As a smoking cessation aid, hypnosis has one very important benefit that other quit smoking tools aren't able to offer. Because it uses the power of positive suggestion to help you stop smoking, it actually has the ability to help you develop and strengthen your will and determination to succeed.
Most smokers start their quit programs on shaky legs. Nicotine addiction makes you think yoy are weak and unable to live without your cigarettes. Given time and a healthy attitude though, yoy can tip the scales in your favor. With every smoke free day completed, you are proving to yourself that quitting is possible. Add some hypnosis to your smoking cessation plan, and it will help you develop the attitude you need to succeed.
* Motivation and Confidence
Learn how to build a strong desire to stop smoking. Reasons to quit and benefits of quitting are covered.
* Overcoming Past Connections
In order to quit successfully, you must change what cigarettes mean to you and the connections they have in your lives.
* Creating New, Healthier Connections
Time to reprogram our minds with healthier choices. Great guided visualization of cleansing our bodies of the toxins smoking leaves behind.
* Preventing Relapse
Cements the value of quitting and provides help with avoiding a smoking relapse.
Each hypnosis session is approximately 30 minutes in length except the first which is about an hour plus.
Hypnosis is a solid tool to help you quit smoking. The client is given a wealth of information and support, along with CD’s to work with in the comfort of their home.
Friday, January 11, 2008
Smoking, what it does to your body...
From bone loss to impotence, tobacco is bad for your body.
Lung cancer and heart disease are known to be the lethal results of smoking. But research is also proving that, well before serious disease strikes, tobacco is regularly compromising your health in ways you might not imagine.
Increased bone loss, higher injury rates, longer times for wounds to heal, even impotence have all been traced to the effects of nicotine on the body.
"I thought, 'Why haven't we figured this out before?' " Oregon orthopaedic surgeon Dr. Miguel Schmitz says, after finding that leg fractures took 70 percent longer to heal in smokers than in non-smokers.
In his study of 60 patients with fractures, Oregon orthopaedic surgeon Dr. Miguel Schmitz, found the average time for clinical healing for smokers was 276 days compared to 152 days for non-smokers. That's a difference he calls remarkable.
Starving for oxygen
The decrease in blood flowing through the body means there is less oxygen going to its tissues, and oxygen is key for maintaining body health. Worsening the situation is the carbon monoxide that is inhaled from burning cigarette papers.
The carbon monoxide replaces oxygen that's supposed to be plentiful in red blood cells. Tissues don't get enough oxygen as they would ordinarily and muscles, tendons, ligaments and bones are all weakened over time.
And that time may be shorter that you think.
Injuries
Dr. John W. Gardner found that of approximately 2,000 male and female recruits, smokers were 1.5 times more likely to be injured during the eight-week basic training than non-smokers. Smokers suffered more than double the number of ankle sprains and muscle stresses than non-smokers.
Bone loss
Untimely bone loss seems to be another consequence of cigarette smoking.
Non-smoking women at age 65 have an average bone loss of 33.5 percent, while women of the same age who have smoked for five years or more suffer a loss of bone density at a rate from 40 percent to 60 percent.
In addition, a study found in a three-year review that older men and women smokers were losing three-quarters of a percent more bone mass per year than non-smokers.
This is significant, because loss of bone mass increases with each year of smoking. A 10 percent change in bone mass is enough to double the fracture risk.
The threat of impotence
Even sexual satisfaction apparently can be compromised by nicotine use. A recent study found that a group of more than 500 male smokers between the ages of 40 and 70 had a 24 percent rate of impotence, compared to 14 percent for non-smokers. In smokers also exposed to passive smoke, the impotence rate rose to 33 percent.
The penis needs about an eight-fold increase in blood to become engorged for an erection, which is the equivalent of the amount of blood used in heavy exercise. So when the arteries are constricted because of nicotine in the blood, it is suggested that "the blood can't flow fast enough to build up."
