It is hard enough to quit smoking in the first place, but how do you accomplish your goal without spending a lot of money? There are all kinds of products out there that hit your pocket book like gum, patches and medications, but even those can fail without the right psychological framework. In fact, it is possible to stop smoking without using any of those products that are marketed as the only solution to your problem.

The first step is to identify the why of quitting tobacco. Basically, cessation is the single most important factor in improving the quality and length of a smoker’s life. If that isn’t enough reason to quit, maybe improving the quality and length of family member’s lives will sustain you. The next step is to identify what you are up against. Mark Twain made a good illustration, “Quitting smoking is easy. I’ve done it a thousand times.” The reason it is so hard to quit smoking is the highly addictive drug found in cigarettes called nicotine. You are going to experience withdrawal symptoms that will make you want to give up. These include any of the following:

• tiredness
• headaches
• reduced concentration
• irritability
• anxiety
• trouble sleeping
• dizziness
• depression

Nicotine is a nasty combination of physical and psychological addictions. The bad news is that you are going to have to deal with both. The good news is there is help for you.

Now, let’s focus on the rewards of quitting. The long term benefit is you will live longer and get sick less. The immediate rewards of smoking cessation include: heightened sense of smell, improved taste of food, better smelling breath, and reduced body odor, yellow coloration diminishes, and physical stamina increases. Another enormous benefit is the cost savings you will enjoy.

Let’s get down to business and discuss the key elements in quitting cigarettes for good. Smokers need to make the decision to quit and set a quit date. This includes believing that you can in fact quit and that you will give your best effort to do so. Make sure your quit date is not too far off to prevent yourself from rationalizing your way out. Then you need to prepare for your quit day by telling friends and family for support, getting rid of all items related to cigarettes like ashtrays and lighters, and stocking up on substitutes like hard candy, carrot sticks, cinnamon sticks, and sugarless gum.

After you begin, you will need to deal with withdrawal. The most difficult part is the mental association of smoking with nearly every activity that you do. These activities can make it easy to grab a pack of smokes and start up again. You can help avoid these associations by avoiding temptation, changing your habits, participating in stress reducing activities like a hobby or exercise, breathing deeply, and rewarding yourself for overcoming urges. One other item can significantly increase your chance of quitting and that is avoiding alcohol. One glass of wine with dinner might be OK, but anymore and you could easily lose control. After all, don’t most people smoke when they drink?

Pregnant smokers may “program” their children to become smokers, suggests research published in Tobacco Control. The authors base their findings on over 3,000 mothers and their children, who were part of a long term pregnancy study in Brisbane, Australia (MUSP) in 1981.

They assessed the smoking patterns of liveborn children when they reached the age of 21 in relation to the behaviour of their mothers during the pregnancy.

Around a third of the women said that they had smoked during their pregnancy.

The proportion of the children who took up regular smoking was greater among those whose mothers had smoked during the pregnancy than among those whose mothers had not.

Children whose mothers had smoked while pregnant were almost three times as likely to start smoking regularly at or before the age of 14 and around twice as likely to start smoking after this age as those whose mothers were non-smokers.

Smoking patterns among children whose mothers stopped smoking while pregnant, but then resumed the habit, were similar to those whose mothers had never smoked.

The findings held true even after adjusting for other factors likely to influence the results.

Take it from someone that’s tried every method he could find. So far;

• The patch (so many times I lost count, as a matter of fact there are some sitting on my desk right now)

• Hypnosis (2 times)

• Acupressure

• Acupuncture (with and without the little burning and smoking sponges on the needles)

• Laser therapy

• The pill (Zyban/wellbutin)

And last but not least a Psychiatrist (I’m trying to kill myself slowly, I must be nuts) all to no avail, in other words, nothing worked, I would tell myself anything to keep smoking or to start again. Things like: I like it, most of what the non smoking camp says is vastly exaggerated, I’ll quit tomorrow, everyone dies of something, live well, eat right die anyway. Do any of these sound familiar? Of course they do if you are a smoker you have more than likely said one or more of these things to yourself a number of times.

