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Lung cancer is the most common form of cancer diagnosed in the United States, and the major cause of death. This lung cancer screening quiz will help you identify any signs and symptoms you may be experiencing; however, it is not intended to diagnose any condition. If you have any signs and symptoms of lung cancer, you should see your doctor immediately.

Q: Do you have a persistent cough?

Yes
No

Q: Do you have a deep, wheezing cough?

Yes
No

Q: Do you cough up mucus?

Yes
No

Q: Do you cough up bloody sputum?

Yes
No

Q: Do you have difficulty breathing?

Yes
No

Q: Have you had reoccurences of pneumonia or bronchitis?

Yes
No

Q: Do you have difficulty swallowing?

Yes
No

Q: Have you had long-term exposure to asbestos, or other dusts, chemicals, or fibers?

Yes
No

Q: Do you smoke or have you smoked in the past?

Yes
No

Q: Have you been feeling unusually fatigued or have you had a loss of appetite?

Yes
No

If you answered yes to the majority or even half of these questions, it would appear that you have many of the signs and symptoms of Lung Cancer. Because Lung Cancer is a slow progressing lung disease, it may take many years before signs and symptoms appear. Therefore, if you are experiencing many of the signs and symptoms of Lung Cancer, you should see your doctor immediately. Only your doctor can make an accurate diagnosis. If you are a smoker, you should quit smoking now. As we head into the new year, you may want to try quitting with Smoke Away. Though not a substitution or a cure for lung cancer, Smoke Away might help you in your quest to quit smoking.

Here are 25 triggers that make you feel like you want to smoke.  But…Here are 18 ways to avoid the triggers.  But first lets look at the acronym, HALT.

HALT = Hunger, Anger, Lonely, Tired

Hunger - It is amazing how our minds will tell us that everything’s wrong when all we really need to do is eat.

Anger - If we are angry, our minds tell us we need a cigarette to cope. Until your mind learns that it doesn’t need a cigarette to cope, try to avoid upsetting situations. Avoid certain people that may bother you. If you can’t get some time off, quit smoking on a long weekend.

Lonely - It is good to know some people who are going through the same thing. (Come to chat!!!!)

Tired - If we are tired, it is easy to become irritated and when we get irritated our minds will tell us that a cigarette will help. Our overall resistance becomes weak and it is easy to say, “Oh well, I guess I’ll have a smoke.”

Other common triggers: 

	After sex
	With alcoholic beverages
	Stressful work situations
	Social functions
	Boredom
	With coffee
	While driving
	End of a workday
	Enjoying a sense of accomplishment
	Facing a family crisis
	Finishing a meal
	Getting out of bed
	Playing cards
	Reading
	Friends who smoke
	Talking on the telephone
	Waiting for someone or something
	Watching TV
	Work breaks
	Out of habit - for no reason whatsoever

Make note of your triggers. When do you smoke? Is it associated with any of the above triggers? Maybe you have others. It is very important for you to prepare for any of your triggers. Know how you will handle them. Those triggers can quickly overwhelm the unprepared quitter, but a good plan of your own will carry you through all of them. As we head into the final days of 2007. Now is the time to set your sites on 2008 as the year that quit smoking. Smoke Away knows that you want to quit. We want you to quit. Best of all, whether you use our product or not, the bottom line is that YOU are making an effort to something about your addiction to nicotine. Below are ways to combat your triggers:

Substitution Suggestions:

1. Try substituting orange juice for your breakfast coffee for the first week.
2. Try taking your shower after breakfast or tidy up around the house.
3. Chew gum, have a mint, carrot or celery sticks, suck on long licorice sticks.
4. Keep hands busy with needlework or tools.
5. Take a short walk.
6. Write.
7. If you associate smoking and coffee, try switching to tea or another drink for a while.
8. Reward yourself with bubble baths or other ways of being good to yourself.
9. At times of personal crisis, use a support system. (Quit smoking now message board and chat room)
10. While watching TV, try keeping your hands busy, do pursed lip breathing exercises, chew on straws or coffee stirrers.
11. Avoid smokers for a while; be a non-smoking “actor. “
12. When on the telephone: doodle, switch hands on the receiver, drink water.
13. When driving, sing with the car radio.
14. In stressful situations, remove yourself from situation if possible.
15. Make a point of hanging out with non-smokers.
16. Let friends and family know emphatically that you QUIT.
17. Start a journal during your pre-quit. When stress comes along, try to write about it in your journal to get it out of your system.
18. Re-read your list of reasons why you quit

34 Tips to Help You Quit Smoking Successfully

1.Wake up! We all know that smoking is bad for us, but if you’re like most smokers, you avoid looking at the destruction smoking causes whenever possible. Take the blinders off and read everything you can get your hands on about smoking. It will help you start to make the mental shift necessary to quit smoking.