Smoking is the major cause of coronary heart disease
Smoking is a major cause of atherosclerosis - a buildup of fatty substances in the arteries. Atherosclerosis occurs when the normal lining of the arteries deteriorates, the walls of the arteries thicken and deposits of fat and plaque block the flow of blood through the arteries. In coronary artery disease, the arteries that supply blood to the heart become severely narrowed, decreasing the supply of oxygen-rich blood to the heart, especially during times of increased activity. Extra strain on the heart may result in chest pain (angina pectoris) and other symptoms. When one or more of the coronary arteries are completely blocked, a heart attack (injury to the heart muscle) may occur.
In peripheral artery disease, atherosclerosis affects the arteries that carry blood to the arms and legs. As a result, the patient may experience painful cramping of the leg muscles when walking (a condition called intermittent claudication). Peripheral artery disease also increases the risk of stroke.
Lung cancer and heart disease are known to be the lethal results of smoking. But research is also proving that, well before serious disease strikes, tobacco is regularly compromising your health in ways you might not imagine.
Increased bone loss, higher injury rates, longer times for wounds to heal, even impotence have all been traced to the effects of nicotine on the body.
"I thought, 'Why haven't we figured this out before?' " Oregon orthopaedic surgeon Dr. Miguel Schmitz says, after finding that leg fractures took 70 percent longer to heal in smokers than in non-smokers.
In his study of 60 patients with fractures, Oregon orthopaedic surgeon Dr. Miguel Schmitz, found the average time for clinical healing for smokers was 276 days compared to 152 days for non-smokers. That's a difference he calls remarkable.
Starving for oxygen
The decrease in blood flowing through the body means there is less oxygen going to its tissues, and oxygen is key for maintaining body health. Worsening the situation is the carbon monoxide that is inhaled from burning cigarette papers.
The carbon monoxide replaces oxygen that's supposed to be plentiful in red blood cells. Tissues don't get enough oxygen as they would ordinarily and muscles, tendons, ligaments and bones are all weakened over time.
And that time may be shorter that you think.
Injuries
Dr. John W. Gardner found that of approximately 2,000 male and female recruits, smokers were 1.5 times more likely to be injured during the eight-week basic training than non-smokers. Smokers suffered more than double the number of ankle sprains and muscle stresses than non-smokers.
Bone loss
Untimely bone loss seems to be another consequence of cigarette smoking.
Non-smoking women at age 65 have an average bone loss of 33.5 percent, while women of the same age who have smoked for five years or more suffer a loss of bone density at a rate from 40 percent to 60 percent.
In addition, a study found in a three-year review that older men and women smokers were losing three-quarters of a percent more bone mass per year than non-smokers.
This is significant, because loss of bone mass increases with each year of smoking. A 10 percent change in bone mass is enough to double the fracture risk.
The threat of impotence
Even sexual satisfaction apparently can be compromised by nicotine use. A recent study found that a group of more than 500 male smokers between the ages of 40 and 70 had a 24 percent rate of impotence, compared to 14 percent for non-smokers. In smokers also exposed to passive smoke, the impotence rate rose to 33 percent.
The penis needs about an eight-fold increase in blood to become engorged for an erection, which is the equivalent of the amount of blood used in heavy exercise. So when the arteries are constricted because of nicotine in the blood, it is suggested that "the blood can't flow fast enough to build up."
Smoking is the major cause of coronary heart disease
Smoking is a major cause of atherosclerosis - a buildup of fatty substances in the arteries. Atherosclerosis occurs when the normal lining of the arteries deteriorates, the walls of the arteries thicken and deposits of fat and plaque block the flow of blood through the arteries. In coronary artery disease, the arteries that supply blood to the heart become severely narrowed, decreasing the supply of oxygen-rich blood to the heart, especially during times of increased activity. Extra strain on the heart may result in chest pain (angina pectoris) and other symptoms. When one or more of the coronary arteries are completely blocked, a heart attack (injury to the heart muscle) may occur.
