A Smoker's Choice
       When you want to quit, but are struggling to do it.

Most smokers spend countless hours during their smoking careers trying to satisfactorily answer this most perplexing question. Typically, answers they come up with are that they smoke because they are unhappy, unsatisfied, nervous, bored, anxious, lonely, tired or just frustrated without their cigarettes.

Other reasons often quoted are that cigarettes keep them thin, make them better able to think, or that they are more sociable while smoking. Some claim that they smoke to celebrate the joyful times of life. Food, drink, fun and games, and even sex all seem to lose their appeal without an accompanying cigarette. After hearing all of these wonderful qualities attributed to cigarette smoking, I find myself amazed that 33,000,000 Americans have successfully given up smoking. What in the world is wrong with these ex-smokers? I can understand people who never smoked. They never knew or believed all of these wonderful benefits derived from smoking. What you never had you’ll never miss. But these ex-smokers, having given up such a marvelous habit with so many benefits, must be crazy.

The fact is ex-smokers are not crazy. To the contrary, it was their ability to be rational which enabled them to successfully break free from cigarettes. They had the foresight to put themselves through the pain and agony encountered during the initial withdrawal from the nicotine addiction. It is both a powerful physical and psychological addiction which creates many irrational beliefs as defense mechanisms in order to perpetuate the smoking behavior.

Most of the reasons mentioned above of why smokers claim they smoke are such drug induced beliefs. All ex-smokers should be applauded for their great accomplishment of overcoming the many obstacles created by their addiction. Encountering the initial quitting process creates a state of emotional insecurity and self doubt. Will they ever able to survive in our complicated world without their cigarettes? Once they became totally free of the grip which cigarettes exerted upon them, they were able to get a clear perspective of how many misconceptions they had about the benefits they thought they derived from smoking. Being drug free after years of enslavement brings a sense of relief and accomplishment they never anticipated. To their pleasant surprise, they discover the marvelous fact that there is life after smoking. It is a healthier, calmer and more pleasant life. They now have a choice as to whether or not they ever wish to smoke again. If they look honestly and objectively at the advantages and disadvantages, the logical choice is to remain ex-smokers.

Unfortunately, some don’t remember all of the consequences associated with their old habit, but only recall the infrequent good times they had with their cigarettes. They think that they could once again enjoy just a few cigarettes. What must be understood by all ex-smokers is that they only have two options. They could smoke nothing or they could smoke at their previous level of consumption. There is no in-between. They are wasting their time contemplating how nice it would be to be an occasional social smoker. They can never again have that luxury.

All ex-smokers must consider both options. Then if they choose to smoke, all they need do is take their first cigarette and again become trapped in the nicotine addiction. If they choose to remain free, all they need is to follow the simple practice: NEVER TAKE ANOTHER PUFF!

If you decide to quit smoking and are concerned about weight gain-

Article Adapted from the book
The No-Nag, No-Guilt, Do-It-Your-Own-Way Guide to Quitting Smoking
By Tom Ferguson, M.D.

Many smokers rate the fear of weight gain as their number-one barrier to quitting. They worry that the weight they gain may be a greater risk than their present smoking habit. This is unrealistic; to reach the same health risk as smoking just one pack of cigarettes per day, the average smoker would have to be roughly 125 pounds overweight. The fact is that many, but not all, ex-smokers do gain some weight after they quit.

One study found that 60 percent of men and 51 percent of women ex-smokers put on extra pounds. But the degree of weight gain is relatively small in most cases. The average long-term weight gain for quitters is about 5 pounds, and in one study, 23 percent of quitters actually lost weight.

Smokers weigh less because smoking depresses the appetite for certain foods, while quitters, whose appetites are not suppressed, gain weight because they take in more calories. Nicotine may also alter the smoker's metabolism so that smokers burn more calories and convert fewer calories into fat. In addition, smoking serves as a meal terminator (rather than taking a second or third helping or dessert, you are likely to stop eating and have a cigarette).

The following strategies can help you prevent weight gain:

Strategy 1: Ignore it

The most common approach is to just go ahead and quit smoking—you may be one of the lucky ones who gains little or no weight. This is better for light smokers and those who would not be greatly upset by gaining a few pounds.

Strategy 2: Exercise

It's difficult to try to quit smoking and try to make other major life changes. Thus you should begin a regular exercise program several months before your planned quitting date. Not only will exercise help keep your weight down, but it can provide you with an alternative activity that will help you make it through cigarette withdrawal.

Strategy 3: Reduce sweets

You needn't go on a full-scale, all-out diet. Instead, restrict the type, not the quantity, of your food. One way to ease a craving for sweets is to use sugar substitutes or eat more fruit. The desire for sweets will fade as your body readjusts its blood sugar level.

Strategy 4: Alter your routine

Practice these mealtime and between-meal tips:
(1) Take smaller portions (encourage this by using small plates)
(2) Eat slowly and try to be the last one finished
(3) Put your fork down between bites
(4) Drink a large glass of water with each meal and take frequent sips between bites
(5) Serve fruit for dessert or skip dessert altogether
(6) Get up from the table as soon as you finish
(7) Terminate your meal with a nonsmoking activity
    (take a walk, brush your teeth, wash the dishes, etc.)
(8) Stock up on raw vegetables for healthy between-meal snacks
(9) Go to bed earlier to avoid the temptation to snack.

