1. The five- day plan to stop smoking Yoshinobu Namihira,M. D.,FACG 3000 Halls Ferry road Vicksburg, MS 30180 Ph 601- 638-9800;fax 601-638-9808; e mail :namihira @vicksburg.com

2. Quit smoking Millions feel that they can quit smoking anytime they wish. Correct? Wrong ?

3. Mark twain “It is not hard to stop smoking. I have done it a thousand times” The bottom line = he never quit smoking ! He never succeeded in the original plan to stop smoking. The final end result= he failed in his attempt to stop smoking!

4. Decision Lasting decisions are based on 1.Good information ( knowledge) 2.Strong motivation (will power)

5. The motivation for quitting smoking What is your own reason for wanting to stop smoking? ?

6. The motivation for quitting smoking(1) 1.Too much Money 2.Lung cancer 3.Emphysema 4.Bronchitis 5.Asthma

7. The motivation for quitting smoking(2) 6.Exercise tolerance-poor 7.Bladder cancer 8.Heart attack 9.Stroke 10.Hypertension 11.Throat cancer 12.Pancreatic cancer 13.Gastric and duodenal ulcer, recurrence

8. Nature of habit (1) Why did you start to smoke? Physical strength Taste of food Overall health Saving account in the bank

9. The type of smoker Habit Others doing it Pleasure Craving Anxiety relief Self –definition (I am grown up) Stimulation (quick lift) Stimulus control(

10. Habitual motion Reach for the pack Lift a cigarette Light up Inhale Smoke it to the end Stamp it out

11. The average smoker 30 times a day =30 /d 210 times a week=30 x7 840 times a month=30x7x30 10,080 times a year =30x7x30x12 252,000 time over 25 yr= 30x7x30x12x25

12. Smoking habit (1) A morning cigarette wakes you up Morning coffee calls for a smoke Commuting to work with friends requires another smoke Business conference pressures are eased up by a smoke Contract signing signals for another smoke Naturally you smoke during coffee break You smoke on your way home,again after supper You smoke through the evening while playing bridge with the jones family.

13. Smoking habit (2) Naturally you smoke during coffee break You smoke on your way home,again after supper You smoke through the evening while playing bridge with the jones family.

14. Important discovery Smoking has become associated with every major waking activity. When you are under stress, you smoke When every thing goes wrong, you smoke When everything turns out right, you smoke

15. Multidimensional approach No half hearted effort will succeed. Physical (help) Mental Social Emotional Spiritual Comprehensive (100%) effort – a must, not an option =!

16. Quit: Gradual or All at once What is your answer? ?

17. Quit: Gradual or All at once(2) The right answer : All at once

18. Quit: Gradual or All at once(3) Do you cut off the dog’s tail one inch at a time? Do you cut off the dog’s tail all at once?

19. Decision (1) Strong, positive decision The secret of strong will power Make a difference between success and failure in your battle against smoking The ship – rudder relationship The Queen Elizabeth= the mammoth ocean liner= 85,000 tons The rudder=65 tons

20. Decision (2) Rudder=65 tons Ship=85,000 tons Relation ship: Rudder:ship=65:85,000=1:1,308 Rudder =very small piece Ship=very large volume The small rudder controls and navigates the very large ship!

21. Decision (3) Tail gate Jumbo jet liner Relationship=tail gate-airplane Tail gate=very small piece Air plane=very large piece The small tail gate controls and navigates the big airplane!

22. Will power The right exercise of the choice or will = make a big difference! Will power =? Will power =sovereign agency within the mind which exercises control over its own operation

23. Decision (4) Rudder -( ship)= will power- (human) Tail gate-( air plane)= will power-(human) The desire to do good= Good but not enough Will power= translate into, turn into positive action, decisive action, firm determination,fruit.

24. How to strengthen will power? The basic law of nature Strength is acquired through effort Flabby muscles can be readily strengthened by regular exercise Diligent study produces a keen, active mind. “ use it or lose it “

25. Decision (5) “ use it or lose it “

26. Will power The promise “ I am going to stop smoking right now” “ I am not going to smoke again from this moment on” Promises are good in its proper place. If should smoke within a day or two, they have broken the promise! Broken promise-not good,self confidence shattered, depressed, sad,going down hill

27. Will power (2) I choose not to smoke !

28. The power of choice No promise making No need for discouragement, depression, self disgust, or shame ect. If you happen to smoke a cigarette or two, your initial desire and choice is still in effect. And go back again and reaffirm the choice not to smoke !

