AROMATHERAPY
Our sense of smell is one of the most powerful senses that we possess. The essential oils used in Aromatherapy stimulate our sense of smell and affect mood and emotion, and many work on a physical level too.
It is believed that smells enter through cilia (fine hairs lining the nose) to the limbic system - the part of the brain that oversees our emotions and memory as well as the enire endocrine system (responsible for regulation of metabolism, stress responses, growth and healing, sexual arousal and much more). On the physical level some essential oils have anti–bacterial, anti–fungal and anti-viral properties, as well as anti-inflammatory, anti-rheumatic, anti-toxic, anti-depressant, sedative and energising effects and more besides.
Essential oils are complex in molecular structure and may be very powerful. Each essential oil has its own healing properties. Oils are often used in different combinations to allow healing to take place on different levels simultaneously - physically, emotionally and mentally.
There are many different ways of using the oils, such as massage, in the bath, in a compress, vaporisation or in a perfume or inhaler.
TOP
AVERSION TECHNIQUES
Aversion simply means ways of putting you off - making smoking seem unpleasant. Most people instinctively use some form of aversion therapy when they quit smoking, when they remind themselves of all the things they hate about smoking - the smell, dirty ashtrays, coughing, etc etc.
There are various techniques that take this idea a step further by linking the idea of smoking with strong unpleasant sensations so that you become conditioned to dislike smoking, in much the same way as you became highly conditioned to enjoying it. There is a sound basis to this theory, with roots in the famous 'Behaviourists' school of Psychology. Some techniques that can be used for smoking are as follows:
Rubber Band Technique - This slightly masochistic method is the most common technique prescribed by Psychologists for 'thought stopping' - stopping unwanted thoughts dead in their tracks. Wear a rubber band round your wrist and every time you get the unwanted thought (ie a desire to smoke) 'ping' it so that it hurts. The thought soon becomes associated pain and gradually neutralised.
'Rapid Smoking' - A technique in which you set aside special smoking times once a day for the first 3 days after quitting. At these strictly scheduled times you effectively over-smoke in a way that makes it taste and feel very unpleasant, while repeating phrases such as 'smoking irritates my throat', 'smoking burns my lips and tongue', and so on. You need to buy a new packet of cigarettes each time, as you smoke three (putting the butts in a jar of water, which you keep) and tear up the rest! This method was made famous by Judy Perlmutter in her now out of print book, 'Stop Smoking in Five Days'. It should be attempted with caution - particularly if you are less than 100% fit, or if you are pregnant.
Hypnosis - Most Hypnosis for smoking includes some form of aversion therapy. Often it is in a fairly gentle form in which it is suggested that smoking will be utterly repulsive from now on. However, some Hypnotherapists take a more brutal approach where the subject imagines he is actually experiencing some of the worst possible consequences of smoking, such as dying of lung cancer! (See Hypnosis).
Mouthwash - Special mouthwashes are available which, when used before smoking, alter the taste making cigarettes taste awful (but without affecting the tase of food and drink). The aim is for smoking to eventually become associated with with this very unpleasant taste. (See Mouthwash).
TOP
CLINICS AND COURSES
Private Smoking Cessation Clinics do exist, using various techniques, but they are rather few and far between. However, recent targeted NHS funding has meant there are a growing number of NHS Smoking Cessation Clinics around the country. They naturally take a medical approach to stopping smoking, relying heavily on NRT (Nicotine Replacement Therapy) and Zyban, sometimes backed up by a 6 week course of group meetings.
TOP
COLD TURKEY
Cold Turkey simply means stopping smoking without drugs, or quitting just using willpower.
There are lots of attractions to stopping using just willpower alone, namely, its over and done with quickly, it doesn't cost you anything, and you are not pumping more toxins into your body with nicotine replacement products or drugs.
All well and good if you can do it, and if you want a little extra help there are many products that can help to ease the way.
TOP
FILTERS
There are several cigarette filters on the market. They usually come in the form of a small plastic cigarette holder that fits on the filter end end of the cigarette. As you draw on the cigarette the charcoal inside traps some of the harmful chemicals, including nicotine.
Disposable filters have a limited life (approx 5-10 cigarettes) and need to be replaced regularly. These are usually used to lessen the damage, rather than to quit smoking. (See Mini Filters).
However, there are complete stop smoking systems using filters which are designed to help you gradully cut down your intake of nicotine (and tar and other harmful chemicals) over a period of a few weeks. There are 4 filters, each of which filters out progressively more nicotine and tar, the strongest one removing approx 80% of nicotine and other chemicals. (See 'System 4').
TOP
GLUCOSE TREATMENT
According to important clinical trials currrently under way in the UK heavy smokers who eat irregularly and tend to skip meals - particularly breakfast - can benefit from taking glucose regularly throughout the day when they quit smoking.
Missing a meal causes low blood sugar levels. The problem this causes is that with falling energy levels you feel low and tired and may experience a strong nicotine craving at the same time as a carbohydrate craving - the two of which combine together in a mega-craving!
