72 Hours of No Tobacco or Alcohol
Bad habits influence on person’s mind, his health and feelings. A process of their quitting can be hard, but everyone is able to do it. Tobacco use is one of such bad habits, and it is the main reason of mortality in the USA. It causes more deaths than alcohol, auto accidents, and suicide. About 430.000 citizens die each year, because they cannot refuse from cigarettes (Quinn, 2005). Based on this fact, I have decided to give up smoking. My abstinence process consists of three steps such as mental preparation, removing cigarettes, and emotional preparation. They are directed to achieving great results for 72 hours.
To my mind, it is necessary to understand the main reasons of smoking to achieve the main purpose in the abstinence process. I think that many smokers continue smoking not by choice, but because they are addicted. They are dependent on nicotine delivered rapidly to the brain with each inhalation. Many people consider nicotine as a drug contained in tobacco. Nicotine has an addictive effect as heroin or cocaine. Step by step a person becomes addicted on a physical and an emotional level. It is hard for him when he decides to stay away from nicotine after his quit. Nicotine is a source of pleasant emotions, and it distracts the smoker from negative feelings. Smokers have a desire to smoke more cigarettes as the nervous system adapts to nicotine (Quinn, 2005). It affects person’s heart, blood vessels, brain, and hormones quickly. It reaches the brain in just six seconds. The addiction to tobacco poses serious health consequences such as oral, throat and lung cancer, heart diseases (Stefanac & Nesbit, 2016). There are various ways to quit the tobacco addiction. Based on different studies, smokers should overcome this mental dependence. To my mind, my abstinence process consists of three steps influencing on the tobacco withdrawal.
The first step included my mental preparation. I decided to write a list of all reasons why I have a desire to stop smoking. I placed the list in my home to remind myself why I was refusing. Firstly, I can improve fitness and breathing. As a result, it gives me possibilities to participate in sport activities and come upstairs better. Secondly, I will live longer and feel well. Thirdly, I will not waste money for smoking, and I will buy other things instead of cigarettes. According to the statistics, people spend 1.800 dollars per year for smoking costs (Quinn, 2005). Fourthly, I will get the chance to have a healthy child. I considered all these reasons as a good motivation not to give up the abstinence process.
The second step included removing cigarettes and other tobacco products from my home. I tried to get rid of tobacco smell in my home and other places where I smoked. I cleaned my clothes, carpets, things, and I talked to my friends that it was forbidden to smoke when we gathered together. My family members also supported me in my decision to quit, because they knew that I was changing my habits. They thought that I took the effort to quit smoking seriously enough. They did not recommend me to use herbal cigarettes. These cigarettes are harmful to health, because they produce both tar and carbon monoxide. To my mind, the family support plays an important role to achieve the goal. It is much easier to give up bad habits when somebody encourages person’s intention.
The third step included my emotional preparation. I tried to understand what to expect when I did not smoke anymore. The tobacco abstinence process had psychological and physical effects. Physically, my body was reacting to the withdrawal, because it lacked for nicotine. Psychologically, it was a challenge for me to give up the habit. For 72 hours I was restless, frustrated, sleepless, but I understood that all these things will pass and I will feel the benefits. In general, a person should be aware of withdrawal symptoms such as depression, headache, tiredness, trouble sleeping, and frustration (Quinn, 2005). It is very important, because this awareness stimulates not to stop the abstinence process.
In conclusion, my experience of giving up the tobacco addiction proves that it is possible to quit. The first 72 hours are considered as the most difficult time, because a person can stop the abstinence process. When he has a strong motivation, understands the main reasons of smoking and its consequences, can be aware of psychological and physical symptoms, has the family support, he is able to give up the bad habit.
Quinn, C. E. (2005). 100 Questions & Answers About Congestive Heart Failure (1-st ed.). Sudbury, MA: Jones and Bartlett.
Stefanac, S. J., & Nesbit, S. P. (2016). Diagnosis and treatment planning in dentistry (3rd ed.). St. Louis, Missouri: Elsevier.