A) FOUR WHEELERS (CARS): OFFICERS
1. Eligibility:
a) All Commissioned / Honorary Commissioned Officers (serving / retired).
b) Widows of Service Officers.
c) Equivalent status of Civilian Officers / Officers of CSD. However, they will have to pay sales tax / Value Added Tax as applicable in the respective State.
d) All GREF Officers (serving / retired).
e) All SSC and EC Officers who have put in five years of reckonable service before release.
f) One of the parents i-e. either the father or the mother of unmarried deceased officers.
g) Either of the officers child, if both the parents have died and the child is drawing pension from Defence Estimates.
2. Other conditions:
a) Applicant must not have purchased a four wheeler (Car) within the last two years on the day of submission of the application. In addition, the applicant will have to give an undertaking that he/she will not sell the vehicle within next two years.
b) As per finance bill of 1998-99, quoting of PAN/GIR No is mandatory at the time of purchase of Car.
c) Application form for all entitled officers is at Appendix ‘A’
B) FOUR WHEELERS (CARS): PBOR
1. Eligibility:
All Personnel Below Officer rank (serving & retired), of the three services having minimum of 15 years colour service and having been released honorably are entitled to purchase a four wheeler upto 1300cc capacity.
2. Procedure and Conditions:
a) JCOs/equivalent can purchase the second car after five years of the initial purchase and all other entitled soldiers/Sailors/Airmen after seven years. Sale of car is not allowed before completion of two years from the date of purchase.
b) Serving and retired PBOR will apply on the prescribed forms as enclosed at Appendices B & C respectively.
c) The following documents shall be submitted alongwith the application:
I) Serving PBOR:-
i) A certified copy of Driving licence issued by the civil authorities.
ii) A certificate from PBOR countersigned by the CO/OC troops that the individual has not purchased a car in the last five / seven years, as applicable, and that he will not sell the car before two years and that he is liable to pay the entire excise/sales tax concession in case of any violation.
iii) A certified copy of the pay book wherein the entry with regard to purchase of car by the PBOR is made.
iv) Following Certificate from the Commanding Officer / OC Troops that financial position of the applicant allows him to purchase a car:-
CERTIFICATE
Certified that No. __________________ Rank _________ Name is eligible to purchase a car and that his financial position allows him to purchase a car.
Commanding Officer/OC Troops
II) Retired PBOR: The retired PBOR shall submit an affidavit of Rs. 5/- on Non Judicial Stamp Paper covering the following:-
i) I have not purchased a car in the last 5/7 years as applicable.
ii) I shall not sell the car for the next two years.
iii) I understand that any Violation of the above will make me liable to pay back the entire excise / sales tax concessions to the Govt.
iv) The vehicle is for my personal use.
v) The vehicle purchased from the CSD will be registered on self name.
d) Entry with regards to purchase of car by retd PBOR will be made on the original PPO at the depot.
e) Misuse:
In case an individual is found to have violated any of the above conditions, that is, purchase of second car before five/seven years (as applicable) or sale of car before two years from the date of purchase, he will be liable to pay the full excise duty/sales tax as applicable.
f) Action by the CSD:
At the CSD Depot level the following action will be taken on receipt of application from the PBOR:-
a) Verify the correctness of the details furnished by the PBOR.
b) Cross check from CSD HO whether the PBOR has already purchased a car from any other CSD depot.
c) Share the data with regard to purchase of car by PBOR with other depots.
d) The PBOR will be allowed to purchase the car only after receipt of confirmation from CSD HO.
g) In case of retired PBOR following additional action shall be taken:-
i) Ensure that affidavit as above has been obtained.
ii) Ensure entry of purchase of car with date is made on the original PPO.
C) CANCELLATION OF APPLICATION
In the event of Officer / PBOR intending to withdraw his application due to any reason, the officer shall have to forfeit the incidental charges of Rs.500/- and balance amount will be refunded.
