मुंबई पर हुए आतंकवादी हमलों के बाद आतंकवाद के विशेषज्ञ हमले की समीक्षा कर रहे हैं। वे हमले के कारणों और इसके परिणामों पर रोशनी डालेंगे और देश के सामने अपने विचार रखेंगे लेकिन हमले के बाद तीन बातें जो पूरी तरह से स्पष्ट हैं वे इस प्रकार हैं। इस तरह के हमलों का सबसे पहला सबक यह है कि समूची दुनिया में बड़े और शानदार होटल आतंकवादियों के निशाने बन रहे हैं। खासतौर पर वे जो स्थानीय लोगों के साथ-साथ विदेशियों की पसंद होते हैं। आतंकवादी हमलों से दूसरा निष्कर्ष यह निकाला जा सकता है कि एशिया में मध्यपूर्व की बजाय दक्षिण एशिया आतंकवादी हमलों का केन्द्र बनता जा रहा है। तीसरा और सबसे अहम निष्कर्ष यह है कि दो देशों में लड़ाई के चलते आतंक पनपता है। इसका सीधा-सा अर्थ यह भी है कि भारत और पाकिस्तान जितने युद्ध के करीब आएँगे, आतंकवादियों के मंसूबे उतने ही सफल होते जाएँगे क्योंकि उनका एकमात्र उद्देश्य यही है कि दोनों देशों में युद्ध हो। हालाँकि गरीब देशों में पाँच सितारा होटल आतंकवादियों के लिए अभयारण्य का काम करते हैं लेकिन हाल में होटल आतंकवादियों के निशाने पर प्रमुख रूप से रहे हैं। मुंबई में हाल में ताज और ओबरॉय के अलावा इस्लामाबाद का मैरिएट होटल, काबुल का सेरेना होटल, अम्मान का ग्रेंड हयात और रैडिसन, ताबा का हिल्टन और जकार्ता का मैरिएट आतंकवादियों का निशाना बन चुके हैं। अभी तक यह होटल दक्षिण, मध्य एशिया के हैं तो यूरोप और उत्तरी अमेरिका के होटल भी आसानी से आतंकवादियों के निशाने बन सकते हैं। आतंकवादियों की सोच के मुताबिक यह पर्याप्त तर्कसम्मत भी है क्योंकि भव्य और शानदार होटल प्रेस्टिज निशाने होते हैं क्योंकि इनमें विदेशियों के अलावा सम्पन्न देसी लोग भी आते हैं। किसी एयरलाइनर या हवाई अड्डे की तुलना में इन्हें निशाना बनाना आसान भी होता है। ये होटल शहरों के बीचोबीच होते हैं और इन तक बड़ी आसानी से पहुँचा जा सकता है। हमलों के बाद आतंकवादियों की खोज की जाती है। उनके ठिकानों की पहचान की जाती है और बहुत सारी बातें पता लगाई जाती हैं। आतंकवादियों को मारने की मुहिम चलाई जाती है और आतंकवादियों के मारे जाने के साथ ही यह समझा जाता है कि आतंकवाद खत्म हो गया है। जबकि वास्तव में ऐसा होता नहीं है। अगर ऐसा होता तो अमेरिका अपने भारी भरकम बजट और सैन्य बल के सहारे इराक और अफगानिस्तान से आतंकवाद समाप्त कर चुका होता। यही बात भारत के संदर्भ में भी कही जा सकती है कि देश में चोरी छिपे घुस आए आतंकवादियों को मारने से भी आतंकवाद खत्म नहीं होगा वरन इसके असली कारणों को समाप्त करना होगा। अगर आप संदिग्ध आतंकवादियों पर बम बरसाते हैं तो इन हमलों में निरपराध और निर्दोष लोग भी मारे जाते हैं और इसका परिणाम यह होता है कि आतंकवादियों को अपने कारनामे दिखाने के लिए और बड़ा बहाना मिल जाता है। हालाँकि भारत में आतंकवाद का मुकाबला पाकिस्तान के सहयोग के बिना नहीं किया जा सकता है। ठीक इसी तरह अमेरिका भी अफगानिस्तान में या इराक में अल कायदा, तालिबान को समाप्त किए बिना सफल नहीं हो सकता है। भारत में आतंकवादी हमले के बाद हम पर दबाव बढ़ जाता है कि हम इसराइल और अमेरिका की तरह आतंकवादियों के खिलाफ सीधी कार्रवाई करें लेकिन ऐसी कोई कार्रवाई भारत-पाकिस्तान के बीच युद्ध का कारण बन सकती है। दोनों ही परमाणु शक्ति संपन्न देश हैं और दोनों के बीच टकराव परमाणु युद्ध का भी कारण बन सकता है। ऐसे में हमारे पास क्या विकल्प हैं? अगर दोनों देश लड़ते हैं तो पाकिस्तान की धार्मिक और कट्टरपंथी ताकतों को भी बल मिलेगा। इसलिए इस स्थिति का दीर्षकालीन समाधान यही है कि हमें अपनी व्यवस्था इतनी सुधारनी पड़ेगी कि कोई भी आतंकवादी कार्रवाई सफल न होने पाए। इसके साथ ही पाक में ऐसे नेतृत्व को मजबूत बनाने में सहयोग देना होगा जो मानते हैं कि जेहादियों को पाकिस्तान का समर्थन उसके लिए ही खतरा बनता जा रहा है। पाकिस्तान ने इस्लामी कट्टरपंथियों की फौज भारत पर दबाव डालने और अफगानिस्तान में अपना असर कायम रखने के लिए बनाई थी लेकिन अब पाक स्थित इस्लामी आतंकवाद देश के लिए ही खतरा बन गया है।इस मामले में अगर पाकिस्तान का राजनीतिक नेतृत्व भारत की मदद करे तो उसकी भी बहुत सारी परेशानियाँ खत्म होंगी और पाक में लोकतांत्रिक ताकतें जड़ें जमा सकेंगी। फिलहाल तो तनाव के चलते दोनों देशों में संयुक्त आतंकवाद रोधी व्यवस्था संभव नहीं है लेकिन अगर आतंकवाद से जूझ रहे दोनों देश इस मामले पर कोई ठोस पहल कर सकें तो यह आतंकवाद को पराजित करने की दिशा में सार्थक कदम होगा।
कौन समझेगा उस पिता की अव्यक्त पीड़ा को जो छटपटाकर नेता को बाहर का रास्ता दिखाने को बाध्य हो जाती है? स्तब्ध हैं सारे देशवासी केरल के सीएम के बयान को सुनकर कि अगर संदीप उन्नीकृष्णन शहीद नहीं होते तो ----- भी उनके दरवाजे नहीं आता । उफ, जिस शब्द को मेरी लेखनी अपनी नोक पर लाने की हिम्मत नहीं जुटा पा रही वह एक बेशर्म नेता की जुबाँ पर किस बेशर्मी से आ गया? सोच-सोच कर सब हैरान हैं ।ये वही भिक्षुक हैं ना जो हर पाँच वर्ष में रंग बदलते हैं? ये वही झूठों के सरताज हैं ना जो चुनाव के वक्त अपनी वादों की पिटारी खोल कर तमाशा दिखाने बैठ जाते हैं और हम जनता उस खेल को देखने भी जुट जाती है। वह वोट जो हम लोकतंत्र की लाज बचाने के लिए धूप में कतारबद्ध खड़े हो कर इन्हें अर्पित करते हैं। वह वोट जिसके बदले हमें मिलती है बिजली की कटौती , पानी की किल्लत और सड़क की जर्जरता । और ये वही नेता हैं जिन्हें हमारे इस एक बेशकीमती वोट के बदले मिलती है लाल बत्ती की गाड़ी ,सुरक्षा गार्ड, आलीशन बंगले, नौकर और सुख-सुविधाओं का जखीरा । इन्हें तो भिक्षुक कहना भी मुझे गवारा नहीं क्योंकि भिक्षुक भिक्षा प्राप्ति के बाद आशीर्वाद देकर जाते हैं । ये बेगैरत, लंपट नेता जंगलों में फिंकवा कर जानवरों से नुचवाने के लायक हैं। इस समय देश की जनता आक्रोशित है। अगर उसका बस चले तो वे चौराहे पर केरल के सीएम वी. एस. अच्युतानन्द को एक हजार कोड़े की सजा सुना दे पर अफसोस की उनका कोई बस नहीं है ,वह बेबस है क्योंकि वह जनता है। कब, आखिर कब इस देश के नागरिकों का गुस्सा साझा बनकर इन नेताओं का आतंक बनेगा ? लोकतंत्र में लोगों का तंत्र इतना प्रभावी तो होना ही चाहिए कि किसी भी नेता की जुबान शहीदों को गाली देने से पूर्व गल कर गिर जाए । देश के मासूम सपूत इस देश की रक्षा के लिए कुर्बान हो गए और हमारे नेताओं के मुँह से ऐसी मिट्टी झर रही है। मुझे समझ नहीं आता कि किस मिट्टी के बने हैं ये घृणित नेता जिन पर किसी भी गाली का असर तो होता नहीं उल्टे बेलगाम जुबान से समय, मौका और परिस्थितियों को ना समझते हुए ऐसी शर्मनाक बयानबाजी करते हैं। शहीद उन्नीकृष्णन के पिता ने तो सिर्फ घर से निकाला है अगर और कोई होता तो शायद जूतों से इनका स्वागत करता । ऐसी भाषा का प्रयोग करना संस्कार नहीं हैं लेकिन अगर मेरे देश के शालीन (?) नेता इतना भी नहीं जानते कि एक शहीद के परिवार की व्यथा को समझते हुए संवेदना प्रकट करने का तरीका क्या है तब तो उन्हें इसी तरह की भाषा में समझाना होगा, यही उनके स्तर की है । क्या केरल के मुख्यमंत्री को इस दर्द का अहसास भी है कि अपने इकलौते बेटे को राजनीतिक दुर्बलता के चलते खो देना कैसा होता है? क्या बेहतर यह नहीं होता कि वे सार्वजनिक रूप से क्षमा याचना करते हुए कहते कि मैं शहीद के पिता की पीड़ा समझ सकता हूँ और इस समय उनका गुस्सा जायज है। मैं उनके गुस्से का सम्मान करता हूँ । लेकिन नहीं, ये क्या अपेक्षा कर रही हूँ मैं इस देश के नेताओं से? मुझे लगता है अगर इस देश के नागरिकों के हाथ में आतंकवादियों के जब्त हथियार पहुँच जाएँ तो दावा है कि उनका आश्चर्यजनक रोष सामने आएगा और नेता(?) कहे जाने वाले ये सारे लिजलिजे लोग संसद तक पहुँचने से पहले ही वहाँ पहुँचा दिए जाएँगे जहाँ इन्हें बहुत पहले पहुँच जाना चाहिए था । भूल गए केरल के सीएम कि ये वही शहीद हैं जो संसद पर हुए हमलें के वक्त नेताओं के तारणहार बने थे। अगर उस समय पता होता कि बाद में नेता यूँ भस्मासुर की शक्ल में सामने आएँगे तो उसी दिन एक साथ सबको आतंकवादियों के हवाले कर देते । सारे नेता चाहे वे किसी भी पार्टी के हों? एक बात को बहुत ध्यान से सुन और समझ लें कि आज वे सब सड़क पर खड़े हैं। उनके सारे भेद खुल चुके हैं। आज देश का बच्चा-बच्चा उनके नाम पर गालियाँ दे रहा है। देश की अवाम इन सफेदपोश काले लोगों की सचाई जान चुकी है। देश की जनता अब इन्हें सुधरने और सम्हलने का मौका भी नहीं देना चाहती । इनकी झूठी sorry भी उन्हें मंजूर नहीं। सारा देश इस समय संदीप उन्नीकृष्णन के पिता के साथ-साथ सभी शहीदों के परिवार के दर्द को गहराई से महसूस कर रहा है। मुझे लगता है सभी बड़बोले नेताओं पर देशद्रोह का मुकदमा चलना चाहिए। लेकिन नेताओं के अपराध के आगे वह भी बहुत छोटा है। आज पड़ोस की एक अम्मा ने मुझसे कहा काश कि ये सारे नेता कहीं जाकर डूब मरे।