2. Write it down.  Writing down what you’re going through is a useful tool for anyone trying to quit smoking. Start with your list of reasons for quitting. Include everything from big to small, and leave room to add to it. Think about the pros and cons of smoking and make your list as detailed as possible. Be honest with yourself.

3. Reaffirmation We have a way of believing what we tell ourselves over and over. Your journal will help you cement these goals. Prompt yourself with present-tense messages like: “I am a nonsmoker” or “I am strong and healthy”, and commit them to paper. Daily affirmations will plant the seeds of change in your mind, and it won’t be long before your actions are following your thoughts.

4. Lean on Someone  Having others who are interested in your success is very important. The Smoking Cessation Forum here at Smoke Away is a thriving, active group of people who can give you the help and encouragement you need. Sign in as a guest to browse and read posts from other quitters, or register(free) to post messages of your own.

5. Start taking your body back. Smoking cessation throws our bodies into shock initially. If you take care to give your body the fuel it needs to run properly, you’ll find that you’re better able to cope with the discomforts of nicotine withdrawal. Have the right foods within easy reach and you’ll minimize weight gain due to quitting.

6. Listen to your body. When you’re tired, cravings to smoke will seem stronger while you feel less able to manage them. Fit a full 8 hours of sleep in every night, and a nap here and there if you need it. If you have trouble sleeping when you first quit smoking, try taking a long walk a couple of hours before bed. Most importantly, you have been abusing your body with nicotine for so long, it’s time to repair it.

7. Water You’d be surprised what water can do. It will help to flush residual toxins out of your system, and beat back cravings to smoke. When you’re well-hydrated, you’ll feel better in general, which is a plus when you’re going through nicotine withdrawal.

8. Get back in the groove. If you already have a daily exercise regimen, good for you! If not, start now. Choose something you enjoy doing, and you’ll be more likely to stick with it. Aim for a half hour of exercise every day. Walking is a great way to move and it’s a quick fix for the urge to smoke. Get out for a 15 minute walk around the block and you’ll come back refreshed and relaxed.  Chances are if you start seeing an impvovement, you’ll want to keep it going. But you have to start.

9. Be Determined. Your determination to quit smoking is built one day at a time. Every smoke free day makes you stronger, and when you consciously take time to reflect and rejoice in the value of what you’re doing, you’re working to fortify your will to make this the quit that lasts you a lifetime.

10. Be grateful that you still have a chance to change things.Think about the blessings in your life. We all have them. Be thankful for the freedom you’re creating for yourself today. Remember that you’ve wanted to quit smoking for a long time and you’re finally doing something about it. List out the benefits you see in your health and overall being due to quitting tobacco. Make gratitude a daily conscious part of your life.

11. Know that it’s hard and accept the challenge. Relax into your quit and embrace cravings to smoke as they come. Don’t fight - lean into urges and ride them out. Most cravings last 3-5 minutes. Think of them as signs that your body is healing - that is just what they are.

12. Don’t long for the old you. Quitting tobacco is a gift, not a sacrifice. Don’t sabatoge yourself by feeling sorry that you can’t smoke. You are choosing not to smoke because you want to be free of this killer of an addiction. Keep your perspective!

13. It doesn’t happen overnight. Just as Rome wasn’t built in a day, people don’t quit smoking in a day either. Most of us had 20 years or more of smoking under our belts before we quit. Give yourself the gift of time and patience. Work to undo old patterns and replace them with newer, healthier choices. Each day you complete smoke free brings you closer to lasting freedom.

14. Make this the year  We all vow to do it, but we let lifes challenges knock us off track. But remember, life’s challenges are easier to deal with when you are not chained to nicotine addiction. You can quit smoking for good!  and Shed the chains of addiction and take back your life.

15. Decide Right Now to Believe that You CAN Quit Smoking

Studies of smokers who successfully quit smoking show that one of the most important traits of a successful quitter is their belief that they have the ability to quit smoking.

Do you believe that you can quit? If you don’t, you will have a much harder time trying to quit. The best action you can take right now to start the quitting process is to fix in your mind the belief that you have the ability to quit smoking. You might say that you can’t change your belief, but you can.

Believing you can quit is so important because your belief will guide everything you do in your attempt to quit. The way you think, the research you do, the steps you take, the people you talk to, the help you seek–all these will be influenced by the belief you have in your ability to give up cigarettes.

