The Quit Blog

Is There An Easy Way to Detox from Cigarettes?

Congratulations! You’ve made the decision to quit smoking.  After 30, 40, or more years of smoking you are finally ready to have ALL the chemicals from cigarettes out of your body. But you don’t just want all those chemicals out for good; you want them out IMMEDIATELY.

While nicotine—the primary addictive ingredient in cigarettes— is cleared from your body quickly (about 24 hours), the 4,000 other chemicals found in cigarette smoke can make the detoxification timeline more complicated.     

Headaches, dizziness, coughing, constipation, mood swings—all very common with withdrawal—can make the detoxification process downright unpleasant.  Finding ways to get through this process more effectively has many quitters looking for a quick fix.  But is there really anything you can do to make your body heal faster?

Ultimately, the only effective antidote for detoxification is TIME.  Your body has the amazing ability to heal.  In fact, after that last cigarette, your body immediately begins healing from the chemicals in cigarettes.  You can mainly thank your kidneys and liver for this, both of which work tirelessly 24/7, 365 days a year to filter your blood.

To support your body in its natural healing process, here are some things you can do:

• Eat a healthy diet.  While there is no specific food to help with detoxification, certain foods—fruits and veggies, whole grains and other healthy foods—have been shown to help lessen cravings.
• Exercise. Being physically active is a natural metabolism booster and helps fight cravings and withdrawal symptoms by providing a distraction, helping improve mood, and staving off potential post-quit weight gain. 
• Get enough sleep. While the “perfect” amount of sleep may be different for everyone, sleep is important because it’s a time when your body repairs itself.  Aim for 6-8 hours a night.
• Drink water. Water is crucial to our survival.  Staying well-hydrated while quitting can help your body stay healthy.
• Take a multivitamin. Smoking can deplete certain vitamins and minerals, particularly vitamin C.  Taking a multivitamin replenishes those lost from smoking.

While these tips may not necessarily speed the detoxification process, they certainly can make the process more manageable!

Still wondering if there is anything else you can do?  While there is no hard, scientific data to support use of herbal supplements in expediting the quitting process, lobelia, ginseng, and St. John’s Wort may have some potential.  But beware: natural does not necessarily mean safe.  Herbal supplement can potentially interact poorly with medications you may already be taking, plus carry their own risk for use.  Consult your physician first before taking an herbal supplement!

 

Liane

Certified Tobacco Treatment Specialist

Coping with withdrawal; going from Craving to Comfort!

 

When you quit smoking, the first thing you may notice is a craving. Your immediate thought will be “I need a cigarette!” because that is what you have always thought whenever you get ‘that feeling’. As a matter of fact, longtime smokers transfer just about ANY feeling or sensation to “I need a cigarette!” Doing so probably leads to more relapses and failed quit attempts than just about any other factors combined.  So what is really going on here?

In the very beginning, cravings are a valid physical response brought on by quit related withdrawal symptoms. Remember, it is not just nicotine but 4000+ chemicals, smoke, tar and gasses leaving your system – a system used to inhaling all of the above every hour on the hour for years on end! Stress, irritability, craving, agitation and anxiety are weapons used by the addictive brain to convince you to re-dose via another cigarette. Physically, your body really does think it ‘needs’ a cigarette! Nicotine clears your system in just 72 hours. That is why your physical cravings are often stronger on days 4, 5 and 6 of your quit than they were at the beginning. It is the absence of nicotine & other smoking related chemicals in your system that signal withdrawal. Your system is not used to this sensation at all. Let these cravings pass by you, as they are temporary!

Once your body adapts, the withdrawal related aspect of cravings is no longer a factor. So why is that craving, ‘that feeling’ still there? Why do you still think to “I need a cigarette!” when you know your body does NOT need a cigarette anymore? Because this is the craving that does not pass; it is a void that must be filled.