मैं भी यही कहना चाहती हूँ काश, कि तुम डूब मरों।
preetinanda
Friday, December 12, 2008
Islam and Terrorism. . . . . .
Allow me to be here once again, to something I have unstated…and what Sonia was trying to confirm and Umbrella 22 is fighting hard to establish.
Both as I scrutinize have disagreement with Indian sub continent’s state of affairs and its fresh developments. While Sonia globalizes the issue, which is her obstacle, in establishing her point of view, while Umbrella 22 is vocal and loud, as to why has this debate started ? Let us accept the truth; Islam is the only reason to run terrorist attacks in India.
Both are correct in their own judgment but still both hold opposing views, Umbrella 22 is right with her observation and Sonia is mistaken here, since Sonia has not related Islam terrorism to that of Mumbai attacks.
Sonia tried hard to institute religion and terrorism does not go hand in hand and no religion teaches us to kill and make others suffer, while no one listened to her, made her annoyed and eventually, said to herself, What the heck !, and in silence she withdrew to write a wonderful poem. Well if we look at her point of view, with a worldly vision, it really doesn’t, I fully agree with Soniya here, but, here in The Indian sun continent it does…..which Soniya should, if not agree, but understand.
To begin with I will have few questions to prove my statement
1.Why do you think All Kashmiri Pundit’s were thrown out of Kashmir ?
2.What exactly is the reason of different terrorist attacks in the country ?
3.And till now what exactly is happening in Kashmir, What is this fight of all about between India and Pakistan?
If it is not for establishment of Islam here, than what is this terrorism of all about. Is it to fight of one human with another without any rhyme or reason or is to prove something on International level, that we are the mightier lot and we can create havoc in any part of the world, if anyone messes with us ?
To answer to all this questions, I think all will agree here. It is to establish Islamic stronghold in this region, especially with Kashmir in mind. This makes a statement more relevant that all Muslims are not terrorists but all terrorists are Muslims in this part of the World.
The history of the inter-Muslim crisis in India is much deeper than it appears, what factually is Muslim crisis is in reality associated and referred as Islamic terrorism….Islamic terrorism is actually an Islamic calamity. If you have observed that it is very safe in countries like The Saudi Arabia, The Middle East, and many other Muslim countries, wherever Sheriat rules the roost…..but Islam as a religion is more out of control, unbridled and extensive, wherever their existence has been challenged. You will find this in the Indian sub continent more, as this area, remains elusive for their stronghold to be established…..to delve a little deeper into their sensitivity it is this which makes them the actual foes to India……. Indian politics that was made up mostly of Hindus, the Muslims do not identify themselves with this, because in their view Islamic political legitimacy comes from God, and is based primarily upon the Quranic verse: And never will Allah grant to the Unbelievers a way (to triumph) over the Believers (Surat Nisa: 141), Islam requires the establishment of an Islamic state, and that a Muslim society is not truly Islamic if it does not institute Sharia law.
These views germinated over a long period and are specific to the Indian Muslim milieu; they were later utilized to legitimize Pakistan’s separation, as a land for Muslims.
The same is the issue for Kashmir which remains a open wound for muslims in Pakistan, hence, this religion and terrorism in Indian sub continent will continue to go hand in hand and none will be able to end this affirmation ever, to be, erased from a unrestricted mind.
If at all you want to establish that terrorism has got nothing to do with Islam, then please solve this problem of Kashmir, till such time neither YOU nor I, will ever be able to separate Islam from terrorism in this part of the World.
Allow me to affirm something very important here, the biggest sufferers are Indian Muslims. They are neither able to defend their religion here in India, nor they are able to come out openly and support their Indian friends…….they have remained at a complete loss and confounded over this issue for a long long time.
Allow me to be here once again, to something I have unstated…and what Sonia was trying to confirm and Umbrella 22 is fighting hard to establish.
Both as I scrutinize have disagreement with Indian sub continent’s state of affairs and its fresh developments. While Sonia globalizes the issue, which is her obstacle, in establishing her point of view, while Umbrella 22 is vocal and loud, as to why has this debate started ? Let us accept the truth; Islam is the only reason to run terrorist attacks in India.
Both are correct in their own judgment but still both hold opposing views, Umbrella 22 is right with her observation and Sonia is mistaken here, since Sonia has not related Islam terrorism to that of Mumbai attacks.
Sonia tried hard to institute religion and terrorism does not go hand in hand and no religion teaches us to kill and make others suffer, while no one listened to her, made her annoyed and eventually, said to herself, What the heck !, and in silence she withdrew to write a wonderful poem. Well if we look at her point of view, with a worldly vision, it really doesn’t, I fully agree with Soniya here, but, here in The Indian sun continent it does…..which Soniya should, if not agree, but understand.
To begin with I will have few questions to prove my statement
1.Why do you think All Kashmiri Pundit’s were thrown out of Kashmir ?
2.What exactly is the reason of different terrorist attacks in the country ?
3.And till now what exactly is happening in Kashmir, What is this fight of all about between India and Pakistan?
If it is not for establishment of Islam here, than what is this terrorism of all about. Is it to fight of one human with another without any rhyme or reason or is to prove something on International level, that we are the mightier lot and we can create havoc in any part of the world, if anyone messes with us ?
To answer to all this questions, I think all will agree here. It is to establish Islamic stronghold in this region, especially with Kashmir in mind. This makes a statement more relevant that all Muslims are not terrorists but all terrorists are Muslims in this part of the World.
