{"id":338,"date":"2022-01-05T23:15:14","date_gmt":"2022-01-05T23:15:14","guid":{"rendered":"https:\/\/letscareforhealth.com\/?p=338"},"modified":"2024-02-08T11:31:27","modified_gmt":"2024-02-08T11:31:27","slug":"quitting-cigarettes-and-dope","status":"publish","type":"post","link":"https:\/\/letscareforhealth.com\/index.php\/2022\/01\/05\/quitting-cigarettes-and-dope\/","title":{"rendered":"Quitting Cigarettes And Dope – Be Victorious!"},"content":{"rendered":"\n

By Janet Vargas - Independent Natural Health Researcher<\/p>\n\n\n\n

Freedom from Smoke and Dope
They are not good ways to Cope
Come, make a Start.<\/p>\n\n\n\n

\"\" — Quit Smokes And Dope? Yes You Can!<\/figcaption><\/figure>\n\n\n\n
**Can't Stop Cigarettes? Don't Despair!<\/strong><\/p>\n\n\n\n**
**New Routines<\/p>\n\n\n\n**
Tobacco users aren\u2019t just addicted to smoking or chewing; they\u2019re also habitually addicted to the physical act of using tobacco products. Over time, smoking or chewing becomes a part of your daily routine or coping mechanism. Certain activities, routines or feelings \u201ctrigger\u201d the urge to smoke or chew. Triggers can be habitual daily activities, such as a morning cup of coffee or going out with a certain group of friends. Triggers can also be feelings and emotions, such as stress or unhappiness. Even certain times of the day can be triggers. Triggers can be a huge barrier to quitting tobacco. <\/p>\n\n\n\n
In order to quit successfully, you need to first determine what \u201ctriggers\u201d you to smoke or dip. With practice, you can overcome your triggers. Eventually, it becomes easier to separate triggers and tobacco, and then finally quit for good. Here are some proven tips to help you identify and beat those triggers:<\/p>\n\n\n\n
**Step 1 Figure out what your triggers are by keeping a list of when you have the urge to smoke or dip.<\/p>\n\n\n\n**
**Step 2 Make a list of the places where you would usually smoke.\u00a0<\/p>\n\n\n\n**
**Step 3 Come up with alternate ways you can approach an activity or emotion. Here are some examples.<\/p>\n\n\n\n**
**Routine Can Be as Addictive as Nicotine<\/strong><\/p>\n\n\n\n**
**Coffee<\/strong><\/p>\n\n\n\n**
\n
When you\u2019re first trying to quit smoking, wait until you finish your coffee to have a cigarette. Over the next few days, gradually increase the amount of time between finishing your coffee and having a cigarette. Eventually, with enough time between the coffee and the cigarette, you\u2019ll discover that you can drink coffee without smoking.<\/li>\n\n\n\n
Do something else while drinking coffee, such as reading the paper or making a grocery list.<\/li>\n\n\n\n
Change the time or location where you have your coffee.<\/li>\n<\/ul>\n\n\n\n
**Alcohol<\/strong><\/p>\n\n\n\n**
\n
When you\u2019re first trying to quit smoking, don\u2019t light up while you drink. Wait to smoke until after you\u2019ve finished your drink. Begin gradually increasing the amount of time between finishing your drink and smoking.<\/li>\n\n\n\n
Choose a smoke-free bar or restaurant for happy hour.<\/li>\n\n\n\n
Try a different drink or switch to nonalcoholic beverages for a short while.<\/li>\n\n\n\n
Engage in another activity to keep your hands busy while drinking, like playing darts or billiards.<\/li>\n<\/ul>\n\n\n\n
**Meals<\/strong><\/p>\n\n\n\n**
\n
When you\u2019re first trying to quit smoking, don\u2019t smoke directly after a meal. Wait a few minutes and then gradually increase the amount of time between your meal and cigarette.<\/li>\n\n\n\n
Keep your mind and hands busy after a meal: help with the dishes, go for a walk, play cards, check email, etc.<\/li>\n\n\n\n
Brush your teeth or chew gum directly after meals.<\/li>\n<\/ul>\n\n\n\n
**Driving<\/strong><\/p>\n\n\n\n**
\n
