If you're considering it, let me forward some info I've gathered from the American Heart & Lung Association and the ingredient labels from various packs of smokes. It might be ... enlightening.
WHY TO QUIT
Consider what all goes into your cigarettes. They aren't just tobacco in paper anymore! When you light up, you're igniting things like:
• formaldehyde (the liquid that embalmers use, the same stuff that the frogs floated in in your biology class)
• ammonia (a harsh ingredient common in toilet and window cleaners; you're supposed to only use it in well-ventilated areas)
• arsenic (naturally occurring, but also used as a poison)
• DDT (insecticide)
• high fructose corn syrup (same stuff as in food, except by burning it, you're processing it yet again, making it even more dangerous)
• sugar (oh yeah, the cigarette diet is so great)
• molasses (plain sugar may not be enough)
• yeast
• flavoring like licorice, chocolate, and vanilla (starting to sound like burned candy)
• cedarwood oil and patchouli (wait, now it's aftershave)
• valerian root extract (a mild tranquilizer)
• cadmium (used in batteries)
• lead (we all know the risks of ingesting lead)
• methoprene (another insecticide)
• napthalene (found in mothballs)
Need more incentive? Consider what you're teaching kids (yours and others) by example. Consider your health and quality of life. What does it mean to your family and friends?
If you stopped smoking right now...
In 20 minutes:
o Your blood pressure decreases
o Your pulse drops to normal
o Circulation improves to hands and feet and their temperatures rise
In 8 hours:
o Oxygen levels in your blood rise to normal
o Carbon Dioxide levels in your blood drop to normal
In 24 hours:
o Your chance of a heart attack goes down
After a few weeks:
o Your circulation and lung function improve
Within 1 to 9 months:
o Coughing, sinus congestion, fatigue, and shortness of breath have decreased
Within a year:
o Your risk of coronary heart disease is cut in half
Five to ten years:
o Your risk of stroke is the same as someone who never smoked
Ten years:
o Your risk of ulcer decreases
o Your risk of lung cancer is cut in half
o Your risk of mouth, throat, esophagus, pancreas, bladder, and kidney cancer decreases
Fifteen years:
o Your risk of coronary heart disease is the same as someone who never smoked
o Your risk of death is almost the same as someone who never smoked
HOW TO QUIT
Just giving you more reasons doesn't really help, does it?
Most smokers already have plenty of reasons. But here are three things you have to know before you "quit again."
1. Quitting isn't just a matter of motivation or willpower. If that was the case, you wouldn't have gotten addicted in the first place.
There's a theory that says that we're addicted to things, not because we like them but precisely because they are harmful - toxic - to us. Harmful substances create unpleasant effects in our minds and bodies, but the relief that comes as the substances leave us is so great in comparison that we want to keep experiencing that sensation. The only way to achieve the feeling is to go through the unpleasantness first. So we keep taking the toxin.
The ultimate question you must ask yourself is not why you want to quit. What you must ask is, why did you start? Explore that question deeeeeeply!
Possible answers: you weren't nursed enough as a baby, you have some other weird oral fixation, you need something to do with your hands, you are an impulsive eater and ciggies keep food out of your mouth, it looked cool the first time you did it, your parents smoked, all your friends smoked, etc.
Now, take that answer, and think about this. In your life NOW, is your answer still a valid reason to keep smoking? Until you can honestly say no, and believe it, you'll have a hard time. (It's not impossible, but it'll be a lot more of a challenge.)
2. You can never make or break a habit for someone else - it never works. So don't say you have to quit for the sake of your kids or something. You can only quit for YOU. Once you've figured out how you got yourself into this, you also must consider why you want to.
What's your goal? To be healthier? To live longer? To share more with your family or friends? To be able to do more?
Quitting for the sake of quitting is noble enough, but not usually motivating enough for most of us. Ask mountain climbers why they strive for the peak of Mt. Everest, and a common response is "because it's there." We shrug and nod and we might understand that response, but it's not enough for us. Of course it's there, but how many people do you know lining up to go climb it?
So just because you can make it a goal isn't necessarily going to be enough to get you to do something about it. Be absolutely clear in terms of your purpose for the goal.
3. OK, the mental work is done. Let me leave you this last tidbit of advice: Forget the patches, the lozenges, and the gum. Success rates overall are less than 10%, and those things end up costing hundreds of dollars in very little time. The cold turkey approach has better success stats, if you can handle the withdrawal symptoms.
Instead, bust out $50 and get the electronic cigarette. It delivers nicotine, but the "fumes" are just water vapor. No stink, no second-hand smoke. And even hard-core smokers who have used have reduced their use of it (and totally quit regular smokes) by as much as 50% within just a few months. Many quit completely within 6 months. MUCH better success rate, much lower cost, and much kinder to those around you.
As always, when it comes to your health, you should talk to your doctor. Talk to your family and friends and let them know your new goal - the more social support you have, the easier the process will be!
Quitting smoking is a life-changing goal. It's big, hairy, ugly, and audacious. And it's probably one of the best things you can do for yourself. Just the decision to quit is a pretty big step. If you've made that step, be proud of yourself! That first one is one of the toughest and bravest things you'll ever do.
Now take the next step. I'll walk beside you, if you want.
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