The history of the inter-Muslim crisis in India is much deeper than it appears, what factually is Muslim crisis is in reality associated and referred as Islamic terrorism….Islamic terrorism is actually an Islamic calamity. If you have observed that it is very safe in countries like The Saudi Arabia, The Middle East, and many other Muslim countries, wherever Sheriat rules the roost…..but Islam as a religion is more out of control, unbridled and extensive, wherever their existence has been challenged. You will find this in the Indian sub continent more, as this area, remains elusive for their stronghold to be established…..to delve a little deeper into their sensitivity it is this which makes them the actual foes to India……. Indian politics that was made up mostly of Hindus, the Muslims do not identify themselves with this, because in their view Islamic political legitimacy comes from God, and is based primarily upon the Quranic verse: And never will Allah grant to the Unbelievers a way (to triumph) over the Believers (Surat Nisa: 141), Islam requires the establishment of an Islamic state, and that a Muslim society is not truly Islamic if it does not institute Sharia law.
These views germinated over a long period and are specific to the Indian Muslim milieu; they were later utilized to legitimize Pakistan’s separation, as a land for Muslims.
The same is the issue for Kashmir which remains a open wound for muslims in Pakistan, hence, this religion and terrorism in Indian sub continent will continue to go hand in hand and none will be able to end this affirmation ever, to be, erased from a unrestricted mind.
If at all you want to establish that terrorism has got nothing to do with Islam, then please solve this problem of Kashmir, till such time neither YOU nor I, will ever be able to separate Islam from terrorism in this part of the World.
Allow me to affirm something very important here, the biggest sufferers are Indian Muslims. They are neither able to defend their religion here in India, nor they are able to come out openly and support their Indian friends…….they have remained at a complete loss and confounded over this issue for a long long time.
Sunday, November 16, 2008
DIL KA DARD
Dil he jo ek gulab he mera
Tum ishe kanta na samjho
Lal khoob lal rang he iska
Jo piyar ka pratik ho jesa
Kiun todte ho sanam ise
Tootega to dil murjhayega
Ise apna ke mughe apna lo
Suhane sapne saga lo
na do mughe dil ka dard
kardo koi jatan koi marj
piya jane anjane hi sahi
mujhse ankhe do char karlo
piyar bhari pyari batein karlo
intjar mein tumare ho na bawari
sajan sajan karte rah na jaoon kuanri
ab bahot ho chooka teri dil lagi
na aya to sansar chod doogi
hogi teri jag hasaee to has doongi
atma par bojh lekar jaoongi
par mere piya tera picha na chodoongi
diya jo tune dil ka dard he
marke bhi na mar pai hoon
teri hone ki icha lekar
bhi kahan jee pai thee
gulab ke saath to kante
piyar mein he kiun dard hote hein
* preetinanda *
Monday, November 10, 2008
Enjoy your life
What do you believe ?
Im the kind of person that says : you neVer know what the Day tomoRrow can bring . Thats why think that we should use the time we have on the Earth like we all was King and Queen. BeCause all in all , its a Miracel that it was you that was the child that got born in your family , and not the kid next door . So we should all make the time worth like we diEd Tomorrow . Not like stressed up and worryed . "Take a Chill Pill and grab it" - as i use to say . ( i know it sounds stupid ) . Anyway , the point is , Enjoy your life .
Im the kind of person that says : you neVer know what the Day tomoRrow can bring . Thats why think that we should use the time we have on the Earth like we all was King and Queen. BeCause all in all , its a Miracel that it was you that was the child that got born in your family , and not the kid next door . So we should all make the time worth like we diEd Tomorrow . Not like stressed up and worryed . "Take a Chill Pill and grab it" - as i use to say . ( i know it sounds stupid ) . Anyway , the point is , Enjoy your life .
Preetinanda
Smoking Is Injurious to Health
Smoking Is Injurious to Health
Cigarettes are the most commonly used and probably the most dangerous tobacco product on the market. However, smoking cigars and pipes and using smokeless tobacco products (chewing tobacco and snuff) are also risky. The following section outlines the risks associated with each type of tobacco use. Cigars
Cigars differ from cigarettes in that cigarettes are made from tobacco wrapped in paper, while cigars are rolls of tobacco wrapped in tobacco leaves or another product that contains tobacco. Because of the way cigars are made, the smoke from a cigar tends to taste different, and is often more irritating, causing many cigar smokers to avoid inhaling (meaning less smoke actually reaches their lungs). Regardless of whether or not a cigar smoker inhales, he or she is still at greater risk for serious health problems than a nonsmoker. Some cigars, particularly large cigars, have as much nicotine as several cigarettes combined, and this nicotine is absorbed as rapidly through cigar smoke as it is through cigarette smoke. Because cigars are wrapped in materials that contain tobacco, the nicotine in cigars can be absorbed through the mucus membranes of the mouth even if a smoker does not inhale. Cigar smokers are also at increased risk for numerous health problems.
Cigar smoking increases the risk of death from lung, oral cavity, esophagus and larynx cancer.
Cigar smokers are 4 to10 times more likely to die from laryngeal, oral or esophageal cancers as nonsmokers.
Cigar smokers who inhale are at increased risk for pancreas and bladder cancer, as well as for heart disease and lung diseases such as emphysema and chronic bronchitis.
Cigar smoking has been linked to erectile dysfunction in men. Pipes
Recent research by the American Cancer Society has found that pipe smokers face similar risks for cancer and other diseases as cigar smokers do. Pipe smokers were found to have an increased risk for lung, throat, esophageal, colon, and larynx cancers, as well as heart disease, stroke, and chronic obstructive pulmonary disease (emphysema and chronic bronchitis). Risks were generally less than those due to cigarette smoking but equal to or larger than the risks of smoking cigars.
While pipe smoking has decreased in the U.S. over time, tobacco manufacturers have been quick to note the successful marketing of premium cigars. Similar strategies are seen in the marketing of flavored tobacco and novel pipes to attract new smokers. Of particular concern is the marketing of “hookahs” as a trendy, less hazardous alternative to smoking. Hookahs are a variation of the water pipes developed in Turkey over 500 years ago. Hookahs have become popular in the U.S. in recent years, and hookah bars have become common in big cities and some college towns. Regardless of the type of pipe or the type of tobacco you use, smoking tobacco in any form puts your health at risk.
Smokeless Tobacco
Although this article concentrates on the dangers of addiction to smoking, the use of smokeless tobacco can be just as dangerous. Smokeless tobacco is a category that includes chewing tobacco (“chew”) and snuff (“dip” or “rub”), that users either chew or place between their cheeks and gums. Many people are under the impression that smokeless tobacco products are safer than smoking because they don’t receive the same amount of media attention as smoking does. However, smokeless tobacco products can be just as addictive and are similarly associated with many dangerous health effects.
Smokeless tobacco delivers a higher dose of nicotine than cigarettes, so that a person who uses smokeless tobacco 8–10 times per day might have the same amount of nicotine in their body as a person who smokes 30–40 cigarettes each day. Smokeless tobacco can have the following health consequences:
After using smokeless tobacco for 3 to 5 years, white, leathery patches or lesions (called leucoplakia) often form on the cheeks or gums of users. These lesions sometimes develop into cancers of the lip, tongue, and cheek.
Smokeless tobacco may play a role in causing high blood pressure and cardiovascular disease.
Individuals who use chewing tobacco and snuff are 2 to 3 times more likely than non-smokers to develop severe dental problems, including tooth loss, abrasion of the teeth, and bone loss around the teeth. Gum disease may not only result in tooth loss but is also thought to increase the risk for diseases such as diabetes and heart disease. Although this article focuses on stopping smoking, the information contained here can be just as useful for you if you want to stop using smokeless tobacco products as well. The first step in working toward removing tobacco from your life is to understand why it has become such an important part of your routine. That way, you can begin to work toward changing that routineIt’s not news to anyone that smoking is a health hazard, but many people choose to ignore the danger and continue smoking. Although some smokers are in denial about the risks associated with smoking, the majority of smokers continue because it is difficult to stop. Many smokers are literally addicted to nicotine and find it easier to continue the habit than to try to quit. It is the addictive quality of nicotine that makes stopping smoking so difficult.
Nicotine is a highly addictive substance because of the way it makes us feel, both emotionally and physically, and because the way we obtain nicotine becomes a normal part of our daily lives. When most people think about serious addition, they think of cocaine or heroin addiction, but tobacco is also a highly addictive substance that is hard to eliminate from your life once you’ve started using it. When a person becomes addicted to smoking, they smoke in order to achieve the physiological (physical) and psychological (mental) satisfaction that smoking provides. Unfortunately, smoking-related satisfaction is very short-lived and new cravings develop quickly. Recognizing the nature of your addiction, including the physical and psychological cravings, can help you to identify and prepare for the difficulties you might face while you are in the process of quitting.