Your mind still tells you that you ‘need a cigarette’ because it has become your lifelong habit to smoke in response to every emotion or sensation! You could be stressed. You could miss the ritual of lighting up and smoking. You could really need comfort, something to look forward to, something to occupy your time or some social interaction. The secret is to find the real want/need behind each sensation or emotion and ‘feed the crave’ with what you really need in that moment. That is how you fill the void, and that is how you become a nonsmoker vs ‘not smoking’. Your body let go of smoking, now it is time for YOU to let go of smoking! You’ve ignored what you really feel/need for so long, ‘the sensation behind the crave may be hard to identify at first. That’s ok – it’s perfectly normal! The next time you have a craving, stop and ask yourself “What am I feeling? What do I need to feel better?  Would a long walk, new hobby, hot bath or good book help right now? How about talking to a friend or your kids or spouse?

Work hard to meet your needs successfully as a nonsmoker. Once your emotional needs are met, those old thoughts of 'I need a cigarette' will fade away. You will not feel stressed, crave, or seek a quick fix. You'll be happier, healthier and able to keep your wonderful quit going strong.  That is how cravings pass and being a nonsmoker becomes a comfortable, permanent lifestyle change!

KTQ,

Vikki CTTS-M

Master Certified Tobacco Treatment Specialist

 

      *~*~* You don't have to Quit Alone *~*~*

 

Is There a Difference Between a Slip and a Relapse?

Debates between ex-smokers about the meanings of 'slip' and 'relapse' are often contentious. Such discussions generally reflect fears that a break in tobacco abstinence makes full relapse inevitable, or that anything short of NOPE (Not One Puff Ever) implies permission to light up at will. Many insist that quit-dates should measure absolute abstinence from tobacco, and that loose quit-smoking definitions threaten quit-smoking peers. Dually-addicted ex-smokers often object that if alcoholics or junkies ingested even a tiny amount of alcohol or heroin, they'd have to start over and change their sobriety date. The common consensus of these debates is that there should be no distinction made between slips and relapses. 

So Is There a Difference Between Slips and Relapses?

In the quit-smoking world, a slip is defined as a simple break in abstinence, while a relapse is considered a return to previous smoking levels and behaviors. Both terms refer to smoking episodes, with the primary difference being the degree, duration or severity of smoking. Seems pretty cut and dry, but the issue gets more complicated when we consider a common psychological phenomenon called the Abstinence Violation Effect (AVE).  If you've ever broken a New Year's Resolution or gone off a diet, you've probably experienced the AVE yourself; it's that little voice that told you, "You messed up, so you might as well give up." Among smokers, the AVE usually manifests as, "Well, you already had a puff and blew your quit, so just go ahead and buy a pack (or a carton)."

Post-slip inventories often uncover thought and behavior patterns that led to the abstinence break, but slips typically appear to be spontaneous, coming 'out of the blue' in moments of anxiety, boredom, or lowered inhibition. The power of the AVE requires an urgent response. Research consistently indicates that if promptly addressed, most slips can be stopped in their tracks before the AVE sets in. Treating a slip as just a temporary bump in the road can more effectively prevent a full relapse than heated arguments about definitions, resetting quit-dates or quit-stats, etc.

[Note: What distinguishes smoking slips from those of other addictions is environment: ex-smokers are more likely to have been breathing the secondhand smoke of others prior to their slip, meaning they were already ingesting their drug of choice before they made a choice to use it. In alcoholic terms, this would be analogous to a sober person drinking a diet Coke into which his peers were methodically dropping small amounts of booze.]

In our opinion, the question isn't really about slips vs relapses, it's about what the ex-smoker's attitude ought to be during the quit, and what their response should be if a slip occurs. The default position during quitting must be N.O.P.E. at all times. Not One Puff Ever. No level of smoking is safe, and any deviation from that position threatens the health of everyone connected to the smoker. But since nicotine is one of the most powerful addictive substances known to humans, and use of it can transcend normal willpower, we must be prepared for a slip and ready to prevent its escalation into full relapse. All other questions about quit-dates, accumulated time, and quit-statistics should be dealt with later on, once the quit is again secure. First Things First.