In peripheral artery disease, atherosclerosis affects the arteries that carry blood to the arms and legs. As a result, the patient may experience painful cramping of the leg muscles when walking (a condition called intermittent claudication). Peripheral artery disease also increases the risk of stroke.
What is ‘smoker's cough’?
When you inhale tobacco smoke, the respiratory system tries to protect itself by producing mucus and coughing. Normally, the cilia (tiny hairlike structures) beat outward to sweep harmful substances out of the lungs. Smoking retards this sweeping action, so some of the toxins remain in the lungs and mucus remains in the airways. When you sleep, some cilia recover and start functioning again. On waking, you cough because your lungs are trying to get rid of the toxins from the previous day’s smoking. Eventually, after long-term exposure to tobacco smoke, the cilia stop functioning completely.
Why Do You Smoke?
Do You think of a cigarette as …
1. A Boost
Does it feel like it gives you more energy? Do you smoke when you have to keep on the go, to wake up in the morning, or when you need a ‘pick-me-up’?
The nicotine in tobacco is a stimulant, and it can make you feel temporarily more alert. In the long-term, though, smoking drains your energy. It makes ordinary physical tasks like housework or climbing stairs tiring.
Try these tips to boost your energy instead:
* Get enough rest. With a good night's sleep you're more likely to feel fresh and alert.
* Exercise regularly to raise your overall energy level.
* Take a brisk walk instead of smoking if you feel sluggish. Physical movement is a drug-free stimulant.
* Eat regular, nutritious meals. Smaller meals spaced throughout the day are better than three large ones for keeping energy levels constant.
* Drink plenty of fluid; water is best.
* Boredom can make you feel dull and lethargic, so take regular breaks (just not smoke breaks) from tedious tasks.
2. A security blanket.
Does it "feel right" to have a cigarette in your hand or mouth? Do you feel more at ease socially when you’ve got something to do with your hands? Do you enjoy the whole process: taking a cigarette out of the pack, lighting it, watching the smoke when you exhale?
Many people find the rituals involved with smoking calming and satisfying, and handle cigarettes as a way to feel less self-conscious in public. But of course, there are many alternative rituals and ‘things to do with your hands’:
Find alternative objects to handle.
* For instance, you could keep a pen and pad in your pocket or on your desk. When you want to reach for a cigarette, pick up the pen instead. Write down your reasons for giving up smoking, or just doodle. You could also handle a coin in your pocket, twist a ring or play with your necklace.
* Hold a real cigarette if the touch is all you miss – but not if handling a cigarette makes you want to light up.
* Don't confuse hunger with the desire to put a cigarette in your mouth. Eat regular meals and keep snack foods (preferably healthy, low-calorie ones) on hand.
* Take up a hobby or learn a skill that keeps your hands busy.
* Try creating alternative harmless rituals.
3. A treat, like chocolate.
Do you smoke because it’s pleasurable? Do you associate it with good times, and that’s when you really feel like a cigarette – when you feeling comfortable and relaxed? Does a smoke just seem to make the moment better?
Almost two out of three smokers say they just plain enjoy smoking. When you associate smoking with ‘good times’, it can strengthen your habit further. Keep reminding yourself about the benefits of smoking, and practise enjoying yourself without tobacco:
Focus on the pleasures of being tobacco-free.
Notice:
* How good food smells and tastes
* How you feel (and smell) fresher in social situations
* How it’s easier it to walk, run and climb stairs
* How powerful it feels to be gaining control over the urge to smoke.
Spend the money you save on cigarettes on other pleasures, like a shopping spree or a dinner party.
Remind yourself that the health benefits of giving up smoking will mean that you’re far more likely to be able to enjoy life's other pleasures more, and for longer.
‘Good times’ for many people involve alcohol, which many smokers find makes them smoke more. Swop some of your nights out in bars or clubs for activities where you can’t or are less likely to smoke or drink, like going to the cinema.
