If I Could Turn Back Time by Brenny
What Motivates You To Stay Quit?
The Cage by DutchVanAfoort
Healthier Living - What to expect when you quit smoking
Surgeon General's 2004 Flash Video Report on Smoking.
Take pride in your quit! Record your progress with a quit smoking meter that runs on your computer!
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Ciggyfree
Blog
Ciggyfree
Chatroom
Ciggyfree
Stop Smoking Kit (SSK)
Tobacco
Harm Presentation
Ciggyfree Information Resources! Section I
*This page will be moving to ODAT section soon!
Surviving the first week of not smoking.
Tips for the first week of quitting smoking.
WHO ME . . . STOP SMOKING AGAIN?
Larynx Cancer and Smoking (Video)
Barb Tarbox: A life cut short by tobacco
Barb Tarbox was diagnosed with terminal lung cancer in September 2002 after smoking since Grade 7. She died May 18, 2003 after speaking to more than 50,000 students about the dangers of smoking.
View long version (15 minutes)
or short version (3 minutes) and transcript.
You will need Real Player to view these videos.
http://tobacco.aadac.com/media_campaigns/barb_tarbox/video/
The patient is a 57 year old, with a 75 pack year history of smoking, who was found to have a carcinoma in the upper portion of his right lung.
Brandon Carmichael, Smoking Got Me
A young man diagnosed with Buerger`s Disease. He would like other young people to know the dangers of smoking before it`s too late for them.
Additional help below for those with high speed internet!
Don't try this on a dialup!!! 33 minute quit smoking video in RealPLayer
format (Aprox. 51 mbs) view with high speed internet connection only!
Excellent information on how to restructure your life when you quit and ODAT. From the first 72 hours to three weeks and longer - also includes information on ex smokers who become comfortable with not smoking. From cold turkey, NRT, Zyban, and alternative quit practices. Gives lots of great info on how to rethink triggers - a must view (but not on a dialup connection) You suffer withdrawl everyday of your life if you smoke...
Note: I wish I had found this video at the beginning of
my quit!!!
ftp://ftp.hitwebsite.com/pub/IQWIR.rm
You need Real Player to view:
http://www.real.com/freeplayer/?rppr=rnwk
More Tips for Week One
Drink lots of liquids!
Eat low calorie foods and do not skip meals!
Take DEEP breaths
Change your daily habits
Sleep at least 8 hours and exercise daily
Work on stress reduction.
example: take a hot bath, read a good book, or burn a candle and meditate.
Use a support system! Online or local to your community - support will lead to success!
Remind yourself on a daily basis why you are quitting. (refer to "Make a List of Reasons" middle colum on this page)
REWARD YOURSELF! Give yourself true incentive for re-inventing your life. Buy something nice just for *YOU*
Quitting smoking is difficult work and you should embrace your psychological needs that your efforts are well noted (even if this is noted only by you!)
Empower yourself with knowledge!
Begin a Quit Smoking Journal
Tee hee Even More Links!
http://www.swen.uwaterloo.ca/~as3/as3.html
http://www.quitsmokingonline.com
http://www.geocities.com/Heartland/Ranch/6100/index.html
http://www.join-the-circle.org
Tips
to Help You Quit Smoking Cigarettes
Make a list of reasons about why you want to stop smoking…
There are different strokes for different folks, but if you know what you want from quitting, a list of reasons could help you through tough quit moments.
Some reasons could be:
Overall Health - quitting smoking reduces the risk of 50+ illnesses and smoking-related conditions.
Cancer risk declines with every year that you are not smoking.
Live longer and remain healthier- one in two long-term smokers die early and lose about 16 years of life
The risk of a heart attack drops by 50% one year after quitting
Set a good example for our youth- role models don't smoke!
Save money!- smoking 20 a day in New Hampshire costs about $1300.00
Improved stamina and healthier breathing– better at sporting events and climbing up stairs and hills.
Pregnancy: Better chance of having a healthy baby
Food and drink tastes better
Fresher looking skin and complexion, and less premature wrinkles
Fresher smelling breath, hair and clothes, and no more cigarette smells around the house
Back in full control and no longer craving or distracted when I am not smoking or not able to smoke
Travel on trains, aircraft, buses, and superman will be easier
Work will be easier - no standing outside in the rain!
Don't support BIG tobacco
Concern about environmental impact of tobacco growing
The longer you smoke, the harder it is to quit.
All of you young smokers out there (and all of you old smokers, too),
STOP NOW. ~sherry
Visit our CiggyFree
main site for the latest breaking news on smoking studies, smoking-related
diseases, smoking cessation trends, and much, much more.
