Exodus from the smoking room: Will, belief and 5 simple steps to kick the butt for good
On No Smoking Day, decide to quit the habit and follow these effective steps.
By ET CONTRIBUTORS | Updated:
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Gradual reduction of cigarettes never works.
By Dr Rahul Bahot
Smoking is injurious and hazardous to health. From oral cavity to gastrointestinal and urinary tract, it is responsible for various types of cancer. The addiction to smoking is caused by the release of dopamine in the brain by nicotine when one inhales cigarette smoke.
Various methods have been described to quit smoking, but all fail because people start smoking again after a gap of a few months or years. Hence, it is difficult to sustain abstinence from smoking.
British author Allen Carr has devised a beautiful and most effective way of helping the patient to sustain abstinence from smoking. Some of the tips advised are as follows:
The Will, The Belief And The Way
Decide the last date of smoking, and beyond this date to be determined not to touch even a single cigarette. 1. The will
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The decision to quit smoking. The most significant step in the way to quit smoking is the self-decision of the patient to quit smoking
2. Belief matters The second and the next important step is to believe, visualise and know that you can quit smoking yourself. Once you have decided to quit smoking, it's time for action.
3. The way Initiation of action
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Step-By-Step Guide To Kick The Butt:
A. Set a target date
Decide the last date of smoking, and beyond this date to be determined not to touch even a single cigarette.
Gradual reduction of cigarettes from a packet to few and from few to none never works.
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B. Reinforce happy thoughts
Rejoice over the fact that you decided to quit smoking and behave as if you already quit smoking.
Do not brag about your smoking habits or try to remember the smoking days.
Do not keep the cigarette pack within the reach. C. Remember the diseases Constantly remind yourself of the diseases caused due to smoking, and try to visualise those diseases. This will create hatred and negative energy towards smoking.
D. Standing in the trial of craving
Typically, cravings are associated with the time, and the activity of smoking during the routine. So when the time comes, divert your attention and get involved in some activity which takes away the focus from smoking.
Resist the urge to smoke even a single cigarette. Once you withstand the craving for a cigarette for a few days, the craving gradually disappears.
Avoid nicotine replacement therapy for they seldom work. The faster we realise and embed the belief that we do not need cigarettes to survive or enjoy, and divert attention to some other activity, more are the more chances of success in standing trial for craving.
The most important essence is to break the habit of smoking and to successfully overcome the cravings.
Do not keep the cigarette pack within the reach but discard them to avoid falling into the temptation to smoke.
E. Continuing to abstain
You will remain a happy non-smoker provided: 1. You never doubt your decision. 2. You don't wait to become a non-smoker. If you do, you will merely be waiting for nothing to happen, which will create a phobia. 3. You don't try to think about smoking or wait for the 'moment of revelation' to come. Either way, you will merely create a phobia. 4. You don't use substitutes. 5. You see all other smokers as they are and pity them rather than envy them.
The above steps will help smokers quit the habit successfully.
(The author is Consultant Chest Physician at Jaslok Hospital and Research Centre)
World No Tobacco Day: Smoking Can Hurt Eyes, Bones And Brain
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Most smokers believe smoking is cool. No matter how you indulge in it, tobacco is harmful to your health. Tobacco contains over 7,000 toxins and 70 known carcinogens (chemicals that increase cancer risk) and can damage nearly every organ of the body.
Dr Sachin Kumar, Senior Consultant - Pulmonology at Sakra World Hospital explains how smoking affects every part of your body.
The next time you are tempted to take a drag, just pause for a minute and think of the consequences of your indulgence.
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(Disclaimer: The opinions expressed in this column are that of the writer. The facts and opinions expressed here do not reflect the views of www.economictimes.com.)