Physiological Effects
The pleasurable consequences of smoking are considerable, and they affect the mind as well as the body. One of the main reasons that people become addicted to nicotine is because it activates the pleasure center of their brain. The average smoker takes about 10 puffs on every cigarette, and nicotine levels in the brain peak within 10 seconds of inhaling. Since the satisfaction one gains from smoking lasts only a few minutes, smokers soon crave another cigarette. If one cigarette supplies approximately 10 surges of nicotine to the brain, smoking 1½ packs of cigarettes a day provides a smoker with approximately 300 nicotine hits.
Some people say that smoking relaxes them while others say that it gives them a boost. According to the National Institute of Drug Abuse, nicotine does both—it acts as both a stimulant and/or a sedative depending on the dose and the smoker’s history of tobacco use. A hit of nicotine stimulates the adrenal glands which cause the release of adrenaline. This adrenaline stimulates the body and causes a release of glucose, as well as an increase in respiration, blood pressure, and heart rate. Nicotine also causes the release of dopamine in the part of the brain that controls pleasure and motivation. A similar effect is caused by cocaine and heroin and is believed to cause the pleasurable sensations reported by many smokers.
Frequent use of tobacco products results in addiction to nicotine, and repeated exposure to nicotine results in the development of tolerance for the drug. As tolerance builds, it takes a higher dose of nicotine to produce the same level of stimulation. A similar reaction takes place in people who consume alcohol—the more often you consume alcohol, the more you need to drink to feel the effects. Nicotine is metabolized rapidly, which means it disappears from the body completely in just a few hours, so smokers need to smoke more and more often to continue to feel the same pleasurable effects.
Addiction to nicotine is the reason many smokers find it difficult to quit. When a smoker tries to quit, he or she often experiences withdrawal symptoms, including depression, irritability, difficulty concentrating or sleeping, headache, and tiredness. Many people find it to be too painful to try to overcome withdrawal symptoms, and choose to face the risks instead of quitting.
Psychological Effects
Psychological factors are often one of the reasons that breaking the nicotine addiction is so difficult. For many smokers, the act of smoking has become such a part of their lives that they feel like they have lost a part of themselves when stop smoking. Psychologically, it is normal to mourn the loss of such a familiar habit. It is also common for people who give up smoking to experience one or more of the common stages of grief (denial, bargaining, anger, sadness, guilt, and acceptance) as they learn to change the way they live. If you find yourself experiencing any one of these emotions, recognize that it is normal and okay, that many people must work through these stages on the path to quitting, and that you, too, can successfully work through each stage.
Behavioral Components
In addition to overcoming the physiological effects of nicotine, smoking cessation is often difficult because you have become so accustomed to the behavioral aspect of smoking. Habitual smokers can identify the places where they usually smoke, or circumstances that make them crave a cigarette. Without even thinking about it, many people reach for a cigarette after finishing a meal, while driving their cars, or when dealing with a stressful situation. In fact, habitual smokers may even feel uncomfortable if they find themselves facing any of these situations without a cigarette.
It is very easy to associate the feel, smell, and sight of a cigarette; the rituals associated with smoking (obtaining the cigarette, handling the cigarette, looking for a lighter and actually lighting the cigarette); and the times and places you smoke with the pleasurable feeling you get from smoking. These connections are formed by a process called classical conditioning, which was discovered by the Russian scientist Ivan Pavlov (of "Pavlov’s dog" fame). Pavlov’s famous experiment was conducted to see if he could train dogs to salivate when they heard the sound of a bell. At first, Pavlov only rang the bell when he fed the dogs, knowing that salivating while eating is a natural reaction. Soon, he was able to make the dogs salivate just by ringing the bell, even if there was no food present. The dogs had learned that the ringing bell signaled that food would be coming soon; their normal response to food had become transferred to the sound of the bell. Similarly, smokers learn to associate the pleasures of smoking with all of the daily activities they usually perform while smoking. For example, if you smoke while drinking a cup of coffee, the sight and smell of a cup of coffee could trigger the craving for a cigarette or make the craving worse. Since you probably smoke many cigarettes over the course of one day, many such connections are made. If you smoke while driving to work, getting into the car can result in a craving for a cigarette. If you smoke while having a drink after work, then having a drink can make you want a cigarette. You need to identify and plan for all of the places and behaviors you associate with smoking before you will be able to entirely quit using tobacco. Once you’ve identified your triggers (those people, places and things that trigger your craving for a smoke), you can change your routine and substitute different behaviors, so you can eliminate the connection between the triggers and smoking. In order to be successful, you must learn to deal with physical cravings and you must change your environment or your habits in order to avoid your triggers.
Although smoking is addictive, and can be an extremely difficult habit to break, million of people have successfully quit. For many people, the desire to quit itself is not strong enough to carry them through the process. If you try to quit without a plan, you are more likely to give in to cravings. If you try to plan ahead without knowing all of your options, as well as the potential pitfalls, you may find yourself frustrated and convinced that quitting is impossible. Many people have been where you are today, and many methods have been developed to help you through.
In the next part of this article, we are going to discuss methods you can use to help you to quit successfully. We are also going to outline the things you need to do before you quit that will help you to work through cravings. Before you decide to go ahead with this enormous task, however, it may be helpful for you to understand how successful people face major changes in their lives. Understanding the best way to approach a problem is the first step in eventually overcoming it.
People tend to go through several stages when working through a life-changing event. Some people can move quickly through the stages, while others move more slowly, perhaps even taking a step backward before continuing on toward the goal. As you consider each stage of change, think about how it has played out in your own life, and also think about how it will play out as you commit yourself to becoming smoke free. While your experience may not mirror the order of the stages listed below, understanding each stage can help you on your way to achieve your goal.
Challenge
Change starts with a challenge. Most people choose to stop smoking because life presents them with a challenge to their smoking habit. Perhaps they find themselves coughing and wheezing after exercise that never bothered them before, or they see a loved one die of smoking-related lung cancer. Maybe they look at their children and they realize that they might not live to see them reach adulthood if they continue to smoke. Any circumstance that causes you to question whether you should continue to smoke can become the challenge that starts you on the road to quitting. If you are reading this article, it is likely that you have already encountered a challenge to your smoking.
Awareness
Once challenged, you will likely be open to learning more about the risks of smoking. You might also begin to weight the pros and cons of being a smoker. Developing your awareness can involve reading an article like this one, attending a lecture at a hospital, surfing the Internet for sites that deal with smoking, or just talking with your family doctor. Awareness is an important step. The more you know about the health risks of smoking, and the more you understand about the benefits of quitting, the more effort you will put into successfully quitting. At the same time, the less you learn about the negative aspects of smoking, the easier it will be for you to slip into old patterns.
Preparation
People who attempt to quit smoking but ultimately fail often do so because they did not have a plan for facing temptations. Perhaps they started a program but felt pressured to smoke in social situations, or they found an old pack and decided there was no harm in smoking just one. The most important thing you can do for yourself as you prepare to quit is to decide how you are going to face similar temptations in your own life. Deciding on a plan and sticking to it will ensure that you are successfully moving toward your goal.
Action
The most important day of action is the day you quit. This is the day on which you get rid of everything you own that has to do with smoking, and you begin to implement a smoking cessation program. If you have taken time to find out why quitting is the best thing you can do and have prepared yourself to successfully complete a specific stop-smoking program, you have stacked the deck in your favor. The first days will not be easy, but if you are prepared to succeed, you will maximize your chances of staying quit.
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Maintaining Your Gains
Very few people manage to quit smoking without experiencing at least one relapse. If you lose your willpower and smoke one cigarette, use your relapse as an opportunity to learn from your mistake. Take note of what was going on in your life when you relapsed, and use that information to prepare yourself to make it through similar situations in the future without a cigarette. Remember, a lapse (smoking one cigarette on one day) is not a complete relapse (going back to your regular old smoking habit) unless you let it become one.
The remainder of this article outlines the things you can do during each stage of change to ensure that you successfully reach your goal. As you move through the stages, keep in mind that you may find yourself slipping back into your old patterns. If and when this happens, take the time to identify what you did before in order to successfully move on to the next step, then try again. Chances are you have already experienced, or are currently experiencing the challenge stage, and you are beginning the process of gathering information on smoking cessation, otherwise known as the awareness stage.
We’ve already described the negative consequences of smoking, but do you know how many benefits you can gain from quitting? You might be surprised! First and foremost, the decision to quit smoking can truly be a life-saving one. Just as continuing to smoke sets you up to experience life-threatening health problems, quitting can reverse the process, making you healthier today and more likely to avoid serious health problems in the future. Quitting can also improve your social interactions and can put money in your pocket. This section outlines some of the reasons that may help you to decide that the benefits of quitting are greater than the benefits of continuing to use tobacco.
Health and Vitality Benefits
Because many of the health risks associated with smoking can lead to death, the most important benefit of smoking cessation is the ability to choose life over death. Regardless of the actual symptoms individual smoker’s experience, it is estimated that the average male smoker loses about 13 years of life and the average female smoker loses about 14 years of life. Also, because the effects of quitting start on the very day you stop smoking, former smokers live longer than people who continue to smoke.
