Freedom From Smoking

Freedom From Smoking

TABLE OF CONTENTS

PLEASE READ THIS FIRST... 2

1. INTRODUCTION... 5

2. HEALTH RISKS... 7

3. WAYS TO QUIT SMOKING... 12

     Cold Turkey... 12

     Acupuncture... 14

     Hypnosis... 14

4. QUITTING SMOKING GRADUALLY... 17

     Zyban®... 18

5. GET SOMEONE TO QUIT WITH YOU... 20

6. NICOTINE REPLACEMENT THERAPY... 21

     NICOTINE GUM... 21

     WARNINGS... 22

     Nicotine Patches... 23

     Nicotine Lozenges... 24

     WARNINGS... 24

     Nicotine Nasal Spray... 25

     The Nicotine Inhaler... 25

7. SECOND HAND SMOKE... 27

    Effects of Exposure to Secondhand Smoke... 28

8. YOU ARE QUITTING TWO HABITS... NICOTINE ADDICTION AND HABIT... 30

9. REPLACING BAD HABITS WITH GOOD HABITS... 32

10. WITHDRAWAL SYMPTOMS... 35

     Tiredness and lack of concentration... 36

     Easing Nicotine Withdrawal Symptoms... 36

11.EASING WORRY ABOUT WEIGHT GAIN... 38

     THE CAUSES OF WEIGHT GAIN... 38

     Tips on preventing weight gain... 40

12. QUIT SMOKING TIPS... 41

13. HERBS THAT CAN HELP SMOKERS... 46

14. MEDICAL BENEFITS TO QUITTING SMOKING... 48

15. STARTING A DAILY JOURNAL... 53

     Uses of your daily journal:... 54

16. GETTING SUPPORT FROM FRIENDS AND FAMILY... 56

17. THE BASIS OF A 12 STEP PROGRAM... 58

18. BREATHING EXERCISES... 62

19. DEALING WITH STRESS... 65

     Breathing and Stress Management... 66

20. AVOIDING THE TRIGGERS... 68

21. YOU CAN DO THIS!... 74

     Opting to Quit... 75

     The reason for stopping... 75

     Understanding what you like about smoking... 76

     How should I stop?... 77

     Reward yourself... 77

     Some more planning... 77

     When to quit?... 78

     Staying stopped – make rules to help you stay stopped... 78

(Freedom From Smoking)

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