4. A tranquilliser.
Do you use smoking to help you relax if you tense or upset? When you stressed out, angry or depressed, does a cigarette make you feel better?
The irony of using cigarettes to calm down is that the way they act on your body makes you more tense. Nicotine, far from helping relieve stress, may actually cause it. Smokers start to go into withdrawal between cigarettes, which gives them false perception that smoking helps with stress-relief. The result is that smokers often find themselves in a vicious circle of smoking to relax because the previous cigarette has made them tense. If you've used cigarettes as a crutch to get you through bad times, you need to find other ways to cope with stress. Otherwise, you’ll likely want to smoke again whenever problems arise. These tips may be helpful:
* Use relaxation techniques to calm down when you’re angry or upset. Deep breathing exercises, muscle relaxation, and imagining yourself in a peaceful setting can all help.
* Get enough rest. Make time each day to relax, no matter how busy you are: have a bath or massage, listen to soothing music or take a nap.
* Exercise regularly. Exercise helps to relieve tension and lighten depression.
* Remember that smoking won’t solve or alleviate a problem that’s causing you stress. Work out what will, and act on it.
* Identify situations that stress you out and might tempt you to smoke, and try to avoid these.
5. A fix.
Are you addicted; do you constantly crave cigarettes? When you run out, are you not able to concentrate on anything properly until you get more? Are you very aware of not smoking when you don't have a cigarette in your hand?
Like many smokers, you may be addicted to the nicotine in tobacco, and when you give up, you’re likely to go through a withdrawal period. This typically involves both physical symptoms (tiredness, irritability, headaches, anxiety) and an emotional need for a cigarette.
It isn't easy to get over an addiction to tobacco, but many people have succeeded.
The longer you stay nicotine-free, the less of a hold it will have over you.
The following tips are intended to help an addicted smoker make it through withdrawal and give up for good:
* Seek help eg. hypnotherapy to change bad habits into good ones
* Go ‘cold turkey’. Tapering off gradually probably won't work for you, because the moment you put out one cigarette you begin to crave the next.
* Tell family and friends you've stopped smoking. Ask for help if you need it. Keep away from cigarettes completely. Get rid of ashtrays. Destroy any cigarettes you have. Try to avoid smokers and smokey places.
* Think of yourself as a non-smoker, and act like one. Put up ‘No Smoking’ signs, and encourage others to stay smoke-free.
* Remember that physical withdrawal symptoms, unpleasant though they may be, only last about two weeks.
6. An extension of you own body.
Is Smoking a habit, something you do more or less automatically without being fully aware of it a lot of the time? Do you sometimes light up a cigarette without realising you’ve got one burning in an ashtray, or you find a cigarette in your mouth and don't remember putting it there?
If you’re this kind of smoker, you’re probably no longer getting much satisfaction from your habit. Unlike people who smoke for pleasure, you might not miss it too much if you stopped.
The following tips can help break those ingrained smoking patterns:
* If you’re not ready to give up completely yet, try cutting down gradually. Smoke fewer cigarettes each day or only smoke them halfway down. Inhale less often and less deeply. After several months it should be easier to stop completely.
* Change your smoking routines to make yourself more aware of when and how much you’re smoking. Keep your cigarettes in a different place. Smoke with your opposite hand. Don't do anything else while smoking. Limit smoking to certain places, such as outside or in one room at home.
* When you want a cigarette, wait one minute. Think of something else to do instead of smoking.
* Be aware of every cigarette you smoke. Ask yourself: Do I really want this cigarette?
1. A Boost
Does it feel like it gives you more energy? Do you smoke when you have to keep on the go, to wake up in the morning, or when you need a ‘pick-me-up’?
The nicotine in tobacco is a stimulant, and it can make you feel temporarily more alert. In the long-term, though, smoking drains your energy. It makes ordinary physical tasks like housework or climbing stairs tiring.
Try these tips to boost your energy instead:
* Get enough rest. With a good night's sleep you're more likely to feel fresh and alert.