Quit
Smoking Workbook from UPMC
Stop
Smoking - Break the Chains: A Free eBook 1.0
Journey
to a Smokefree Life - A Workbook to Help You Succeed.
Call 1-800-QUIT NOW
No cigarette is worth your health
or the health of the people around you.
If you've quit within the past six months, you're probably
still developing this new "habit". After all, it took time to
learn to smoke, so it will take some time to unlearn. Remind yourself how
far you've come and how hard it was to get there - think about what it would
be like to have to go through that again.
Remind yourself of your reasons for quitting and all that
you would be giving up. Remind yourself that this craving is temporary,
and if you choose to wait it out, you can continue to enjoy the benefits
of being a
non-smoker. Saying goodbye to your old friend tobacco can be depressing.
But feeling sad is a good sign. It means you are letting your feelings out
and no longer using cigarettes to control your mood. Give tobacco a proper
funeral.
Moving Past Setbacks
If you've slipped up in your quitting process, there's good news: you don't need to start from scratch. If it happened recently (within the last 24 hours) it's a small setback and nothing more. Don't be too hard on yourself - you need to stay positive. Decide to get back on track now. Don't let all of your efforts go to waste. Remember that you've already reduced your physical dependence on nicotine (particularly if you've gone a week or more without smoking) - the worst is over.
If it happened a while ago: Consider it part of the quitting process. Use this as an opportunity for learning. You're in a better position to quit now then you were the last time you tried. Everyone who slips up can learn from it.
Identify the triggers: Ask yourself: What made me smoke? How did it happen and why?
Which situations will tempt you to start smoking when you are.
Feeling frustrated or stressed?
Going for a drink?
Offered a cigarette?
(fill in your own)
Q: What can I do to deal with the situation next time?
A: Come up with a plan.
According to dermatologists at skin cream maker Clinique Laboratories, there is a definite link to passive smoking and a type of skin damage commonly known as "smoker's skin". More than three quarters of Britons will passively smoke on average three times a week in bars and clubs during December and January.
Tom Mammone, head of research and development at Clinique Laboratories, said: "Exhaled smoke contains significant levels of nicotine, tar, nitric oxide and carbon monoxide which disrupt and weaken the skin's barrier, resulting in smoker's skin." Clinique commissioned NOP research among 1000 adults to find out how often people are exposed to passive smoking. The survey discovered 7% of men and 6% of women admit to socialising in smoky atmospheres seven nights a week.
More Links!
Hollywood Speaks Out On Tobacco
I'm Having Withdrawl Symptons!
The Truth About The Tobacco Industry
Nicotine More Deadly than Caffeine
Quit Smoking Screensavers!
Try-To-STOP Tobacco Screensaver
Stop Smoking or Die Screensaver
What About Chew?
One Can of Chew = 60 cigarettes.
Chew is addicting.
Chew destroys teeth.
Chew blackens teeth.
Chew eats your gums.
Chew will chew a hole in your mouth!
Usenet Newsgroups
alt.support.quit.smoking
alt.support.stop-smoking
AS3
FAQ
Quit
Smoking Benefits
It's never too late!
Quit Smoking Lines
Help with quitting smoking is available from the NCI Smoking Quitline at
1-877-44U-QUIT,
Monday - Friday, 9:00 AM - 4:30 PM, local time (United States).
National Network of Tobacco Cessation Quitlines
1-800-QUITNOW (1-800-784-8669) TTY 1-800-332-8615
The toll-free number (1-800-784-8669, TTY 1-800-332-8615) is a single access point to the National Network of Tobacco Cessation Quitlines. Callers are automatically routed to a state-run quitline, if one exists in their area. If there is no state-run quitline, callers are routed to the National Cancer Institute (NCI) quitline, where they may receive:
Advice from an anonymous quitter:
I was on my way to being a non-smoker. I got through the first few hours because I did not smoke at work. After work I repeated to myself I do not smoke any more. This seemed to help me.
I found placing a small straw in my mouth helped with the physical symptoms of wanting to have something in my mouth. I held the straw like a cigarette and I drew on the straw as if I was smoking a cigarette. Every time I wanted a cigarette I placed a straw in my mouth. It does sound silly now but believe me it truly helped.
I think if someone wants to quit they can do it might take outside help such as the patch or a prescription but to me the most important thing needed is the desire to quit.
No. Try not. Do... or do not. There is no try. ~Yoda
Cognitive Quitting The cognitivequitting program is a 'body based' approach to smoking and quitting. It will show you what parts of your body need attention so you can provide the most appropriate and effective responses. And it will teach you how to disconnect your smoking associations and become comfortably and permanently quit.