Smoking cessation has immediate and long term consequences for a smoker’s health. The American Cancer Society reports the following benefits of smoking cessation, based on Surgeon Generals’ Reports in 1988 and 1990:
20 minutes after quitting blood pressure drops to a level close to that before the last cigarette. Temperature of hands and feet return to normal. 8 hours after quitting the level of carbon monoxide in the blood returns to normal. 24 hours after quitting the risk of a heart attack decreases. 2 weeks to 3 months after quitting circulation improves and lung function increases up to 30%. 1 to 9 months after quitting symptoms such as coughing, sinus congestion, fatigue, and shortness of breath decrease. Cilia (tiny hair-like structures in the lungs that remove mucus from the lungs) regain normal function which increases the ability for them to clean the lungs and reduce infection. 1 year after quitting the extra risk of coronary heart disease is reduced to half that of a smoker. 5 to 15 years after quitting smoking stroke risk is reduced to the level of a nonsmoker. 10 years after quitting the death rate from lung cancer is about half that of someone who continues to smoke. Risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases. 15 years after quitting risk of coronary heart disease is the same as a nonsmoker. Quitting smoking also reduces the effects of tobacco on your physical appearance and improves social interaction with nonsmokers by:
reducing premature wrinkling of the skin eliminating bad breath associated with smoking eliminating a major cause for stained teeth reducing the risk of gum disease eliminating the smoke smell from your clothing and hair eliminating a cause of yellow fingernails. Smoking also has many effects on your body that have become a part of your life so gradually that you might not even be aware of them. Once you quit smoking you will notice that:
food tastes better your sense of smell will return to normal it will take more activity for you to be out of breath you will feel more energetic and your stamina for physical activity will increase exercise will become more enjoyable breaks at work will no longer have to revolve around smoking you will no longer have to go outside in inclement weather to smoke you, your clothes, your car, and your house will no longer smell like smoke falling ashes will no longer damage your clothes if you are single, you will have a larger group of people to date and possibly establish a long term relationship with you will no longer be burdened by social stigmas associated with being a smoker You probably haven’t even considered some of these benefits, but knowing how quitting can improve your life can provide you with increased motivation to kick the habit.
Saving Money
If health improvements and more social freedom don’t motivate you to quit, consider the financial rewards. To find out how much money you can save by quitting smoking, take the cost per day for your smoking materials and multiply it by 365 days. Surprised? Now multiply that amount by 10 so you can see how much you could save in the next 10 years.
Chances are you’ve never considered how much money you could save by quitting because smoking is a normal part of your everyday life. Right now you are accustomed to living without the money you spend on tobacco products and supplies. When you quit, it should be simple to switch from paying for your habit to putting money in the bank, where you can watch it accumulate instead.
Weight Gain
Many people are afraid to quit smoking because they don’t want to gain weight. Many smokers do gain some weight when they quit smoking—an average of five to seven pounds— and women gain slightly more weight than men. It is important to keep in mind that most smokers are about five to seven pounds underweight anyhow, so the weight a person gains when they quit smoking often simply returns them to their optimum weight. Another thing to keep in mind is that most people gain fewer than 10 pounds, even without making any changes to diet or regular exercise routines. If a person gains more than ten pounds while quitting smoking, other factors are typically to blame. The bottom line, however, is that the addition of a few pounds is worth the benefits you will gain from quitting.
If you are concerned about gaining weight when you quit smoking, evaluate which is more important to you–quitting the habit or quitting the habit without gaining weight. For some people, it important to focus on the goal of quitting, and worrying about gaining weight only makes the process more difficult. Others can make maintaining their weight or improving their overall fitness level a part of the process of quitting. It is up to you to decide which method will work for you.
Keep in mind that food will begin to taste better to you as your body starts to eliminate the effects of nicotine, making this a perfect time to reacquaint yourself with healthy food choices. Try fresh, raw vegetables when you get the urge to snack, and be sure to drink plenty of water to help flush the nicotine from your system. Also, choose low-fat or fat-free varieties of your favorite foods. Because nicotine acts as an appetite suppressant, you may find that you feel hungry more often once you quit smoking. Plan three nutritious meals and two or three nutritious snacks each day, but do not increase the number of calories you eat. Eat slowly so you can savor your food, leave the table as soon as you are finished, and brush your teeth right away so you won’t be tempted to eat more. Maintaining calorie intake and eating small meals and light snacks throughout the day instead of three large meals can help you to maintain your weight.
As your endurance levels increase and light exercise becomes easier, beginning an exercise routine might be also good idea. Exercise can help to relieve stress and can serve as a substitute activity for smoking. It is a good idea to plan to include a minimum of 20–30 minutes of exercise into your daily schedule. As you are able to increase the intensity of your workout you will discover that exercise has important psychological benefits. Many of the psychological benefits you may feel you get from tobacco can also be obtained from exercise. Exercise can not only make you feel more energetic in general, but can also improve your quality of sleep and help you relax when under stress.
If you decide to begin an exercise routine, select activities you think you might enjoy and give them a try. Walking is a great activity to substitute for smoking. Instead of an after dinner smoke, take a walk. Another option is to take a yoga class and take note of positions you find most relaxing. When you feel stressed, spend a few minutes in one of your favorite positions instead of smoking or eating. Plan non-food and non-tobacco related rewards to keep you motivated to work toward you goal. Having an exercise plan and alternate activities to take the place of smoking can help you to maintain your weight.
Regardless of how you plan to deal with potential weight gain, keep in mind that the most important part of your goal is to actually stop smoking. If you find that it is too difficult to watch your weight and quit smoking at the same time, concentrate on giving up smoking first, and make a promise to yourself to start working on your weight as soon as you have successfully quit. Remember, the long term benefits of quitting outweigh the short term effects of weight gain.
Once you are aware of the advantages and disadvantages associated with quitting and have made the decision to quit, you are ready to move into the Preparation stage. During this stage, you will decide which approach to quitting is appropriate for you.
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Cigarettes are the most commonly used and probably the most dangerous tobacco product on the market. However, smoking cigars and pipes and using smokeless tobacco products (chewing tobacco and snuff) are also risky. The following section outlines the risks associated with each type of tobacco use. Cigars
Cigars differ from cigarettes in that cigarettes are made from tobacco wrapped in paper, while cigars are rolls of tobacco wrapped in tobacco leaves or another product that contains tobacco. Because of the way cigars are made, the smoke from a cigar tends to taste different, and is often more irritating, causing many cigar smokers to avoid inhaling (meaning less smoke actually reaches their lungs). Regardless of whether or not a cigar smoker inhales, he or she is still at greater risk for serious health problems than a nonsmoker. Some cigars, particularly large cigars, have as much nicotine as several cigarettes combined, and this nicotine is absorbed as rapidly through cigar smoke as it is through cigarette smoke. Because cigars are wrapped in materials that contain tobacco, the nicotine in cigars can be absorbed through the mucus membranes of the mouth even if a smoker does not inhale. Cigar smokers are also at increased risk for numerous health problems.
Cigar smoking increases the risk of death from lung, oral cavity, esophagus and larynx cancer.
Cigar smokers are 4 to10 times more likely to die from laryngeal, oral or esophageal cancers as nonsmokers.
Cigar smokers who inhale are at increased risk for pancreas and bladder cancer, as well as for heart disease and lung diseases such as emphysema and chronic bronchitis.
Cigar smoking has been linked to erectile dysfunction in men. Pipes
Recent research by the American Cancer Society has found that pipe smokers face similar risks for cancer and other diseases as cigar smokers do. Pipe smokers were found to have an increased risk for lung, throat, esophageal, colon, and larynx cancers, as well as heart disease, stroke, and chronic obstructive pulmonary disease (emphysema and chronic bronchitis). Risks were generally less than those due to cigarette smoking but equal to or larger than the risks of smoking cigars.
While pipe smoking has decreased in the U.S. over time, tobacco manufacturers have been quick to note the successful marketing of premium cigars. Similar strategies are seen in the marketing of flavored tobacco and novel pipes to attract new smokers. Of particular concern is the marketing of “hookahs” as a trendy, less hazardous alternative to smoking. Hookahs are a variation of the water pipes developed in Turkey over 500 years ago. Hookahs have become popular in the U.S. in recent years, and hookah bars have become common in big cities and some college towns. Regardless of the type of pipe or the type of tobacco you use, smoking tobacco in any form puts your health at risk.
Smokeless Tobacco
Although this article concentrates on the dangers of addiction to smoking, the use of smokeless tobacco can be just as dangerous. Smokeless tobacco is a category that includes chewing tobacco (“chew”) and snuff (“dip” or “rub”), that users either chew or place between their cheeks and gums. Many people are under the impression that smokeless tobacco products are safer than smoking because they don’t receive the same amount of media attention as smoking does. However, smokeless tobacco products can be just as addictive and are similarly associated with many dangerous health effects.