* Exercise regularly to raise your overall energy level.
* Take a brisk walk instead of smoking if you feel sluggish. Physical movement is a drug-free stimulant.
* Eat regular, nutritious meals. Smaller meals spaced throughout the day are better than three large ones for keeping energy levels constant.
* Drink plenty of fluid; water is best.
* Boredom can make you feel dull and lethargic, so take regular breaks (just not smoke breaks) from tedious tasks.
2. A security blanket.
Does it "feel right" to have a cigarette in your hand or mouth? Do you feel more at ease socially when you’ve got something to do with your hands? Do you enjoy the whole process: taking a cigarette out of the pack, lighting it, watching the smoke when you exhale?
Many people find the rituals involved with smoking calming and satisfying, and handle cigarettes as a way to feel less self-conscious in public. But of course, there are many alternative rituals and ‘things to do with your hands’:
Find alternative objects to handle.
* For instance, you could keep a pen and pad in your pocket or on your desk. When you want to reach for a cigarette, pick up the pen instead. Write down your reasons for giving up smoking, or just doodle. You could also handle a coin in your pocket, twist a ring or play with your necklace.
* Hold a real cigarette if the touch is all you miss – but not if handling a cigarette makes you want to light up.
* Don't confuse hunger with the desire to put a cigarette in your mouth. Eat regular meals and keep snack foods (preferably healthy, low-calorie ones) on hand.
* Take up a hobby or learn a skill that keeps your hands busy.
* Try creating alternative harmless rituals.
3. A treat, like chocolate.
Do you smoke because it’s pleasurable? Do you associate it with good times, and that’s when you really feel like a cigarette – when you feeling comfortable and relaxed? Does a smoke just seem to make the moment better?
Almost two out of three smokers say they just plain enjoy smoking. When you associate smoking with ‘good times’, it can strengthen your habit further. Keep reminding yourself about the benefits of smoking, and practise enjoying yourself without tobacco:
Focus on the pleasures of being tobacco-free.
Notice:
* How good food smells and tastes
* How you feel (and smell) fresher in social situations
* How it’s easier it to walk, run and climb stairs
* How powerful it feels to be gaining control over the urge to smoke.
Spend the money you save on cigarettes on other pleasures, like a shopping spree or a dinner party.
Remind yourself that the health benefits of giving up smoking will mean that you’re far more likely to be able to enjoy life's other pleasures more, and for longer.
‘Good times’ for many people involve alcohol, which many smokers find makes them smoke more. Swop some of your nights out in bars or clubs for activities where you can’t or are less likely to smoke or drink, like going to the cinema.
4. A tranquilliser.
Do you use smoking to help you relax if you tense or upset? When you stressed out, angry or depressed, does a cigarette make you feel better?
The irony of using cigarettes to calm down is that the way they act on your body makes you more tense. Nicotine, far from helping relieve stress, may actually cause it. Smokers start to go into withdrawal between cigarettes, which gives them false perception that smoking helps with stress-relief. The result is that smokers often find themselves in a vicious circle of smoking to relax because the previous cigarette has made them tense. If you've used cigarettes as a crutch to get you through bad times, you need to find other ways to cope with stress. Otherwise, you’ll likely want to smoke again whenever problems arise. These tips may be helpful:
* Use relaxation techniques to calm down when you’re angry or upset. Deep breathing exercises, muscle relaxation, and imagining yourself in a peaceful setting can all help.
* Get enough rest. Make time each day to relax, no matter how busy you are: have a bath or massage, listen to soothing music or take a nap.
* Exercise regularly. Exercise helps to relieve tension and lighten depression.
* Remember that smoking won’t solve or alleviate a problem that’s causing you stress. Work out what will, and act on it.
* Identify situations that stress you out and might tempt you to smoke, and try to avoid these.
5. A fix.
Are you addicted; do you constantly crave cigarettes? When you run out, are you not able to concentrate on anything properly until you get more? Are you very aware of not smoking when you don't have a cigarette in your hand?
