Participants: Raginée Edwards
Series Code: KTH
Program Code: KTH000004
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00:23 Hi, welcome to KICKIN' the habit.
00:26 I am Raginee Edwards. 00:27 And today, we are going to start 00:30 part two of Planning to Quit. 00:33 Now get your pencils out, get your pen and paper, 00:36 we are going to start with four steps to quitting, 00:39 just to again review some things 00:42 that you want to consider doing, 00:43 if it's your choice to quit smoking very soon. 00:47 Step one. 00:49 Get ready, set a quit date. 00:52 Remember to change your environment, 00:54 get rid of all cigarettes 00:56 and ashtrays in your home, car, workplace, 01:02 wherever you have them, clean them out. 01:04 You don't want lighters, 01:06 anything that reminds you of smoking, get rid of it. 01:09 Don't let people smoke in your home. 01:12 Now, it might had been in the past 01:14 that you had people come to your home 01:16 and they're used to you smoking, 01:17 allowing them to smoke in your home 01:19 or your car or around you at work. 01:21 Let them know that no more. 01:24 And review your past attempts to quit. 01:27 Take a moment and just think about this again. 01:30 We are talking about triggers as well. 01:32 You want to make sure 01:33 that you have thought of all the different ways 01:36 of how you might have fallen in the past 01:40 in ways to overcome those barriers. 01:42 Think about what worked and what didn't. 01:46 Once you quit, don't smoke, not even one puff. 01:51 Okay. 01:53 Get support. 01:55 You have a better chance 01:56 of being successful if you have help. 01:59 Tell your family, friends and co-worker 02:02 that you are quitting 02:04 and that you want their support. 02:06 Ask them not to smoke around you or leave cigarette out. 02:10 Talk to your healthcare provider. 02:12 Now, our healthcare providers 02:14 can give us a lot of extra information, 02:17 tell us all the resources available. 02:19 So, be sure to let them know 02:20 that this is the decision that you've made. 02:23 Get individual group or a telephone counseling. 02:25 Believe it or not, 02:27 a lot of these services are free out there. 02:29 You use Google, Google it, 02:31 find all the resources in your area, 02:33 so that you can be more successful. 02:36 The more counseling you have, 02:38 the better your chances are of quitting. 02:40 Programs are available 02:42 at some hospitals and health centers. 02:44 As a matter of fact, there was a health center where I worked 02:46 where we helped individuals quit smoking. 02:48 Call your local health department 02:50 or the local lung association about programs in your area. 02:54 Thirdly, learn new skills and behaviors. 02:58 Try to distance yourself from urges to smoke. 03:01 Talk to someone, go for a walk or get busy with a task. 03:05 When you first try to quit, change your routine, 03:09 you don't want to get in the same rut 03:11 of just picking up the cigarette 03:12 without thinking about it. 03:14 Use a different route to work. 03:15 Drink herbal tea instead of coffee 03:17 if you normally drink coffee. 03:18 Eat breakfast in a different place. 03:20 Do something to reduce your stress as well, 03:23 especially if cigarettes 03:25 were a way of you coping with stress in your life. 03:28 Like taking a hot bath or reading a book, 03:30 those are just some examples of things 03:32 that can help reduce your stress. 03:35 Plan something enjoyable to do everyday 03:38 and drink a lot of water. 03:40 We'll get into that a bit more later. 03:42 Four. 03:43 Get medication and use it correctly. 03:46 Talk to your doctor about this, 03:48 even if you are using over-the-counter medications, 03:52 you want to make sure, 03:53 that your doctor is well aware of what you are taking 03:56 because again, some of these medications 03:59 can still interact with the medications 04:00 you are currently taking for other conditions. 04:04 Medications can double your chances 04:06 of quitting and quitting for good. 04:08 Everyone who is trying to quit 04:10 may benefit from using a medication. 04:13 If you are pregnant or trying to become pregnant, 04:15 nursing under the age of 18, 04:18 smoking fewer than 10 cigarettes per day 04:21 or have a medical condition, 04:23 again talk to your doctor 04:24 before taking any anti-smoking medication. 04:28 Most nicotine replacement products 04:30 are not meant to be used over long periods of time. 04:33 The goal is to decrease your use of them overtime 04:36 until you can stop using them completely. 04:39 If you begin smoking again 04:40 or keep smoking while using these products, 04:43 talk to your doctor. 