Smokeless tobacco delivers a higher dose of nicotine than cigarettes, so that a person who uses smokeless tobacco 8–10 times per day might have the same amount of nicotine in their body as a person who smokes 30–40 cigarettes each day. Smokeless tobacco can have the following health consequences:
After using smokeless tobacco for 3 to 5 years, white, leathery patches or lesions (called leucoplakia) often form on the cheeks or gums of users. These lesions sometimes develop into cancers of the lip, tongue, and cheek.
Smokeless tobacco may play a role in causing high blood pressure and cardiovascular disease.
Individuals who use chewing tobacco and snuff are 2 to 3 times more likely than non-smokers to develop severe dental problems, including tooth loss, abrasion of the teeth, and bone loss around the teeth. Gum disease may not only result in tooth loss but is also thought to increase the risk for diseases such as diabetes and heart disease. Although this article focuses on stopping smoking, the information contained here can be just as useful for you if you want to stop using smokeless tobacco products as well. The first step in working toward removing tobacco from your life is to understand why it has become such an important part of your routine. That way, you can begin to work toward changing that routineIt’s not news to anyone that smoking is a health hazard, but many people choose to ignore the danger and continue smoking. Although some smokers are in denial about the risks associated with smoking, the majority of smokers continue because it is difficult to stop. Many smokers are literally addicted to nicotine and find it easier to continue the habit than to try to quit. It is the addictive quality of nicotine that makes stopping smoking so difficult.
Nicotine is a highly addictive substance because of the way it makes us feel, both emotionally and physically, and because the way we obtain nicotine becomes a normal part of our daily lives. When most people think about serious addition, they think of cocaine or heroin addiction, but tobacco is also a highly addictive substance that is hard to eliminate from your life once you’ve started using it. When a person becomes addicted to smoking, they smoke in order to achieve the physiological (physical) and psychological (mental) satisfaction that smoking provides. Unfortunately, smoking-related satisfaction is very short-lived and new cravings develop quickly. Recognizing the nature of your addiction, including the physical and psychological cravings, can help you to identify and prepare for the difficulties you might face while you are in the process of quitting.
Physiological Effects
The pleasurable consequences of smoking are considerable, and they affect the mind as well as the body. One of the main reasons that people become addicted to nicotine is because it activates the pleasure center of their brain. The average smoker takes about 10 puffs on every cigarette, and nicotine levels in the brain peak within 10 seconds of inhaling. Since the satisfaction one gains from smoking lasts only a few minutes, smokers soon crave another cigarette. If one cigarette supplies approximately 10 surges of nicotine to the brain, smoking 1½ packs of cigarettes a day provides a smoker with approximately 300 nicotine hits.
Some people say that smoking relaxes them while others say that it gives them a boost. According to the National Institute of Drug Abuse, nicotine does both—it acts as both a stimulant and/or a sedative depending on the dose and the smoker’s history of tobacco use. A hit of nicotine stimulates the adrenal glands which cause the release of adrenaline. This adrenaline stimulates the body and causes a release of glucose, as well as an increase in respiration, blood pressure, and heart rate. Nicotine also causes the release of dopamine in the part of the brain that controls pleasure and motivation. A similar effect is caused by cocaine and heroin and is believed to cause the pleasurable sensations reported by many smokers.
Frequent use of tobacco products results in addiction to nicotine, and repeated exposure to nicotine results in the development of tolerance for the drug. As tolerance builds, it takes a higher dose of nicotine to produce the same level of stimulation. A similar reaction takes place in people who consume alcohol—the more often you consume alcohol, the more you need to drink to feel the effects. Nicotine is metabolized rapidly, which means it disappears from the body completely in just a few hours, so smokers need to smoke more and more often to continue to feel the same pleasurable effects.
Addiction to nicotine is the reason many smokers find it difficult to quit. When a smoker tries to quit, he or she often experiences withdrawal symptoms, including depression, irritability, difficulty concentrating or sleeping, headache, and tiredness. Many people find it to be too painful to try to overcome withdrawal symptoms, and choose to face the risks instead of quitting.
Psychological Effects
Psychological factors are often one of the reasons that breaking the nicotine addiction is so difficult. For many smokers, the act of smoking has become such a part of their lives that they feel like they have lost a part of themselves when stop smoking. Psychologically, it is normal to mourn the loss of such a familiar habit. It is also common for people who give up smoking to experience one or more of the common stages of grief (denial, bargaining, anger, sadness, guilt, and acceptance) as they learn to change the way they live. If you find yourself experiencing any one of these emotions, recognize that it is normal and okay, that many people must work through these stages on the path to quitting, and that you, too, can successfully work through each stage.
Behavioral Components
In addition to overcoming the physiological effects of nicotine, smoking cessation is often difficult because you have become so accustomed to the behavioral aspect of smoking. Habitual smokers can identify the places where they usually smoke, or circumstances that make them crave a cigarette. Without even thinking about it, many people reach for a cigarette after finishing a meal, while driving their cars, or when dealing with a stressful situation. In fact, habitual smokers may even feel uncomfortable if they find themselves facing any of these situations without a cigarette.
It is very easy to associate the feel, smell, and sight of a cigarette; the rituals associated with smoking (obtaining the cigarette, handling the cigarette, looking for a lighter and actually lighting the cigarette); and the times and places you smoke with the pleasurable feeling you get from smoking. These connections are formed by a process called classical conditioning, which was discovered by the Russian scientist Ivan Pavlov (of "Pavlov’s dog" fame). Pavlov’s famous experiment was conducted to see if he could train dogs to salivate when they heard the sound of a bell. At first, Pavlov only rang the bell when he fed the dogs, knowing that salivating while eating is a natural reaction. Soon, he was able to make the dogs salivate just by ringing the bell, even if there was no food present. The dogs had learned that the ringing bell signaled that food would be coming soon; their normal response to food had become transferred to the sound of the bell. Similarly, smokers learn to associate the pleasures of smoking with all of the daily activities they usually perform while smoking. For example, if you smoke while drinking a cup of coffee, the sight and smell of a cup of coffee could trigger the craving for a cigarette or make the craving worse. Since you probably smoke many cigarettes over the course of one day, many such connections are made. If you smoke while driving to work, getting into the car can result in a craving for a cigarette. If you smoke while having a drink after work, then having a drink can make you want a cigarette. You need to identify and plan for all of the places and behaviors you associate with smoking before you will be able to entirely quit using tobacco. Once you’ve identified your triggers (those people, places and things that trigger your craving for a smoke), you can change your routine and substitute different behaviors, so you can eliminate the connection between the triggers and smoking. In order to be successful, you must learn to deal with physical cravings and you must change your environment or your habits in order to avoid your triggers.
Although smoking is addictive, and can be an extremely difficult habit to break, million of people have successfully quit. For many people, the desire to quit itself is not strong enough to carry them through the process. If you try to quit without a plan, you are more likely to give in to cravings. If you try to plan ahead without knowing all of your options, as well as the potential pitfalls, you may find yourself frustrated and convinced that quitting is impossible. Many people have been where you are today, and many methods have been developed to help you through.
In the next part of this article, we are going to discuss methods you can use to help you to quit successfully. We are also going to outline the things you need to do before you quit that will help you to work through cravings. Before you decide to go ahead with this enormous task, however, it may be helpful for you to understand how successful people face major changes in their lives. Understanding the best way to approach a problem is the first step in eventually overcoming it.
People tend to go through several stages when working through a life-changing event. Some people can move quickly through the stages, while others move more slowly, perhaps even taking a step backward before continuing on toward the goal. As you consider each stage of change, think about how it has played out in your own life, and also think about how it will play out as you commit yourself to becoming smoke free. While your experience may not mirror the order of the stages listed below, understanding each stage can help you on your way to achieve your goal.
Challenge
Change starts with a challenge. Most people choose to stop smoking because life presents them with a challenge to their smoking habit. Perhaps they find themselves coughing and wheezing after exercise that never bothered them before, or they see a loved one die of smoking-related lung cancer. Maybe they look at their children and they realize that they might not live to see them reach adulthood if they continue to smoke. Any circumstance that causes you to question whether you should continue to smoke can become the challenge that starts you on the road to quitting. If you are reading this article, it is likely that you have already encountered a challenge to your smoking.
Awareness
Once challenged, you will likely be open to learning more about the risks of smoking. You might also begin to weight the pros and cons of being a smoker. Developing your awareness can involve reading an article like this one, attending a lecture at a hospital, surfing the Internet for sites that deal with smoking, or just talking with your family doctor. Awareness is an important step. The more you know about the health risks of smoking, and the more you understand about the benefits of quitting, the more effort you will put into successfully quitting. At the same time, the less you learn about the negative aspects of smoking, the easier it will be for you to slip into old patterns.