So What Does All This Mean to Ex-Smokers, and Those Who Support Them?

To the 'slipper': Avoid bad environments whenever possible, until you're strong enough to handle them. Pay more attention to your triggers. Connect with your support network often (and immediately, if you slip), by phone, text, internet, or personal visit, and next time reach out before you take that puff. Examine the thought patterns that seduced you into the lie about 'just one'. Be grateful you dodged the bullet this time; next time you may not be so lucky.

To those who care about the 'slipper': Try to be supportive, and be upset at the addiction, not the addict. Use tough love if you feel the need, but remember that slips and relapses are often part of the process, and can convince apathetic ex-smokers to be more committed to their quits. A good rule of thumb? "Say what you mean, but don't say it mean." Don't pressure the slipper to define quitting your way, or you may make it easier for them to conclude they can't succeed. And remember that tobacco is the toughest addiction of all to beat; if you've been smoke-free yourself since day one, you are blessed -- but not invulnerable.

KTQ, and visit QuitNet if you think you might slip,

Alan P, MTTS

Quitting Smoking: More Than Willpower

I could quit smoking if only I had more willpower….

Quitting smoking is more than just a matter of willpower.  Nicotine addiction works not only on a physical level, but on emotional and behavioral ones as well.  Nicotine is—without a doubt—one of the hardest addictions to overcome.  So what makes nicotine so addictive?

• It only takes 7 seconds after that first puff for nicotine to "hit" the brain.
• It is rapidly metabolized by the body. This is why most people have to smoke every few hours to maintain nicotine levels in the blood.
• It is legal.
• It is readily available, and can be purchased almost everywhere.
• It is socially acceptable, although this is changing.
• It is deeply embedded in our daily lives (from getting up, to a smoke with coffee, to driving to work, to smoke breaks, to socializing, to after dinner, to relaxation/de-stress, etc).

For these reasons (and more), it's important to create a quit plan that addresses the many facets of nicotine addiction.  The first place to start might be to use an FDA-approved quit medication (i.e. nicotine replacement therapy, Chantix, Zyban), as these medications can help take the edge off withdrawal symptoms so that you can focus on the behavioral and emotional components of quitting. 

Next, develop effective coping strategies for emotions like stress, anger, sadness and anxiety. New ways of dealing with them include deep breathing, exercising, journaling, meditating, working on a hobby, playing a musical instrument, reading a book, listening to music, talking it out with a friend, playing with pets/grandchildren/kids, going for a walk, working in the yard or garden, etc.  These new behaviors may not seem effective at first, but KEEP DOING THEM.  They will become more effective with time and practice. 

Last but not least, enlist in the support of family, friends, neighbors, co-workers, etc.  Connect with other folks who are quitting/have already quit either here at QuitNet or in the 3D world.  Support is one of the most important factors in keeping a quit!

Remember that you didn't become a smoker overnight.  It may take some time to get used to being a non-smoker again.

 

Liane

Master Certified Tobacco Treatment Specialist

Quitting smoking is hard; here's how to make it easier!

 

Quitting smoking can be hard, but you can make it easier with planning, support, rewards and realistic expectations!

When you stop smoking, you'll stop doing something you've been doing every half hour of every day of every week of every month of every year - for many, many, many years! You probably started each morning with a cigarette, ended each day & meal with a cigarette, smoked during breaks, good times, sad times, stressful times, when bored or driving, every fight and frustration - a cigarette was a part of every single thing you did.

It is normal to feel anger/sadness/frustration from missing your daily habit. It's normal to have no idea what to do in each of those moments you used to smoke. It is also normal for the things you do come up with to not really 'do the trick' at first! Be sure to identify new emotional coping tools and new behaviors to get through this part of your quit process successfully; read on for questions to help you. This is the hard part, and it has little to do with an actual physical craving for a cigarette!