04:44 It may be suggested that you stop using the products 04:48 and try to quit smoking again when you are ready. 04:50 I remember having participants 04:53 who would take the nicotine replacement therapy, 04:56 whether it was the lozenges, the gum or the patch 04:58 and basically use them in times 05:00 when they couldn't smoke a cigarette. 05:03 And at our clinic if they were part of our program, 05:06 we were actually able to give them 05:09 the nicotine replacement for free. 05:10 I realized that some people 05:12 were actually coming just to get it, 05:13 but they weren't really ready to quit yet. 05:15 Again we want to emphasize, 05:17 you want to be careful using these things 05:18 'cause they are still drugs. 05:20 Talk to your doctor and use them wisely. 05:24 Now, one thing that we want to talk a little bit about, 05:27 that we haven't talked about 05:28 in any of our previous program is diet. 05:31 Our diet can really affect 05:34 how well our quitting will be successful. 05:39 And so I wanted to mention 05:40 just a few things that can really help you out big time. 05:45 Now, water is a must, 05:47 I kind of mentioned that a few seconds ago. 05:49 You want to drink lots of water. 05:53 When you stop smoking, 05:56 your lungs start trying 05:59 to get all of that yuck out of your body, 06:03 and you need to drink the water 06:05 to help flush all of that stuff out. 06:07 I remember emphasizing this to one of my classes, 06:10 and I said, please be sure, if you don't like water, 06:13 I hear people saying, I don't like water, 06:14 but if you don't like water, 06:16 you are not used to drinking water, 06:17 you better drink water now that you've quit. 06:20 And funny story, not funny 06:23 because it could have ended badly, 06:25 but it didn't, thank God. 06:26 One of our participants realized 06:30 that he was having a really hard time after quitting 06:33 and we were concerned about him, 06:35 because we had come to our quit date, 06:37 we had another meeting two days after a quit date 06:39 to follow up and make sure 06:41 that they were doing well with their withdrawals 06:42 and he didn't show up. 06:44 And he said that he ended up in the hospital. 06:47 We're like, what happened? 06:49 He said, when this girl says to drink water 06:53 that means you need to drink water, 06:55 he was about 70 years so years of age 06:57 which is a side note, you're never too old to quit. 06:59 He said, you want to make sure you drink your water. 07:05 He had so much stuff coming up 07:07 that he was starting to choke on it. 07:10 And he didn't drink enough water 07:11 to really get it to come out. 07:13 So when he started drinking the water, 07:17 it just kind of cleared it on itself. 07:18 When he went to the hospital, 07:20 they had to give him all kinds of foods 07:21 but it was just basically boiled down 07:23 to not drinking enough water. 07:24 So please, drink lots of water 07:26 because you want to give your body 07:28 the chance to really cleanse itself. 07:31 Another thing, you want to, 07:33 maybe first day or two or as long as you can try this, 07:37 try just eating fruit and drinking fruit juices. 07:41 Fruit is very cleansing. 07:43 Again talk to your doctor about this, 07:44 especially if you are diabetic 07:46 to see what other things you can do, 07:47 because you don't want to increase 07:49 your sugar too much. 07:50 So, if you can, fruit and water, 07:53 those are things that can really help 07:54 with the cleansing process. 07:56 There are two vitamins or groups of vitamins 08:01 that are recommended when you are trying to quit. 08:05 And I'm not recommending any pill, 08:07 but I'm going to recommend to you just fruit and vegetables 08:10 that you can take in, 08:11 that will increase these particular vitamins. 08:12 Those being Vitamin C and the B complex vitamins, 08:16 those help with your nerves. 08:18 Now, when you smoke, it shoots your nerves, 08:21 it just put something in the pot 08:23 because you are just really trying 08:25 to cleanse all of that yuck out of you, 08:28 and smoking actually deranged your nerves 08:30 and actually can kind of paralyze them 08:32 after they've excited them. 08:33 So your nerves are trying to regroup here, 08:36 so what you're wanting to do? 08:37 Increase foods that are high in Vitamin C and the B complex. 08:41 Now, Vitamin C, you know, you can find that in oranges, 08:44 leafy green vegetables, bell peppers are great, 08:47 the cherries are great, 08:49 so look up foods that are high in Vitamin C, 08:52 you can't overdose 08:53 when you are just eating it through fruits. 