When you\u2019re first trying to quit smoking, don\u2019t light up the moment the key is in the ignition \u2013 wait a few minutes. Over time, increase the amount of time between starting the car and smoking.<\/li>\n\n\n\n
Put your cigarettes in your purse or briefcase and then keep that in the back seat, making your cigarettes difficult to reach.<\/li>\n\n\n\n
Make a playlist for your drive and encourage yourself not to smoke while that playlist is on. Eventually, the ride will be over before you have the chance to light up a cigarette.<\/li>\n<\/ul>\n\n\n\n
**Stress<\/strong><\/p>\n\n\n\n**
\n
Over time, your body has learned that stress creates the need to smoke or chew. Remember that your body is craving nicotine and is producing its own stress. Having a cigarette or chew is only relieving the stress your body is artificially making.<\/li>\n\n\n\n
During stressful moments, give yourself five minutes to take deep breadths and think of something calm, other than smoking. By not smoking at the very first sign of stress, you\u2019ll begin to break the connection between stress and smoking.<\/li>\n\n\n\n
Go for a walk instead of smoking. Walking is great for stress.<\/li>\n\n\n\n
Exercise isn\u2019t just good for the body; it\u2019s good for the mind. Exercise increases the production of endorphins, which boost your mood.<\/li>\n\n\n\n
Call a loved one or friend who\u2019s supporting you in quitting and talk through a stressful situation.<\/li>\n\n\n\n
Decrease morning stress by preparing the day before: make lunches ahead of time, prepare the coffeemaker and choose an outfit.<\/li>\n\n\n\n
Avoid places where you would often take smoke breaks.<\/li>\n<\/ul>\n\n\n\n
**Friends That Smoke<\/strong><\/p>\n\n\n\n**
\n
Alert your friends \u2013 smokers and nonsmokers \u2013 of your attempt to quit smoking and ask for their support. This may even help your friends decide to quit as well.<\/li>\n\n\n\n
Arrange to meet up with friends at smoke-free places, such as a friend\u2019s home or a restaurant.<\/li>\n\n\n\n
Make your home a smoke-free zone.<\/li>\n<\/ul>\n\n\n\n
**Boredom<\/strong><\/p>\n\n\n\n**
\n
Call or text a friend or loved one.<\/li>\n\n\n\n
Tackle chores such as laundry, dusting or vacuuming. When you\u2019re done, you will have a clean home and will have defeated a craving.<\/li>\n\n\n\n
Pick up a hobby that keeps your hands busy, like crossword puzzles, knitting or chess.<\/li>\n\n\n\n
Exercise or run errands.<\/li>\n\n\n\n
Play a quick game on your phone or computer.<\/li>\n<\/ul>\n\n\n\n
Other Help Pages<\/p>\n\n\n\n
http:\/\/waytoquit.org\/new-routines<\/a> <\/p>\n\n\n\n
**Smoking - Back Pain<\/strong><\/p>\n\n\n\n**
**You already know smoking is bad for your health, but you might not realize how bad it is for your back.** One study<\/a> followed 1,337 patients over the course of 53 years, finding those who exhibited risk factors associated with plaque buildup in the arteries, including smoking, were much more likely to develop chronic low back pain. A more recent study has linked the two once again, this time by a different mechanism. The study, published in Human Brain Mapping<\/a>, found smokers were more likely to develop back pain largely because of the way smoking affects the brain.<\/p>\n\n\n\n
If your are a smoker, all is not lost. Research published in 2012<\/a> reported those who were able to quit the habit reported significantly less pain than participants who continued to smoke. The exact interplay between puffing cigarettes and back pain might be hazy, but it\u2019s hard to deny the link.<\/p>\n\n\n\n
**By Christine Skopec\u00a0\u00a0<\/strong><\/p>\n\n\n\n**
**A Cause of Heart Disease<\/strong><\/p>\n\n\n\n**
**Smoking: reduces the availability of oxygen to the body systems.<\/p>\n\n\n\n**
**Hence the heart receives less oxygen than it needs to pump efficiently, and it results in damage to the heart muscle cells.<\/p>\n\n\n\n**
**Replacing the Marijuana Habit<\/strong><\/p>\n\n\n\n**
**by Rick Neilson<\/p>\n\n\n\n**
To get rid of a marijuana habit, you have to replace it with a good habit. When you feel the urge to smoke marijuana, you must have a list of back up activities to choose from that will help you get over the marijuana habit. Here are five things I like to do to get my mind off of marijuana.<\/strong><\/p>\n\n\n\n
