Withdrawal Symptoms of Quitting Smoking

Posted on May 6, 2011 by admin

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quit smoking acupuncture withdrawal symptoms

It’s important to be prepared for the withdrawal symptoms that typically occur in the difficult early stages of giving up smoking.

What are withdrawal symptoms?
Withdrawal symptoms are physical and mental changes that occur following suspension of drug use. They are usually temporary and are the result of the body and mind becoming adaptated to long-term drug use. If the body has been under the influence of a powerful drug for a long time, and it no longer receives its usual ‘fix’, it undergoes a readjustment period which is felt as withdrawal symptoms. Continue reading →

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How to Quit Smoking With Acupuncture

Posted on May 6, 2011 by admin

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quit smoking acupuncture quittingAcupuncture as an alternative approach to smoking cessation has a growing number of converts. In fact, acupuncture is often a court mandated treatment for drug addicts because of its ability to reduce cravings and alleviate withdrawal symptoms such as irritability, anxiety and difficulty concentrating. Continue reading →

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Getting ready to quit

Posted on May 6, 2011 by admin

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how to quit smoking acupunctureYour best chance of success is to stop smoking completely (cold turkey) rather than slowly cutting down.

1. QUIT DATE – Decide the date on which you are going to stop.

2. GET SUPPORT - Family, friends and workmates can be a big help to someone who wants to stop smoking.

3. IDENTIFY DANGER AND FIND SOLUTIONS – Ask yourself “What is the cigarette that is hardest for me to do without.  These are the cigarettes you are likely to miss most when you quit.

4. PLAN YOUR “SURVIVAL KIT” – You’ll need substitutes for your cigarette. If you need something to put in your mouth try sugarfree chewing gum or carrots. Keep your hands busy by playing with a pencil or worry beads.

5. START SAVING YOUR CIGARETTE MONEY – Every day put the money you would have spent on tobacco in a jar and watch it grow.

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Smoking is an extension of your body

Posted on May 6, 2011 by admin

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quit smoking cigarettes acupunctureIf you’re this kind of smoker, you’re probably no longer getting much satisfaction from your habit. Unlike people who smoke for pleasure, you might not miss it too much if you stopped. The following tips can help break those ingrained smoking patterns:

  • If you’re not ready to give up completely yet, try cutting down gradually. Smoke fewer cigarettes each day or only smoke them halfway down. Inhale less often and less deeply. After several months it should be easier to stop completely.
  • Change your smoking routines to make yourself more aware of when and how much you’re smoking. Keep your cigarettes in a different place. Smoke with your opposite hand. Don’t do anything else while smoking. Limit smoking to certain places, such as outside or in one room at home.
  • When you want a cigarette, wait one minute. Think of something else to do instead of smoking.
  • Be aware of every cigarette you smoke. Ask yourself: Do I really want this cigarette?
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Smoking is a fix

Posted on May 6, 2011 by admin

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tips to quit smokingLike many smokers, you may be addicted to the nicotine in tobacco, and when you give up, you’re likely to go through a withdrawal period. This typically involves both physical symptoms (tiredness, irritability, headaches, anxiety) and an emotional need for a cigarette.

It isn’t easy to get over an addiction to tobacco, but many people have succeeded, often on a second or third try. The longer you stay nicotine-free, the less of a hold it will have over you. The following tips are intended to help an addicted smoker make it through withdrawal and give up for good:

  • Ask your doctor or pharmacist about pharmacological aids (like Zyban, or nicotine replacement devices) to help you avoid withdrawal symptoms.
  • Smoke more than you want to for a day or two before you quit. This ‘overkill’ may help spoil your taste for cigarettes.
  • Go ‘cold turkey’. Tapering off gradually probably won’t work for you, because the moment you put out one cigarette you begin to crave the next.
  • Tell family and friends you’ve stopped smoking. Ask for help if you need it. Keep away from cigarettes completely. Get rid of ashtrays. Destroy any cigarettes you have. Try to avoid smokers and smoking venues.
  • Think of yourself as a non-smoker, and act like one. Put up ‘No Smoking’ signs, and encourage others to stay smoke-free.
  • Remember that physical withdrawal symptoms, unpleasant though they may be, only last about two weeks.
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Smoking is a tranquiliser

Posted on May 6, 2011 by admin

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quit smoking acupunctureThe irony of using cigarettes to calm down is that the way they act on your body makes you more tense. Nicotine, far from helping relieve stress, may actually cause it. Smokers can go into nicotine withdrawal between cigarettes, which gives them false perception that the next cigarette is the solution. In fact, the previous cigarette was the problem – it’s a vicious cycle.

