Self Hypnosis Best Self Hypnosis Best Way To quit SmokingWay To quit Smoking

Facts About SmokingFacts About Smoking

►52 million Americans 52 million Americans smoke cigarettes.smoke cigarettes.

►400,000 people in this 400,000 people in this country die every year country die every year due to smoking due to smoking related illnesses.related illnesses.

►Each cigarette you Each cigarette you smoke shortens your smoke shortens your life by 14 minutes.life by 14 minutes.

► Limited sense of smell►Greater risk of chest infections►Greater risk of developing cancer►Greater risk of blindness►Greater risk of periodontal or gum disease►More wrinkles Smokers Have:

►Pale gray skin

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Why Do You Smoke?Why Do You Smoke?

►Nicotine is the only know psychoactive Nicotine is the only know psychoactive ingredient in tobacco smoke. ingredient in tobacco smoke.

►Addicted smokers smoke for one Addicted smokers smoke for one principal reason---to get their principal reason---to get their accustomed doses of nicotine.accustomed doses of nicotine.

►When you stop smoking you will likely When you stop smoking you will likely experience unpleasant side effects.experience unpleasant side effects.

►Research shows that nicotine provides a Research shows that nicotine provides a variety of desirable psychological variety of desirable psychological effects.effects.

Rewards of SmokingRewards of Smoking

►The average smoker takes ten puffs The average smoker takes ten puffs per cigarette. per cigarette.

► If you smoke a pack of cigarettes a If you smoke a pack of cigarettes a day, this is about 200 puffsday, this is about 200 puffs

►Each puff of nicotine reaches the Each puff of nicotine reaches the smokers brain within 7 secondssmokers brain within 7 seconds

Twice as fast as a syringe full of heroin Twice as fast as a syringe full of heroin injected into a vein!injected into a vein!

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Rewards of SmokingRewards of Smoking

►Once nicotine enters the brain, it begins Once nicotine enters the brain, it begins to mimic the brain’s most powerful to mimic the brain’s most powerful chemical messengers.chemical messengers.

►The result: enhanced pleasure, The result: enhanced pleasure, decreased anxiety and a state of alert decreased anxiety and a state of alert relaxation.relaxation.

►Because of this positive reinforcement Because of this positive reinforcement many times a day (each time a cigarette many times a day (each time a cigarette is smoked) smoking becomes a part of is smoked) smoking becomes a part of every aspect of a smokers life.every aspect of a smokers life.

Effects of NicotineEffects of Nicotine

►Nicotine affects almost every organ Nicotine affects almost every organ system in the body.system in the body.

►When you puff: When you puff:

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► Your heart beats fasterYour heart beats faster► Veins constrictVeins constrict► Blood pressure increasesBlood pressure increases► Adrenal glands pump out adrenalineAdrenal glands pump out adrenaline► Smooth muscles relaxSmooth muscles relax►Metabolic rate increasesMetabolic rate increases► Even the electrical activity in the brain Even the electrical activity in the brain

changes!changes!► And Many MoreAnd Many More

►However, people who continue to However, people who continue to smoke soon develop a tolerance to smoke soon develop a tolerance to these symptoms until they become these symptoms until they become unnoticeable.unnoticeable.

►Tolerance is a term used to describe Tolerance is a term used to describe an important feature of addiction.an important feature of addiction.

►Tolerance develops when increasingly Tolerance develops when increasingly larger doses of a drug have to be larger doses of a drug have to be administered to obtain the effects administered to obtain the effects observed with the original dose.observed with the original dose.

►What does this mean for a smoker?What does this mean for a smoker?►The small dose of nicotine delivered by The small dose of nicotine delivered by

several puffs of a cigarette may make several puffs of a cigarette may make people feel ill the first few times they people feel ill the first few times they try it, try it,

►But, after several trials, they no longer But, after several trials, they no longer feel the negative effectsfeel the negative effects

►PsychologicallyPsychologically, tolerance to the , tolerance to the unpleasant effects of nicotine allows unpleasant effects of nicotine allows the smoker to focus on the pleasurable the smoker to focus on the pleasurable physiological effects associated with physiological effects associated with smoking.smoking.

►(relaxation, alertness, stress relief etc.)(relaxation, alertness, stress relief etc.)►This combination of physiological and This combination of physiological and

psychological effects provides so many psychological effects provides so many positive reinforcements that smoking positive reinforcements that smoking quickly becomes an established habit.quickly becomes an established habit.

Smoking is both a habit and an Smoking is both a habit and an addiction!addiction!

►Habits are affected by your environment.Habits are affected by your environment.►Something you see or do in your daily Something you see or do in your daily

life triggers them.life triggers them.►Triggers are the stimuli associated with Triggers are the stimuli associated with

smoking. smoking. ►What are your smoking triggers?What are your smoking triggers?

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What smoking does to your What smoking does to your bodybody

►Lung cancer risk increases 50-100% Lung cancer risk increases 50-100% for each cigarette you smoke per day.for each cigarette you smoke per day.

