Complete Idiot's Guide to Quitting Smoking
Author: Deborah Kleinman
You're no idiot, of course. You know smoking is bad news. It can cause lung cancer, heart problems, respiratory ailments— not to mention what it does to your teeth. The Complete Idiot's Guide to Quitting Smoking has the tips, strategies and advice you need to give up cigarettes for good. Learn how to set goals, identify and break smoking habits, choose nicotine patches and medications, design a long-term health plan, find support networks and deal with stress and depression— without lighting up.
Table of Contents:
I. CLEARING THE AIR.
1. So, You're Thinking About Quitting Smoking.
This Book's for You. Why Is It So Hard to Quit Smoking? The Truth About the Health Effects of Tobacco. Quitting Smoking Is Good for You at Any Age. Other Benefits of Quitting. Your Reasons to Quit. Are You Really Ready to Quit Smoking?
2. Why You Smoke: The Good, the Bad, and the Ugly.
The Good Things About Smoking. The Bad Things About Smoking. Why You Smoked in the First Place. Why You Smoke Now.
3. Are You Addicted?
Revisiting the Three Battles of Addiction. Habit—Grab It and Break It. Nicotine—Naughty or Nice? Those Mind Games. You Are Not the Only One. Now You're the Researcher.
4. Don't Leave the Past Behind.
Looking Backward. Why You Tried. What Worked. What Didn't Work. Relapse.
5. Spit and Chew.
Smokeless Tobacco. Health Effects of Smokeless Tobacco. Smokeless Tobacco Is Addictive. The Advantages of Quitting Smokeless Tobacco. Are You Ready to Quit Smokeless Tobacco? How to Quit Smokeless Tobacco.
6. Puffing Away on Cigars and Pipes.
Stogie Aficionado. Are Cigars Really That Different from Cigarettes? Cigars and Addiction. Regulation. Pipes. Are You Ready to Quit Cigars or Pipes? How to Quit Cigars and Pipes.
II. SMOKING OUT A PLAN.
7. Patch Things Up.
Know the Limits. Hindsight Is "20/20." Nicotine Replacement Therapies. Nicotine Patches. I'll Try the Combo Platter.
8. More Useful Medications to Help You Quit.
Nicotine Gum. Nicotine Nasal Spray. Nicotine Inhaler. Trading Places. Bupropion. The Old "Double Whammy."
9. Programs and Support Groups.
Structured Quit-Smoking Programs and Support Groups. Our Picks. Smokenders. How to Pick a Support Group or Program.
10. Less Traditional Tools of the Trade.
Hypnosis. Acupuncture. Herbal Medicine. Aromatherapy. The Power of Imagery. Meditation. Future Trends. Lots More.
11. A Cigarette Is Born.
Tobacco's Historical Beginnings. Ladies and Gentlemen, We Give You the Cigarette. Tobacco Starts as a Plant. The Making of a Cigarette. Inside the Research Labs.
12. The "Q" Team.
Danny. Alisa. Warren and Judy. Becca. A Tight Pack.
13. The Master Plan: Designing Your Personal Cessation Program.
Customizing Your Quit Approach. Motivation and Commitment: The Keys to Success. Let's Start Dating. A Helping Hand. I'll Have One of These and Two of Those. Self-Sabotage: The Smoker Inside. Class Break.
III. IT'S TIME TO KICK BUTT!
14. The Seven-Day Countdown to Q-Day.
Day Seven—Commit to Quit: Getting the Word Out. Day Six—a Jar of Kick-Butt. Day Five—Cutting Down or Beefing Up? Day Four—Money to Burn on the Good Things in Life. Day Three—Preparing Your Environment. Day Two—Focusing on the Goal. Day One—Twenty-Four Hours and Counting! Class Break.
15. Ready, Set, Go! It's Time to Kick Butt!
It's Quitting Time. Quitting with a Smoker in Your House. Taming the Craving. The Tools of Prevention. Class Break.
16. The Twenty-Four-Hour Check-In.
Congratulations, You Survived! Recognize and Celebrate Your Success. Withdrawal and the Process of Recovery. Benefits of Quitting: The First Twenty-Four Hours. Urge Management in a Nutshell. Standardize Your Action Plan. Fine-Tune Your Strategic Plan. Time for Goodies! Class Break.
17. Forty-Eight Hours of Success and Planning for the Weekend.
Forty-Eight-Hour Self-Assessment. Regrouping After Common Mishaps. Planning Out the Weekend. Trying New Things. Class Break.