Preparation
People who attempt to quit smoking but ultimately fail often do so because they did not have a plan for facing temptations. Perhaps they started a program but felt pressured to smoke in social situations, or they found an old pack and decided there was no harm in smoking just one. The most important thing you can do for yourself as you prepare to quit is to decide how you are going to face similar temptations in your own life. Deciding on a plan and sticking to it will ensure that you are successfully moving toward your goal.
Action
The most important day of action is the day you quit. This is the day on which you get rid of everything you own that has to do with smoking, and you begin to implement a smoking cessation program. If you have taken time to find out why quitting is the best thing you can do and have prepared yourself to successfully complete a specific stop-smoking program, you have stacked the deck in your favor. The first days will not be easy, but if you are prepared to succeed, you will maximize your chances of staying quit.
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Maintaining Your Gains
Very few people manage to quit smoking without experiencing at least one relapse. If you lose your willpower and smoke one cigarette, use your relapse as an opportunity to learn from your mistake. Take note of what was going on in your life when you relapsed, and use that information to prepare yourself to make it through similar situations in the future without a cigarette. Remember, a lapse (smoking one cigarette on one day) is not a complete relapse (going back to your regular old smoking habit) unless you let it become one.
The remainder of this article outlines the things you can do during each stage of change to ensure that you successfully reach your goal. As you move through the stages, keep in mind that you may find yourself slipping back into your old patterns. If and when this happens, take the time to identify what you did before in order to successfully move on to the next step, then try again. Chances are you have already experienced, or are currently experiencing the challenge stage, and you are beginning the process of gathering information on smoking cessation, otherwise known as the awareness stage.
We’ve already described the negative consequences of smoking, but do you know how many benefits you can gain from quitting? You might be surprised! First and foremost, the decision to quit smoking can truly be a life-saving one. Just as continuing to smoke sets you up to experience life-threatening health problems, quitting can reverse the process, making you healthier today and more likely to avoid serious health problems in the future. Quitting can also improve your social interactions and can put money in your pocket. This section outlines some of the reasons that may help you to decide that the benefits of quitting are greater than the benefits of continuing to use tobacco.
Health and Vitality Benefits
Because many of the health risks associated with smoking can lead to death, the most important benefit of smoking cessation is the ability to choose life over death. Regardless of the actual symptoms individual smoker’s experience, it is estimated that the average male smoker loses about 13 years of life and the average female smoker loses about 14 years of life. Also, because the effects of quitting start on the very day you stop smoking, former smokers live longer than people who continue to smoke.
Smoking cessation has immediate and long term consequences for a smoker’s health. The American Cancer Society reports the following benefits of smoking cessation, based on Surgeon Generals’ Reports in 1988 and 1990:
20 minutes after quitting blood pressure drops to a level close to that before the last cigarette. Temperature of hands and feet return to normal. 8 hours after quitting the level of carbon monoxide in the blood returns to normal. 24 hours after quitting the risk of a heart attack decreases. 2 weeks to 3 months after quitting circulation improves and lung function increases up to 30%. 1 to 9 months after quitting symptoms such as coughing, sinus congestion, fatigue, and shortness of breath decrease. Cilia (tiny hair-like structures in the lungs that remove mucus from the lungs) regain normal function which increases the ability for them to clean the lungs and reduce infection. 1 year after quitting the extra risk of coronary heart disease is reduced to half that of a smoker. 5 to 15 years after quitting smoking stroke risk is reduced to the level of a nonsmoker. 10 years after quitting the death rate from lung cancer is about half that of someone who continues to smoke. Risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases. 15 years after quitting risk of coronary heart disease is the same as a nonsmoker. Quitting smoking also reduces the effects of tobacco on your physical appearance and improves social interaction with nonsmokers by:
reducing premature wrinkling of the skin eliminating bad breath associated with smoking eliminating a major cause for stained teeth reducing the risk of gum disease eliminating the smoke smell from your clothing and hair eliminating a cause of yellow fingernails. Smoking also has many effects on your body that have become a part of your life so gradually that you might not even be aware of them. Once you quit smoking you will notice that:
food tastes better your sense of smell will return to normal it will take more activity for you to be out of breath you will feel more energetic and your stamina for physical activity will increase exercise will become more enjoyable breaks at work will no longer have to revolve around smoking you will no longer have to go outside in inclement weather to smoke you, your clothes, your car, and your house will no longer smell like smoke falling ashes will no longer damage your clothes if you are single, you will have a larger group of people to date and possibly establish a long term relationship with you will no longer be burdened by social stigmas associated with being a smoker You probably haven’t even considered some of these benefits, but knowing how quitting can improve your life can provide you with increased motivation to kick the habit.
Saving Money
If health improvements and more social freedom don’t motivate you to quit, consider the financial rewards. To find out how much money you can save by quitting smoking, take the cost per day for your smoking materials and multiply it by 365 days. Surprised? Now multiply that amount by 10 so you can see how much you could save in the next 10 years.
Chances are you’ve never considered how much money you could save by quitting because smoking is a normal part of your everyday life. Right now you are accustomed to living without the money you spend on tobacco products and supplies. When you quit, it should be simple to switch from paying for your habit to putting money in the bank, where you can watch it accumulate instead.
Weight Gain
Many people are afraid to quit smoking because they don’t want to gain weight. Many smokers do gain some weight when they quit smoking—an average of five to seven pounds— and women gain slightly more weight than men. It is important to keep in mind that most smokers are about five to seven pounds underweight anyhow, so the weight a person gains when they quit smoking often simply returns them to their optimum weight. Another thing to keep in mind is that most people gain fewer than 10 pounds, even without making any changes to diet or regular exercise routines. If a person gains more than ten pounds while quitting smoking, other factors are typically to blame. The bottom line, however, is that the addition of a few pounds is worth the benefits you will gain from quitting.
If you are concerned about gaining weight when you quit smoking, evaluate which is more important to you–quitting the habit or quitting the habit without gaining weight. For some people, it important to focus on the goal of quitting, and worrying about gaining weight only makes the process more difficult. Others can make maintaining their weight or improving their overall fitness level a part of the process of quitting. It is up to you to decide which method will work for you.
Keep in mind that food will begin to taste better to you as your body starts to eliminate the effects of nicotine, making this a perfect time to reacquaint yourself with healthy food choices. Try fresh, raw vegetables when you get the urge to snack, and be sure to drink plenty of water to help flush the nicotine from your system. Also, choose low-fat or fat-free varieties of your favorite foods. Because nicotine acts as an appetite suppressant, you may find that you feel hungry more often once you quit smoking. Plan three nutritious meals and two or three nutritious snacks each day, but do not increase the number of calories you eat. Eat slowly so you can savor your food, leave the table as soon as you are finished, and brush your teeth right away so you won’t be tempted to eat more. Maintaining calorie intake and eating small meals and light snacks throughout the day instead of three large meals can help you to maintain your weight.
As your endurance levels increase and light exercise becomes easier, beginning an exercise routine might be also good idea. Exercise can help to relieve stress and can serve as a substitute activity for smoking. It is a good idea to plan to include a minimum of 20–30 minutes of exercise into your daily schedule. As you are able to increase the intensity of your workout you will discover that exercise has important psychological benefits. Many of the psychological benefits you may feel you get from tobacco can also be obtained from exercise. Exercise can not only make you feel more energetic in general, but can also improve your quality of sleep and help you relax when under stress.
If you decide to begin an exercise routine, select activities you think you might enjoy and give them a try. Walking is a great activity to substitute for smoking. Instead of an after dinner smoke, take a walk. Another option is to take a yoga class and take note of positions you find most relaxing. When you feel stressed, spend a few minutes in one of your favorite positions instead of smoking or eating. Plan non-food and non-tobacco related rewards to keep you motivated to work toward you goal. Having an exercise plan and alternate activities to take the place of smoking can help you to maintain your weight.
Regardless of how you plan to deal with potential weight gain, keep in mind that the most important part of your goal is to actually stop smoking. If you find that it is too difficult to watch your weight and quit smoking at the same time, concentrate on giving up smoking first, and make a promise to yourself to start working on your weight as soon as you have successfully quit. Remember, the long term benefits of quitting outweigh the short term effects of weight gain.
Once you are aware of the advantages and disadvantages associated with quitting and have made the decision to quit, you are ready to move into the Preparation stage. During this stage, you will decide which approach to quitting is appropriate for you.
