Ok I get it, but how do I stop?

Here are 11 ways to kick off your journey and finally overcome smoking:

1. First sit down and write down why you want to quit (the benefits of quitting): live longer, feel better, for your family, save money, smell better, find a mate more easily, etc. You know what's bad about smoking and what you'll get by quitting. Put it on paper and read it daily.
2. Ask your family and friends to support your decision to quit. Ask them to be completely supportive and non-judgmental. Let them know ahead of time that you will probably be irritable and even irrational while you withdraw from your smoking habit
3. Set a quit date. Decide what day you will extinguish your cigarettes forever.
4. Talk with your doctor about quitting. Support and guidance from a physician is a proven way to better your chances to quit.
5. Begin an exercise program. Exercise is simply incompatible with smoking. Exercise relieves stress and helps your body recover from years of damage from cigarettes.
6. Do some deep breathing each day for 3 to 5 minutes. Breathe in through your nose very slowly, hold your breath for a few seconds, and exhale very slowly through your mouth.
7. Have your teeth cleaned. Enjoy the way your teeth look and feel and plan to keep them that way.
8. Drink lots of water. Water is good for you anyway, and most people don't get enough. It will help flush the nicotine and other chemicals out of your body, plus it can help reduce cravings by fulfilling the "oral desires" that you may have
9. Learn what triggers your desire for a cigarette, such as stress, the end of a meal, arrival at work, entering a bar, etc. Avoid these triggers or if that's impossible, plan alternative ways to deal with the triggers.
10. Find something to hold in your hand and mouth to replace cigarettes. You might try an artificial cigarette.
11. Finally, believe in yourself. Believe that you can quit. Think about some of the most difficult things you have done in your life and realize that you have the guts and determination to quit smoking.

Whats the worst that could happen? pt.2

Cant read? Well take a look at this

Whats the worst that could happen?

Good question but I got a better answer

According to recent studies, every year hundreds of thousands of people all over the globe die from medical complications caused by smoking.
Immediate effects upon smoking a cigarette stick:

1. Raises a person's blood pressure and heart rate.
   
2. Decreases a person's blood flow to body extremities like the fingers and toes.
   
3. The brain and the nervous system is stimulated for a short time and then reduced.
   
4. Dizziness.
   
5. Nausea.
   
6. Watery eyes.
   
7. Hyperacidity.
   
8. Weakened sense of taste and smell.
   
9. Loss of appetite.

But wait theres more:

1. Shortness of breath.
   
2. Chronic coughing.
   
3. Reduced overall fitness.
   
4. Yellowish stain on the smoker's fingers and teeth.
   
5. Smokers experience more coughs and colds as compared to non-smokers.
   
6. Difficulty recovering from minor illnesses.
   
7. Impotence for men, infertility for women.
   
8. Facial wrinkles appear at an early age, making them look older than non-smokers of the same age.

Because they experience these different side effects, they have a higher risk of developing diseases like:

1. respiratory tract infections (like pneumonia and chronic bronchitis)
   
2. emphysema (collapse of the small airways in the lungs)
   
3. heart attack and other coronary diseases
   
4. different kinds of cancers (lungs, throat, mouth, bladder, kidney, pancreas, cervix, and stomach)
   
5. stomach ulcers peripheral vascular disease due to a decreased blood flow to the legs

Once a person becomes addicted to cigarettes, they may find themselves experiencing different withdrawal symptoms when they decide to stop. These withdrawal symptoms include:

1. increased nervousness and tension
   
2. agitation
   
3. loss of concentration
   
4. change in sleep patterns
   
5. headaches
   
6. coughs
   
7. strong cravings

And they think its so easy to stop smoking.

For pregnant women, it is important to know that the growing child in their womb may suffer if they continue smoking. The effects of smoking to a growing fetus include: low birth weight, premature birth, or stillbirth. Even those who do not smoke are at risk of incurring diseases. Second hand smoke may cause lung cancer or heart problems to those who passively inhale smoke exhaled by smokers.

So its not just the smokers dying, others around them are suffering as well because of them.

whats inside??