The newly-quit often feel of sense of loss because they can no longer do what they used to in the same way they used to do it. Change is hard, can lead to feelings of frustration and takes time, patience and PRACTICE to move through it effectively. Quitting is a a learning process. It does not feel comfortable at first. You've lost your (false) emotional coping tool and your daily past time. You probably don't have any new ones to fill the void yet. This is where you can actively work to identify and practice new behaviors, new emotional coping tools, new routines and healthy new habits.

Every smoker goes through this process during their quit. As you do so, you are actually 'becoming a nonsmoker'. Expecting this will happen, knowing it will take a few months to get to the 'feeling better' part, and having a plan of action for your toughest trigger moments will ensure your lasting success!

Make a commitment today to identify new habits, new emotional coping tools, new activities to keep you busy and new daily routines that appeal to YOU. This is YOUR quit, so get involved! Let's identify your 3 biggest smoking triggers (EX: stress, driving, boredom); these are what you'll want to put your time, energy and focus during the next month. Write down your answers to the following:

1. What are some things you will commit to doing when you encounter this trigger? (take a walk, call a friend, listen to music)
2. What has worked before?
3. What else can you try?
4. What will you do around other smokers?
5. Where will you go to enjoy yourself that is smoke free & supports your quit?

This is 'working your quit' and is the most important step of all! The key is that you not reach for a cigarette no matter what happens or how you feel.  It is in that very moment of choosing something else that you will identify the options that work perfectly for YOU. And that is how keeping your Quit gets easier instead of harder as time goes by!

KTQ,

Vikki 

Master Certified Tobacco Treatment Specialist

 

Remember; you CAN quit smoking for good, and we here at QuitNet are happy to help:

 

 

 

Quit smoking for your heart!

This Valentine’s Day give yourself the gift of a healthier heart by quitting smoking!

Most people know what smoking can do to the lungs, but what you might not realize is that smoking hurts the heart and blood vessels too.  Smokers are at higher risk for:

• Stroke
• Heart failure
• Heart attack
• High cholesterol
• Arrhythmia (irregular heartbeat)
• Angina (chest pain)
• Aortic aneurysm
• Erectile dysfunction

There are over 4,000 chemicals identified in cigarette smoke.  These chemicals enter the lungs and travel through the blood vessels and heart wreaking havoc along the way by increasing blood pressure, C-reactive protein (a marker of inflammation), heart rate and levels of bad cholesterol (LDL) while lowering levels of good cholesterol (HDL).  Chemicals in tobacco also cause abnormalities in platelet function (making blood “stickier”) and contribute to atherosclerosis (narrowing and hardening of the blood vessels).

If you think you’re safe by smoking less or smoking “lights,” think again.  Research shows that there is no safe level of smoking.   

The good news is that your body has the amazing ability to HEAL!  In fact, heart health healing begins IMMEDIATELY after that last cigarette.  Within hours of quitting blood pressure drops, heart rate drops, and levels of carbon monoxide drop.  The heart health benefits of quitting continue for years.  It’s never too late to quit smoking!

You can also keep your heart healthy by:

• Eating well
• Exercising
• Practicing stress management
• Getting regular physical exams (blood pressure, cholesterol, etc.)
• Seeing your dentist regularly

Log onto Quitnet.com to learn more and connect with others quitting smoking.  Your heart will thank you for it!

Liane

Master Certified Tobacco Treatment Specialist

Dealing with a Slip or Relapse

You had a good quit going, then you smoked one. Now what?

A slip is a red arrow pointing to a personal trigger challenge. A relapse is a red arrow pointing to a large space in your quit plan.

What to do next?

STOP. Go back to the very beginning. Every single quit - be it an hour, a day or a year - has within it all the tools you need to ensure your next quit is your best (and last) quit ever!

If you have quit for half a day, that means you have quit successfully before! It also means you know how to quit, how to get through an urge, what works good for you and what does not, when your hardest trigger times are and what has led to a slip or relapse in the past.