D) PROCEDURE FOR BOOKING OF CARS
a) For readily available vehicles
Customer selects the vehicle with dealer. He/she submits indent form (duly completed in all respects) at the depot. He/she also deposits full amount of cost of vehicle with CSD depot. Depot in turn places Local Supply order on dealer and customer gets the delivery of vehicle.
b) For vehicles with waiting period of delivery
i) Depot will inform the customer of applicable selling price & CSD handling charges on the vehicle to be purchased by customer.
ii) Customer will deposit only 0.5% as CSD handling charges in the first instance.
iii) Depot will issue provisional booking order to concerned Dealer.
iv) Booking amount (as decided by firm and applicable for civil customers also) will be paid directly by the customer to the dealer concerned.
v) On intimation of availability of the vehicle, the customer will deposit full amount (excluding 0.5% CSD handing charges already paid) with the Depot and the Depot will place LS Order on the dealer concerned.
vi) The customer will take delivery and obtain refund of booking amount and applicable interest (as conveyed by the firm) from the dealer.
E) TWO WHEELERS/COMMERCIAL VEHICLES/TRUCKS/TRACTORS:
1. Eligibility:
a) All ranks (serving / retired) qualifying under entitled categories.
b) Widows of service personnel (including remarried) qualifying under entitled categories.
c) Eldest child of the deceased service personnel, if he is not survived by his wife, provided the under mentioned conditions are fulfilled:
i) If a son, he should be between 18 to 25 years of age and should not be in service or commercially employed.
ii) If a daughter, she should be unmarried.
2. Other Condition:
Entitled category of personnel should not have drawn/brought any of above items from the CSD within the last two years. Entitled purchaser shall have to give an undertaking that he / she shall not sell the vehicles for two years from the date of purchase.
F) REFRIGERATORS/COLOUR TVs/AIR CONDITIONERS/WASHING MACHINES/AND OTHER AFD CAT-I ITEMS:
1. Eligibility:
All Ranks (Serving / retired) of Armed Forces.
2. Other Condition:
Entitled category of personnel should not have drawn/brought any make of same AFD (CAT-I) items from the CSD within the last two years. Entitled purchaser shall have to give an undertaking that he / she shall not sell the item for two years from the date of purchase.
G) PROCEDURE FOR ALL CATEGORIES OF AFD-I ITEMS:
a) Entitled customers will fill the application form and submit the same to the CSD Area Depot of their choice alongwith a Bank Draft for the value of the item. Form for purchasing AFD-I items (except cars) is at Appendix ‘D’ for serving personnel and at Appendix ‘E’ for retired personnel.
b) Customers are required to deposit Demand Draft / Bankers Cheque drawn on Nationalized Bank / Scheduled bank or UTI, HDFC, ICICI, IDBI banks only. For all other State & Central Co-operative and other Private Banks, the release order will be given only after the draft / bankers cheque amount is actually credited in CSD Public Fund Account (Main). The Demand Draft / bankers cheque should be drawn in favour of “CANTEEN STORES DEPARTMENT PUBLIC FUND ACCOUNT (MAIN)” payable at the location of Area Depot. Cheques will not be accepted.
c) The application form must be countersigned by the Commanding Officer of the unit/Formation. In case of retired officers, the application must have the countersignature of Stn HQs/DDZSB. They should also produce original PPO for verification.
d) Customer should select four wheeler/car/two wheeler available with authorized dealer and obtain Engine No./ Chasis No. & other details and submit the same alongwith application form. For other AFD-I items, customers should preferably confirm availability of item with the dealer.
e) Purchase of AFD-I items is subject to compliance of procedural requirements laid down by Central / State Govts. and payment of taxes (as applicable).
H) COLLECTION OF AFD-I ITEMS THROUGH AUTHORISED REPRESENTATIVES:
Where the bonafide customer is unable to collect in person due to valid reasons proper authority letter with the signature of the nominee duly attested by the bonafide customer and countersigned by the Unit Commander in case of Serving personnel and Station HQ/Secretary, Zila Sainik Board/Deputy Director, Zila Sainik Board in case of retired Service personnel can be accepted for effecting delivery at the discretion of the Depot. All the necessary documents in respect of the bonafide customer required to be perused at the Depot will be brought by the authorised representative to book the AFD item. The delivery of an item will be given to the same person only, who signs at the Depot and in whose favour the authority for collection has been given by the Depot. No authorization in favour of any dealer or his employee will be accepted by the depots.