The success rate for most of these things is EXTREMELY LOW, somewhere in the neighborhood of 15% in English that means that for every 100 people that use one of these methods to quit 85 of them start smoking again within a year.

One of the facts that you generally won’t hear is that almost all of the supporters of these methods for smoking cessation either work directly for, or are PAID CONSULTANTS for the companies that manufacture these products, so much for an un biased opinion.

First let me give you some insight, for nearly 40 years I smoked between 1 and 1 ½ packs of cigarettes each and every day, I do not smoke, but I will always be a smoker, so I can’t EVER have another Smoke without becoming an instant full time smoker again. it’s like the old statement 1 is too many and a thousand is not enough.

Smoking may just start off as a bad habit but it can soon become an addiction. Each cigarette contains Nicotine which is the addictive part. Once you are addicted you start to enjoy the feeling smoking gives you, making it harder to stop as your body begins to crave the next nicotine fix. Any treatment to stop smoking is useful but you will still need willpower to quit, as most products will not break the habit of smoking but will help with the urge.

Nicotine withdrawal products give your body the nicotine it is craving, but without all the other chemicals contained in tobacco that damage your health. Throughout the course they then help to slowly reduce your dependence on nicotine and will double your chances of successfully giving up smoking. There are many different options of Nicotine Replacement Therapy (NRT) available from a pharmacy without prescription.

Nicotine patches contain nicotine and come in different strengths. They are like oversized plasters that you apply to your skin daily. They are generally applied on waking and removed before you go to sleep, so you get about 16 hours worth of slow absorption. You generally start with patches that contain the higher strength of nicotine for the first few weeks and then start using patches with a lower strength to gradually wean you off nicotine altogether. Most people require a course of 8-10 weeks.

Nicotine gum contains a nicotine compound called nicotine polacrilex. A piece of gum is chewed slowly over about 30 minutes whenever you feel the urge for a cigarette. The nicotine is slowly released into the mouth and then absorbed into the body. A maximum of 15 pieces are allowed during any 24 hour period but this depends on the strength of the gum.

Nicotine inhalator, also known as an inhaler, looks a little like a plastic cigarette and contains a nicotine cartridge. Whenever you feel the desire for a cigarette it delivers a measured puff of vapour. It can help break your habit of smoking as well as beating the urge to smoke. This is why these inhalers have been proven to be a successful treatment to stop smoking for so many people, as it acts as a cigarette substitute. A maximum of 12 cartridges are advised during any 24 hour period but always follow the product directions.

Nicotine lozenges contain nicotine polacrilex and come in the form of a hard sweet. Each lozenge acts as a dose and needs to dissolve in the mouth over about 30 minutes. Take a lozenge when you feel the urge to smoke but never exceed the maximum dose as stated on the product. The nicotine is delivered to your brain within minutes, as opposed to the patch which takes hours. One of the drawbacks with this style of NRT is that your mouth and gums can get quite sore.

Nicotine hand gel is a topical gel designed to replace cigarettes. It contains an extract of Nicotiana spp and is an invisible and odourless gel that can be used anywhere. Just dispense the gel into the palm of your hand and rub it in. Once absorbed your cigarette craving can be satisfied in about a minute.

Nicotine nasal sprays contain nicotine and deliver an instant relief for nicotine cravings. Just spray into one nostril to counteract the withdrawal symptoms of giving up smoking. Particularly useful for heavy smokers due to its rapid absorption into the body.

Nicotine tablets containing nicotine act as a replacement for your nicotine craving. Easy to use, each tablet is taken orally (according to the directions on the packet) before dissolving and gradually being absorbed into the body over a period of time.

Nicotine capsules are designed to help relieve some of the withdrawal symptoms you may experience when giving up smoking. They contain no nicotine but a combination of Quinine, Camphor, Eucalyptus and Menthyl valerate which reduce irritability and reduce cravings. It has been proven to be very effective with the initial withdrawal symptoms.

