Have a clear motivation for quitting. • I want to see my child/grandchild get married • I want to perform simple tasks; like walking easily, climbing stairs without huffing. • I want my skin to look my age 2. Ask for support • Ask family, friends and co-workers for support while you avoid situations involving smoking. • Make a phone call to a friend when needing moral support • Ask if employer has incentive program for quitting or a wellness program 3.

Nov 18, 2007. Thousands of Mormon missionaries have taught people to quit smoking using the LDS Stop Smoking program since it began in 1983, and now there is an effort to help many more people by translating the program into many languages.

Program Bimbingan Dan Konseling Smallworlds more. The Cochran Review study updated in 2007 found nicotine replacement therapies like gum, inhaler or a patch increased chances of quitting 50-70%. The “urge” to smoke only lasts a few minutes and then passes. The longer you abstain, the farther apart the urges and cravings. Try: • Gum, inhaler, patch, lollipops • Take a walk or distract yourself with a task (knitting or similar two handed task) • Breathing exercises (yoga, meditation) 4. Write down 10 good things about being smoke-free. Now write down 10 bad things about smoking. This really helps.

Drink plenty of water to flush out nicotine and other toxins from your body. Consume 3-5 grams of vitamin C with bioflavonoids (try 1g every few hours) to help clean the lungs and flush the system. Start with 3 grams and add 0.5 g (500 mg) every 3 days until your stool changes to very soft.

Then go back 0.5 grams to where you were before bowel changes. Somewhere between 3-5 grams should establish your personal bowel tolerance. Infrared sauna sessions 3-4 times a week will invigorate the metabolism and eliminate the many toxins smoking introduces into your body. When first quitting, avoid alcohol, sugar and coffee as these often stimulate the desire for a cigarette. Avoiding high fat will also help stave off weight gain that often happens from eating instead of smoking.

Try higher protein foods like smoothies with whey or pea protein powder or eggs to start your day. Have a few nuts with celery, apples or pears for snacks to help regulate your blood sugar which often gets erratic in the first couple of weeks in response to withdrawal. Try combining a little bit of protein with every snack which helps to regulate your blood sugar. Nuts are high fat so eat no more than ¼ cup once or twice a day. Try drinking a calming tea like chamomile throughout the day to help with anxiety. Other supplements to ward off cravings are tyrosine 1000 mg, 5-hydroxytryptophan 100 mg, taurine 50-100 mg, rhodiola rosea 50 mg taken 2 times a day.

At bedtime try taking 300 mg GABA (gamma-aminobutyric acid). It is better utilized with 200mg glycine and a B complex supplement. Try a therapeutic aromatic like “X Out Smoke” after a meal or as needed to interrupt the craving signal. Inhale for 10-20 minutes twice a day to support longer periods without cravings. Find an acupuncturist or trained NADA specialist to perform an auricular (points on the ear) protocol. This acupuncture method is very effective for addictions as well as addressing disturbances, such as insomnia, mood changes and even nausea, that can arise as the body goes through nicotine withdrawal. Schedule massages in the evening to assist in de-stressing you and encourage better sleep.

Mantras help establish new patterns of behavior and even change our perspectives. Start with three positive statements voiced in an active and present tense, such as: • I am loving being smoke free • I’m eating fresh fruits and veggies daily • I’m feeling energetic and calm Repeat the mantra every chance you get. Post the mantra in multiple places; where you’ll see it first thing, and throughout the day. It takes 28 days to create a new habit, so give this one time. Be prepared for life events.

There is no perfect time to quit smoking so when life events occur they affect us at the core of our emotional levels. Utilize your quit smoking tools instead of picking up a cigarette. Ask others for help and support. Using gum, an inhalant, or supplements like GABA or 5-htp; calming tea; acupuncture or massage can give you that extra support when needed. Repeat your mantra and remember taking care of yourself is important in managing those life events with grace and flair.

Take note; when nothing changes then nothing else changes. Difficult moments pass and the good moments will arise. Whatever the ebb and flow that life tosses at us can be met and dealt with smoke free. You have the tools, you have the power, you have the control; you just need to implement them.

Only as a last resort should you use prescription products like Chantix. These medications can have significant and extremely severe side effects. Common reactions are nausea/vomiting; insomnia; abnormal dreams; fatigue/malaise; appetite changes; rash; and emotional disturbances. More severe reactions include suicide; depression; agitation; hypersensitivities; angina; myocardial infarction (MI); stroke; seizures; visual changes; acute renal failure; GI bleed and pancreatitis to name a few.

Notes • Sources available upon request to the Ensign. Department of Health and Human Services, The Health Benefits of Smoking Cessation: A Report of the Surgeon General (Washington, D.C.: GPO, 1990).

Corrigall, “Nicotine Self-Administration in Animals as a Dependence Model,” Nicotine & Tobacco Research 1 (1999): 11–20. Hughes and others, “Nicotine Withdrawal versus Other Drug Withdrawal Syndromes: Similarities and Dissimilarities,” Addiction 89 (1994): 1461–70. Download Kaizoku Sentai Sub Indo. Department of Health and Human Services (1998). The Health Consequences of Smoking: Nicotine Addiction (Washington, D.C.: GPO, 1998).

Warburton and others, “Smokers of the Future,” British Journal of Addiction 86 (1991): 621–25. Food and Drug Administration, Nicotine in Cigarettes and Smokeless Tobacco Products Is a Drug and These Products Are Nicotine Delivery Devices under the Federal Food, Drug, and Cosmetic Act, Appendices, Department of Health and Human Services, Aug. 1995, A1–A99. World Health Organization, Addressing the Worldwide Tobacco Epidemic through Effective, Evidence-Based Treatment (1999). Www.who.int/inf-fs/en/fact222.html • 8. Perry and others, “Increased Nicotinic Receptors in Brains from Smokers: Membrane Binding and Autoradiography Studies,” Journal of Pharmacology and Experimental Therapeutics 289 (1999): 1545–52.

Hughes and D. Hatsukami, “Signs and Symptoms of Tobacco Withdrawal,” Archives of General Psychiatry 43 (1986): 289–94. Killen and S. Fortmann, “Craving Is Associated with Smoking Relapse: Findings from Three Prospective Studies,” Experimental and Clinical Psychopharmacology 5 (1997): 37–42. Westman and J. Rose, “Nicotine Replacement Therapies and Beyond,” in Nicotine in Psychiatry: Psychopathology and Emerging Therapeutics, ed.

Piasecki and P. Newhouse (Washington, D.C.: American Psychiatric Press, 2000). Committee on Substance Abuse, “Tobacco’s Toll: Implications for the Pediatrician,” Pediatrics 108 (2001): 502. • Janet Brigham is a member of the Los Altos Ward, Los Altos California Stake.