublingual (under the tongue) tablets and the nicotine 'inhaler'. Some recent studies recommend the combination of NRT is more effective in helping of people’s permanent quitting than the solely NRT applying.
4. Bupropion
Bupropion (Zyban) is a non nicotine-based medication and antidepressant which provides the reducing of withdrawal symptoms and cravings. From the results of the evaluation studies reported that 30% of people are successful by this medication and they feel much easier to deal with the light-up withdraw symptoms or cravings. This is another alternative for people who do not want the nicotine replacement and any side-effect sufferings of NRT. In some cases, they had complained that this medication affected a dry-mouth and sleep-difficulty which were different by one another.
For the conclusion, although every method of nicotine quitting practice objectives to the same goal of helping, reducing the withdrawal symptoms and craving for the permanent smoke-quitting that is various in efficiency and regimes which provide certainly affects to different people’ health so we need to consult our doctor for ensure the suitable method.Beneficial effects
The beneficial effects of not smoking kick in quickly. Here's a timetable for noticeable change:
Time after last cigarette vs Beneficial health changes
20 minute : Blood pressure and heart rate return to normal
8 hours : Nicotine and carbon monoxide levels in blood
reduce by half, oxygen levels return to normal
24 hours : Carbon monoxide eliminated from the body,
lungs start to clear out mucus and other debris
48 hours : No nicotine left in the body. Ability to taste
and smell greatly improved
72 hours : Breathing easier. Bronchial tubes start to relax and energy levels increase
2 to 12 weeks : Circulation improves
3 to 9 months : Coughs, wheezing and breathing problems improve as lung function is increased by up to 10%
5 years : Risk of heart attack falls to about half that of a smoker
10 years : Risk of lung cancer falls to half that of a smoker ; risk of heart attack falls to the same as someone who has never smoked
Withdrawal symptoms
Withdrawal symptom : Duration : Proportion of people affected
Irritability/aggression : Less than 4 weeks : 50%
Depression : Less than 4 weeks : 60%
Restlessness : Less than 4 weeks : 60%
Poor concentration : Less than 2 weeks : 60%
Increased appetite : More than 10 weeks : 70%
Light-headedness : Less than 48 hours : 10%
Night-time awakenings : Less than a week : 25%
Craving : More than 2 weeks : 70%
Steps to Stop
- Make up your mind and soul to finally start.
- Asking for help without hesitation or shame.
- Ask people who never smoke around you.
- Ask the successfully smoke-quitting people who are stopped for long time.
- Wash your clothes clean to get rid of the smell of smoke.
- Decide you'll only smoke during odd or even hours of the day.
- List down your own reasons of becoming a non-smoker.
- Each day, keep on reminding yourself to postpone lighting your first cigarette by one hour.
- Make a contract with your partner or a friend to simultaneously stop with you.
- Draw up a plan and schedule of action and consider all the methods available.
- Try to smoke in a non pleasurable circumstance.
- Decide how many cigarettes you'll smoke per day, and have to pay for donation in every additional cigarette.
- Discipline strictly to smoke only whenever you really want and stop yourself before you light up out of pure habit.
- Don't empty your ashtrays. This will remind you how many you smoke, and the sight and smell of stale cigarettes butts will be very unpleasant.
- Don't think of never smoking again. Think of stopping in terms of one day at a time.
Keep yourself busy on the day you start or during the stop-smoking schedule; go to the cinema, take some exercise, or do something you've been putting off.
- Make an appointment to see your GP or practice nurse for the help and advices to quit.
Psychology and Mental
- Get more manual activities; walk instead of driving or taking the bus and use the stairs instead of the elevator. Exercise helps you relax and boosts morale.
- Change your routinely certain times of day or places to break the association of smoking.
- Avoid your smoker surroundings; try to join a new group of non smoking.
- A short walk can quash nicotine cravings.
- Put something other than a cigarette into your mouth. Try carrots, apples, celery, raisins, or sugarless gum.
- Tell all your friends and family that you've already quit - you'll be embarrassed if they catch you smoking.
- Stop carrying or hoarding cigarette in every places.
- Don't 'borrow' any cigarettes from other.
- Throw away all your cigarettes and matches, lighters and ashtrays.
