For the love of mine and all who shares the same habit as him
(Courtesy of Health Promotion Board)

"I've been smoking for so long, why bother to quit now?" Surely the damage is already done. Well, the fact is it isn't too late; quitting even after years of smoking is still worth the effort because:

Just eight hours after your last cigarette, your body will be clear of nicotine

In about a week's time, all the side effects of smoking will have gone

With time, your body will slowly repair all the damage done by the tobacco. And if you continue to stay away from cigarettes, your risk of getting smoking, related diseases like lung cancer and heart attack actually decreases, until it's almost as if you have never smoked at all!

You can stop smoking in 10 Easy Steps

1. Admit You Have a Problem
Many adult smokers don't realise they are addicted to their cigarette (just like someone hooked on heroin or cocaine). They believe they can give up smoking anytime they want to. But when they try to quit, they find it much harder than expected. Their craving for a smoke is so great they give up their attempt to quit, convinced that it can't be done.

Physical addiction
Caused by the nicotine in cigarettes acting on the brain. The body soon finds it cannot do without nicotine and seeks out more cigarettes. If it doesn't get enough, unpleasant and distressing withdrawal symptoms appear.

Psychological addiction
Occurs when cigarettes are used to fulfil some psychological need like relieving stress. The person generally can do without his cigarette. But he worries that he won't be able to cope without it. So he continues to smoke.


2. Make Up Your Mind
Many smokers need to recognise their addiction so they can prepare themselves mentally for the challenge of quitting. Giving up cigarettes isn't a quick or simple matter. You have to be ready to face setbacks. But it can be done, if you prepare yourself properly.

Having faced the fact that you're addicted, you then have to decide how serious you are about quitting. Don't say to yourself: "Let's try and see how it goes". A half-hearted attempt is doomed from the start.

If you are sure you want to quit, then make the best possible effort to succeed. Put all your heart and soul into it. If you are still undecided, maybe these facts will help you make up your mind:

i. Smoking causes lung cancer, heart attack and serious lung diseases like bronchitis and pneumonia.

ii. Smokers are more likely to suffer from ulcers and bleeding in their stomach and intestines.

iii. Smokers have a greater risk of developing cancer in other parts of the body like the mouth, throat, stomach, pancreas, kidneys and bladder.

iv. Smokers can develop diseased blood vessels, which may result in amputation of the limbs.

v. Smoking contributes to impotence in men and infertility in women.

vi. Smoking can affect the growth and later development of an unborn baby.


3. Set Your Date
Mark a date in your calendar to start the new journey and follow it. This will allow you to keep a record since the day you started to keep you motivated.


4. Get Rid of Temptation
Throw away all your remaining cigarettes. Resist the urge to keep a few 'just in case'. Get rid of all your lighters and ashtrays as well. Even your smoker's toothpaste should go into the garbage bin.

Stay away from people, places and situations, which tempt you to smoke. Give up the company of your smoking friends for a while, if they really care about you, they'll understand. Who knows, they might even join you in quitting.

Here are some useful tips for overcoming the urge to smoke:

i. Drink plenty of water and nibble on healthy snacks like fruit or nuts.

ii. Talk to someone, make a phone call or do something you've always meant to do but never had the time.

iii. Go for a brisk walk or do some simple exercise: touching your toes, bending sideways or jogging on the spot.


5. Find Something Better To Do
Learn simple relaxation techniques to reduce tension: muscle relaxation, deep breathing, shoulder and neck massage or even meditation.

If you miss holding a cigarette in your hands, play with something else instead, a pencil, paper clip, coin or toothpick.

If you usually smoke after meals, get up from the table and brush your teeth instead. Or go for a brisk walk.

If you like a cigarette with your coffee, switch to drinking fruit juice.
Take up a new sport or hobby. Get out into the fresh air more often.


6. Think Positive
See your dentist and have him remove the tobacco stains on your teeth. Then promise yourself you'll keep them clean from now on.

Think how good you will feel once you've given up smoking forever. No more cough and colds. No more panting after climbing up stairs. No more yellow teeth and nails. No more bad breath, smelly clothes and smelly hair. Think how much better everything will smell and taste too.

Think about how much money you're saving. 20 normal-sized cigarettes a day would cost you about $5.00 $9.00 at current prices. That's $1,825 $3,285 in a year! Think about what you could do with all that money, a new television set, a short holiday, new clothes. Give yourself a little reward for each day or week you can stay smoke-free.


7. Don't Lose Heart
Some people may develop withdrawal symptoms but these will disappear in one or two weeks. Apart from the longing to smoke (we've told you how to deal with this in step 5), the common complaints are:

· Tingling or numbness in your arms and legs as the circulation improves.

· Dizziness or lack of concentration as your brain gets used to having more oxygen.

· Cough and runny nose as your lungs get rid of all the dirt and germs that have collected inside while you were smoking.


8. Get A Little Help from Friends
Minor irritability and grouchiness. Remember, it wouldn't be easy, you would need commitment and you could do it, so hang in there and don't give up. All that poison is leaving your body for good now!

Tell your family and friends that you're quitting. In fact, go ahead and tell everybody so that you can't back out of your commitment. Get them to remind and encourage you if you start to lose heart. They'll also be more understanding and patient with you while you're trying to quit.


9. Put It in Writing
Write or type out a pledge that you'll never smoke again, like the one on the back cover of this booklet.
Keep it in your wallet or handbag and look at it every time you feel like lighting up.


10. Enjoy Your Freedom
Need we say much? CELEBRATE YOUR FREEDOM FROM NICOTINE!

Internship @ VOX
Finally had my training, after a month here. Learnt very much about the industry as matters related to it. Enjoyed the whole session and am looking forward to the next session, hah which ive no idea when! Heh!

Work wise is still very much the same, plenty of events coming up and im lookin forward to it!

Alrighty, smart nicole is gg to help me put picture in my profile!! Over to smart nicole... =)