How to Quit Smoking effective ways

Nicotine is one of the most addictive, harmful and widely available legal drugs in the world.Smoking is a bad habit and it is annoying and harmful to people who don't smoke. It harms children who are exposed to it passively. Cigarettes are responsible for around 4.9 million deaths each year. Quitting smoking is not impossible.

Steps

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   Realize that tobacco creates a habit on a variable reinforcement schedule.Sometimes it gets you high. People smoke long after they have any expectation of getting high. At some point, you can combine it with coffee and alcohol, and it still does not work, but you've done it a hundred thousand or more times by then, and so they are all habit smokes. Sometimes it actually hurts to smoke, and yet people keep doing it.
2. 
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   Find a strong inner determination to stop smoking. Consider making a list of the reasons you're thinking about quitting to shore up your determination. Specific, current, emotion-based reasons are better than factual, future-based reasons. For instance, "It's embarrassing to ride the elevator at work smelling like a giant cigarette" is more motivating than "I don't want to get cancer when I’m 40, 50 or 60."
   • Get some facts. Look up smoking on the internet and find out the history behind it, and what happens to smokers later on in life. You'll learn about the profit motives behind the industry as well as some medically gruesome reasons to quit. Also, get the facts about any quit-smoking product or technique you're considering, as research shows that some are more effective than others. Your local consumer or community health organization might have comparison charts for you to check out.
     
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   Be positive and confident that you can successfully quit. You have spent time and energy planning how you will deal with the task ahead by following our tips for giving up smoking. Believe you can and you will do it if you persevere. Use goal accomplishment techniques and regular milestone rewards to stay focused and committed.
   • Always start your new life with a sense of excitement and enjoyment.
     
   • Give yourself rewards for milestones (1 week, 2 weeks, 1 month, 3 months, 6 months, etc.). For example, if you smoked three packs a week at $4 per pack, after 6 months you would have saved $288, probably even more. Reward yourself with that money.
     
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   Choose a specific quit date. Instead of trying to quit each year on your birthday or for your New Year's Resolution, try quitting on a Monday! And not just next Monday - but every Monday. That gives you 52 chances in a year instead of just one chance––making it more likely that you’ll succeed. The Healthy Monday Campaign, a non-profit national public health campaign associated with the Columbia University's Mailman School of Public Health, encourages people to quit smoking and take other healthy actions on Mondays.
   • Between your decision to quit smoking and your "quit date", do not smoke the same brand. The difference in flavors and chemicals will make smoking less enjoyable, but not intolerable. Switching brands also helps to ‘de-automate’ smoking, which can help you become more conscious of your habit and increase your chances for success.
     
   • Remove all tobacco products, like lighters and matches from your home and office. Also, don't even keep a pack of cigarettes at your home, because it will make it easier to start smoking again.
     
   • That last step will not help people who have bummed a few thousand smokes in their life. In that case, refuse to open a pack. Keep it on you for at least a month, and maybe a year, until delaying yourself, distracting yourself, and denying that urge to open your pack is strong.
     
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   Find a medication or a doctor to help you quit smoking. Nicotine replacement therapy is one option. Nicotine patches release a steady stream of nicotine into your bloodstream through your skin, and nicotine gum delivers nicotine through the lining in your mouth. Other forms of nicotine replacement therapy include nicotine sprays and inhalers that also work by delivering nicotine to your body. Alternatively, ask your doctor about prescription medications to help you quit.
6. 
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   Survive the first week. Use a cigarette substitute like mints, sunflower seeds, toothpicks, and coffee stirrers to help you get used to not smoking. When you were smoking, your mind and body became accustomed to the physical act of smoking, holding the cigarette in your hand, and putting it to your lips; using harmless substitutes eases the psychological transition to not smoking.
   • Get out and about. Doing things to distract you from smoking is a good idea. Play a sport, go to the movies, walk along the beach, catch up with smoke-free friends for a gaming session, etc.
     
   • You might be able to stop the cravings by doing twenty push-ups or brushing your teeth whenever you experience a craving.
     
   • Place a big fat rubber band on your wrist. Everytime you get a craving, pull the rubber band back and "snap" your wrist, the trigger sensation goes away w/ the sting of the snap.
     