16. One little smoke does make a difference. If you don’t truly believe you can quit, you’ll probably find yourself saying, “What’s one little cigarette? I’ve got a headache. I just can’t quit like other people.” If you believe you can quit, instead you’ll be saying “My head is hurting from withdrawal, but I can make it through this. I know the headache and other withdrawal symptoms will go away in a few days. My life is more important than a stupid cigarette.”

17. Believing shapes everything you do. So does not believing. If you believe something strongly enough your mind will give you the correct thoughts to help your body take you in the direction of your belief. You must believe that you can quit smoking, even if it takes 10,000 attempts. 

• Realize that your old belief was founded on old ideas and circumstances and that your new belief is based on new information and your newfound desire to quit smoking now.
• On 3X5 cards, write out several positive statements about your ability to quit. Read your cards three times a day: morning, noon and bedtime. Some statements to use: “I believe that I have the ability to quit smoking,” “I am a non-smoker,” “I no longer need cigarettes in my life,” “I happily quit smoking,” “It’s easy to quit smoking,” “I am a powerful, self-directed person,” “I control my own life.” Make up some of your own statements. Make them positive, as if you have already completed the task.
• Post a sign on your bathroom mirror with one of the above statements on it.
• Repeat the above statements to yourself, whenever you have a free moment.
• Use visualization techniques  to visualize yourself mastering your smoking habit and winning the fight.
• Ask your family and friends to encourage you with positive statements about your ability to quit smoking.

18. Create a “Quit Plan” Successful people in all walks of life become successful through planning. The same is true for smokers who successfully quit smoking. You must create a plan that you will follow daily, so that you quit smoking purposefully, not haphazardly.PLan your work and work your plan.

19. Take the plan seriously. This is your life we are talking about! Study this report and write down how you will mentally prepare yourself to quit smoking. Don’t try to quit until you feel you are ready.

20. Set a quit date. Decide on a specific date that you will quit. Write down your “quit date.” Make sure your quit date comes after you have completed step “a” above. Also, choose a quit date that occurs during a relatively low stress time. Don’t try to quit during a stressful time at work or during the break-up of a relationship, for example.

21. Hold yourself to the date. Quitting on a specific date is preferable to slowly reducing the number of cigarettes that you smoke. By going “cold turkey” you won’t have to keep track of how many cigarettes you smoked yesterday and how many you will smoke today. You will also remove the temptation to cheat and smoke too many. By using this report to prepare yourself for your quit date you will be ready to quit, and going cold turkey won’t be so difficult.

22. Think about the upside. Write down all the things you will enjoy doing after you quit smoking (long walks, eating out without being restricted to the smoking section, taking a vacation with the money you will save, etc.). This step is very important, so spend extra time dreaming up your “smoke-free future.”

23. Remember the triggers. Write down the times and occasions when you are most likely to smoke. Write down what “triggers” your desire to smoke. You may be surprised to find that you have organized your day around smoking.

24. Plan your new life. Write down five to ten things you will do instead of smoking, whenever you feel a cigarette craving coming on. For example, you might drink a glass of water, go for a short walk, type a letter, do some filing, call a friend, read a book, or mow the grass. Plan how you will distract yourself. Try to distract yourself with something healthy and/or beneficial. Match the distractions you’ve created in this step with the times and occasions your wrote down in step “d” above.

25. Identify your support network. Write down the names of three people whom you trust to support your efforts to quit smoking. Contact them and ask for their support. Make sure you tell them that you want only positive support. Ask them to call you each day and give you positive encouragement. Also, ask them if you can call them if you need help.

26. Purge the old. Write down a list of all the items that you use when smoking: cigarettes, lighters, matches, ashtrays, etc. Make notes about where every single item is. Then on your “quit date” track down each item and throw them away. Don’t forget to clean out your car and your office at work.

27. Reward yourself. Write down a list of rewards that you will give yourself. Be sure to reward yourself as you go longer and longer without smoking. For example: End of Day One — long, hot bubble bath. End of Week One — see a Movie. End of Week Three — dinner at an exclusive restaurant. End of Month Two — take a day off from work. End of Six Months — take a weekend getaway. End of Year One — take a 7-day vacation. Whenever possible, write down the specific date that you will reward yourself. By the way, these rewards won’t cost you much, if anything, because you’ll be saving hundreds of dollars by not smoking!

28. Go see your doctor. Make an appointment to see your doctor. You need to know about you. What are you waiting for? 

29. You must Take Action You can’t win the battle if you don’t start the battle. The problem with too many unmet goals and plans is that no action was ever taken to start down the road to achieving the goal or plan. If you created your “Quit Plan” above (you did create a “Quit Plan”, didn’t you?) you now have a plan for quitting. What is the first step  of your Quit Plan? Have you done it yet? Do it now! You must put your plan into action. Getting started on your plan is difficult, but once you get started it’s hard to stop. So get started today!