If you’ve used cigarettes as a crutch to get you through bad times, you need to find other ways to cope with stress. Otherwise, you’ll likely want to smoke again whenever problems arise. These tips may be helpful:

  • Use relaxation techniques to calm down when you’re angry or upset. Deep breathing exercises, muscle relaxation, and imagining yourself in a peaceful setting can all help.
  • Get enough rest. Make time each day to relax, no matter how busy you are: have a bath or massage, listen to soothing music or take a nap.
  • Exercise regularly. Exercise helps to relieve tension and lighten depression.
  • Remember that smoking won’t solve or alleviate a problem that’s causing you stress. Work out what will, and act on it. If you feel you’re not getting anywhere, talk to friends about it, or consider seeing a therapist or counsellor.
  • Identify situations that stress you out and might tempt you to smoke, and try to avoid these.
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Smoking is a delicious titbit

Posted on May 6, 2011 by admin

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obama-smoking-quit-acupunctureAlmost two out of three smokers say they just plain enjoy smoking. When you associate smoking with ‘good times’, it can strengthen your habit further. Keep reminding yourself about the benefits of not smoking, and get into the habit of enjoying yourself without tobacco:

  • Focus on the pleasures of being tobacco-free. Notice how good food smells and tastes; how you feel (and smell) fresher; how it’s easier it to walk, run and climb stairs; and maybe even how powerful it feels to be gaining control over the urge to smoke.
  • Spend the money you save on cigarettes on other pleasures, like buying yourself something you really want, or giving a dinner party.
  • Remind yourself that the health benefits of giving up smoking will mean that you’re far more likely to be able to enjoy life’s other pleasures more, and for longer.
  • ‘Good times’ for many people involve alcohol, which many smokers find makes them smoke more. Swop some of your nights out in bars or clubs for activities where you can’t or are less likely to smoke or drink, like going to the cinema.
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Smokers test

Posted on May 6, 2011 by admin

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quit smoking acupunctureUnderstanding why you smoke is an important step in giving up. There may be more than one reason, of course. Click on any of the following statements that apply in your case, for some insights and tips:

I think of a cigarette primarily as:

1. An ‘upper’.
It feels like it gives me more energy. I smoke when I have to keep on the go, to wake up in the morning, or when I need a ‘pick-me-up’.
Yes – Click here for insights and tips if you use nicotine as a upper.
No – Continue to the next question.

2. Security.
It “feels right” to have a cigarette in my hand or mouth. I feel more at ease socially when I’ve got something to do with my hands. I enjoy the whole process: taking a cigarette out of the pack, lighting it, watching the smoke when I exhale.
Yes – Click here if this sounds like you.
No – Continue.

3. A treat or delicious titbit, like good chocolate or fine brandy.
I smoke because it’s pleasurable. I associate it with good times, and that’s when I really feel like a cigarette – when I’m feeling comfortable and relaxed. A smoke just seems to make the moment better.
Yes– Click here if you use cigarettes as a treat.
No – Continue.

4. A tranquilliser.
I use smoking to help me relax if I’m tense or upset. When I’m stressed out, angry or depressed, a cigarette makes me feel better.
Yes – Click here if you use cigarettes as a tranquilliser.
No - Continue.

5. A fix.
I’m addicted; I constantly crave cigarettes. When I run out, I can’t concentrate on anything properly until I get more. I’m very aware of not smoking when I don’t have a cigarette in my hand.
Yes – Click here if you use cigarettes as a fix.
No – Continue.

6. An extension of my own body.
Smoking is a habit, something I do more or less automatically without being fully aware of it a lot of the time. Sometimes I light up a cigarette without realising I’ve got one burning in an ashtray, or I find a cigarette in my mouth and don’t remember putting it there.
Yes – Click here if you light up a cigarette automatically.

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Smoking is my security

Posted on May 6, 2011 by admin

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stop smoking quit smoking acupunctureMany people find the rituals involved with smoking calming and satisfying. Others handle cigarettes as a way to feel less self-conscious in public. Look for alternative rituals:

  • Find alternative objects to handle. For instance, you could keep a pen and pad in your pocket or on your desk. When you want to reach for a cigarette, pick up the pen instead. Write down your reasons for giving up smoking, or just doodle. You could also handle a coin in your pocket, twist a ring or play with your necklace.
  • Don’t confuse hunger with the desire to put a cigarette in your mouth. Eat regular meals and keep snack foods (preferably healthy, low-calorie ones) on hand. Sucking sweets or mints (preferably sugar-free) can be very useful.
  • Do something else that keeps your hands busy, such as knitting or carpentry. Some people have turned to the yo-yo or practised making cat’s cradle as a smoking substitute.
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Nicotine is a stimulant

Posted on May 6, 2011 by admin

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nicotine quit smoking acupunctureThe nicotine in tobacco is a stimulant, and it can make you feel temporarily more alert. In the long term, though, smoking drains your energy. It makes ordinary physical tasks like housework or climbing stairs tiring. Try these tips to boost your energy instead:

  • Get enough rest. With a good night’s sleep you’re more likely to feel fresh and alert.
  • Exercise regularly to raise your overall energy level.
  • Take a brisk walk instead of smoking if you feel sluggish. Physical movement is a drug-free stimulant.
  • Eat regular, nutritious meals. Smaller meals spaced throughout the day are better than three large ones for keeping energy levels constant.
  • Drink plenty of fluid; water is best.
  • Boredom can make you feel dull and lethargic, so take regular breaks (just not smoke breaks) from tedious tasks.
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