   • Replace smoking by drinking water heavily; be careful not to drink too much or it will make your stomach look like a balloon for a few weeks. You may need to stay close to a bathroom.
     
   • Have a low-calorie mint instead of a dirty, stinky cigarette.
     
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   Try abstaining from smoking for a month. Keep telling yourself you will go back to smoking after that month. Then, when the month ends, decide on whether you really want to go back. The answer should be "no!"
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   Try a novel approach if you're unsure of the cold turkey approach. Do not force yourself to quit! Instead, observe yourself and the habit of smoking for a week normally as you usually do. Play with the cigarette you hold in your hands and notice how it looks, feels and smells. This will make you aware of yourself in spite of the habit, and will help when finally you take control over yourself, because you cannot stop doing something you are not even aware of. In most of the cases, the person is aware of buying a cigarette pack, lighting it and puffing out the smoke and stubbing the butt in the end, but is unconscious of his or her sensations while they are happening during the process. Usually smokers use smoking to relax or to enjoy the time to think and ponder over something while still feeling the emotion of being in control or doing something engaging with their hands.
   • Avoid being over-aware. Just take a normal casual approach and write it down or make mental notes. Even better, imagine the whole scenario of "how you will light the next one". This way your mind will now have all the necessary sequences required to accept the habit and process your response in future.
     
   • Because of this focus, you may begin to feel the sour taste in your taste buds, or diminishing sense of smell, or anything else that may pop up that may entice you to leave it.
     
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   Get back on track if you slip up. Don't get discouraged if you "slip" and smoke while trying to quit. Forgive yourself and try again. The key is to not give up, no matter how hard it feels.
   • Pinpoint times, locations, and stresses that trigger an urge to smoke. Think of activities you can occupy yourself with as an alternative.
     
   • Tell your friends and family that you're trying to quit. Find support in those you love the most.
     
   • When you feel a craving coming on, take several slow, deep breaths until the feeling subsides.
     
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    For those who believe that no time is like the present, why not quit at the end of your pack? For every smoke you take, break one and throw it in your toilet. Make it your last pack with a little ceremony, always trying to keep one, perhaps as a souvenir.
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    Throw all of the cigarettes out and stop buying and them and think of living a long life then thinking of dying. Don't hang out with the friends who smoke or don't go near the people who do.
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    Tell your friends and your family that you don't want to smoke and you don't want to see tobacco anywhere near you. Your family and your friends will try to help you out with that.
13. Credits:-www.wikihow.com

Cannabis Smoking Ways And Effects by It's Use

Smoking methods[edit]

Cannabis can be smoked in a variety of pipe-like implements made in different shapes and of different materials ("bowls"), water pipes ("bongs"),cigarettes ("joints"), or blunts.^[2]

Joint[edit]

Main article: Joint (cannabis)

A thin joint.

Joint is a slang term for a cigarette rolled using cannabis. Cannabis joints are mostly either made with pure herbal cannabis or with cannabis mixed with tobacco or various non-addictive herbs.^[3] Hashish requires a filler as it will not burn alone in a joint. Rolling papers are the most common rolling medium among industrialized countries; however, brown paper, cigarettes with the tobacco removed, and newspaper are commonly used in the developing world.^[4] Modern papers are now made from a wide variety of materials including rice, hemp, and flax.^[5] A joint can range in size, typically containing between 250–750 mg net weight of cannabis and/or fillers.^[6]

Blunt[edit]

Main article: Blunt (cannabis cigar)

A blunt is cannabis rolled with a cigar wrapper (tobacco leaf).^[7]

Pipe[edit]

Glass pipes.

Pipes made for smoking cannabis, sometimes called pieces or bowls, are made of a variety of materials, including blown glass, metal fittings (except aluminum), ceramic, Borosilicate glass, stone, wood, bamboo and other materials. Subtypes include one-hitters, bubblers, chillums, glass blunts, corn cob pipes, and standard hand pipes.^[8] Pipes vary greatly in shape and materials, and most are handmade. The common thread between them is having a screened receptacle of some sort, a "stem" (which may be a long flexible tube as on hookahs and vaporizers), and a "mouthpiece". The smoking material is placed in the receptacle and affected with a heat source while air is drawn through the bowl and stem to the user.