Strategy 5: Do something dramatic

One ex-smoker came up with a unique approach: "When I quit smoking I gained 12 pounds. Determined to lose it, I drove to a supermarket two miles from home, marched up to the butcher counter, and had them grind me 12 pounds of hamburger. I left my car in the parking lot and carried it home. By the time I got home I was exhausted. I was carrying that much extra weight around with me every day—no wonder I felt tired all the time! I gave most of the hamburger away to friends and neighbors, then started a running program the next day. I eventually shed those 12 pounds."

The following strategies can help you prevent from slipping~

As my wife said in her article about weight loss- While some find it contradicting for us to say that we promote holistic approaches and review options of drugs to help one through... we disagree. Coming from a holistic view point means coming from a place that allows you to view ALL options and to acknowledge when getting assistance may be what you need. There is no shame in a smoker who is trying to quit using Zyban or Nicotine gum to help take the edge of during the withdrawal period.

Physical, Mental, Emotional, Spiritual Thoughts-

Quitting smoking is a very difficult addiction to break. It is an addiction, physically, emotionally, mentally, and spiritually. Here are my thoughts on this.

Spiritual Needs-

One Native American interpretation of the act of taking smoke into the lungs is symbolic for taking in "spirit." They used pipes during their ceremonies to reflect this belief as well as to enhance their access to a spiritual realm by using peyote.

On a spiritual level an addiction to smoking may be reflective of the need to take in "spirit" in a more comprehensive way. Finding your spirituality in other ways is a good place to start in addressing that. A tangible example may be having a spiritual ceremony that incorporates all the elements (Water, Earth, Air, Water, Metal).

For example, a new moon ceremony, is a great day to start a new phase. It could be something like this-

1) You write down on a piece of paper 3 categories. The first is what smoking has meant
    to you in the past, the second is what smoking has means to you now, and, the third
    is what you see your smoke free life like. Be specific with descriptive words that will
    make your writing as lucid as possible.

2) Take the paper and hold it close to your heart, meditate in silence as you make your
    transition to letting go of your addiction.

3) Hold the paper over a candle flame with some metal clamps so as not to get burned,
    and hold the burning paper over a bowl of water. Place the ashes into that water.

4) Take the water outside and pour them into a special place in the ground, and speak
   words of letting your addiction go to the universe.

5) Do something that is quite and reflective to take in and appreciate your new leash
    on life.

Mental Needs-

On a mental level it will be important for you to examine "self talk" that goes on in your mind. What kind of messages are you sending yourself around smoking? Are you shaming, or giving yourself guilt for it? If so, it may be time to honor your smoking for the ways that it has served you. Perhaps it is not been healthy in some ways, but it has probably soothed you through some difficult moments in your life, and it may be time to acknowledge how it has served you. I am not suggesting that you see it as all positive, but nor should you hold it as all negative either. It is time to adjust your mentality to see how you can now fill the loss of your addiction with more healthy and positive behaviors.

Doing meditative exercises where you take in deep cleansing breaths and mindfully focus on the clean air filling your lungs cleansing out all of the toxins and tar build up in your lungs would also be a great way to integrate your intentions.

Emotional Needs-

On an emotional level smoking has provided you with a level of comfort. On a psychoanalytical level, because smoking is associated with the oral stage, it may be of interest to you to look at the oral stage in your childhood to determine if there was something that you are still struggling with now.

On a more holistic level, it will be important for you to find nurturing in other ways so that taking away your emotional coping skill of smoking won't be so difficult. Do things that will comfort yourself on an emotional level. When you need hugs ask for them, when you need to feel safe and warm, try to connect with someone who makes you feel that way, or if alone do things that will accomplish a similar feeling such as taking a hot Aromatherapy bath. Finding others to talk with that are going through the same thing is also helpful. I am sure if you look there may even be chat rooms for people that are quitting smoking. Emotional support from someone who knows what you are going through is a fantastic way to get you through this.

Physical Needs-

Investing in some acupuncture and Acupressure (especially ear points known for assisting in addictions) would be a great way to provide assistance. Exercising is another way to feel physically empowered and in control of your life which will also help.

One thing to keep in mind is that smoking is very much a chemical addiction, and things like the "patch" or Zyban medication are chemicals that may make your transition easier and there is no shame in making it easier for yourself. It is of course a personal decision and you ultimately must do what feels right for you.

Other suggestions-

Drugs:

~ Zyban

Chinese Herbalism:

~ Green tea assist in healing the damage done to the liver.

Herbalism:

~ Oats: will calm you and assist with will power.
~ Skullcap & Valerian: calm the nervous system and will assist with withdrawal symptoms.
~ Cramp bark: aides in nervous tension and jitters.

Aromatherapy:

~ Antidepressant oils include: chamomile, clary sage, ylang, ylang, and rose.

Flower Essences:

~ Crab apple: for purification
~ Gorse: For being stuck in a negative pattern
~ Mustard: for depression with an unknown cause

Vitamins & Minerals:

~ Primrose Oil: Provides GLA (gammalinolenic acid) to assist with mood swings.