30. Prepare Yourself Mentally  While most of the media attention surrounding the smoking addiction focuses on chemical addictions to nicotine, you are in reality “multi-addicted.” You are addicted to the feel of the cigarette in your hand and mouth. You are addicted to the actions of lighting your cigarette, moving your cigarette up to your mouth, flicking ashes from the cigarette and holding your cigarette between your fingers. You’ve also become addicted to the visual appeal of cigarettes: the flame, the smoke, even a dirty ashtray. You’re also addicted to the deep inhalations and exhalations you take as you puff on your cigarettes. You may have become addicted to smoking buddies at your workplace. All these stimuli serve to meet some physical, psychological or emotional need within you.

31. Understand why you like cigarettes. Part of preparing yourself mentally is understanding, studying and attacking your addictions. Think about the pleasures you derive from smoking. Does it make you feel “cool”? Do you get a lift or relax? Do you need to have something in your mouth or hands? Do you enjoy breathing deeply when you smoke? Do you feel a compulsion to head out to socialize with your smoking buddies every morning at 10:30?

Think through how you feel when you smoke. Are you happy, sad, soothed, or more alert? The next time you smoke a cigarette, notice all these things. Jot down your observations, then re-read them regularly. Study your own addiction so you understand what you must overcome. As Socrates said, “Know thyself.”

32. Seek Help and Support from Family and Friends constantly. Sure we said indentify your support network but sometimes our family and friends can be our worst enemies when we are attempting something very difficult or “different.” If your family or friends don’t smoke, they may not understand your desire to quit. Nor will they understand the extreme difficulty of overcoming your addiction.

If your family and friends do smoke, they may have attempted to quit themselves, but failed. Or they may not want to quit at all, thereby placing pressure on you not to quit also. Human nature causes people to try to “hold others back” when someone close to them begins to move in a direction different from the norm. If you quit, you will place pressure and the spotlight on family and friends who are still smoking.

Your challenge will be to let others around you know that you are doing this for YOU. Let them know that if they will not encourage you, then they should “keep quiet while you quit.” But by all means encourage others to encourage you.

Ask your family and friends to give you positive encouragement. Make sure they know that you do not want them to point out your faults, mistakes and slips. Ask them to praise your victories, large or small. Ask them to be understanding during the times that you may be less than friendly or patient. Ask them to be a part of the solution, not a part of the problem.

33.  Find a Quit Buddy Chances are you know another smoker who wants to quit. Suggest to that smoker that you help each other “douse the flames” forever. Studies show that smokers who partner with a Quit Buddy to provide mutual support are more successful when giving up cigarettes than are smokers who try to quit on their own.

If you can’t readily find a Quit Buddy, try contacting some of the resources listed at the end of this report. Also, many local hospitals and churches have quit-smoking programs and you may be able to find a Quit Buddy or even a Quit Group there.

Quit Buddies can provide support by way of daily or even hourly phone calls. Make yourself available to your Buddy whenever he or she needs help making it through the tougher moments. Provide positive encouragement when your Buddy succeeds. Do your best to ignore any relapse your Buddy may have. Don’t try to “shame” or coerce your Buddy into quitting. Studies show that negative feedback does not improve quit-smoking success rates.

Plan outings and activities together. As previously mentioned, you might exercise with your Quit Buddy. Sign contracts with each other stating that you will quit smoking and provide your Buddy with support while they quit.

34. Don’t Give Up Many smokers who have successfully given up cigarettes have made several attempts to quit before they finally kicked the habit. You should know going in that quitting may be a lengthy, or even life-long, process. There is no failure as long as you  (Believe). If you believe you will quit, you will! It may take three or four attempts before your quitting “sticks.” If you quit for a short time then resume smoking, you are one step closer to quitting for good. Just quit again. Keep doing it Until. Until you win, until you quit for life.

You may find that after a first or second attempt to quit you have reduced the number of cigarettes that you smoke each day. That’s great! You are no longer as dependent! Now, go for the gold!

Smoke Away realizes that you want to quit, hopefully with the help of these tips, it can help spur you to finally quit smoking and get on with the rest of your life.

** Article © Copyright Fred Kelley of QuitSmoking.com. Visit the web site at http://www.quitsmoking.com
for great information and products designed to help you quit smoking

Study: Developing countries embracing lifestyle habits linked to disease

About 7.6 million people will die this year worldwide from various types of cancer, with lung cancer — heavily driven by smoking — killing 975,000 men and 376,000 women, the American Cancer Society said Monday.