Blown-glass pipes and bongs are often intricately and colorfully designed. In India and Jamaica, the most commonly used pipe is the chillum.; in the UAE, midwakh; in Morocco, sebsi.

Bong[edit]

Main article: Bong

A hand-blown glass bong.

A bong, is similar to a pipe, only it has a water-chamber ^[9] through which cannabis smoke passes prior to inhalation and a wide "mouth" typically around 3.8–5.1 cm (1.5–2.0 in) in diameter. Users fill the bong with water, sometimes also adding ice or other substances in place of water in order to cool the smoke. Until recently it was widely believed that using a bong was healthier than a pipe or joint, while studies have shown the opposite, that the amount of psychoactive chemical filtered is greater than the harmful particles.^[10] Some bongs have a "choke" or "carb", a small hole usually located on the side of the bowl above water level, used to clear the pipe of smoke or to conserve material by stopping burning when enough smoke has been created.

Gravity bong[edit]

Main article: Bucket bong

A gravity bong (also known as a grav, bucket, or submarine) is a hydropneumatic device used for smoking cannabis. One variant consists of a bucket of water in which is typically placed a bottle with the bottom cut off, such as a 2-litre PET soft drink bottle. Some kind of cap or screen is rigged over the mouth of the bottle and filled with hash or cannabis. A flame is then held near enough to heat the drug while the bottle is slowly raised out of the water, creating a negative gauge pressure inside the bottle, drawing smoke from the heated cannabis—along with air—into the vacuum. The cap or screen is removed once the bottle is almost full, the user's mouth is placed over the mouth of the bottle and the bottle pushed back down into the water, causing the pressure to rise and forcing the smoke into the lungs. There are many variants on this basic premise, such as using a large water cooler tank in lieu of a soft drink bottle.

Waterfall bong[edit]

Similar to a gravity bong, a waterfall bong utilizes both a bottle and a cap or screen rigged over the bottle's mouth to hold cannabis. In this case, however, the bottle—which has one or several covered holes bored at the bottom—is filled with water before the cannabis is loaded. The holes are then uncovered, evacuating the water. When heat is applied to the drug, the resultant smoke is forced into the bottle with negative pressure, as with the gravity bong. Once the water is evacuated, the smoke can be inhaled from the bottle. Variations on this concept are also used.

Health effects of smoking[edit]

Main article: Effects of cannabis

Studies regarding cancer risk[edit]

As of 2012, there is conflicting data on the correlation of an increase in the incidence of lung cancer and cannabis smoking. A systematic review evaluating 19 studies from 1966 to 2006 found no significant tobacco-adjusted association between cannabis smoking and lung cancer development despite evidence of precancerous histopathologic changes of the respiratory mucosa.^[11] Some studies indicate increased rates of cancer and others do not. The studies do indicate increased prevalence of pre-cancerous changes in the user's airways.

In the largest study of its kind, researchers found no cancer-cannabis connection.^[12] Donald Tashkin, a pulmonologist at University of California, Los Angeles who studied marijuana for 30 years, "hypothesized that there would be a positive association between marijuana use and lung cancer, and that the association would be more positive with heavier use". Instead, the study found "no association at all, and even a suggestion of some protective effect".^[12] The study, which involved a large population sample (1,200 people with lung, neck, or head cancer, and a matching group of 1,040 without cancer) found no correlation between marijuana smoking and increased lung cancer risk, with the same being true for head and neck cancers as well. The results indicated no correlation between long and short-term cannabis use and cancer, indicating a possible therapeutic effect. Extensive cellular studies and some studies in animal models suggest that THC orcannabidiol has antitumor properties, either by encouraging programmed cell death of genetically damaged cells that can become cancerous, or by restricting the development of the blood supply that feeds tumors, or both.^[13][14]

Cannabis smoke was listed as a cancer agent in California in 2009.^[15] Cannabis smoke contains many of the same carcinogens as tar from tobacco smoke.^[16]