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HAVE A NICE DAY
Preetinanda
Friday, October 17, 2008
MERE SAPNE MERE APNE
KOI KHAWAB TO MENE BHI DEKHA HE
KOI SAPNA TO MENE BHI BOONA HE
KOI KARISHMA TO MERE SAATH BHI HOGA
KOI PYAAR TO MUGHSE BHI KAREGA
KOI DIL TO MUGHE BHI DE DEGA
KOI AITBAR BHI TO KAREGA
KOI APNA BHI TO BANAEGA
KOI SAPNA BHI TO DIKHAYEGA
KOI SAACH BHI TO KAREGA
KOI SINDOOR BHI TO BHAREGA
KOI NISANNI BHI TO DEGA
KOI BUDHPE KA SAHARA TO BANEGA
KOI LALCHAI ANKHON KO SOOKOON TO DEGA
KOI MARTE WAQT PANI TO DEGA
KOI SWARG KA RASTA BHI TO DIKAYEGA
KOI SAPNA MENE BHI DEKA HE
KOI KHAWAB MENE BHI DEKHA HE
KOI TO HE JO POORA KAREGA
KOI APNA HEE HE JO SAB KAREGA.
Preetinanda
Thursday, October 16, 2008
Wednesday, October 15, 2008
Thursday, October 9, 2008
LOVELY COINCIDENCE
There was a young boy of 14 in a concentration camp. He was tall, thin but had a bright smile. Every day, a young girl came by on the other side of the fence. She noticed the boy and asked him if he spoke Polish, and he said yes. She said he'd looked hungry, and he said he was. She then reached in her pocket and gave him her apple. He thanked her and she went on her way. The next day, she came by again, bringing with her another apple which she gave him. Each day, she walked by the outside of the fence, hoping to see him, and when she did, she happily handed him an apple in exchange for conversation.
One day, he told her not to come by anymore. He told her he was being shipped to another concentration camp. As he walked away with tears streaming down his face, he wondered if he'd ever see her again. She was the only kind soul he'd seen across the fence.
He made it out of the concentration camp, and immigrated to America. In 1957, his friends had fixed him up on a blind date. He had no idea who the woman was. He picked her up, and during dinner began talking of Poland and the concentration camp. She said she was in Poland at that time. She said she used to talk to a boy and gave him apples daily. He asked if this boy was tall, skinny and if he had told her that she shouldn't come back because he was leaving. She said yes.
It was her, the young girl who came by every day to give him apples. After 12 years, after the war and in another country.....they had met again. What are the odds? He proposed to her on that very night and told her he'd never again let her go. They are still happily married today.
Now that, my friends, is a love story. Miracles do happen, and there is a greater force at work in our lives.
Preetinanda
One day, he told her not to come by anymore. He told her he was being shipped to another concentration camp. As he walked away with tears streaming down his face, he wondered if he'd ever see her again. She was the only kind soul he'd seen across the fence.
He made it out of the concentration camp, and immigrated to America. In 1957, his friends had fixed him up on a blind date. He had no idea who the woman was. He picked her up, and during dinner began talking of Poland and the concentration camp. She said she was in Poland at that time. She said she used to talk to a boy and gave him apples daily. He asked if this boy was tall, skinny and if he had told her that she shouldn't come back because he was leaving. She said yes.
It was her, the young girl who came by every day to give him apples. After 12 years, after the war and in another country.....they had met again. What are the odds? He proposed to her on that very night and told her he'd never again let her go. They are still happily married today.
Now that, my friends, is a love story. Miracles do happen, and there is a greater force at work in our lives.
Preetinanda
TIME UNDERSTANDS LOVE
Once upon a time there was an island where all the feelings lived; Happiness, Sadness, Knowledge, and all the others......, including Love. One day it was announced to all of the feelings that the island was going to sink to the bottom of the ocean. So all the feelings prepared their boats to leave. Love was the only one that stayed. She wanted to preserve the island until the last possible moment. When the island was almost totally under, Love decided it was time to leave. She began looking for someone to ask for help. Just then Richness was passing by in a grand boat. Love asked, "Richness, Can I come with you on your boat?" Richness answered, "I'm sorry, but there is a lot of silver and gold on my boat and there would be no room for you." Then Love decided to ask Vanity for help who was passing in a beautiful vessel. Love cried out, "Vanity, help me please." I can't help you", Vanity said, "You are all wet and will damage my beautiful boat." Next, Love saw Sadness passing by. Love said, "Sadness, please let me go with you." Sadness answered, "Love, I'm sorry, but, I just need to be alone now." Then, Love saw Happiness. Love cried out, "Happiness, please take me with you." But Happiness was so overjoyed that he didn't hear Love calling to him. Love began to cry. Then, she heard a voice say, "Come Love, I will take you with me." It was an elder. Love felt so blessed and overjoyed that she forgot to ask the elder his name. When they arrived on land the elder went on his way. Love realized how much she owed the elder. Love then found Knowledge and asked, "Who was it that helped me?" "It was Time", Knowledge answered. "But why did Time help me when no one else would?", Love asked. Knowledge smiled and with deep wisdom and sincerity, answered, "Because only Time is capable of understanding how great Love is."
IS LOVE IS GREAT FOR U ?
PREETINANDA
IS LOVE IS GREAT FOR U ?
PREETINANDA
LOVE STORY
A Sad Love Story
If this doesn't touch you ..... get a heart!
One night a guy and girl were driving home from the movies. The boy sensed there was something wrong because of the painful silence they shared between them that night. The girl then asked the boy to pull over because she wanted to talk. She told him that her feelings had changed and that it was time to move on.A silent tear slid down his cheek as he slowly reached into his pocket and passed her a folded note. At that moment, a drunk driver was speeding down that very same street. He swerved right into the drivers seat, killing the boy. Miraculously, the girl survived. Remembering the note, she pulled it out and read it." Without your love, I would die."
Preetinanda
If this doesn't touch you ..... get a heart!
One night a guy and girl were driving home from the movies. The boy sensed there was something wrong because of the painful silence they shared between them that night. The girl then asked the boy to pull over because she wanted to talk. She told him that her feelings had changed and that it was time to move on.A silent tear slid down his cheek as he slowly reached into his pocket and passed her a folded note. At that moment, a drunk driver was speeding down that very same street. He swerved right into the drivers seat, killing the boy. Miraculously, the girl survived. Remembering the note, she pulled it out and read it." Without your love, I would die."
Preetinanda
TRIBAL PEOPLE OF ORISSA
The antiquity of Orissa is endorsed by her ancient people who continue to inhabit their traditional dwelling places in remote areas in the deep forests and hilly interiors. Steeped in the mystery that surrounds their ancient ways, the Orissan tribals continue to be a source of deep interest not only for anthropologists and sociologists but also for numerous tourists who flock to Orissa in search of the exotic mystique of this relatively unexplored state. Orissa has 62 distinct tribal groups, making it the largest collection of tribal people in a single state in the country. Each of these tribal groups has its own indigenous customs and continues to practice them even today. Orissa is home to India's ancient civilization and most of it is concentrated around the Eastern Ghat hill ranges in the region of Koraput, Sundargarh and Mayurbhanj.
Many tourists do get to meet some of these tribal groups and see them in their natural habitat, though access to some tribal areas is still strictly restricted. But what the tourist manages to see, can be an experience that is both enriching and educative. The tribal economy is by and large based on activities around the jungles. Food gathering, hunting and fishing continue to be the main source of livelihood though some of the larger tribes such as the Santhals, Mundas and Gonds have become agriculturists. The Juang, Bhuyan, Bondo, Saora and Dharua tribes follow the shifting cultivation practice. The Koya tribals are cattle breeders while the Mohali and Lohara are simple artisans involved in basket weaving and tool making. The Santhal, Munda and Ho tribals have now also become involved in the mining and industrial belts of Orissa. Though their economy is a bit shaky, the Orissan tribals enjoy a rich and varied cultural heritage, the most powerful instance of this being in their music and dance which are as colourful as they are rhythmical. The cycle of life offers numerous reasons to celebrate and is done so with vigour and grace, either in the privacy of the family home or as a community activity. The changing seasons, religious customs and the traditional rhythms of superstitious belief are strong incentives for creating a string of festivals to augment their importance to the tribals.
The Paraja tribe is primarily located in the Kalahandi and Koraput regions of Orissa. Their language is `Parij'. They worship numerous Gods and Goddesses who live in the hills and forests. They love dance and music during weddings. The Saora tribe is one of the most ancient and they are known for being marathon walkers, expert hunters and climbers. Personal hygiene is of intense importance to them. The Bondos are fiercely independent and aggressive, and continue to practice the barter system of exchanging produce from their fields for their daily needs. Bondo women prefer to marry younger men because they can have someone who will earn for them in their old age. The Gonds are the warrior caste who have travelled the vast tracts of central and south India. The Oraon tribals are economically better placed because of their more progressive ways and interaction with the modern world, in the field of agriculture. An Oraon marriage partner can contest for divorce on the grounds of not only adultery but also for bad temper and laziness.
ORNAMENT
UNITY
SURPRISE
LAUGHTER CHALANGE
FISHER WOMAN
FISHER WOMAN
WORKING WOMAN
TEEN AGE
BEAUTIFUL
BABY BATH
LAUGH
SMILE
SMILE
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