Cancer also is increasing in developing countries as people embrace habits linked to cancer such as smoking and fattier diets, American Cancer Society epidemiologist Ahmedin Jemal said in a telephone interview.

In all, about 12.3 million people will develop cancer this year, the organization projected, using data from the International Agency for Research on Cancer, a branch of the World Health Organization.

About 20,000 people die of cancer every day worldwide, the report showed. Smoking was heavily responsible for the lung cancer scourge.

Cancer’s burden is on the rise in developing countries as deaths from infectious diseases and child mortality fall and more people live longer, Jemal said. Cancer is more common as people get older, Jemal noted.

Lower survival rates
The report estimated 5.4 million people will get cancer and 2.9 million will die of cancer in developed nations, with 6.7 million cases and 4.7 million deaths in developing nations.

Overall, 75 percent of children with cancer live for five years in Europe and North America, compared to three-year survival rates of only 48 to 62 percent in Central American countries.

Cancers related to infections, such as stomach, liver and cervical cancer, were more common in developing countries, the group said. Fewer people survive cancer in developing countries due to lack of availability of early detection and treatment services, according to the report.

Globally, 15 percent of all cancers are caused by infections. The Helicobacter pylori bacteria causes stomach cancer, human papillomavirus causes cervical cancer and hepatitis can cause liver cancer.

Breast cancer scourge
Among men, the three most commonly diagnosed cancers are prostate, lung and colorectal cancer in developed countries and lung, stomach and liver cancer in developing countries.

Among women, the three most common cancers are lung, breast and colorectal in developed countries and breast, cervical and stomach cancer in developing countries.

About 465,000 women will die of breast cancer this year, making it the leading cause of cancer death among women worldwide, the group said.

Smoke Away still trusts that you will decide between now and the end of the year to decide to quit smoking. Stopping smoking is hard but the reality of it is, if you don’t stop smoking. bad things will happen. It’s inevitable. Do it today. Either with Smoke Away or without. it’s your choice!

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After you quit smoking, there is no longer a need to go out and light up. Which means that you more productive now that you are not devoting 2 hours of your 8 hour work day to smoking. But did you know:

1. Smokers facing work restrictions on smoking consume 11-15% less than average and quit at a rate that is 84% higher than average… Milder workplace restrictions, such as smoking only in designated areas have much less impact on quitting rates and very little effect on consumption.” —Philip Morris
2. A study conducted by the University California San Francisco reported that entirely smokefree workplaces were associated with a 3.8% reduction in smoking prevalence. Of those employees who continued to smoke, there was an average reduction in consumption of 3.1 fewer cigarettes per day. The combined effects of increased cessation and decreased consumption corresponded to a 29% relative reduction in tobacco use among all employees.
3. A study conducted through the University of Missouri-Columbia investigated whether the rate of smoking cessation was higher among hospital employees than among other community employees not subject to a smokefree workplace policy. Over a period of three years. Hospital employees were found to be almost twice as likely as other community employees to quit smoking and tended to take a shorter time to quit.
4. Researchers at the University of California, Berkeley and the University of California, San Francisco investigated the effect of local workplace smoking laws in California on smoking cessation. The results of the study revealed that smokefree ordinances significantly increased the rate of smoking cessation – the stronger the ordinance, the higher the rate of cessation. While there was only a 19.1% cessation rate in areas with no ordinance, there was a 24.6% cessation rate in areas with weak ordinances, and a 26.4% cessation rate in areas with strong ordinances. Overall, researchers found that smokers who worked in communities with strong ordinances were 38% more likely to quit smoking than smokers in communities with no ordinance.
5. Massachusetts introduced a comprehensive tobacco control program a number of years ago that brought together four elements of tobacco control: a cigarette tax increase; a mass media campaign; services for cessation and educational outreach; and the promotion of local smokefree ordinances. Prior to the program’s implementation, the annual decline in cigarette consumption for Massachusetts adults was comparable to that for the rest of the nation. The year following the program’s implementation  consumption in Massachusetts dropped 12% while it remained steady for the rest of the nation at 4%. After that the annual decline in cigarette consumption leveled off in comparison states (declining less than 1% a year). In Massachusetts, however, consumption continued to decline by more than 4% a year.
6. Workplace smoking restrictions can significantly reduce smoking rates among young adults according to a study published in the Journal of the American Medical Association (JAMA). Adolescents who worked in a smokefree workplace were found to be 32% less likely to smoke than adolescents who worked in a workplace with no smoking restrictions. Household smoking restrictions were also found to significantly reduce adolescent cigarette consumption and increase cessation rates.
7. A total of 97,882 indoor workers were questioned regarding their smoking behavior and the smoking policies at their place of work. Researchers found that a 100% smokefree workplace was associated with a 6% reduction in smoking prevalence and a 14% decrease in the average daily cigarette consumption of smokers relative to workplaces with weak or no smoking restrictions. These results were found to be true for all demographic groups and in nearly all industries.
8. The Community Intervention Trial for Smoking Cessation (COMMIT) surveyed the behavior of 8,271 cigarette smokers in 22 North American communities. Participants were questioned regarding their tobacco use behaviors, demographic characteristics, and workplace smoking policies. Employees in smokefree workplaces were found to be 25% more likely to make a serious attempt to quit smoking and 25% more likely to succeed than employees not subject to a smokefree workplace policy. Among continuing smokers, those in smokefree workplaces smoked an average of 2.75 fewer cigarettes a day.
9. A study published through the National Bureau of Economic Research investigated the effect of work area smoking bans on smoking behavior. Data from the National Health Interview Surveys was used to obtain data for over 18,000 workers. Researchers found that workplace smoking bans are associated with a 5% to 6% decline in smoking prevalence and an average reduction in cigarette consumption of 2.3 cigarettes per day per smoker.