A 2012 literature review by the British Lung Foundation identified cannabis smoke as a carcinogen and also found awareness of the danger was low compared with the high awareness of the dangers of smoking tobacco particularly among younger users. Other observations include increased risk from each cigarette due to drawing in large puffs of smoke and holding them; lack of research on the effect of cannabis smoke alone due to common mixing of cannabis and tobacco and frequent cigarette smoking by cannabis users; low rate of addiction compared to tobacco; and episodic nature of cannabis use compared to steady frequent smoking of tobacco.^[17]

Professor David Nutt, a UK drug expert, points out that the study cited by the British Lung Foundation has been accused of both "false reasoning" and "incorrect methodology". Further, he notes that other studies have failed to connect cannabis with lung cancer, and accuses the BLF of "scaremongering over cannabis".^[18]

Pulmonary function[edit]

In 2012, a 20 year study of pulmonary function and marijuana exposure concluded that "occasional use (1 joint a day for 7 years or 1 joint/week for 49 years) of marijuana for these or other purposes may not be associated with adverse consequences on pulmonary function". It also concluded that the findings do suggest an accelerated decline in pulmonary function with heavy use and a resulting need for caution and moderation when marijuana use is considered."^[19]

A 2008 study found that asymmetrical bullous lung disease occurs in marijuana smokers approximately 20 years earlier than tobacco smokers. Although the study concluded marijuana caused the bullous disease, they failed to account for confounding variables (as all 10 participants have a history of cigarette smoking) so the notion that cannabis use caused is far from conclusive. ^[20]

Credits:-www.wikipedia.org

10 Shocking Facts About Smoking

1.)The radiation from smoking a pack of cigarettes a day compares to almost 2,000 chest x-rays! 

2.)Not having friends has the same life expectancy effect as smoking 15 cigarettes a day! 

3.)Breathing the air in Mumbai, India for just ONE DAY, is equivalent to smoking 2.5 packs of cigarettes.

4.)Urea, a chemical found in your pee, is added to cigarettes to enhance flavor.

5.)An Indonesian toddler by the name of Ardi Rizal smoked 40 cigarettes in a day.

6.)Tobacco can cause hallucinations!

7.)A man threatened to sue Pall Mall cigarettes for not killing him!

8.)No one is seen smoking a cigarette in ‘Thank You For Smoking’!

9.)Smoking damages your body in minutes, not in years as previously believed.

10.)Both actors who played the 'Marlboro Man' died of lung cancer

Credits:-www.omg-facts.com

7 Free Ways to Quit Smoking

Chances are you or someone you know smokes. And chances are you or someone you know has decided to quit smoking.

Quitting is difficult, but a lot of teens want to do it. One of the biggest things standing in your way is price. Nicotine gum costs between 10 to 50 times that of the average regular gum. E-cigarettes, fake cigarettes that slowly cut down your nicotine intake, can cost even more.

Luckily doctors and anti-smoking organizations suggest simple practices in everyday life that can help reduce and eventually eliminate your urge to smoke.

1. Try some dark chocolate

Just a little bit of this food gives a sensation similar to smoking. Dark chocolate naturally and safely raises serotonin levels which can improve mood and relieve stress (a reason people claim to smoke).

2. Practice short exercises

When you get an urge, go for a ten-minute walk. If there's no time, try some jumping jacks or other in place exercise to elevate heart rate. Exercise takes your mind off of smoking more.

3. Replace smoking with something healthy

Taking your body off of an addictive habit will initially cause stress and anxiety, so make sure that you have an alternative method of release like yoga, karate, meditation, or some other activity.

Take a deep breath

It may sound odd, but simply taking a moment to breathe in and out three times is a method to resist smoking.

4. Use a hand or mouth substitute

You might miss the habit of having something in your hand or mouth, so replace cigarettes with regular chewing gum or a cinnamon stick.

5. Avoid alcohol

Alcoholic beverages commonly trigger the urge to smoke.

6. Surround yourself with non-smokers

Create a support system so that you aren't around others smoking. Avoid parties where people smoke in groups outside and think of social activities where your friend will be less likely to smoke.

7. Set your goals

Set the date you will stop, use these methods and others suggestions, and put your plan in motion.

Credits:-www.dosomething.org