- Visit your dental hygienist and have your teeth cleaned to get rid of tobacco stains.
- Enjoy having a clean taste in your mouth and maintain it by brushing your teeth frequently and using a mouthwash.
- Avoid a heavy intake of alcohol, caffeine, or other stimulants or mood-altering substances.
- Ask your family or surroundings to catch yours smoking up.
- Pay a heavy fine (if they catch you smoking) as a deterrent.
- Try to encourage your partner who smoke to quit, or not to smoke around you.
- Think positively - withdrawal can be unpleasant, but it's a sign your body is recovering from the effects of tobacco.

Temptation Dealing
- Keep yourself busy, put some other attention in your brain in stead of smoking; exercise, go for a walk, visit a friend or start a new project.
- Busy your hand by the full hobbies, entertainments or games in the leisure time.
- Ease withdrawal symptoms with nicotine replacement therapy (NRT).
- Change your routine shopping- avoid the convenient cigarettes-buying shops.
- After meals or snacks with something replace to a cigarette.
- Avoid smoker people - spend more time with non-smoking friends.
- Sip plenty of non stimulant fluids - keep a glass of water or pure fruit juice.
- When you intensely desire for a cigarette, clean your teeth or wash your hands to reinforce how pleasant it is not to smell of smoke.
- Have something useful for health in your mouth, nuts or carrot or celery sticks.
- Get rid of smoking habit while driving, sing favorite song along instead, or use public transport. - Think of positive affect resulted by non smoking; conserve the fresh air environment for your friends or family surroundings.
- Eating Habits Change
- Be careful what you eat - avoid fatty or salty snacks or foods.
- Help your body to get rid of nicotine - drink plenty of water, eat fresh fruit, vegetables, whole grains, and fiber-rich foods.
- Change your eating habits to help you cut down smoking by the incompatible with smoking things; for example, drink milk or fresh fruit-smoothie.
- Eat frequently small meals instead of three large ones, sit in a different chair.
- Find other ways to close a meal. Play a tape or CD, get up and make a phone call, or get into the habit of going for a short walk.
- Get up from the table and brush your teeth instead of smoking after meals.
- Try to avoid alcohol, coffee and other stimulant drinks that you associate with smoking.
Additional Advices
- Light incense or candles instead of a cigarette.
- Inhale air with a drinking straw of cigarette-size.
- Collect all your cigarette butts in a large glass container to remind you how much you smoked. - Take ten deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray. Repeat.
- Try to avoid negative thoughts about the difficulty of quitting; decide positively to succeed.
- Have a warm bath or shower, go for a walk or meditate whenever your cravings become overwhelming.
- Hold something else; a pencil, pen or toothpick in your hand for the sensation of having a cigarette.
- Identify the trigger - exactly what was it that prompted you to smoke? Decide now how you'll cope with it next time.
- Understand that withdrawal symptoms are temporary - they're healthy signs that your body is repairing itself from its long exposure to nicotine.
- Think of the savings - and the treats
- Make a non-smoking saving calendar for the first 90 days and fill in how much money saved each day.
- Take non smoking as good news to friends and family one day at a time and bank balance.
- Make a list of things you'd like to buy for yourself or someone else. Estimate the money you've saved by not buying cigarettes or tobacco and buy some presents.
- Buy yourself flowers to celebrate totally smoke-free days - you may be surprised how much you can enjoy their scent now.
Helping someone who's trying to quit
- Before they stop, ask what kinds of your help that they like; more attention or like to get on with it in peace.
- Understand what your friend's difficult going through if you give up something you depend on simultaneously.
- Boost their morale up by sending little 'well done' messages in the early weeks so the novelty of quitting wears off quickly.
- Spend time in smoke-free places, such as museums or galleries. From July 1, as smoking in enclosed public places will be banned throughout the UK.
- Let them sound off - nicotine withdrawal sometimes makes people irritable, so indulge the occasional bad mood.
- Celebrate some firsts for their party successes without smoking.
- Don't look at someone else's decision to stop as a criticism of you - they're doing it because it's right for them and you're free to do what you like.
- If you smoke yourself, be considerate - keep your cigarettes hidden and don't leave full ashtrays around. Try to smoke elsewhere, so that the smell won't make things more difficult to your friend.