What the Tobacco Industry thinks about workplace smoking restrictions…

10. “Smoking bans are the biggest challenge we have ever faced. Quit rate goes fr0m  5% to 21% when smokers work in nonsmoking environments.”

11. “The immediate implication for our business is clear: if our consumers have fewer opportunities to enjoy our products, they will use them less frequently and the result will be an adverse impact on our bottom line.”

12. “Those who say they work under [smoking] restrictions smoked about one-and-one-quarter fewer cigarettes each day than those who don’t. That may sound light but remember we’re talking about light restrictions, too. Those 220 people in our survey who work under smoking restrictions represent some 15 million Americans. That one-and-one-quarter per day cigarette reduction, then, means nearly 7 billion fewer cigarettes smoked each year because of workplace smoking restrictions… At a dollar a pack, even the lightest of workplace smoking restrictions is costing this industry 233 million dollars a year in revenue. How much more will it cost us with far more restrictive laws such as those in Suffolk County and Fort Collins now being enacted?”

With more and more restrictions being placed on where and when you can smoke, isn’t the choice clear? You need to quit smoking. Why work so hard to find a place to smoke, when all you have to do is quit? Why face the scorn of others who frown on you when they see you smoking? The makers of Smoke Away would love for you to use our product, but the bottom line is, we want you to quit smoking regardless of the mechanism.

Here is a video that will make you think the next time you or your friend takes a drag on a cigarette.

And another…

On the lighter side, or maybe not?

Now that you have seen what smoking can do to you, as if you had not already known that, isn’t it time you did something about it? The makers of Smoke Away want you to quit. As much as we want you to use our product, as long as you quit, is really the bottom line here. If you want to talk to others either in the process of quitting or who have already, log on to our Smoke Away Support group.

In Smoke Away’s efforts to push for you to be smoke free and loving it before the new year, whether it’s with our quit smoking product or not, we have found another option for you provided by the American Lung Association. 

Freedom From Smoking® Online
www.ffsonline.org
This online smoking cessation program sponsored by the American Lung Association is an interactive course designed to educate and modify the behavior patterns of a smoker. Freedom From Smoking Online can be accessed day or night, seven days a week, on any schedule the smoker chooses.  It is ready whenever a smoker wants to start the process of quitting and it’s free of charge (registration is required).

What to Expect with Freedom From Smoking®

Module 1:

In Module 1 you will get information about the FFS program, how it works, and what to expect. We help you determine your readiness to quit smoking, and to reduce your ambivalence about quitting. This week we also help you begin believing that you actually can quit smoking.

Module 2:

During Module 2 you will begin to understand your learned habit. You will learn some stress management/relaxation techniques. And you will begin to build you confidence and motivation to quit.

Module 3:

You will come to a deeper understanding of your particular smoking habit. Then we will begin to look at substitute behaviors to smoking. You will make specific plans to cope with you trigger situations. This will help you avoid relapse. We will give you some information on nicotine reduction therapy, and you will make general preparations for quitting. On your chosen Quit Day you will make a firm decision to go smoke free. There will be a special way to say good-bye to your cigarettes on the message boards.