A simple easy to follow dissertation that I hope may lead you to a complete cessation of your addiction to nicotine and cigarettes. This essay is designed to help you to make conscious decisions in your personal life that will enable you to stop smoking permanently. This will require you to show the strength to take 100% responsibility for your health, your career, your finances, your relationships, your emotions and your habits. All these things are affected by an addiction to cigarettes and cigars.

You will need to take a hard look at yourself, consciously deciding what the triggers are that compel you to smoke and then to discover what action is most likely to help you to quit permanently and for the positive personal development of your life and consequently that of your family, friends and associates.

You will learn practical ideas to make important changes in your life which when acted upon will help you to conquer your nicotine addiction and give you the confidence to face a new positive future free of nicotine and cigarettes.

Most importantly I will give you the inside information on how I quit a 25 year long habit, using simple, easy to follow thought processes which has guaranteed me a better, healthier and more personally rewarding life with an increased life expectancy and a significant increase in my standard of living. I have achieved this after several failed attempts, some of them prolonged but now my life simply cannot support cigarettes and nicotine. I rationalized why I smoked in the first place, understood its utter folly and by looking deeper at the reasons behind addiction chose a nicotine free life. A personal REALIZATION had taken place.

REASONS PEOPLE SMOKE

At this early stage in the program accept that you must identify in yourself just how you started your nicotine habit and determine what type of smoker you are.

1. THE SOCIAL SMOKER – you smoke because others around you do and because it helps you to relax in social situations and to behave with more confidence.

2. THE STRESS COPING SMOKER – you smoke to help you cope with the stresses of life – whether they occur in the workplace, at home or in personal relationships.

3. THE CHIC SMOKER - you smoke because you believe it gives you a perceived cool, savoir faire feeling, attitude or look.

4. THE SENSUAL SMOKER – you smoke because you enjoy the whole ritual of smoking and the physical sensations experienced.

Of course if you are like I once was, you may identify with more than one of these stereotypes – if you do, just recognize it and accept it.

Do not be frightened or put off the idea of quitting simply because you have seen in yourself the roots of your own nicotine addiction. Face up to it, see it for what it is but most importantly determine once you have accepted your smoking origins that these smoking characteristics are neither desirable nor positive. Keep this notion at the back of your mind throughout your reading of this tutorial. However, this understanding will not in itself stop you from smoking but I promise that at a later stage it will empower you to keep your focus and maintain your willpower, as your new nicotine free life re-emerges.

This will happen. It will happen because as your addiction to nicotine starts to wane, you will be better placed to deny your own reasons for smoking, seeing them as excuses. You will become far less tolerant of them and be able to rationalize and see them for what they are – NONSENSE.

Hypnosis helps people stop smoking in a different way than prescription drugs or nicotine replacement therapy. Although people who stop smoking through hypnosis could use one of those aids to help with their physical addiction, study groups have been successful without them.

In a recent study at Scott and White Memorial Hospital and Clinic in Texas, 40% of the participants were able to quit smoking within the first week of receiving a hypnotic suggestion and six months later they had not returned to smoking. Over the years, several separate studies have shown that people can stop smoking through hypnosis.

Like other forms of behavioral therapy or professional counseling, hypnosis is completely safe. There are no negative side effects. This is a big plus for people concerned about the side effects of nicotine replacement therapy and prescription drugs for smoking cessation.

Hypnosis helps people stop smoking by “reminding” them of their own motivations to quit. A hypnotic suggestion is like a reminder. The therapist (or a recording, if you are using a self-hypnosis plan) repeats “stop smoking suggestions”, while you are in a very relaxed state.

In some people, a trance-like state is experienced and specific suggestions are not consciously remembered. But, most people remember the feeling of being “under”, as well as the therapist’s voice and the things that he or she said.

As with other plans, in order to successfully stop smoking through hypnosis, a person must have a desire to quit and most people do. But, because there are always temptations, sometimes the desire is forgotten. It may take a little time, but it is easy to identify the times when you are most likely to “forget”.