I) PROCUREMENT OF AFD-I ITEMS FROM ANY OF THE DEPOT
AFD-I items including cars can be purchased from any CSD Depot of choice of CSD customer subject to following preconditions:-
a) These items will be allowed to be purchased on smart cards since AFD limit (excluding car) is catered for in the smart card.
b) The purchase will be through valid forms processed through the CSD.
c) The form duly countersigned by the CO/OC of the unit will be verified by the CSD Manager concerned with an undertaking (on the form itself) that the individual is making a valid purchase as per authorization.
d) For all other entitled category of pers, the form will be verified by the CSD Manager/station HQ or local authority involved with canteen management.
J) PAYMENT OF INTEREST ON DELAYED DELIVERY
No interest will be paid by the Department for late delivery of AFD-I items including vehicles. Customers are requested to ascertain the delivery position from the concerned dealer(s) and the concerned Depot(s) before booking of AFD-I items. Prices prevailing on date of delivery will be applicable.
K) APPLICATION FORMS
Application Forms are enclosed as under:
1 Application Form for Cars (for Officers) : Appendix ‘A’
2 Application Form for Cars by PBOR (Serving) : Appendix ‘B’
3 Application Form for Cars by PBOR (Retired) : Appendix ‘C’
4 Application Form for AFD-I items (except Cars) by
Serving Personnel : Appendix ‘D’
5 Application Form for AFD-I items (except Cars)
by Retired Personnel : Appendix ‘E’
Friday, June 18, 2010
HOW TO QUIT SMOKING
INTRODUCTION
This booklet guides you from thinking about stopping through actually doing it - from the day you quit to quitting for keeps. It gives tips on fighting temptation - and what to do if you give in - and on avoiding weight gain (a handy Snack Calorie Chart is included). By telling you what to expect, it can help you through the day-to-day process of becoming and remaining a nonsmoker.
In this booklet, you'll find a variety of tips and helpful hints on kicking your smoking habit. Take a few moments to look at each suggestion carefully. Pick those you feel comfortable with, and decide today that you're going to use them to quit. It may take a while to find the combination that's right for you, but you can quit for good, even if you've tried to quit before.
Many smokers have successfully given up cigarettes by replacing them with new habits, without quitting "cold turkey," planning a special program, or seeking professional help.
The following approaches include many of those most popular with ex-smokers. Remember that successful methods are as different as the people who use them. What may seem silly to others may be just what you need to quit - so don't be embarrassed to try something new. These methods can make your own personal efforts a little easier.
Pick the ideas that make sense to you. And then follow through - you'll have a much better chance of success.
PREPARING YOURSELF FOR QUITTING...
Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.
ist all the reasons you want to quit. Every night before going to bed, repeat one of the reasons 10 times.
Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, etc.
Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.
Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smoke out. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.
KNOWING WHAT TO EXPECT...
Have realistic expectations - quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year.
Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.
Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends, and the tips in this booklet - to get you through this critical period successfully.
Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break.
Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again.
INVOLVING SOMEONE ELSE...
Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.)
Ask your spouse or a friend to quit with you.
Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit.
WAYS OF QUITTING...
Switch brands .Switch to a brand you find distasteful.
Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine
Cut down the number of cigarettes you smoke
Smoke only half of each cigarette.
Each day, postpone lighting your first cigarette 1 hour.
Decide you'll smoke only during odd or even hours of the day.
Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.
Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
Reach for a glass of juice instead of a cigarette for a "pick-me-up."
Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it.
Don't Smoke "Automatically"
Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant.
Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it.
Make smoking inconvenient
Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
Stop carrying cigarettes with you at home and at work. Make them difficult to get to.
Make smoking unpleasant
Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.
Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.
JUST BEFORE QUITTING...
Practice going without cigarettes.
Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.
Tell yourself you won't smoke today, and then don't.
Clean your clothes to rid them of the cigarette smell, which can linger a long time.
ON THE DAY YOU QUIT...
Throw away all your cigarettes and matches. Hide your lighters and ashtrays.
Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.
Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.
Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.
Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
Buy yourself a treat or do something special to celebrate.
IMMEDIATELY AFTER QUITTING...
Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.
The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.
Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).
Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.
Strike up a conversation instead of a match for a cigarette.
If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.
If you miss having something in your mouth, try toothpicks or a fake cigarette.
Avoid temptation
Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.
If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.
For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.
Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.
If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.
Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.
Find new habits
Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.
Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.
Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
Stretch a lot.
Get plenty of rest.
Pay attention to your appearance. Look and feel sharp.
Try to find time for the activities that are the most meaningful, satisfying, and important to you.
When you get the crazies
Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.
Take a shower or bath if possible.
Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
Light incense or a candle instead of a cigarette.
Never allow yourself to think that "one won't hurt" - it will.
About gaining weight
Many people who're considering quitting are very concerned about gaining weight. If you're concerned about gaining weight, keep these points in mind:
Quitting doesn't mean you'll automatically gain weight. When people gain, most of the time it's because they eat more once they've quit.
The benefits of giving up cigarettes far outweigh the drawbacks of adding a few extra pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you're concerned about gaining weight, consider the following tips:
Tips to help you avoid weight gain... -Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.
Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.
Drink a glass of water before your meals.
Weigh yourself weekly.
Chew sugarless gum when you want sweet foods.
Plan menus carefully, and count calories. Don't try to lose weight - just try to maintain your pre quitting weight.
Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.
Take time for daily exercise, or join an organized exercise group.
SNACK CALORIE CHART
SNACKS CALORIES*
BEVERAGES Carbonated (per 8-ounce glass) Cola-type 95 Fruit flavors (10-13% sugar) 115 Ginger ale 75
Fruit drinks (per 1/2 cup) Apricot nectar 70 Cranberry juice 80 Grape drink 70 Lemonade (frozen) 55
Fruit juices (per 1/2 cup) Apple juice, canned 60 Grape juice, bottled 80 Grapefruit juice, canned, unsweetened 50 Orange juice, canned, unsweetened 55 Pineapple juice, canned, unsweetened 70 Prune juice, canned 100
Vegetable juices (per 1/2 cup) Tomato juice 25 Vegetable juice cocktail 20
Coffee and tea Coffee, black 3-5 with 1 tsp. sugar 18-20 with 1 tsp. cream 13-15 Tea, plain 0-1 with 1 tsp. sugar 15-16
CANDY, CHIPS, AND PRETZELS Candy (per ounce) Hard candy 110 Jellybeans 105 Marshmallows 90 Gumdrops 100
Chips (per cup) Corn chips 230 Potato chips 115
Popcorn (air-popped, without butter) 25
Pretzels Dutch, 1 twisted 60 Stick, 5 regular 10
CHEESE (PER OUNCE) American, processed 105 Cottage, creamed 30 Cottage, low-fat (2%) 25 Swiss, natural 105
CRACKERS Butter, 2-inch diameter 15 Graham, 2 1/2 inches square, 2 55 Matzoh, 6-inch diameter 80 Rye 45 Saltine 50
FRUITS (RAW) Apple, 1 medium 80 Apricots, fresh, 3 medium 50 Apricots, dried, 5 halves 40 Banana, 1 medium 105 Blackberries, 1/2 cup 35 Blueberries, 1/2 cup 40 Cantaloupe, 1/4 melon 50 Cherries, 10 50 Dates, dried, 3 70 Fig, dried, 1 medium 50 Grapefruit, 1/2 40 Grapes, 20 30 Orange, 1 medium 60 Peach, 1 medium 35 Pear, 1 medium 100 Pineapple, 1/2 cup 40 Prunes, dried, 3 60 Raisins, 1/4 cup 110 Strawberries, 1 cup 45 Watermelon, 1 cup 50
NUTS (PER 2 TABLESPOONS) Almonds 105 Brazil nuts 115 Cashews 100 Peanuts 105 Pecans, halves 95
VEGETABLES (RAW) Carrots, 7 1/2 X 1 1/8 inch 30 Carrots, 1/2 cup grated 25 Celery, 5-inch stalks, 3 10 Pickle, 1 15-20
*Data from published sources. References are available upon request.
WHAT HAPPENS AFTER YOU QUIT SMOKING...