Missing breakfast is the worst sin here, particulary on your first day of quitting. Overnight your nicotine level will have fallen drastically and at the same time your blood sugar will be at its lowest. Your first big nicotine craving will coincide with major low-carb-crankiness and the chances of cracking at this point are very high. How many times have you gone to bed saying 'tomorrow I'll quit' then carried on as normal? This could be why.
Another problem for people who regularly smoke instead of eating is that hunger signals and cigarette craving become hard to tell apart. Then when they get hungry they crave a cigarette.
Keeping blood sugar levels even throughout the day can make a dramatic difference to the number and severity of cravings. Whilst eating sensibly at regular intervals is the obvious answer, it is not always practical. The quickest way to give yourself a blood sugar boost is to take glucose, thus lessening the overall craving. Glucose may also help to lift your mood by boosting serotonin - one of the brain's natural feel-good chemicals, helping to combat the withdrawal symptoms of irritability, anxiety and depression.
Glucose is most readily available in the form of dextrose tablets (from any chemist). About 10 a day should be taken at regular intervals with the aim of keeping a fairly stable blood sugar level.
For the weight conscious, each tablet is approx 10 calories, so this represents only 100 calories a day. (Subjects in the trial gained no more weight than anyone else).
TOP
GRADUAL CUT DOWN
You may wish to slowly lessen your dependency on smoking by either reducing the number of cigarettes, or reducing the amount nicotine and tar you take into your body, or a combination of both.
The obvious way to begin is by cutting out the ones you least enjoy, and setting yourself some rules about when and where you will and won't smoke.
Using a special filter stop smoking system may also help by gradually reducing your intake of nicotine (rather than reduce the number of cigarettes you smoke) over a period of weeks. (See 'System4').
When you are reducing the number of cigarettes you smoke be aware that some will be harder to cut out than others, especially as you get down to the last few favourites. (See Cutting Down).
TOP
HOMEOPATHY
Homeopathy looks at the symptoms of a condition, breaking them down into physical, mental or emotional. What is happening now, what led up to it and what was happening when the symptoms started is also taken into account. A remedy is then found to match the symptoms as closely as possible.
Remedies are made from natural substances which, if used at full strength, would produce similar symptoms. The theory is that the same substance used in minute quantities will have the opposite effect. In other words 'like cures like'.
The substances are diluted many many times until only the 'energy' of the substance remains. This energy, rather than the substance itself, is believed to activate the body's innate healing power. The more diluted it is the stronger its potency, giving the principle of 'less cures more'. This means that Homeopathic remedies are completely non-toxic and safe for anyone to use. (See 'Homeopathic Help').
TOP
HYPNOSIS
What is Hypnosis?
Everyone has an innate ability to go into a trance. At such times the busy conscious mind is distracted, allowing access to the inner mind and to powerful inner resources. Hypnosis is simply.....
MORE>>>>>>
TOP
Laser Therapy
Laser Therapy is Acupuncture using a painless 'soft' laser beam instead of needles. It is relatively new as it has only been around since the 1980's and traditionalists would argue that Laser Acupuncture is less effective than needles, however it is a very attractive option for those who cannot bear the thought of needles!
With needle Acupuncture small needles or springs are sometimes left in the ears and 'twiddled' by the patient between visits, whereas Laser Therapy can only be administered on the premises. Laser therapy MAY therefore involve more visits.
Cost varies greatly, average £40 a half-hour session. Around 5/6 sessions usually, according to your need.
TOP
MOUTHWASH
Special mouthwashes are available to help with stopping smoking. You use the mouthwash or spray every couple of hours and whenever you have a cigarette it tastes disgusting! Can be very effective for some people. (See 'Smoke-no-More' Mouthwash and Aversion Techniques).
TOP
NRT (PATCHES, GUM, etc)
NRT (Nicotine Replacement Therapy) works by replacing some of the nicotine cigarettes used to supply you with, so you can break the smoking habit without the symptoms of nicotine withdrawal adding.....
MORE>>>>>>
TOP
RIMONABANT
Rimonabant is a brand new drug that targets food craving AND cigarette cravings, both at once. It is being hailed as a very promising new approach for managing two major preventable cardiovascular disease risk factors - namely smoking and obesity.
TOP
ZYBAN
Zyban (Bupropion) is an anti-depressant drug which was by chance found to have the side effect of lessening the desire to smoke.
It is usually only prescribed for heavy smokers, who must be motivated to quit (ie it cannot make you want to stop) and always in conjunction with a personalised support programme. Under these conditions it doubles the chances of success.
After you start taking Zyban, you usually need to wait up to a fortnight before you actually stop smoking, to allow time for the drug to take effect.
It has been shown to alleviate several of the withdrawl symptoms, including craving, anxiety, irritability, inability to concentrate and of course depression. Those who take Zyban may also be less prone to gain weight when they quit smoking.
Not suitable for those with a history of fits or eating disorders, nor during pregnancy. Possible side effects include insomnia, dry mouth and headache.
Zyban is available on prescription only. It is recommended that you go through your GP, although Zyban is quite legally available by post via private doctors on the internet!