08:54 So, go ahead and get those fruits, and take those in. 08:57 Now, the B complex vitamins, you get from whole grains, 09:00 so if you are used to doing refine grains, 09:03 your white rice, your white pastas, 09:05 now is the great time to switch over to whole grains. 09:09 Look on those labels when you are going shopping 09:12 and make sure that the first ingredient 09:14 says 100 percent whole grain 09:17 and there you can get a lot of your B complex. 09:20 Again, those two groups of vitamins 09:23 are great for your nerves 09:25 and great for helping with the stress relief, 09:27 so try that, that will also help. 09:30 Now, there are some foods on the no-no list, 09:33 or thing on the no-no list. 09:35 One of them is alcohol for various reasons. 09:42 Alcohol, a lot of times people 09:44 associate with smoking because it's a... 09:47 You know, that's when you go out and you party, 09:49 you drink alcohol and you smoke cigarettes 09:51 and some people will just chain smoke cigarettes 09:53 when they are drinking alcohol 09:54 which they wouldn't normally do, 09:56 but not only that, alcohol because of its-- 09:59 relative it's a addictive substance 10:01 and because of substance that it is, 10:03 it can instigate that urge to want to smoke. 10:06 So, alcohol, but you know what else does the same thing? 10:10 Coffee, chocolate, things that contain caffeine, 10:13 caffeine ending in the "ine" is in the same family as nicotine. 10:17 So, you want to stay away 10:19 from those any of those addictive substances 10:23 and also what helps is low sugar and low fat. 10:28 So you want to try your best to increase those foods 10:32 that are going to really help to cleanse your body, 10:35 also help to boost the Vitamin C and B complex 10:38 and then decrease the foods 10:40 that are going to trigger your urge 10:42 to want to smoke more, okay. 10:44 Now, we're gonna go 10:46 to some of our responses to the question. 10:52 How had you planned to cope with your triggers? 10:57 We want to hear this, 10:58 because this is where the road meets the rubber. 11:01 You really want to know, 11:03 how I'm gonna overcome those triggers, 11:05 additively work. 11:06 So, listen to their responses. 11:10 The first time I was smoking or quit smoking, 11:16 I really didn't have any triggers. 11:19 It was necessary for me to quit smoking 11:23 but the second time, I was trying to quit, 11:28 dealing with triggers, 11:30 I really didn't think about those but they were evident. 11:34 You know, there was a people that I was around, 11:36 you know, that they smoked, 11:39 so it was knowing about their association 11:43 that really my smoking was tied up with the people 11:46 that were around me, they had cigarettes, 11:50 I smoked them. 11:54 My withdrawals were very, very intense. 11:57 I had a lot of different triggers, 12:00 if I smelled the smoke, I would want to smoke. 12:03 If I saw somebody smoking, I would want to smoke. 12:06 If I was angry or frustrated, I would want to smoke. 12:09 If I finished a meal, I would want to smoke. 12:11 And I realized there's always going to be, 12:13 since I am an addict, 12:15 there's always going to be opportunities for me 12:16 to want to smoke. 12:18 So, I couldn't really focus on triggers 12:21 or opportunities to smoke, 12:24 it was more of focusing on reasons not to smoke 12:27 or things to do with my time that don't involve smoking, 12:31 not even thinking about smoking, 12:33 because why think about something you can't do. 12:37 Planning to deal with the triggers of my smoking, 12:41 I had to consciously make an effort to know, 12:48 okay, this is the trigger, don't do it. 12:51 So, it was a decision that I had to make each time. 12:55 It was very hard in the beginning, 12:59 then it got to where I only had one cigarette a day. 13:03 And before, 13:05 I was able to just not have any cigarettes at all. 13:11 I'm so helpful for those who candid honest responses. 13:15 You know, it's just so nice 13:16 to know how it really works in real life. 13:19 I mean, a lot of it we talk about is theory 13:21 and will it work, won't it work, 13:23 but you hearing their responses 13:24 and these are people who have successfully quit smoking, 13:28 so what they have done, every answer is so different 13:32 and different things can work for you as well. 13:33 So, I hope that you are listening carefully 13:35 and thinking of how you can continue 13:37 your journey on quitting. 13:39 Now, we ask the question, 13:42 how did you plan to cope with those triggers. 13:44 And you know, Isaac was saying again, 13:47 in his first attempt to quit, it was just a piece of cake, 13:50 but in his second attempt to quit, 13:52 he realized that his friends 13:54 smoking around him was a major trigger. 