Immediate rewards
Within 12 hours after you have your last cigarette, your body will begin to heal itself. The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke.
Within a few days, you'll probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You'll breathe easier, and your smoker's hack will begin to disappear, although you may notice that you still cough for a while. And you'll be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking.
Immediate effects
As your body begins to repair itself, instead of feeling better right away, you may feel worse for a while. It's important to understand that healing is a process-it begins immediately, but it continues over time. These "withdrawal pangs" are really symptoms of the RECOVERY process (see "Withdrawal Symptoms and Activities That Might Help).
Immediately after quitting, many ex-smokers experience "symptoms of recovery" such as temporary weight gain caused by fluid retention, irregularity, and dry, sore gums or tongue. You may feel edgy, hungry, more tired, and more short-tempered than usual and have trouble sleeping and notice that you're coughing a lot. These symptoms are the result of your body clearing itself of nicotine, a powerful addictive chemical. Most nicotine is gone from the body in 2-3 days.
It's important to understand that the unpleasant after-effects of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You've significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer - not just lung cancer. (Cigarette smoking is responsible every year for approximately 130,000 deaths from cancer, 170,000 deaths from heart disease, and 50,000 deaths from lung disease.)
WITHDRAWAL SYMPTOMS AND ACTIVITIES THAT MIGHT HELP* SYMPTOM ACTIVITY
Dry mouth; sore throat, Sip ice-cold water or fruit juice, or gums, or tongue chew gum
Headaches Take a warm bath or shower. Try relaxation or meditation techniques.
Trouble sleeping don’t drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.
Irregularity Add roughage to your diet, such as raw fruit, vegetables, and whole- grain cereals. Drink 6-8 glasses of water a day.
Fatigue Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a couple of weeks.
Hunger Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks (see Snack Calorie Chart).
Tenseness, irritability Take a walk, soak in a hot tub, try relaxation or meditation techniques.
Coughing Sip warm herbal tea. Suck on cough drops or sugarless hard candy.
*Adapted from "Quitting Times: A Magazine for Women Who Smoke," funded by the Pennsylvania Department of Health; prepared by Fox Chase Cancer Center, Philadelphia.
QUITTING FOR KEEPS...
Congratulations
Now you're ready to develop a new habit - not smoking. Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take some conscious effort and practice. This section of the booklet can be a big help. You'll find many techniques to use for developing the nonsmoking habit and holding on to it.
By reading this section of the booklet carefully and reviewing it often, you'll become more aware of the places and situations that prompt the desire for a cigarette. You'll also learn about many nonsmoking ways to deal with the urge to smoke. These are called coping skills. Finally, you'll learn what to do in case you do slip and give in to that urge.
Keep your guard up
The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don't kid yourself - even though you've made a commitment not to smoke, you WILL sometimes be tempted. But instead of giving in to the urge, you can use it as a learning experience.
First, remind yourself that you've QUIT and you're a NON smoker. Then, look closely at your urge to smoke and ask yourself:
Where was I when I got the urge? What was I doing at the time? .Whom was I with? What was I thinking?
The urge to smoke after you've quit often hits at predictable times. The trick is to anticipate those times and find ways to cope with them - without smoking. Naturally, it won't be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it doesn't mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting, and try again.
Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger an urge to smoke, and add any others you can think of:
Working under pressure Feeling blue Talking on the telephone Having a drink Watching television Driving your car Finishing a meal Playing cards Drinking coffee Watching someone else smoke
If you're like many new nonsmokers, the most difficult place to resist the urge to smoke is the most familiar: home. The activities most closely associated with smoking urges are eating, partying, and drinking. And, not surprisingly, most urges occur when a smoker is present.
How to dampen that urge
There are seven major coping skills to help you fight the urge to smoke. These tips are designed for you, the new nonsmoker, to help you nurture the nonsmoking habit.
1. Think about why you quit - Go back to your list of reasons for quitting. Look at this list several times a day - especially when you're hit with an urge to smoke. The best reasons you could have for quitting are very personally yours, and these are also your best reasons for staying a nonsmoker.