There are more than 3000 chemical substances in tobacco's smoke. They are gas or liquid but they also exist as physical though microscopically small particles. List of cigerettes contents:

1. Nicotine

Nicotine is a powerful insecticide and poisonous for the nervous systems.Furthermore, there is enough (50 mg) in four cigarettes to kill a man in just a few minutes if it were injected directly into the bloodstream.Nicotine reaches the brain in just seven seconds, it stimulates the brain cells and then blocks the nervous impulse. Nicotine also causes accelerated heart rate, but at the same time it leads to contracting and hardening of the arteries: the heart pumps more but receives less blood.

2. Carbon monoxide (CO)

Smokers inhaling cigarette smoke breathe in 3.2% carbon monoxide – and directly from the source. Oxygen is mostly transported in blood by haemoglobin. When we smoke, however, the carbon monoxide attaches itself to the haemoglobin 203 times more quickly than oxygen does, thereby displacing the oxygen; this in turn asphyxiates the organism. This causes the following cardiovascular complaints: narrowing of the arteries, blood clots, arteritis, gangrene, heart attack, and also a loss of reflexes and visual and mental problems. It takes between six and 24 hours for the carbon monoxide to leave the blood system.

3. Tars

As the cilia (an organ for filtering and cleaning the lungs) are blocked by other irritants from the cigarette, the tars in the cigarette smoke are deposited and collect on the walls of the respiratory tract and the lungs, and cause them to turn black. So, just because a smoker is not coughing, it doesn't mean that he or she is healthy.The carcinogenic action of the tars is well known: they are responsible for 95% of lung cancers. It takes two days at least after cessation of smoking for the cilia to start functioning properly again, albeit only gradually. By smoking one packet of cigarettes every day, a smoker is pouring a cupful of these tars into his or her lungs every year (225 grams on average)

4.Others

More than 4000 irritating, suffocating, dissolving, inflammable, toxic, poisonous, carcinogenic gases and substances and even radioactive compounds (nickel, polonium, plutonium, etc.) have been identified in tobacco smoke. Some of these are listed hereafter: Benzopyrene, dibenzopyrene, benzene, isoprene, toluene (hydrocarbons); naphthylamines; nickel, polonium, plutonium, arsenic, cadmium (metallic constituents); carbon dioxide, methane, ammonia, nitric oxide, nitrogen dioxide, hydrogen sulphide (gases); methyl alcohol, ethanol, glycerol or glycerin, glycol (alcohols and esters); acetaldehyde, acrolein, acetone (aldehydes and ketones); cyanhydric or prussic acid, carboxyl derivatives (acids); chrysene, pyrrolidine, nicoteine, nicotinine, nicoteline, nornicotine, nitro amines (alkaloids or bases); cresol (phenols), etc.

Would you still consider to take a puff?

What you need to know

1. About half of all Malaysian men smoke.
   
2. Every day about 50 teenagers below the age of 18 start smoking
   
3. Studies show about 30% of adolescent boys (aged 12 to 18) smoke.
   
4. Smoking among female teens is rising. According to two studies on teens conducted in 1996 and 1999, the numbers of female teens smoking rose from 4.8% to 8%. Overall, the 1999 study found nearly one in five teens smokes.
   
5. Some studies have shown that lung cancer is rising at a rate of 17% a year.
   
6. Smoking is estimated to have caused more than half a million coronary events.
   
7. Smoking rates are highest in rural Kelantan and lowest in urban Penang and Sarawak.
   
8. Although there are restrictions on advertising, tobacco companies have found ways to bypass these laws through using brand names and remain the top advertisers. Heavily advertised products include the Benson and Hedges bistro, Dunhill accessories, Marlboro clothing, Kent Horizon Tours and Salem Cool Planet concerts.
   
9. Malaysia has been dubbed the "indirect advertising capital" of the world. Some of the tobacco industry's most blatant efforts to target young people can be seen here.
   
10. Spending on tobacco advertising is extremely high. In 1997, the industry spent about $90 million, while in the year 2000, two tobacco firms alone reportedly spent more than US$40 million.
    
11. At least two tobacco companies were among the top 10 advertisers in recent years.