Like many smokers, you may be addicted to the nicotine in tobacco, and when you give up, you’re likely to go through a withdrawal period. This typically involves both physical symptoms (tiredness, irritability, headaches, anxiety) and an emotional need for a cigarette.
It isn't easy to get over an addiction to tobacco, but many people have succeeded.
The longer you stay nicotine-free, the less of a hold it will have over you.
The following tips are intended to help an addicted smoker make it through withdrawal and give up for good:
* Seek help eg. hypnotherapy to change bad habits into good ones
* Go ‘cold turkey’. Tapering off gradually probably won't work for you, because the moment you put out one cigarette you begin to crave the next.
* Tell family and friends you've stopped smoking. Ask for help if you need it. Keep away from cigarettes completely. Get rid of ashtrays. Destroy any cigarettes you have. Try to avoid smokers and smokey places.
* Think of yourself as a non-smoker, and act like one. Put up ‘No Smoking’ signs, and encourage others to stay smoke-free.
* Remember that physical withdrawal symptoms, unpleasant though they may be, only last about two weeks.
6. An extension of you own body.
Is Smoking a habit, something you do more or less automatically without being fully aware of it a lot of the time? Do you sometimes light up a cigarette without realising you’ve got one burning in an ashtray, or you find a cigarette in your mouth and don't remember putting it there?
If you’re this kind of smoker, you’re probably no longer getting much satisfaction from your habit. Unlike people who smoke for pleasure, you might not miss it too much if you stopped.
The following tips can help break those ingrained smoking patterns:
* If you’re not ready to give up completely yet, try cutting down gradually. Smoke fewer cigarettes each day or only smoke them halfway down. Inhale less often and less deeply. After several months it should be easier to stop completely.
* Change your smoking routines to make yourself more aware of when and how much you’re smoking. Keep your cigarettes in a different place. Smoke with your opposite hand. Don't do anything else while smoking. Limit smoking to certain places, such as outside or in one room at home.
* When you want a cigarette, wait one minute. Think of something else to do instead of smoking.
* Be aware of every cigarette you smoke. Ask yourself: Do I really want this cigarette?
Thursday, December 6, 2007
Positive Effects of Giving up Smoking
20 minutes - Blood pressure and pulse rate return to normal.
8 hours - Nicotine and carbon monoxide levels reduce by half, oxygen levels return to normal.
After 24 hours - Carbon monoxide is completely eliminated from your body and your lungs start to clear mucus and other smoking related debris.
After 48 hours - There is no nicotine left inside your body and your senses of taste and smell are greatly improved.
After 72 hours - Your breathing becomes easier as your bronchial tubes begin to relax. Your energy levels increase dramatically.
2-12 weeks later - Your circulation improves greatly.
3-9 months later - Your lung function improves by up to 10%, improving coughs, wheezes and breathing problems.
1 year later - Your risk of having a heart attack falls to about half of that of a smoker.
10 years later - Your risk of lung cancer falls to half of that of a smoker.
15 years later - Your risk of heart attack falls to the same as someone who has never smoked.
8 hours - Nicotine and carbon monoxide levels reduce by half, oxygen levels return to normal.
After 24 hours - Carbon monoxide is completely eliminated from your body and your lungs start to clear mucus and other smoking related debris.
After 48 hours - There is no nicotine left inside your body and your senses of taste and smell are greatly improved.
After 72 hours - Your breathing becomes easier as your bronchial tubes begin to relax. Your energy levels increase dramatically.
2-12 weeks later - Your circulation improves greatly.
3-9 months later - Your lung function improves by up to 10%, improving coughs, wheezes and breathing problems.
1 year later - Your risk of having a heart attack falls to about half of that of a smoker.
10 years later - Your risk of lung cancer falls to half of that of a smoker.
15 years later - Your risk of heart attack falls to the same as someone who has never smoked.
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