To

       FROM      SMOKING

                 Cigarettes! one of the most addictive and destructive,  drugs known to modern man. One of the few legal substances available in shops that can injure or kill when used as intended. Most rational people know this as a fact, yet many continue to smoke. Some smokers know, deep in their hearts, they want to quit. Others are quite content to keep on puffing because they think they enjoy it so much.Why would seemingly intelligent people continue to smoke, knowing full well the dangers and implications of doing so?  It is because they are nicotine addicts since the smoker's body cells have become addicted to nicotine,  to quit smoking won't be easy, since withdrawal symptoms can be expected.

If you have tried to quit smoking, you know how hard it can be. It is hard because nicotine is a very addictive drug
Quitting is hard. Usually people make 2 or 3 tries, or more, before finally being able to quit. Each time you try to quit, you can learn about what helps and what hurts.
                                

Write down why you want to quit. Do you want

• to feel in control of you life?

• to have better health?                                                                                                          
  

• to set a good example for your children?

• to protect your family from breathing other people’s smoke?

Quitting takes hard work and a lot of effort, but you can quit smoking.

Quitting smoking is one of the most important things you will ever do.

• You will live longer and live better.

• Quitting will lower your chance of having a heart attack, stroke, or cancer.

• If you are pregnant, quitting smoking will improve your chances of having a healthy baby.

• The people you live with, especially your children, will be healthier.

• You will have extra money to spend on things other than cigarettes.

             Here are some helpful tips that might ease the quitting process:

Quiting depends on how one smokes ,are you are heavy smoker or a light smokerthese are some of the proccesses that might help you quit better depending on the amount of cigarettes your taking

• If you're a light smoker, you should quit immediately, this will shock your bodyn  system   moderately  if you are an addict.
  

• If you are a heavy smoker  you should allow two weeks for cutting down, then quit completely. An extended cutting-down period only prolongs the pain. Prepare for an agonizing month or two, though you might get off easily. The close family must give up, too, at least in your presence. It'd of course be best if the whole family quit at once.  But "normal", for many smokers, means frequent constipation. Stools must always be soft, never, ever, necessitating any straining.

• After eating don't sit down. Take a walk instead. Try to avoid situations that you associate with smoking, such as sitting in your favorite chair, particularly after meals. Try to avoid situations that are conducive to smoking, such as bars, meetings, and boredom. Don't invite smoking friends over during the critical first few months.  In fact, after you've quit for a few months, you'll notice how your clothes still have a strong residual smell of an ashtray. It may be necessary to clean or clear away every source of that smell, usually from carpets and clothes. Then get ready for a new life of clean lungs and great health. Your non-smoking friends won't avoid you anymore now that you no longer smell like an ashtray.

• When you get that urge to smoke (and you will), drink some water.  Phone a friend who's also trying to quit. Think of the satisfaction of not having given in to that filthy urge. Think how bad you'll feel if you do give in. Think about how your cigarette money helps support those hypocritical tobacco companies whose income is derived at the expense of the health, wealth, happiness, efficiency, and resources of the addicted smoker.

• Try to avoid calories,  if you find that substituting food for cigarettes helps you give up smoking, then by all means have an apple, gum, beef , or a prune. If at all possible, exercise a bit every day, especially when you get the urge to smoke. It's a good substitute, and you'll find that exercising comes much easier as a non-smoker.

• Cigarette displays, cigarette ads,  anything having to do with smoking, must be looked upon in your mind as existing only for those poor unfortunates who are addicted to that filthy habit.Life's too good and too short to waste on that filthy habit.

•   Get Ready

1)Set a quit date.
2)Change your environment.

Review your past attempts to quit. Think about what worked and what did not.                                                      

•   Get Support and Encouragement

2)Tell your family, friends, and co-workers that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes out.

3)Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).

4)Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting. Programs are given at local hospitals and health centers.

• Learn New Skills and Behaviors

1)Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.

2)When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.

3)Do something to reduce your stress. Take a hot bath, exercise, or read a book.

4)Plan something enjoyable to do every day.

5)Drink a lot of water and other fluids.

• Get Medication and Use It Correctly

2)  Uganda has approved the following medication to help you quit smoking:
Nicotine patch—Available by prescription  but at the moment it's quite expensive

3)Ask your health care provider for advice and carefully read the information on the package.

  4)This medication will more or less double your chances of quitting and quitting for good.

5)Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18,
smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.

•  Be Prepared for Relapse or Difficult Situations

2)Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success. 

3)Other Smokers. Being around smoking can make you want to smoke. 

4)Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal—quitting smoking. Some quit-smoking medications may help delay weight gain. 

5)Bad Mood or Depression. There are a lot of ways to improve your mood other than smoking.

Keep this in your mind  at all times, and re-read it when necessary, to refresh your memory of all the ugly disadvantages of smoking, and all the advantages of not smoking.Remember your not the only one trying to quit but others are also trying to therefore your not alone in this fight against smoking.It may be hard at first but keep on reminding yourself why you wanted to quit in the first place then this will help you achieve success at longlast.I wish you the best of luck as you try to quit.

                    Thank you for using this page,please let me if it has been of help to you or if you have any additional information you would like to be added onto this page by contacting me  @

[email protected]

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