Whyquit.com Motivation, education, and support for cold turkey cessation.
American Legacy Foundation Building a world where young people reject tobacco and ANYONE can quit!
The Truth.com A powerful site that exposes the facts about the tobacco industry and its practices.
Smoking Animals - animal abuse
“We make a ladder for ourselves out of our vices when
we trample them.”
-St. Augustine
10 Tips to Safely Quit Smoking
1-Deep breathing is perhaps the single most powerful and important technique, especially during the first few days of quitting. Every time you want a cigarette, inhale the deepest lung-full of air you can, and then, very slowly, exhale. Purse your lips so that the air must come out slowly. Repeat this 3 times, and with each exhale, imagine all the tension in your body just flowing out of you.
2-The first few days, drink LOTS of water and fluids to help flush out the nicotine and other poisons from your body.
3-Remember that the urge to smoke only lasts a few minutes, and will then pass. The urges gradually become farther and farther apart as the days go by.
4-Do your very best to stay away from alcohol, sugar and coffee the first week or longer, as these tend to stimulate the desire for a cigarette. Avoid fatty foods, as your metabolism will slow down a bit without the nicotine, and you may gain weight even if you eat the same amount as before quitting. So discipline about diet is extra important now.
5-Nibble on low calorie foods like celery, apples and carrots. Chew gum or suck on cinnamon sticks.
6-Stretch out your meals; eat slowly and wait a bit between bites.
7-Go to a gym, sit in the steam, exercise. Change your normal routine – take time to walk or even jog around the block or in a local park. Look in the yellow pages under Yoga, and take a class – they're GREAT! Get a one hour massage, take a long bath -- pamper yourself.
8-Ask for support from coworkers, friends and family members. Ask for their tolerance. Let them know you're quitting, and that you might be edgy or grumpy for a few days. If you don't ask for support, you certainly won't get any. If you do, you'll be surprised how much it can help. Take a chance -- try it and see!
9-Ask friends and family members not to smoke in your presence. Don't be afraid to ask. This is more important than you may realize.
10-To talk to a free live counselor, call the National Cancer Institute's free Smoking Quit line, 1-877-44U-Quit. Proactive counseling services by trained personnel will be provided to you, both before and after you quit smoking.
Ten Tips by Patrick Reynolds, founder of the Foundation for a Smokefree America
Smoking can contribute to premature wrinkling. Alot depends upon other
factors as well. Smoking damages elastin #of years smoked x # of cigarettes
smoked = more or less wrinkling.
1. Care of skin (skin type)
2. Sun exposure
3. Nutrition
4. Drink 8 glasses of water a day
5. Take supplements
6. Heredity
7. Stress
8. Alcohol Consumption
9. Exercise
Healthy skin perpetually regenerates. While old collagen is broken down and removed new collagen is being produced and installed. Researchers have found that smoke causes a marked reduction in the production of new collagen. A lack of new collagen results in the development of wrinkles.
Smoking causes wrinkles by upsetting the body's mechanism for renewing skin. Dermatologists say the finding confirms the long-held view that smoking ages skin prematurely. Skin stays healthy and young-looking because of a fine balance between two processes that are constantly at work.The first breaks down old skin while the second makes new skin. The body breaks down the old skin with enzymes called matrix metalloproteinases, or MMPs. They chop up the fibers that form collagen -- the connective tissue that makes up around 80 per cent of normal skin.
Researchers suspected that smoking disrupted the body's natural process of
breaking down old skin and renewing it. To test their idea, they first made
a solution of cigarette smoke by pumping smoke through a saline solution.
Smoke was sucked from cigarettes for two seconds every minute. Tiny drops
of this smoke solution were added to dishes of human fibroblasts, the skin
cells that produce collagen.
After a day in contact with smoke solution, the researchers tested the skin cells to see how much collagen-degrading MMP they were making and they found that cells exposed to cigarette smoke had produced far more MMP than normal skin cells.
They also tested the skin cells to see how much new collagen they were
producing and found that the smoke caused a drop in the production of fresh
collagen by up to 40 per cent. This combined effect of degrading collagen
more rapidly and producing less new collagen is probably what causes premature
skin ageing in smokers. In both cases, the more concentrated the smoke solution
the greater the effect on collagen.
Source: Archives of Dermatological Research April 2000 292:188
Young people, contrary to popular belief, are mortal. They can and will die. It is better if, when you die, you didn't do it to yourself. Smoking is a form of slow suicide.
Get Motivated, Get Help, Get on with your life;
I sincerely hope it's a long healthy one.~Sherry