**Things to Replace a Marijuana Habit<\/strong><\/p>\n\n\n\n**
Your list may be longer, shorter, or totally different from mine. The point is to know what you\u2019re going to do to cope with the urge. I\u2019m sharing my list just to give you an idea of what your own personalized list can look like:<\/strong><\/p>\n\n\n\n
\n
Write<\/strong><\/li>\n<\/ul>\n\n\n\n
Writing helps me clarify my feelings and shut out thoughts other than the thing I\u2019m writing about. Once I\u2019ve written a few paragraphs, even if it\u2019s something the rest of the world will never see, I have a feeling of accomplishment that bolsters my self esteem thereby lessening my urge to smoke.<\/p>\n\n\n\n
\n
Read<\/strong><\/li>\n<\/ul>\n\n\n\n
Just like writing, reading forces my attention onto one thing and once I get into the thing I\u2019m reading, it\u2019s a true escape.<\/p>\n\n\n\n
\n
Exercise<\/strong><\/li>\n<\/ul>\n\n\n\n
Exercise is great when my mind is all over the place. One of the things that always made me smoke is that I often find myself thinking about too many things at once, not knowing which thought to follow up on first. When I exercise, I let my mind go wild and after about 30 minutes of exertion, it helps to overcome the compulsion.<\/p>\n\n\n\n
\n
Clean<\/strong><\/li>\n<\/ul>\n\n\n\n
The organization in one\u2019s home reflects the organization in one\u2019s mind. I have found that coming home to a clean living space makes me feel more calm and peaceful thus reducing the urge to smoke.<\/p>\n\n\n\n
\n
\u00a0Get Out<\/strong><\/li>\n<\/ul>\n\n\n\n
Simply sitting in the space where I used to smoke makes me think about getting high. When this happens, I get out of the house. Whether I walk or drive, I might not have any particular idea of where I\u2019m headed. It\u2019s the change of scenery that helps me get my mind off of smoking marijuana. <\/p>\n\n\n\n

\"\" — Quit Smokes And Dope? Yes You Can!<\/figcaption><\/figure>\n\n\n\n
**Can't Stop Cigarettes? Don't Despair!<\/strong><\/p>\n\n\n\n**
**New Routines<\/p>\n\n\n\n**
Tobacco users aren\u2019t just addicted to smoking or chewing; they\u2019re also habitually addicted to the physical act of using tobacco products. Over time, smoking or chewing becomes a part of your daily routine or coping mechanism. Certain activities, routines or feelings \u201ctrigger\u201d the urge to smoke or chew. Triggers can be habitual daily activities, such as a morning cup of coffee or going out with a certain group of friends. Triggers can also be feelings and emotions, such as stress or unhappiness. Even certain times of the day can be triggers. Triggers can be a huge barrier to quitting tobacco. <\/p>\n\n\n\n
In order to quit successfully, you need to first determine what \u201ctriggers\u201d you to smoke or dip. With practice, you can overcome your triggers. Eventually, it becomes easier to separate triggers and tobacco, and then finally quit for good. Here are some proven tips to help you identify and beat those triggers:<\/p>\n\n\n\n
**Step 1 Figure out what your triggers are by keeping a list of when you have the urge to smoke or dip.<\/p>\n\n\n\n**
**Step 2 Make a list of the places where you would usually smoke.\u00a0<\/p>\n\n\n\n**
**Step 3 Come up with alternate ways you can approach an activity or emotion. Here are some examples.<\/p>\n\n\n\n**
**Routine Can Be as Addictive as Nicotine<\/strong><\/p>\n\n\n\n**
**Coffee<\/strong><\/p>\n\n\n\n**
\n
