Why Smoking Isn’t Cool

So You Call Yourself A Smoker

Let’s start with the acceptance that you’re a smoker or that maybe you know a smoker. I understand the allure, I started smoking when I was 14, but at 22 I’ve managed to quit. Here are some facts you should know:

• One out of every six deaths in the U.S. is related to nicotine use.
• There is a long list of health risks. Just to name a few: emphysema, gum disease, heart attack, stroke, Cancer of the: lung, mouth, pharynx, larynx, and esophagus.
• Nicotine shortens your lifespan. If a disease doesn’t catch you, your DNA will. Nicotine actually damages your DNA to the point where you physically age faster.
• Dulls senses such as taste, smell, and touch.
• Discomfort when unable to smoke (such as in class, at work, or around small children or family)
• Bad smelling clothing, breath, and body from smoke.
• Punishments if caught smoking: You could get expelled from school, grounded by your parents, or even catch a ride in the back of a cop car if you try to buy or steal cigarettes when you’re underage.
• Second hand smoke is highly toxic and so your smoking negatively impacts the health of your loved ones and even your pets.

What Did You Say?

So smoking is bad for you, or didn’t you hear that before? Why then do you still do it? Let’s ask and see what people said:

• “It relaxes me”
• “It feels good”
• Excuses “It’s not like I’m doing real drugs or drinking”
• “I’m addicted”
• “Now that I started, I can’t stop”
• “I’m trying to lose weight”
• “My parents smoke”
• “Everybody else is”

Realities vs. Rationalizations

Let’s break down those rationalizations with some realities of smoking:

• While smoking “feels relaxing,” nicotine actually pumps your heart rate up and lowers your body’s ability to process stress, increasing your over-all anxiety. The reason a person feels relaxed when they smoke is because their body is craving that addictive substance in the cigarette, and when it receives it it feels satisfied for a short time.
• Smoking “feels good,” because it pumps your adrenal glands and gives the smoker a slight energetic, euphoric feeling (that light headed-ness is an extreme example).
• Nicotine is a gateway drug as it is often a person’s first introduction to that feeling of being ‘high.’ It can also be something you’re getting away with it, staring a habit of lying and enjoyment of that thrill of disobedience.
• Nicotine is highly addictive, and it is considered even harder to quit than heroine. This is because of its highly addictive nature but also because of the social acceptability and prevalence of smoking. People who quit may experience withdrawal symptoms such as headaches, constipation, restlessness, depression, hunger, and uncomfortably. ( But it only takes about 5 days for nicotine to leave your system.)
• The loss of nicotine in the system creates a mild depressive state on the brain. This is only temporary. Many, however, feel that downslide and immediately run back to the cigarette, much like a heroine addict who is sick through detox and uses again to relieve that sickness.
• Nicotine suppresses one’s appetite only for a short time. Note that it is detrimental to your health to obstruct the body’s normal function of telling you when it needs fuel to function.
• Many young or underage smokers have parents who are smokers. Learn from their mistakes and don’t pick it up.
• Although it can feel like everyone’s doing it, they’re not. Consider how many kids are at the smoker’s corner, maybe less than 10% of your class. Know you’re cool because YOU are cool, and that cigarette is simply burning you up.

Quiting

So now you know a little bit more and have some arsenal against the addiction, but how do you quit?

• Use your withdrawal symptoms to your advantage: if you’re feeling uncomfortable, hungry, constipated, restless and/or depressed: exercise. The restlessness will make you WANT to exercise to relieve that feeling. Exercise will give your body endorphins, brightening your mood. It also gets your body flowing and moving and so will help relieve constipation. The act of moving and distraction will also help relieve the cravings and withdrawal symptoms. If you had been smoking to lose weight, exercise will help you achieve that in a much healthier way. If you’re uncomfortable with exercise, start simple with walking, swimming, practicing a sport you enjoy, or yoga.
• Join a support group or make a support group: have a bunch of your friends quit with you. Make a bet out of it, or put a prize in to see who can quit the longest, fastest, etc. Many support groups exist, for instance Nicotine Anonymous is a twelve step program helping people quit and stay abstinent from nicotine addiction.
• Keep yourself busy & focused.
• Try living an over-all healthier lifestyle to help keep you focused on the benefits of being a non-smoker: exercise, eat healthy, meditate, visit parks or movie theaters, wherever you are relaxed.
• Eat more vegetables, fruit, and dairy, which all make cigarettes taste worse. Meat and alcohol actually make cigarettes taste better.
• Treat yourself: give yourself a gift each milestone of non-smoking you reach, such as day 1, day 3, day 5, day 7, week 2, week 3, and one month. Such gifts could be a special café latte, an extra cookie, a new outfit, going to the movies, ice-skating at a rink, etc.
• Be supportive of yourself the whole way through. Write yourself a letter when you quit about why you’ve quit, or write it while you’re still smoking if you still can’t stop. Tell yourself why you’ve quit, what argou feeling? Read it every day or each time you want to pick up a cigarette. Once you see what your own self has to say on the matter your desire will be reinforced and you may feel empowered to continue with your goal. This I think is what helped me the most.
• Avoid people, places, and things: don’t go outside on your coffee break anymore, don’t hang out at the ‘smoker’s corner’ just to socialize, don’t linger by doorways. You’ve decided to quit, now support yourself by putting in the effort, detaching yourself from triggers, and giving yourself the best opportunity for success.
• Try the patch or gum as nicotine replacement if you find cold-turkey quitting too difficult.

Sources

Drug Abuse

NY Smoke Free

Written by Jes Black and Mark Dworkin, LCSW. Mark is available for speaking engagements for the general public and professional communities, radio and tv appearances, seminars, webinars, enhancing professional development, workshops and trainings. Contact Mark Dworkin at (516) 731-7611 or mark@markdworkin.com