13:57 So he had to separate himself from those individuals, 14:02 so that he would not be continually pulled 14:04 that way to want to take that cigarette. 14:06 Not even one puff. 14:09 Kathleen, she said everything affected her. 14:13 I mean from the smell 14:14 and that's what we talk about 14:16 getting the smell out of your house, 14:17 out of your car, out of your clothes, 14:18 out of everything 14:20 'cause she said even the smell was a trigger for her. 14:23 And when she saw somebody smoke, 14:25 that was also a trigger for her, 14:27 and she just had to focus on something besides cigarettes. 14:31 She had to focus on other things that she could do, 14:35 not just, not smoking 14:37 but reasons why she wasn't smoking. 14:39 And that's again while we talked about making that list 14:42 of reasons why you no longer want to be a smoker. 14:46 And we also talked about just thinking of other things to do 14:50 and getting your mind off of it, 14:51 because actually an urge last for less than two minutes. 14:56 So, if you can distract yourself for two minutes, 14:59 usually the urge passes 15:01 and you can go on about your day. 15:03 But just like Brenda said, 15:05 she had to take it moment by moment, 15:08 one cigarette at a time, 15:10 so that she wasn't overwhelmed with the thought 15:13 of how I'm gonna make it through tomorrow 15:16 and the next day, just one cigarette at a time. 15:20 Let's listen to the responses to the next question. 15:24 The next question was. 15:27 Did you plan to reward yourself? 15:30 Let's hear what they have to say. 15:34 I don't know if I had a plan to reward myself. 15:39 If that was so that, 15:41 you know, that I consciously had a plan it would be that, 15:45 I would eventually be free from smoking cigarettes. 15:49 Something that I didn't really like 15:52 to do ever really in my life. 15:53 I never did like smoking cigarette so, 15:55 it wasn't that I had a great love for it. 15:58 So, the reward was to be smoke free. 16:05 I hear a lot of people 16:07 rewarding themselves for not smoking 16:09 or for quitting something or not overeating 16:11 or sticking to a diet, 16:13 but I think the biggest reward you can give yourself 16:15 when you're trying to accomplish something 16:16 is the accomplishment itself. 16:21 Did I ever plan to reward myself? 16:24 I really didn't. 16:26 The reward was of free conscience 16:29 and not smelling like smoke and not trying to hide it, 16:34 because the second time, it was a secretive thing, 16:38 I had to try to hide the fact that I was now smoking again. 16:44 Weren't those responses just beautiful? 16:48 I have taught several classes, many classes 16:51 and peoples are always trying to reward themselves by, 16:55 taking a day at the spa, buying themselves a motorcycle. 17:00 I mean just so many different things 17:02 I have heard as far as rewarding themselves, 17:05 but I just thought it was so sweet, 17:06 that for them the reward was really 17:09 that they had made the accomplishment. 17:11 And it was reward to them 17:13 to not have to worry about being a smoker anymore 17:16 and getting all the benefits of being a non-smoker, 17:18 because that's just to me just absolutely beautiful, 17:21 because an award is just so much deeper 17:24 than buying something for yourself 17:26 or doing something for yourself. 17:29 But on that note, I do want to say 17:31 that what I usually encourage people to do 17:34 is to take the money that they are saving from not smoking 17:39 and using it for something that they would just really love. 17:43 I have some figures drawn up here. 17:46 Let's just say, that you smoke only one pack a day. 17:49 Granted I know people will smoke two to four pack a day. 17:52 But let's just say that you smoke one pack a day. 17:55 Let's say that one pack was $5 and 31 cents. 17:59 So, in one day you save $5 and 31 cents, 18:02 how much would you save in a week? 18:04 I have that on this little figure here, 18:07 $37 and 17 cents in one week. 18:11 Okay. So, what about a month? 18:13 You have your calculators out, $159 and 30 cents in one month. 18:19 Okay, that sounds like almost a car payment, 18:21 what do you think? 18:23 Which is funny, I know someone who had an addiction 18:26 and her husband said, if you can stop this addiction, 18:29 I will buy you a car, that's how much money 18:31 that you are using up on this addiction, it's crazy. 18:34 Now, one year, $1,938 and 15 cents. 18:42 Okay, 10 years of smoking, $25,546 and 36 cents. 