When you\u2019re first trying to quit smoking, wait until you finish your coffee to have a cigarette. Over the next few days, gradually increase the amount of time between finishing your coffee and having a cigarette. Eventually, with enough time between the coffee and the cigarette, you\u2019ll discover that you can drink coffee without smoking.<\/li>\n\n\n\n
Do something else while drinking coffee, such as reading the paper or making a grocery list.<\/li>\n\n\n\n
Change the time or location where you have your coffee.<\/li>\n<\/ul>\n\n\n\n
**Alcohol<\/strong><\/p>\n\n\n\n**
\n
When you\u2019re first trying to quit smoking, don\u2019t light up while you drink. Wait to smoke until after you\u2019ve finished your drink. Begin gradually increasing the amount of time between finishing your drink and smoking.<\/li>\n\n\n\n
Choose a smoke-free bar or restaurant for happy hour.<\/li>\n\n\n\n
Try a different drink or switch to nonalcoholic beverages for a short while.<\/li>\n\n\n\n
Engage in another activity to keep your hands busy while drinking, like playing darts or billiards.<\/li>\n<\/ul>\n\n\n\n
**Meals<\/strong><\/p>\n\n\n\n**
\n
When you\u2019re first trying to quit smoking, don\u2019t smoke directly after a meal. Wait a few minutes and then gradually increase the amount of time between your meal and cigarette.<\/li>\n\n\n\n
Keep your mind and hands busy after a meal: help with the dishes, go for a walk, play cards, check email, etc.<\/li>\n\n\n\n
Brush your teeth or chew gum directly after meals.<\/li>\n<\/ul>\n\n\n\n
**Driving<\/strong><\/p>\n\n\n\n**
\n
When you\u2019re first trying to quit smoking, don\u2019t light up the moment the key is in the ignition \u2013 wait a few minutes. Over time, increase the amount of time between starting the car and smoking.<\/li>\n\n\n\n
Put your cigarettes in your purse or briefcase and then keep that in the back seat, making your cigarettes difficult to reach.<\/li>\n\n\n\n
Make a playlist for your drive and encourage yourself not to smoke while that playlist is on. Eventually, the ride will be over before you have the chance to light up a cigarette.<\/li>\n<\/ul>\n\n\n\n
**Stress<\/strong><\/p>\n\n\n\n**
\n
Over time, your body has learned that stress creates the need to smoke or chew. Remember that your body is craving nicotine and is producing its own stress. Having a cigarette or chew is only relieving the stress your body is artificially making.<\/li>\n\n\n\n
During stressful moments, give yourself five minutes to take deep breadths and think of something calm, other than smoking. By not smoking at the very first sign of stress, you\u2019ll begin to break the connection between stress and smoking.<\/li>\n\n\n\n
Go for a walk instead of smoking. Walking is great for stress.<\/li>\n\n\n\n
Exercise isn\u2019t just good for the body; it\u2019s good for the mind. Exercise increases the production of endorphins, which boost your mood.<\/li>\n\n\n\n
Call a loved one or friend who\u2019s supporting you in quitting and talk through a stressful situation.<\/li>\n\n\n\n
Decrease morning stress by preparing the day before: make lunches ahead of time, prepare the coffeemaker and choose an outfit.<\/li>\n\n\n\n
Avoid places where you would often take smoke breaks.<\/li>\n<\/ul>\n\n\n\n
**Friends That Smoke<\/strong><\/p>\n\n\n\n**
\n
Alert your friends \u2013 smokers and nonsmokers \u2013 of your attempt to quit smoking and ask for their support. This may even help your friends decide to quit as well.<\/li>\n\n\n\n
Arrange to meet up with friends at smoke-free places, such as a friend\u2019s home or a restaurant.<\/li>\n\n\n\n
Make your home a smoke-free zone.<\/li>\n<\/ul>\n\n\n\n
**Boredom<\/strong><\/p>\n\n\n\n**
\n
Call or text a friend or loved one.<\/li>\n\n\n\n
Tackle chores such as laundry, dusting or vacuuming. When you\u2019re done, you will have a clean home and will have defeated a craving.<\/li>\n\n\n\n
