Saudi Gazette Tobacco use is the most common preventable cause of death. About half of the people who don't quit smoking will die of smoking-related problems. Quitting smoking is important for your health and provides many benefits. There are many different plans to stop smoking, some take gradual steps and some just quit cold turkey, but what is important is to make the decision to quit. No matter what way you choose, you will experiences some withdrawal symptoms. Smoking withdrawal is not easy, but only the first few days will be the most difficult. Symptoms vary but you may expect few such as headaches, anxiety, irritability, dizziness, insomnia, sore mouth, drowsiness, depression, nausea, vomiting, diarrhea or constipation, and cramps. It is best to choose a non-stressful time to break the habit, like taking a week off of work or during the upcoming Hajj break. Following are some great tips to help you break your deadly habit n Write out a plan and schedule of your target dates to be smoke free, and your reasons for quitting. Keep a journal to record your feelings and your progress as you proceed. The withdrawal process can have both negative and positive effects. Many smokers who quit find that they have actually more energy and experience a higher sense of satisfaction and confidence. n Make a full commitment to quit smoking. You should know what triggers your cravings and avoid those traps. For example, get rid of all the ashtrays in your house and do not go out with friends who smoke until you are stronger. Bleach your teeth and clean your curtains, carpets, clothes, and car to get rid of the tobacco smoke smell and stains. n Get a partner to quit with you or an ex-smoker who already quit successfully to support you. n Fasting has been used by some smokers to kick their habit. n When withdrawal symptoms are overwhelming, distract yourself. Stay busy by enrolling in a class to learn something you always wanted to, such as a new language, dance class or other sports, computer lessons, or baking. Take a walk or get absorbed in a good book. Get together with friends who do not smoke. n During withdrawal, a vitamin C supplement is recommended to help reduce nicotine cravings. n Eating a more vegetarian diet may help reduce nicotine cravings. n Exercise regularly to improve your motivation and relaxation and relieve stress. n Smoking may have created the urge to keep your mouth stimulated, so as a substitute for cigarettes try munching on vegetable sticks, an apple, nuts, seeds, air popped popcorn, hard candy or chewing gum. n Right after meals, get up and do something to resist the urge to smoke. n Get plenty of rest and drink lots of fluids. Use water for its healing advantages like taking a cool shower, relaxing in a warm bath, swimming, and going to a sauna or steam room. n Adopt a positive attitude towards life and practice visualizations of yourself having overcome the urge to smoke in a serene and calm place. Also visualization, meditation, or acupuncture helps to quit smoking. __