29. Morning, noon, night, you keep saying to yourself, “ I choose not to smoke I choose not to smoke I choose not to smoke”

30. The way you think,the way you exercise your will, these have an immediate effect on the rest of your body. When the urge to seems overpowering, strong, overwhelming, you can actually weaken that physical craving, desire by a proper exercise of the human will power. Keep repeating to yourself: I choose not to smoke!

31. Nicotine (1) The brain=physical organ to house the mind Cerebrum=1.the cells that control the voluntary muscles (skeletal muscles) 2.the nerves that move the legs, arms, tongue Criss –cross principle of brain= the Right side of brain cotrols the left side of body and vice versa.

32. Brain-body relationship Right brain Left brain Right Body Left body

33. Cigarette Tobacco tar =lung cancer Nicotine Nicotine=keep you smoking Nicotine=addiction !(chemical dependency) Nicotine=damage the nerve cell in the brain

34. Get rid of nicotine out of your brain cells Rebuild your nervous system (rebuild, or overhaul process!)

35. Water inside Nicotine =hit the nerves right in the headquarters in the brain Nicotine= damage frontal lobe of brain (decision, thinking, seat of mind) The name of game = get rid of nicotine out of your body, out of your brain ! If successful, you won the game. (winner!) If not successful, you lost the game. (loser!)

36. The first 24 hours Live mainly on Fruits Fruit juices No alcohol, wine,or beer! Alcohol=depressant drug, knock out the nerve cells in the frontal lobe of the brain Frontal lobe of brain=thought, mind, will power,decision !

37. Fruits and fruit juices High grade fuel foods vitamin A, C, and potassium, calcium Fruits=fresh, dry, cooked Apple, orange, banana, melon, Fruit juice=pineapple, grape, apple, V8, 6-8 glasses of water (H20)/24 hours Take a glass of water every time the urge to smoke strikes you. “forcing the fluid” concept

38. Fluid schedule In the morning, drink 1-2 glasses of water 2 glasses of water between breakfast and noon 2 glasses of water in the afternoon (2+2+2=6) 6 glasses of water and fruits and fruit juices go a long way toward getting rid of nicotine and its residues from your body.

39. Nicotine withdrawal symptoms Nervous Irritable Headache Muscle ache When the urge to smoke comes along, say to yourself “ I choose not to smoke!” Walk over a glass of water!

40. Brain=65 % water! 35 % nerves Water= very important for good health of brain When enough fluid (water) is not present in the brain substance, you cannot think clearly. Dehydration poor brain function!, will power weakened.

42. Temptation vs. Will power Temptation Urge to smoke Will power Decision Choice Determination

43. remember Every time a urge to smoke strikes, get a glass of water !

44. Deep breathing exercise Brain= need oxygen (02) 5 times more than any other organs (liver, stomach, kidney, lung, heart, muscle, bone, small and large intestines,) Less oxygen (02) to the brain= mental ability, mental alertness,= will power Frontal lobe of brain=reason, judgment, thinking, = will power

45. Three deep breathing, three time a day! Whenever the urge to smoke strikes you, do deep breathing exercise. More oxygen to the frontal lobe of the brain, the stronger the will power The stronger the will power, the easier to resist temptation, the urge to smoke!!!

46. Oxygen = ability to calm your nerves

47. Summary,day 1,(1) 1.Use Will power:say to yourself;I choose not to smoke! 2.Get a glass of water (H20) whenever the urge to smoke strikes you 3.Do deep breathing exercise on your way to get a glass of water 4.Fruits and fruit juices program for first 24 hours

48. Summary,day 1,(2) Get to bed at a good time during each of these next few nights Avoid tight schedule Take a relaxing bath or shower (lukewarm) Set your alarm clock a little bit earlier than usual Have an extra time for:1) a glass of water 2) a relaxing shower.3) breakfast of fruits.4) fruit juices

49. Summary,day 1,(3) 1.fruits 2.Fruit juices 3.No alcoholic beverages! 4.Walk –do not sit after meals