Pick up a hobby that keeps your hands busy, like crossword puzzles, knitting or chess.<\/li>\n\n\n\n
Exercise or run errands.<\/li>\n\n\n\n
Play a quick game on your phone or computer.<\/li>\n<\/ul>\n\n\n\n
Other Help Pages<\/p>\n\n\n\n
http:\/\/waytoquit.org\/new-routines<\/a> <\/p>\n\n\n\n
**Smoking - Back Pain<\/strong><\/p>\n\n\n\n**
**You already know smoking is bad for your health, but you might not realize how bad it is for your back.** One study<\/a> followed 1,337 patients over the course of 53 years, finding those who exhibited risk factors associated with plaque buildup in the arteries, including smoking, were much more likely to develop chronic low back pain. A more recent study has linked the two once again, this time by a different mechanism. The study, published in Human Brain Mapping<\/a>, found smokers were more likely to develop back pain largely because of the way smoking affects the brain.<\/p>\n\n\n\n
If your are a smoker, all is not lost. Research published in 2012<\/a> reported those who were able to quit the habit reported significantly less pain than participants who continued to smoke. The exact interplay between puffing cigarettes and back pain might be hazy, but it\u2019s hard to deny the link.<\/p>\n\n\n\n
**By Christine Skopec\u00a0\u00a0<\/strong><\/p>\n\n\n\n**
**A Cause of Heart Disease<\/strong><\/p>\n\n\n\n**
**Smoking: reduces the availability of oxygen to the body systems.<\/p>\n\n\n\n**
**Hence the heart receives less oxygen than it needs to pump efficiently, and it results in damage to the heart muscle cells.<\/p>\n\n\n\n**
**Replacing the Marijuana Habit<\/strong><\/p>\n\n\n\n**
**by Rick Neilson<\/p>\n\n\n\n**
To get rid of a marijuana habit, you have to replace it with a good habit. When you feel the urge to smoke marijuana, you must have a list of back up activities to choose from that will help you get over the marijuana habit. Here are five things I like to do to get my mind off of marijuana.<\/strong><\/p>\n\n\n\n
**Things to Replace a Marijuana Habit<\/strong><\/p>\n\n\n\n**
Your list may be longer, shorter, or totally different from mine. The point is to know what you\u2019re going to do to cope with the urge. I\u2019m sharing my list just to give you an idea of what your own personalized list can look like:<\/strong><\/p>\n\n\n\n
\n
Write<\/strong><\/li>\n<\/ul>\n\n\n\n
Writing helps me clarify my feelings and shut out thoughts other than the thing I\u2019m writing about. Once I\u2019ve written a few paragraphs, even if it\u2019s something the rest of the world will never see, I have a feeling of accomplishment that bolsters my self esteem thereby lessening my urge to smoke.<\/p>\n\n\n\n
\n
Read<\/strong><\/li>\n<\/ul>\n\n\n\n
Just like writing, reading forces my attention onto one thing and once I get into the thing I\u2019m reading, it\u2019s a true escape.<\/p>\n\n\n\n
\n
Exercise<\/strong><\/li>\n<\/ul>\n\n\n\n
Exercise is great when my mind is all over the place. One of the things that always made me smoke is that I often find myself thinking about too many things at once, not knowing which thought to follow up on first. When I exercise, I let my mind go wild and after about 30 minutes of exertion, it helps to overcome the compulsion.<\/p>\n\n\n\n
\n
Clean<\/strong><\/li>\n<\/ul>\n\n\n\n
The organization in one\u2019s home reflects the organization in one\u2019s mind. I have found that coming home to a clean living space makes me feel more calm and peaceful thus reducing the urge to smoke.<\/p>\n\n\n\n
\n
\u00a0Get Out<\/strong><\/li>\n<\/ul>\n\n\n\n
Simply sitting in the space where I used to smoke makes me think about getting high. When this happens, I get out of the house. Whether I walk or drive, I might not have any particular idea of where I\u2019m headed. It\u2019s the change of scenery that helps me get my mind off of smoking marijuana. <\/p>\n\n\n\n