18. Celebrating One Week Smoke-Free!
Taking a Look at Your First Week of Quitting Smoking. Choose Your Subheading! Assessing Your Master Plan. Relapse Prevention Kit. Handling the Unexpected High-Risk Situation. Customizing Your Commit to Quit Contracts. Class Break.
IV. LEAVING THE PACK BEHIND.
19. Are You Depressed or Anxious?
What Is Depression? Get Tested Here. How to Handle Depression from Quitting. What Is Anxiety? Class Break. How to Handle Anxiety Caused by Quitting.
20. To Gain Weight or Not To Gain Weight, That Is the Question.
Get the Skinny. Gaining Weight When You Quit. How Not to Gain Weight. Vitamins Shouldn't Smoke.
21. Let's Get Physical.
The Benefits of Exercise. Only the Best Will Do. There's More Than One Type. Getting Ready. Pump Yourself Up. How Boring! Home Alone. Class Break.
22. Getting a Grip on Stress.
What Is Stress? Road Signs. Stress and Cigarettes. Go to the Source. The Little Things. Stress Busters.
23. Let's Talk About It: Groups and Chats.
What's a Computer? Sites That Help You Quit. The Grammy Section. Sites for Kids. More Stuff.
V. BREAKING UP IS HARD TO DO.
24. Smoke and Mirrors.
Their Side of the Story. The Truth and Nothing but the Truth. Too Much Television Is Bad for Your Eyes. Kid Stuff. What the Documents Say. What's Being Done About It.
25. Keeping an Eye on Your Kids.
It's an Open Door. The $100,000 Questions. Now What? Is Your Kid Addicted? How to Help Them Quit.
26. Slips and Relapses.
Get Rid of 'Em. Playing Detective. Quitting One Step at a Time. The Temptations. Class Break.
27. The Road Ahead: Long-Term Goals for Total Health.
A False Sense of Security. Supporting Yourself. Recognizing Your Progress. A Watchful Eye. Class Break. Where They Ended Up.
28. Troubleshooting Guide: Tips for Overcoming Obstacles to Quitting.
Living with a Smoker. Feeling Depressed. Gaining Weight. I'm Losing My Motivation. I Can't Stop Thinking About Cigarettes. Holiday Time. My Friends and Family Don't Understand.
APPENDIXES.
A. Glossary of Terms.
B. Quit-Smoking Resources.
Index.
New interesting textbook: Mediterraneo or Shelley and the Revolution in Taste
Venus in the Dark: Blackness and Beauty in Popular Culture
Author: Janell Hobson
Western culture has long been fascinated by black women, but a history of enslavement and colonial conquest has variously labeled black women's bodies as "exotic" and "grotesque." In this remarkable cultural history of black female beauty, Janell Hobson explores the enduring figure of the "Hottentot Venus."
In 1810, Saartjie Baartman was taken from South Africa to Europe, where she was put on display at circuses, salons, and museums and universities as the "Hottentot Venus." The subsequent legacy of representations of black women's sexuality--from Josephine Baker to Serena Williams to hip-hop and dancehall videos--continues to refer back to this persistent icon. This book analyzes the history of critical and artistic responses to this iconography by black women in contemporary photography, film, literature, music, and dance.
Quitting smoking is difficult. It involves not only giving up the addiction to nicotine, but also giving up the oral fixation and other triggers involved in the addiction to the "act" of smoking itself.
ReplyDelete3 months ago I found out about a new product I had never heard of before. It's a Green Smoke electronic cigarette. It looks/feels like a real cigarette. The filter part is actually an atomizer that vaporizes liquid nicotine in the filter cartridge. This vapor inhales and exhales like smoke and looks just like smoke! It really does simulate the sensation of smoking. This vapor contains no tar, no cancer causing substances so it is much safer than actual cigarettes. You can actually smoke this anywhere, even in stores. The water vapor disappears almost immediately and has no odor whatsoever.
The company offers nicotine cartridges from 8mg down to 0mg. You can ween slowly off of nicotine while your smoking habit is still being fulfilled. Once you are off the addiction to nicotine, it's easier to give up the "act" of smoking. I've used it successfully. I am so thankful for this product and I just want others to know about it.
I hope this helps someone...
If you think this may be for you, get more information and watch video demonstrations at:
http://www.greensmoke.com/electric
A recovery assistant and sober support is the best plan an addict can have for relapse prevention.
ReplyDelete