im gonna quit.......
REALLY...this time really gonna quit.....trying my best......14hours past liao
still chewing my chewig gum...=D
though feeling half dead
hahaha~~*~~~~
im gonna quit!!!!!!!!!!
reallyreally......
to all smokers...
im a non smoker now....
my fwen sent me this stuff....
Dealing with Smoking Withdrawal
Hang in There - Smoking Withdrawal
You've just quit smoking and you're feeling terrible. The symptoms you're experiencing are due to a decrease in the nicotine level in your body. Because the nicotine in the cigarettes acts on your brain and gives you positive and rewarding effects, when the level of nicotine falls, you experience these withdrawal symptoms.
The withdrawal symptoms you may be experiencing include intense craving for cigarettes, irritability, frustration, anger, anxiety, depression, insomnia, difficulty concentrating, restlessness, decreased heart rate and increase in appetite and weight gain. These symptoms often interfere with your daily activities including your social life, your work and other aspects of your life. Usually the first two days are not so bad. The withdrawal peaks at Day 3 and is more or less the same for the next five days. From the seventh to the tenth day, the smoker usually feels better and the symptoms become less intense from Day 10 to 14. The withdrawal period is usually up to two weeks for most smokers, although some experience withdrawal for up to six weeks.
There are other symptoms which may not be related to the actual withdrawal of nicotine. Smokers do experience headaches, lightheadness , coughing, tingling of the hands and feet, running nose, tiredness, stomach upset and a variety of other symptoms. Some of these symptoms occur because of the healing effects when the body starts to repair itself. Headaches, lightheadness and tingling of the hands and feet may occur because of increased oxygen supply to the brain and the return of the blood circulation to normal in the fingers and toes. Coughing may get worse because the lungs are starting to function properly again. The lungs are working to clear away the tar, dead cells and excess mucus. Once all the dirt is cleared away, the cough will stop for good.
So, be reassured when you get some of these symptoms. Don't feel discouraged and give in to smoking. The symptoms will go away and you will feel better. The cravings will become fewer, less intense and shorter. If you start smoking again, you will have to go through the whole cycle again.
What can you do to live through this period? Think positively. The withdrawal will come to an end. The symptoms are only temporary. The first week is the most critical period. Most relapses occur in the first week of quitting. If the withdrawal is really bad, you may need nicotine replacement or an oral medication called bupropion hydrochloride. You can also try the 4D's: Delaying lighting up Distracting yourself by doing something else Deep breathing exercises Drinking a glass of water or milk
More "Quit Smoking" Tips!
Whether you are trying to break the habit, or coping with the psychological and emotional aspects of stopping smoking, or dealing with the withdrawal of nicotine, you will probably want to know all the tips that can help you cope during this period. Many smokers have tried using different strategies, so it may be helpful to talk to ex-smokers too. However, as we are all different, what works for one may not work for another. So, don't be discouraged if something does not work for you. Try different methods and strategies until you are able to stop smoking. Here are some tips that you can try:
Be aware of every cigarette you smoke. When you want a cigarette, wait 2 minutes. Try to think of something else to do instead of smoking.
Change your smoking routines. Keep cigarettes in a different place. Smoke with your opposite hand.
Don't carry cigarettes with you at home or at work. Keep them as far away as possible. Leave them with someone or lock them up.
On your quit date, get rid of all the cigarettes in your house and car.
Develop a clean, fresh, non-smoking environment around yourself at work and at home.
Put away your ashtrays or fill them with objects so that they cannot be used for ashes. Plant cacti in them or fill them with groundnuts.
If you miss the sensation of a cigarette in your hand or in your mouth, keep your hands and mouth occupied.
Try holding or playing with your pen, pencil, paper clip, marble or fiddle with a stress ball or hand puzzles.
Keep oral substitutes handy. Try toothpicks or straws.
Chew on hard foods such as apples, raw carrots, celery sticks, plain popcorn or vinegar pickles.
Avoid temptations and situations you strongly associate with the pleasurable aspects of smoking, limit your socializing to situations where smoking is not allowed.
Get up from the table as soon as meals are over and brush your teeth. Take a short walk immediately.
Spend free time in places where smoking is not allowed, such as libraries, cinemas, theatres, department stores etc.
Find new habits to make smoking difficult: jogging, swimming, gardening, painting etc.
Breathe slowly and deeply 3 to 4 times whenever you feel tense. Keep your neck and shoulders loose. Move them around slowly. Do not clench your jaw.
Deal with your irritation and anger up front. Go for walks and do stretching exercises.
Get enough rest. Exercise regularly. Regular exercise also raises your overall energy level.
Increase fruit and vegetable intake. Eat low-calorie foods to help you maintain your weight.
Think positive things: "I smell better", "I'm in control", "I look and feel better", " I choose not to smoke".
Run through your day in advance. Identify potentially difficult times and prepare for them to avoid surprises.
Reach out for help and call someone who cares.
Be careful to recognise excuses to yourself. Remember, there never is a good reason to smoke.
Remember your reasons for quitting smoking. Don't Lose Heart Some people may develop withdrawal symptoms but these will disappear in one or two weeks. Apart from the longing to smoke (we've told you how to deal with this in step 5), the common complaints are : Tingling or numbness in your arms and legs as the circulation improves. Dizziness or lack of concentration as your brain gets used to having more oxygen. Cough and runny nose as your lungs get rid of all the dirt and germs that have collected inside while you were smoking. Get A Little Help from Friends Minor irritability and grouchiness. Remember, we said it wouldn't be easy. We said it would need commitment. But we also said you could do it, so hang in there and donit give up. All that poison is leaving your body for good now! Tell your family and friends that you're quitting. In fact, go ahead and tell everybody so that you can't back out of your commitment. Get them to remind and encourage you if you start to lose heart. They'll also be more understanding and patient with you while you're trying to quit.
StArStAr~~*~