2. Know when you're rationalizing - It's easy to rationalize yourself back into smoking (see "Common Rationalizations"). Don't talk yourself into smoking again. A new nonsmoker in a tense situation may think, "I'll just have one cigarette to calm myself down." If thoughts like this pop into your head, stop and think again! You know better ways to relax - nonsmokers' ways, such as taking a walk or doing breathing exercises.
Concern about gaining weight may also lead to rationalizations. Learn to counter thoughts such as "I'd rather be thin, even if it means smoking." Remember that a slight weight gain is not likely to endanger your health as much as smoking would (cigarette smokers have about a 70-percent higher rate of premature death than nonsmokers). And review the list of healthy, low-calorie snacks that you used when quitting.
3. Anticipate triggers and prepare to avoid them - By now you know which situations, people, and feelings are likely to tempt you to smoke. Be prepared to meet these triggers head on and counteract them. Keep using the skills that helped you cope in cutting down and quitting:
Keep your hands busy - doodle, knit, type a letter. Avoid people who smoke; spend more time with nonsmoking friends.
Find activities that make smoking difficult (gardening, washing the car, taking a shower). Exercise to help knock out that urge; it will help you to feel and look good as well.
Put something other than a cigarette in your mouth. Chew sugarless gum or nibble on a carrot or celery stick.
Avoid places where smoking is permitted. Sit in the nonsmoking section in restaurants, trains, and planes.
Reduce your consumption of alcohol, which often stimulates the desire to smoke. Try to have no more than one or two drinks at a party. Better yet, have a glass of juice, soda, or mineral water with a celery stick to nibble on.
4. Reward yourself for not smoking - Congratulations are in order each time you get through the day without smoking. After a week, give yourself a pat on the back and a reward of some kind. Buy a new record or treat yourself to a movie or concert. No matter how you do it, make sure you reward yourself in some way. It helps to remind yourself that what you're doing is important.
5. Use positive thoughts - If self-defeating thoughts start to creep in, remind yourself again that you're a nonsmoker, that you don't want to smoke, and that you have good reasons for it. Putting yourself down and trying to hold out through willpower alone are not effective coping techniques. Mobilize the power of positive thinking!
6. Use relaxation techniques - Breathing exercises help to reduce tension. Instead of having a cigarette, take a long deep breath, count to 10, and release it. Repeat this five times. See how much more relaxed you feel?
7. Get social support - The commitment to remain a nonsmoker can be made easier by talking about it with friends and relatives. They can congratulate you as you check off another day, week, and month as a nonsmoker. Tell the people close to you that you might be tense for a while, so they know what to expect. They'll be sympathetic when you have an urge to smoke and can be counted on to help you resist it. Remember to call on your friends when you're lonely or you feel an urge to smoke. A buddy system is a great technique.
Not smoking is habit-forming
Good for you! You've made a commitment not to smoke, and by using this booklet, you know what to do if you're tempted to forget that commitment. It's difficult to stay a nonsmoker once you've had a cigarette, so do everything possible to avoid it.
If you follow the advice in this booklet and use at least one coping skill whenever you have an urge to smoke, you will have quit for keeps!
Relapse: If you do smoke again
If you do smoke again - and many successful ex-smokers relapse at least once before they quit for good - here's what to do:
Recognize that you've had a slip. A slip means you've had a SMALL setback and smoked a cigarette or two. But your first cigarette or two didn't make you a smoker to start with, and a small setback doesn't make you a smoker again.
Don't be too hard on yourself. One slip doesn't mean you're a failure or that you can't be a nonsmoker, but it's important to get yourself back on the nonsmoking track IMMEDIATELY.
Identify the trigger: Exactly what was it that prompted you to smoke? Be aware of the trigger and decide NOW about how you'll cope with it when it comes up again.
Know and use the coping skills described above. People who know at least one coping skill are more likely to remain nonsmokers than those who don't know any.
Sign a contract with yourself to remain a nonsmoker.
If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking. Your doctor also may prescribe nicotine gum as an alternative source of nicotine while you break the habit of smoking.
MARKING PROGRESS
Each month, on the anniversary of your quit date, plan a special celebration.
Periodically, write down new reasons you're glad you quit, and post these reasons where you'll be sure to see them.
Make a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.
