We all know the health effects that are related to smoking. So why is it that many people still smoke? Unfortunately there is a cultural stereotype of those who smoke
"they cannot stop," "they must be weak," or, "they just do not want to try." Sadly, it is thinking like this that prevents compassion for those who struggle with this addiction.
Nicotine is one of the most addictive drugs one can consume. It takes more than one's will power to stop. Even with all the knowledge about increased risks of all cancers, heart and lung disease, many people still smoke.
As mentioned in my last article, there are 4,000 chemicals in cigarettes and tobacco products, with 50 of them carcinogenic (cancer causing). Nicotine, the addictive portion of tobacco, enters the blood stream and makes its way to the brain nicotine-receptor sites in as little as eight to 10 minutes. Nicotine changes how the brain works by temporarily making one feel calm and more alert, improving mood and increasing energy levels.
The first few days of consuming tobacco (smoking, chewing tobacco or snuff) does not offer the greatest effects, however within one week you are addicted. Once addicted, smoking continues because the effects wear off.
Withdrawal symptoms are difficult to cope with. They include: depression, anger, boredom, frustration, irritability, feeling cooped up, lonely, tobacco craving, weight gain, dizziness, fatigue, headaches, hunger, lack of concentration, lack of sleep, restlessness, chest tightness, bad breath, constipation, gas and stomach pain. Wow - why would anyone want to go through all of that?
Many cannot stop on their own, even when the negative health effects are known. There are some basics steps to help you when you want to stop smoking. Firstly, why is it that you do smoke? Write the reasons down. Is there something else you can do instead? For example, increased energy and stress reduction can be achieved through exercise, meditation, and counselling. You may find many reasons to smoke, but hopefully the reasons to quit outweigh them all.
What triggers cause you to smoke? Is it stress, having coffee, eating a meal, or going out for a break with friends? Do you think you can actually quit? Or at least lessen the amount for today?
Tell your friends that you want to quit and access their support. Set a quit date on your calendar, just like planning a trip. You must plan it with triggers removed, making your home smoke free, telling your friends not to smoke around you, getting rid of tobacco product and removing ash trays.
Make sure you have a plan B: What do I do if I feel a craving? Where do I go? There are options to assist you as most people are not able to go "cold turkey." Seek self-help information, group counselling, and use nicotine replacement therapy to decrease the need for nicotine and reduce your withdrawal.
Ask your physician for a prescription for medication to help. It might cost you money, but it will be less than the cost of your tobacco products, with the added investment in your health.
For more information call the smoker's helpline at 1-877-513-5333. You can do it.
Karen Hourtovenko, RN(EC), is a health and wellness consultant from Sudbury who writes columns about healthy living for Northern Life. This is the second in a series of three columns on smoking.