Move forward today by writing down a successful quit plan, one that is custom tailored just for you via your previous quit(s):

What are your 3 biggest smoking triggers?
How do you plan to get beyond them?
What worked before? What else are you willing to try? Write it down.

What are your 3 biggest motivators for being a nonsmoker?
What are 3 great benefits you noticed last time when you Quit?
Write it down!
Think of 3 more motivators or benefits and add them to your list.
Post your motivators on your refrigerator, bathroom mirror, car visor, desk and so forth. Be sure to Celebrate your Quit! Acknowledge how great you're doing to inspire more great days.

What are your personal emotional triggers?
How did you cope with stress, boredom, frustration and anger last time?
What else can you try this time?
Write it all down. Do it again + add some new options!

How did you reward, relax, comfort, enjoy, fill your time & socialize as a nonsmoker during your last quits?  What else can you try? It is important your emotional needs are met, not ignored! If you reward, relax, comfort, enjoy and stay busy, then you will not be bored or stressed or feel like you are 'missing out' as a nonsmoker, so really think it thorugh and write it down. 

Why did you slip or relapse this time? Why did you slip or relapse last time?

Using your answers from the above questions, what are 5 things you will commit doing this time instead of smoke when faced with each one of your relapse triggers?
What are 3 more things you are willing to try?
Plan ahead and write it down.

Now you have an outline of your quit personal 'get back on track' action plan.

Remember, NRT/Chantix/Zyban only work to the degree that the quitter works their quit process. Support products are very helpful and they 'take the edge off' as the quitter moves forward. Ultimately, it is the 'quitter moves forward' part that results in a successful quit.

Commit to get back on track with your quit. You can do this - you already have!

Good luck and keep going!

Vikki

Master Certified Tobacco Treatment Specialist

           You don't have to quit alone:

Sensationalized Media About NRT Ineffectiveness Obscures Study Flaws

A recent flurry of provocative headlines was based on a new Massachusetts population study (1), which concluded that "persons who have quit smoking relapsed at equivalent rates whether or not they used NRT." Aside from the inaccurate press coverage, we believe the study's implications aren't justified, or even appropriate, in light of its limitations. In addition, they contradict a large body of previously well-established research.

In our estimation, these are the primary flaws in the study's methodology:

• It's not a controlled study.  A population study is good for gauging behavior of a diverse demographic, but is unable to identify all factors which may skew results -- such as differences in smokers' addiction levels, number of quit attempts, type of NRT selected and/or professional support utilized, and so on. In addition, other population studies which reached different conclusions were apparently not considered by the study's authors.
• The follow-up survey response rates weren't high enough. Only about 1/3 of the original group responded to the final population survey—again, making it difficult to identify factors which could or would have affected overall outcomes.
• The NRT-using group was too small. Only 15% of the recent quitter group actually reported using NRT for the recommended length of time, and no determination was made of whether the NRT was otherwise used as recommended (proper dosage, frequency, etc).
• NRT is not a maintenance or relapse prevention aid. It's a short-term tool to increase chances of quitting in the first six months. Long-term quit integrity really relies on whether (and which) maintenance strategies are employed after the quit -- such as peer and/or professional support -- and this study is light on those details.
• The intent of the study is in question. The authors use their findings to advocate more tobacco control funding for large public health programs, which they describe as competing with individual treatment programs, but this study was not designed to compare the cost effectiveness of these two approaches, and did not do so.

The Centers for Disease Control has already officially responded to the study, pointing out that systematic reviews of clinical trials find cessation medications substantially increase 6-month quit rates--which is what they're intended to do. Counseling and NRT are even more effective when combined, and are especially important in helping smokers weather withdrawal during the first few weeks of their quit.

Unfortunately, controversy about the study's NRT conclusions masks the most important takeaway, for tobacco treatment specialists and ex-smokers alike: No matter how you quit, ongoing support and a quit-maintenance strategy are critical for continued smoke-free living.