18:49 Now, the last one, 20 years of smoking 18:53 and I have known people who smoked 40 years or more. 18:55 So, for 20 years of smoking you can save 18:58 just one pack of cigarettes a day, 19:00 $71,295 and 99 cents. 19:06 That's a lot of money, 19:07 and why I encourage people to do is to take that money, 19:11 put it in a piggy bank, you will save it to the side 19:14 and get something for themselves. 19:16 What they weren't able to do that before 19:17 because they were using that money on a habit 19:20 that was destroying their bodies. 19:21 So, what I encourage you to do is, 19:25 make sure that you listen to our participants 19:27 that have shared their story 19:29 and how they felt rewarded 19:30 just by not having to be a smoker anymore, 19:33 not having to hide if you're smoking undercover, 19:36 that guilt and that shame can be taken away, 19:39 but also, it might be a fun thing. 19:41 Save it for vacation, 19:42 like the guy who bought a motorcycle, 19:43 he bought it on the money 19:45 that he saved from smoking cigarettes. 19:47 Awesome, isn't it? 19:49 Now, the next question that we asked the participations. 19:53 Did you have a support group? 19:55 We talked about having an accountability partner 19:57 early on in the segment. 19:59 So, let's see if they had one and how it might have helped. 20:04 Well, you know, back to having, you know, triggers, 20:09 I did not have a support group 20:11 because the people that were around me, 20:14 those ones closest to me smoked 20:16 so there was the trigger mechanism there, 20:18 so I didn't have a support group. 20:21 It would have been nice to have had one, 20:23 but I didn't had one so it was upon myself 20:26 and the graces of God to quit smoking. 20:34 I wish I could say, I had a really strong support group 20:37 or network of people that were just gonna keep me from smoking 20:41 and keep me on a straight narrow path 20:42 and, you know, just basically take it away from me, 20:45 but when it all comes down to, it's you and your choice. 20:50 You can involve other people to distract you 20:53 or give you a different focus for a moment, 20:57 but they are not inside your brain with you, 20:58 they don't know your secret thoughts 21:00 and so the best support group you can have is Jesus, 21:05 and realizing that you do have a choice. 21:10 The second time that I quit smoking, 21:12 I had no network for myself. 21:16 Previously, while I was a non-smoker, 21:19 I helped others through the five days stop smoking plan 21:24 and I was in the support group for. 21:26 I helped to be a support group for others, 21:28 but when I started to smoke again, 21:31 that was something 21:32 that I couldn't let anybody else know. 21:34 So, I had no support to help me. 21:39 So, they had no support group. 21:42 But didn't they though, 21:44 they said that basically God was their support, 21:48 and they had successfully quit, 21:50 they have remained as non-smokers, 21:53 so God was enough for them. 21:55 But like I said, there is so many different experiences, 21:59 and I want you to try whatever works. 22:02 And we know that God is faithful 22:05 and that God is able. 22:06 And we also know that 22:07 he has provided a support network for us as well. 22:10 So, whatever works for you, 22:12 that is what we want you to use. 22:15 Now, we are about to go a little bit into a subject 22:19 that I don't like to focus on as much because we all know it. 22:24 The negative affects of smoking. 22:28 And we want this to encourage you, 22:30 as you're planning to quit. 22:32 However, if you're somebody listening 22:36 who is very concerned about a loved one, 22:38 who is currently a smoker. 22:40 And you want to use this information 22:42 about the negative effects of smoking, 22:44 to encourage them to put that cigarette out. 22:48 Know that research shows, it does not work, 22:52 it does not last, 22:54 so it does not bring about a lasting change. 22:56 What we find is that knowing the information 22:59 about the negative effects of smoking on our health 23:02 might be acute to action 23:04 that might get somebody kind of mobilized 23:06 and motivated at the onset, 23:08 but it won't help them stay smoke free, 23:12 so I don't want you to be that family member, 23:15 who I know loves the person who smokes, 23:19 maybe a friend or family member, 23:21 but, don't be that person that beats them over their head 23:24 with all the negative information, 23:26 because it's just gonna make them feel more worse 23:27 than they probably already feel. 23:29 So, I'm giving this information to you 23:32 with that understanding, okay. 23:34 Good. 23:36 Now, we already know that the cigarettes 23:38 have over 4,000 different chemicals in them. 23:41 Forty-three are already know carcinogens that cause cancer, 23:45 we know that, not just lung cancer 23:47 but even cancer of the mouth of the voice box of the throat, 23:51 so those are concerns that we have for those who smoke. 