►Heart disease risk increases 100% for Heart disease risk increases 100% for each pack of cigarettes you smoke per each pack of cigarettes you smoke per day.day.

►Switching to filter tip cigarettes Switching to filter tip cigarettes decreases your risk of lung cancer decreases your risk of lung cancer about 20% but NOT heart disease.about 20% but NOT heart disease.

►Smokers spend 27% more time in the Smokers spend 27% more time in the hospital and more than twice as much hospital and more than twice as much time in Intensive Care Units than time in Intensive Care Units than nonsmokersnonsmokers

►Each cigarette costs a smoker 14 Each cigarette costs a smoker 14 minutes of life.minutes of life.

►Smokers are at twice the risk of dying Smokers are at twice the risk of dying before age 65 than nonsmokers.before age 65 than nonsmokers.

►Smokers have increased rates of acute Smokers have increased rates of acute and chronic illnesses than nonsmokersand chronic illnesses than nonsmokers

Good News!Good News!

►The great majority of The great majority of negative health effects negative health effects can be reduced or can be reduced or eliminated eliminated by quitting!!by quitting!!

What you need to quit.What you need to quit.►Make a plan. Make a plan. ►Adopt a healthier lifestyle, which includes Adopt a healthier lifestyle, which includes

eating right, exercising, managing stress eating right, exercising, managing stress and getting support from family and and getting support from family and friendsfriends

►Taking these pro-active steps is a Taking these pro-active steps is a valuable first step towards quitting. valuable first step towards quitting.

►A healthier lifestyle is a no lose A healthier lifestyle is a no lose proposition! These steps will definitely proposition! These steps will definitely have an effect on other areas of your life.have an effect on other areas of your life.

Develop your quit plan.Develop your quit plan.

►What type of program is best for you? What type of program is best for you? A self-help plan or a group support A self-help plan or a group support program?program?

►What method of quitting is best for What method of quitting is best for you? Cold turkey or slowly weaning off you? Cold turkey or slowly weaning off nicotine and cigarettes?nicotine and cigarettes?

►Do you want to use medications to Do you want to use medications to boost your efforts?boost your efforts?

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►Experts have found that the most Experts have found that the most popular method of quitting is cold popular method of quitting is cold turkey. turkey.

►However just throwing your cigarettes However just throwing your cigarettes away on a whim rarely works for more away on a whim rarely works for more than a day or two.than a day or two.

►Planning a quit date and then Planning a quit date and then quitting---all or nothing, usually works. quitting---all or nothing, usually works.

Prepare for your quit dayPrepare for your quit day

►Ask your self what is the toughest Ask your self what is the toughest cigarette to go without?cigarette to go without?

►11stst of the day, with coffee, after dinner, of the day, with coffee, after dinner, during break etc….during break etc….

►Make the decision to NEVER smoke Make the decision to NEVER smoke during these times! during these times!

►Never. Make a true commitment and Never. Make a true commitment and stick to it!stick to it!

►Be consistent Be consistent ►Do not ever smoke during these times!Do not ever smoke during these times!►Once you gain control over this, worst Once you gain control over this, worst

time to give up a cigarette you have time to give up a cigarette you have accomplished a lot!accomplished a lot!

►Set a quit date to completely stop—Set a quit date to completely stop—you can do it!you can do it!

QuitQuit► Anticipate temptations. Anticipate temptations. ► Develop a plan to avoid these temptations, find Develop a plan to avoid these temptations, find

things to do to help keep your mind off smoking.things to do to help keep your mind off smoking.► The moment you quit smoking, your body begins to The moment you quit smoking, your body begins to

repair the damage.repair the damage.► Within ½ hour of your last cigarette, your blood Within ½ hour of your last cigarette, your blood

pressure and heart rate begin to move back to pressure and heart rate begin to move back to normal.normal.

► Within 12 hours, the carbon monoxide level in your Within 12 hours, the carbon monoxide level in your blood returns to normal and oxygen increases. blood returns to normal and oxygen increases.

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Benefits of quittingBenefits of quitting

►12 hours: the carbon monoxide level in 12 hours: the carbon monoxide level in your blood returns to normal.your blood returns to normal.

►2-12 weeks: blood circulation and lung 2-12 weeks: blood circulation and lung function begin to improve.function begin to improve.

►1 year: the increased risk of having a 1 year: the increased risk of having a heart attack is reduced by half.heart attack is reduced by half.

Other benefits:Other benefits:

►Food tastes better.Food tastes better.►You have more energy.You have more energy.►Your breath, clothes and hair won’t Your breath, clothes and hair won’t

smell like smoke.smell like smoke.►You are saving money.You are saving money.►You are now more in control of your You are now more in control of your

life and actions now that you are no life and actions now that you are no longer addicted to cigarettes. longer addicted to cigarettes.

YOU CAN DO IT!!YOU CAN DO IT!!

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