Module 4:

This module covers physical and psychological recovery symptoms. We will look at the medical and non-medical benefits of quitting. You will spend time on the message boards discussing particular problems, fears and successes. And we will cover the dynamics of stress and some options to healthier stress management techniques.

Module 5:

During Module 5 we dive into long term strategies for maintaining a smoke free lifestyle. We will deal specifically with weight control issues, and saying, “No” to cigarettes in social situations.

Module 6:

We will continue with maintenance issues as we offer information about staying smoke free. We will talk about your new, nonsmoking, self image. We’ll cover fitness and exercise, and teach a plan for beginning a walking program. You will also learn some assertive communication techniques.

Module 7:

This is truly a time for celebration! We will cover the effects of secondhand smoke. We will also review your nonsmoking status. We cover how long the recovery process takes, what you can continue to expect, and then we ask you to evaluate the program.

From time to time the makers of Smoke Away come across sites that just blow us away in regards to  their efforts in helping all people try and quit smoking. We all realize that  getting people to stop smoking is the ultimate goal for all sites. So in that vein we present the following website. Become An Ex

What does it take to BECOME AN EX?

Tobacco addiction is complex, and over time it works its way into almost every aspect of your life. Digging it out will take some thinking, a plan and then effort.Being ready to quit means committing to it without any reservations. There can be no loopholes in the agreement with yourself, no rationalizations like “I’ll quit as long as I can keep my temper” or “I’ll quit as long as I don’t gain one pound.” You won’t make it if you hold on to any other thought except that of quitting and by using any means necessary.Being ready means being willing to align a lot of things in your life to achieve success in this one goal. For you, this could mean:

• Trying a nicotine replacement medication like the patch or the gum or a nonnicotine replacement medication
• Studying your smoking behaviors: learning when, where and why you smoke
• Working with a “quitting coach”
• Avoiding things you associate with smoking
• Making some changes in your lifestyle
• Finding ways to relax that don’t involve cigarettes
• Getting some exercise
• Asking friends and family for support
• Making a comprehensive plan that fights the addiction on every front where it can attack you: physical, behavioral, psychological and spiritual

What is EX?

EX is a method of freeing yourself from addiction to tobacco. It was created as a collaborative effort between the American Legacy Foundation and the Mayo Clinic, specifically for people who are really ready to quit and are looking for a better way. If you’re ready to try, you’re in the right place.

What you need is a plan.

Our EX Quit Plan is a comprehensive approach, one that comes at this addiction from all sides: the physical, the behavioral, the psychological and the spiritual. All of these need to be addressed. In fact, we’ve found that the more personalized your plan and the more tools you have to work with, the more likely you are to succeed.

EX offers a variety of tools that will help with your quit attempt – a step by step Online personalized quit plan, a free EX Quit Plan book that you can order and follow on your own, or a toll-free number that will connect to state tobacco quit lines for free cessation information.

You can get started on the Online personalized EX Quit Plan by clicking on the link below.  If you aren’t ready just yet, you can take preview tour of the Online EX Quit Plan program.  We also encourage you to read what former smokers said about their experience with the Online EX Quit Plan

What To Do When the Quit Day Comes

• Do not smoke. Stop smoking the night before and when you wake up the next morning, you will have an 8-hour head start to being smoke-free!
• Keep active - try walking, exercising or doing other activities or hobbies.
• Drink lots of water and juices.
• Start nicotine replacement therapy (if chosen).
• Continue attending a smoking cessation class, following a self-help plan and using computer resources. Call your support system or the quitline when you’re tempted.
• Avoid high-risk situations where the urge to smoke is strong. Sit in non-smoking sections when you go out to eat or frequent smoke-free establishments.
• Reduce or avoid alcohol and caffeine. Why? Alcohol clouds judgment and can make it easier to slip and smoke. Plus, alcohol may be linked to smoking for some people and it’s important to break this connection.
• Use the four “A’s”
  

  Avoid. Certain people and places can tempt you to smoke. Stay away for now. Later on, you’ll be able to cope.

  Alter. Switch to soft drinks or water instead of coffee or alcohol. Take a different route to school or work. Take a walk when you used to take a smoke break!

  Alternatives. Use oral substitutions like sugarless gum, hard candy or sunflower seeds.

  Activities. Exercise or hobbies that keep your hands busy (video games, needlework, woodworking, etc.) can help distract the urge to smoke.

If you’re still having issues with the day of the quit, try talking to some of the people who have quit with the help of Smoke Away. Though we are not saying that this might be the way for you to quit, it is merely a suggestion. If you go to Smoke Away Support, you will be able to talk with both current and past quitters!

Why do You Smoke?