Sometimes it is possible to avoid those things that cause the most temptation or are most likely to cause forgetfulness. For those situations that cannot be avoided, the hypnotic suggestion helps maintain the mental awareness of the desire and motivation. In other words, hypnosis helps people stop smoking by helping them to concentrate on their goal; to quit smoking.

People who stop smoking through hypnosis may still have some withdrawal symptoms, if they are physically addicted, and nicotine is one of the most addictive substances known to man. But, if a person can stop smoking for as little as two weeks, then they have “beat” the physical addiction.

Patches, gums and other types of nicotine replacement therapies are often ineffective because they simply prolong the addiction to nicotine. In order for them to be effective, people must remember to cut back on the amount that they use every day. So, once again, it comes down to remembering the motivation and desire.

The Zyban stop smoking medicine is actually an antidepressant. In the United States, it is approved for use in the treatment of depression, for seasonal affective disorder and for smoking cessation. The generic names used for the drug are Bupropion and Amfebutamone.

The brand name, when sold as an antidepressant in the United States, is Wellbutrin. In the United Kingdom, it is only approved for use in people who want to quit smoking, not for the treatment of depression or other disorders. It has no legal status in other countries.

What does it do?

It is believed that nicotine increases the production of chemicals in the brain that make people “feel good”. One of these chemicals is called dopamine. Only some nervous cell receptors in the human body are affected by nicotine, causing them to send out signals that cause dopamine release.

First, the Zyban stop smoking medicine prevents dopamine from breaking down so quickly in the system. It also contributes to the release of another “feel good” chemical known as serotonin, so it may alter and improve a person’s mood.

Second, it has been shown to prevent cells from receiving the nicotine, at least partially. People have less desire to smoke, because the nicotine no longer produces the desired effect.

Some people are concerned that they will gain weight if they quit smoking. Studies have shown that Bupropion may prevent weight gain, at least on the short term. In the long run, increasing physical activity helps many people quit smoking and naturally prevents weight gain.

What it does not do?

The Zyban stop smoking medicine only addresses the physical dependency or addiction that some people have for nicotine. It does not address the habits or lifestyle issues that make people “want” to smoke.

It is not a type of nicotine replacement therapy, like the patch or the gums. It will not completely stop a person’s desire to smoke. The majority of the studies have shown that it reduces the desire to smoke by about 30%. Counseling and/or changing behavior is needed, if a person really wants to quit.

Side Effects

Compared to the health risks associated with smoking, the side effects of the Zyban stop smoking medicine seem minor. Some people experience dry mouth, which typically follows smoking a cigarette anyway. Nausea, insomnia, shaking, excessive sweating and ringing in the ears have also been reported.

The major risk that has been associated with Bupropion is seizure. Wellbutrin was originally approved for the treatment of depression in 1984, but had to be removed from the market in 1986, due to an increased risk of seizure.

The manufacturer, GlaxoSmithKline, was able to show that the risk of seizure was related to the daily dosage. At 600mg/day the risk of seizure is 2%. At 100-300mg per day, the risk is about one tenth of a percent. So, the FDA allowed the drug to be re-released in 1989, with a maximum dosage of 450 mg/day.

So when is the best time to quit smoking? Now of course! Studies show that people who give up on the spot succeed more than people who plan it. Makes sense right? But with more & more smoking bans happening across the world now is the best time to smoke that last cigarette.

But what’s the best way to give up? Which method works the best? Patches, Hypnotherapy, willpower? All have worked well for people but what works for you could be completely different. You should decide on a technique and stick to it. Willpower obviously is the biggest component. If you have willpower you can do anything. Or so they say!

Did you know in 1972 half of all adults in the UK were smokers? By 1990 this number had fallen to a third. At present just under a quarter ok UK adults are smokers. Less than half the amount as in 1972! Smokers may not know that giving up does more than lessen your chances of lung and heart dieses. It can make you feel more energetic and healthier, improve blood circulation. Improve your sexual health and fertility. And make you look younger! Then of course there’s the passive smoking. Did you know that 17,000 children under five years old are admitted to hospital each year, due to illness caused by there parents smoking?