 

 Alan S. Peters, MTTS; Ann Wendling, MD, MPH

 

1. Alpert HR, Connolly GN, Biener L. A prospective cohort study challenging the effectiveness
of population-based medical intervention for smoking cessation. Tob Control . doi:10.
1136/tobaccocontrol-2011-050129.

    Don't Quit alone:

Resolve To Quit Smoking

Many people make New Year's resolutions, with quitting smoking being high on the list.  One of the most common questions I get from people is: "What is the best way to quit smoking?"

While there is no simple answer to this question, one thing is for certain:  the greatest factor in quitting successfully is YOU.  You make your quit work. The most effective quit programs will capitalize on multiple tools: a quit medication (to help take the edge off of cravings and withdrawal), coping strategies, and support.

Using an FDA approved quit medication can potentially double (if not greater) your odds of quitting.  These include nicotine replacement therapy (nicotine patch, nicotine gum, nicotine lozenge, nicotine inhaler, and nicotine spray), Bupropion (Zyban, Wellbturin), and Varenicline (Chantix, Champix).  But like all medications, quit medications have both benefits and side effects to their use.  Also not all of these medications are available over-the-counter; some require a doctor's prescription.  Regardless of over-the-counter availablity, it's a good idea to let your doctor know that you are quitting. You and your doctor can come up with an effective and tailored quit plan that will be right for you.

Choosing a quit method involves taking into consideration different factors, including:

1. Cost. Some medications are more expensive than others to use.  What fits into your budget?  Note: although the upfront costs of quitting may seem costly, in the long run, quitting is by far less costly in terms of cost of cigarettes, health, and work time lost.
2. Convenience of use.  Quit methods come in a variety of forms (pill, patch, lozenge, gum), doses & frequency, and required skill of use (i.e. you have to "chew" and "park" the nicotine gum).  What method seems to best fit your lifestyle?  For example, if you have trouble remembering to take pills, maybe Wellbutrin or Varenicline are not the best options for you.
3. Medical history.  Any medical conditions that might rule out the use of a quit method (unstable high blood pressure? uncontrolled diabetes? etc.)
4. Nicotine dependence/use.  Do you light up regularly?  Or intermittently?  If you smoke regularly, you might consider using a method that provides more continual support (i.e. nicotine patch) VS a medication that can be used "as needed" (i.e. nicotine gum or nicotine lozenge).
5. Interest. What are YOU interested in using?  Read up on various quit methods.  What appeals to you most?

Ultimately there is no perfect quit method.  There is only the perfect quit method for YOU.  Cheers to a happy, smoke-free New Year!

Liane

Master Certified Tobacco Treatment Specialist

Coping with stress after quitting smoking

Stress can be one of the biggest challenges an ex-smoker faces after quitting smoking.  Understanding what role cigarettes used to play in your life in dealing with stress and how to change this is a key part of overcoming this common trigger. 

You probably spent a good number of years using cigarettes as a way of coping with stress—financial problems, marital issues, loss of a loved one, work stress, etc. The truth is that smoking is a cause of stress.  Nicotine is a stimulant and causes blood pressure and heart rate to increase.  Cigarettes also cause cortisol—a hormone released in response to stress—to increase.  When you light up, what you are really doing is alleviating cravings and withdrawal associated with smoking which include irritability, headache, and anxiety.  When you relieve withdrawal symptoms, you feel relief.  Now that you’ve quit, smoking is no longer an option!  You will have to undo this relationship by replacing it with other, healthier alternatives to dealing with stress. 

Some suggestions for stress relieving activities might include:

• Journal
• Meditate
• Work on a hobby
• Go for a walk or hit the gym
• Listen to music
• Read a book
• Play a sport
• Deep breathe
• Work on a puzzle
• Do relaxation exercises
• Log onto QuitNet and access one of our 24/7 chatrooms!

Stress is a normal part of life.  It cannot always be avoided. However, how you react to stress can be changed. Every time your resist the urge to smoke by incorporating a coping strategy, the more effective you become in dealing with stress and the less cigarettes will be a part of your life.

Liane

Master Certified Tobacco Treatment Specialist