If you know the answer to this question, it will be easier to stop smoking because you can find ways to make up for the things you may miss when you stop.

Most people smoke for different reasons at different times. Reasons for smoking include psychological issues, habits, social pressures and physical dependence on nicotine. The questionnaire that follows will help you decide which reasons are important in your smoking.

 Let’s Take The ‘Why Test’

Next to the following statements, mark the number that best describes your own experience. (5=Always, 4=Most of the time, 3=Once in a while, 2=Rarely, 1=Never)

___ A. I smoke to keep myself from slowing down.
___ B. Handling a cigarette is part of the enjoyment of smoking it.
___ C. Smoking is pleasant and relaxing.
___ D. I light up a cigarette when I feel angry about something.
___ E. When I am out of cigarettes, it’s near-torture until I can get more.
___ F. I smoke automatically, without even being aware of it.
___ G. I smoke when people around me are smoking.
___ H. I smoke to perk myself up.
___ I. Part of my enjoyment from smoking is preparing to light up.
___ J. I get pleasure from smoking.
___ K. When I feel uncomfortable or upset, I light up a cigarette.
___ L. When I’m not smoking a cigarette, I’m very much aware of the fact.
___ M. I often light up a cigarette when one is still burning in the ashtray.
___ N. I smoke cigarettes with friends when I am having a good time.
___ O. When I smoke, part of the enjoyment is watching the smoke as I exhale.
___ P. I want a cigarette most often when I am comfortable and relaxed.
___ Q. I smoke when I am “blue” and want to take my mind off what’s bothering me.
___ R. I get a real hunger for a cigarette when I haven’t had one in a while.
___ S. I’ve found a cigarette in my mouth and haven’t remembered it was there.
___ T. I always smoke when I am out with friends at a party, bar, etc.
___ U. I always smoke cigarettes to get a lift.

Now for the reality, Score Yourself

Step 1: Transfer the numbers from the quiz to the scorecard that follows by matching up the letters. For example, take the number you wrote for question A on the quiz and enter it on line A of the scorecard.

Step 2: Add each set of 3 scores on the scorecard to get the total for each different category. For example, to find your score on the “Stimulation” category, add together the scores for questions A, H and U.

The score for each category can range from a low of 3 to a high of 15. A score of 11 or above on any set is high and means that your smoking is probably influenced by that category. A score of 7 or below is low and means that this category is not a primary source of satisfaction to you when you smoke.

‘Why Test’ scorecard

“It stimulates me.” You feel that smoking gives you energy and keeps you going. Think about alternative ways to boost your energy, such as brisk walking or jogging.
___ A
___ H
___ U
___ “Stimulation” Total

“I want something in my hand.” There are a lot of things you can do with your hands without lighting up a cigarette. Try doodling with a pencil, or playing with putty or a fake cigarette.
___ B
___ I
___ O
___ “Handling” Total

“It feels good.” You get a lot of physical pleasure from smoking. Various forms of exercise or other activities can be effective alternatives.
___ C
___ J
___ P
___ “Pleasure/Relaxation” Total

“It’s a crutch.” It can be tough to stop smoking if you find cigarettes comforting in times of stress, but there are many better ways to deal with stress.
___ D
___ K
___ Q
___ “Crutch/Tension” Total

“I’m hooked.” In addition to having a psychological addiction to smoking, you may also be physically addicted to nicotine. It’s a hard addiction to break, but it can be done. Talk with your doctor about using nicotine replacement therapy (the gum, patch, inhaler or nasal spray) to control your withdrawal symptoms.
___ E
___ L
___ R
___ “Craving/Addiction” Total

“It’s part of my routine.” If cigarettes are merely part of your routine, stopping should be relatively easy. One key to success is being aware of every cigarette you smoke. Keeping a smoking diary is a good way to do this.
___ F
___ M
___ S
___ “Habit” Total

“I am a social smoker.” You smoke when people around you are smoking and when you are offered cigarettes. It is important for you to avoid these situations until you are confident about being a nonsmoker. If you cannot avoid a situation in which others are smoking, remind them that you are a nonsmoker.
___ G
___ N
___ T
___ “Social Smoker” Total

Now, what do you do about your score?  It’s time to think about the rest of your life. If you continue to smoke, then you might want to make plans for your loved one’s once you are gone. Is that a harsh statement? Yes, but that is the reality of cigarette smoking. For more information on how you can quit smoking, logon to Smoke Away. It might be the answer you’re looking for. Regardless of whether you use Smoke Away or not, you need to find the best vehicle that will increase your chances of quitting smoking, once and for all! Need more proof? Talk to the users of the Smoke Away Support Site.