One of the holy grails of the pharmaceutical industry is to design a drug that would cure or, otherwise significantly reduce nicotine cravings i.e. cure smoking. There are 48 million smokers in the U.S. and 45 million of them would, surely, give anything to quit. So, to conquer that market would mean immeasurable wealth to the victor. With this in mind, there is a potential blockbuster drug currently making its way through the regulatory hurdles that shows promise: Varenicline.

There are as many treatments for smoking as there are brands of cigarettes. These include patches, gums, lozenges, hypnosis, acupuncture and even an anti-depressant, Zyban. Zyban wasn’t originally developed as a smoking cessation drug but as a treatment for depression. A side effect was observed- people on this drug smoked less. It has been moderately successful.

Most over-the-counter treatments involve the slow weaning of the patient from nicotine, while this new drug, Varenicline, attempts to block the receptors in the brain that trigger the cravings in the first place. A novel solution, it seems, to a perplexing problem.

As a smoker and having tried everything, I am currently most satisfied with my Commit lozenges. Ultimately though, these lozenges merely replace smoking as my preferred method of ingesting nicotine - something my lungs, but not my pocketbook are quite appreciative of. Now, I would have no problem continuing with these lozenges, but they are quite expensive and do nothing to end my addiction. I was hoping that this new drug, Varenicline, would allow me to kick the habit for good.

Well, the study results are in and here they are:

22% — smoking abstinence rate after 1 year of patients given Varenicline
16% — smoking abstinence rate after 1 year of patients given Zyban
8% — smoking abstinence rate after 1 year of patients given a placebo

Hardly earth shattering numbers was my initial response. There barely seems a difference between Zyban and Varenicline – 1 out of 6 quitting for Zyban vs. 1 out of 5 for Varenicline. It’s too early to draw any conclusions, but it does initially appear, that we might have to wait awhile longer for the elusive smoking cure to be as simple as swallowing a pill.

According to one of the researches, it has been found that the smell and taste of cigarettes play a greater role in women’s smoking behavior than in that of men.

In the first half of the 20th century, lung cancer in women was extremely atypical. In addition to that smoking wasn’t very ubiquitous. Unfortunately, that soon changed when the tobacco industry started targeting women. In 1964, the first Surgeon General’s Report on Smoking and Health was released and it became clear that smoking was a deadly habit which engulfed 45 percentages of women all over. A media campaign followed and smoking rates began to fall, as did tobacco industry profits.

Lung Cancer

By 1987, lung cancer had outdone breast cancer as the leading cause of cancer deaths in women. Today, more women die each year from lung cancer than breast cancer, uterine cancer, and ovarian cancers combined. In fact, lung cancer among women is now considered a scourge, killing almost 75,000 in the US last year. Women appear to be more vulnerable to lung cancer than men, and they tend to get it at younger ages.

Other Smoking influenced Diseases in Women

• Heart disease
• Stroke
• Lung cancer
• Emphysema
• Oral cancer
• Uterine cancer
• Breast cancer
• Bladder cancer
• Rectal cancer
• Colorectal polyps
• Osteoporosis
• Infertility
• Early Menopause
• Miscarriages
• Stillbirths

Family Matters

Smoking is not just bad for women; it’s bad for their families and future families as well. Smoking can cause infertility in women. If a woman becomes pregnant, smoking increases her risk of miscarriages, stillbirths and premature births. Mothers who smoke during pregnancy are also more likely to have babies with asthma, sleeping disorders and chronic ear infections than non-smoking mothers.

Cosmetic and Other Considerations

Ironically, teens and young women often think smoking is sexy and glamorous. However, the consequences — such as stained fingers and teeth, tooth loss, gum disease, bad breath — are anything but sexy and glamorous. Smoking also hastens the aging process most likely because of its adverse effect on estrogen.

Old Habits Die Hard

Women and girls are not only more susceptible than men to the negative consequences of smoking; they are more likely to become addicted to cigarettes even when smoking comparable amounts.

Nicotine is one of the most addictive substances known to a man…and woman.