23:56 Now, another thing that I want to mention is that, 23:59 nicotine actually raises the heart rate 24:01 and the blood pressure, 24:03 so beware if you have high blood pressure, 24:06 and you are smoking cigarettes or taking nicotine, 24:09 you want to know that, 24:10 this can make the high blood pressure worse, 24:12 that is why if you're switching 24:14 to a nicotine replacement therapy 24:16 that just has nicotine in it, 24:17 you still want to talk to your doctor 24:19 because if you have high blood pressure, 24:21 it can affect your blood pressure 24:23 even though you aren't smoking. 24:25 Now, lung disease, this is a really interesting thing, 24:28 because the chemicals in the cigarettes 24:32 damage the cilia in your lungs. 24:36 What it does is, you have these hair like projectiles, 24:39 that kind of sweep all the bad debris 24:42 out of your lungs, 24:44 and what those chemical do is they kind of, 24:46 they kill those, destroy the cilia, 24:48 so you no longer have the hair like structures 24:50 that are moving the bad debris out of your lungs. 24:53 And then now if they are dead, you take in more cigarettes 24:56 and all the chemicals and all the stuff 25:01 that's in those cigarettes 25:02 are now able to get into your lungs, 25:04 and there is no cilia to remove it. 25:07 And so that's how people 25:08 usually end up with a lot of problems, 25:10 like with the emphysema, COPD, 25:14 all of these different things, asthma, 25:15 it affects the asthma as well. 25:17 So, you want to kind of just understand that, 25:20 chronic bronchitis. 25:21 One of our participants was saying that, 25:23 they had chronic bronchitis from smoking. 25:25 And many times, if they are smokers, 25:28 can contribute to that as well. 25:30 This was something that's interesting 25:32 that a lot of people don't know. 25:33 It affects the gastrointestinal system 25:36 by producing more acid in the stomach, 25:39 so that can make... 25:41 cause peptic ulcers. 25:43 Also, it can cause a reflux into the esophagus, 25:46 so if you're feeling that, 25:48 mostly likely and you're smoker, 25:50 it's most likely the smoking 25:52 that's making that situation the way that it is. 25:56 Now, women, again listen up now. 25:59 We're noticing that, 26:00 there's a higher risk of having a heart attack 26:02 or a stroke if you are a women 26:04 especially if you use birth control pills. 26:07 So, make sure you talk to your doctor, 26:09 if you have concerns about those things. 26:12 Women are also under higher risk for osteoporosis. 26:16 They're also under a higher risk for incontinence, 26:19 where they are not able to hold their urine 26:20 as much as they'd like to, 26:21 and that's not something that we want to deal with. 26:23 Another thing that I want to talk about briefly 26:26 is second-hand smoke. 26:29 That's not the affect that it has on you, 26:31 but the affect that it has on other individuals. 26:35 When I was in the tobacco education awareness coalition, 26:37 there was one member of the coalition, 26:40 who never smoked a day in her life, 26:43 but she carried around a bottle of oxygen with her, 26:47 because she was a subject of second-hand smoke 26:50 from her parents throughout her childhood. 26:54 And so, she had this condition now 26:56 that was no fault of her own 26:57 but just by being around her parents that smoked. 27:01 So you also want to consider 27:03 that how it can affect 27:05 your children or those around you. 27:07 You also want to consider that, 27:10 for infants the risk of sudden infant death syndrome, 27:15 asthma, a lot of these things can be exaggerated by... 27:18 exacerbated or brought on, 27:20 because of smoking around the children, 27:23 so parents who smoke are also more likely to have children 27:29 that end up smoking just by them seeing them smoke. 27:32 So again, I shared this information, 27:35 not because I want to scare you into quitting 27:38 but because, we just want to be aware of all different ways 27:41 that's affecting our bodies. 27:42 We think about those things, we have to ask, 27:45 is this something that I wanted to do to myself. 27:47 Is there a better way? 27:49 There is a better way and that's what we're learning, 27:51 so take all of these steps to heart 27:54 and plan to quit effectively, 27:58 using God as your guide, 27:59 so that you can become somebody 28:02 who can gladly say, you are non-smoker. |
Revised 2016-02-25