Set other, intermediate target dates, and do something special with the money you've saved.
COMMON RATIONALIZATIONS*
Rationalization Response
I'm under a lot of stress, your bodies used to nicotine, so you and smoking relaxes me naturally feel more relaxed when you give your body a substance it's come to depend on. But nicotine really is a stimulant - it raises your heart rate, blood pressure, and adrenaline level. Most ex-smokers feel much less nervous just a few weeks after quitting.
Smoking makes me more Trouble concentrating can be a short- effective in my work term symptom of quitting, but smoking actually deprives your brain of oxygen.
I've already cut down Cutting down is a good first step, to a safe level. but there's a big difference in the benefits to you between smoking a little and not smoking at all. Besides, smokers who cut back often inhale more often and more deeply - negating many of the benefits of cutting back. After you've cut back to about seven cigarettes a day, it's time to set a quit date.
I smoke only safe, low-tar these cigarettes still contain harm- low-nicotine cigarettes. Full substances and many smokers who use them inhale more often and more deeply to maintain their nicotine intake. Also, carbon monoxide intake often increases with a switch to low-tar cigarettes.
It's too hard to quit. Quitting and staying away from I don't have the willpower cigarettes is hard, but it's not impossible. More than 3 million Americans quit every year. It's important for you to remember that many people have had to try more than once, and try more than one method, before they became ex-smokers, but they HAVE done it, and so can you.
I'm worried about gaining most smokers who gain more than weight. 5-10 pounds are eating more. Gaining weight isn't inevitable - there are certain things you can do to help keep your weight stable. (See "Tips To Help You Avoid Weight Gain".)
I don't know what to do that’s a common complaint among with my hands. Ex-smokers. You can keep your hands busy in other ways - it's just a matter of getting used to the change, of not holding a cigarette. Try holding something else, such as a pencil, paper clip, or marble. Practice simply keeping your hands clasped together. If you're at home, think of all the things you wish you had time to do, make a list, and consult the list for alternatives to smoking whenever your hands feel restless.
Sometimes I have this is a common feeling, especially almost irresistible urge within the first 1-3 weeks. The to have a cigarette longer you're off cigarettes, the more your urges probably will come at times when you smoked before, such as when you're drinking coffee or alcohol or are at a cocktail party where other people are smoking. These are high-risk situations, and you can help yourself by avoiding them whenever possible. If you can't avoid them, you can try to visualize in advance how you'll handle the desire for a cigarette if it arises in those situations.
I blew it, I smoked a Smoking one, or even a few, cigarette. A cigarette doesn’t mean you've "blown it." It does mean that you have to strengthen your determination to quit, and try again - harder. Don't forget that you got through several days, perhaps even weeks or months, without a cigarette. This shows that you don't need cigarettes and that you CAN be a successful quitter.
FOR FURTHER INFORMATION:
The National Cancer Institute operates a toll-free Cancer Information Service (CIS) with trained personnel to help you. Call 1-800-4-CANCER* to reach the CIS office serving your area, or write: Office of Cancer Communications, National Cancer Institute, National Institutes of Health, Building 31, Room 10A24, Bethesda, MD 20892.
The following organizations also can help you. Contact them to learn more about quitting for keeps.
American Cancer Society** 3340 Peachtree Road, NE Atlanta, GA 30026 (404)320-3333
The American Cancer Society (ACS) is a voluntary organization composed of 58 divisions and 3,100 local units. Through "The Great American Smoke out" in Nov, the annual Cancer Crusade in April, and numerous educational materials, ACS helps people learn about the health hazards of smoking and become successful ex-smokers.
American Heart Association** 7320 Greenville Avenue Dallas, TX 75231 (214)750-5300
The American Heart Association (AHA) is a voluntary organization with 130,000 members (physicians, scientists, and laypersons) in 55 state and regional groups. AHA produces a variety of publications and audio-visual materials about the effects of smoking on the heart. AHA also has developed a guidebook for incorporating a weight-control component into smoking cessation programs.
American Lung Association** 1740 Broadway New York, NY 10019 (212) 245-8000
A voluntary organization of 7,500 members (physicians, nurses, and laypersons), the American Lung Association (ALA) conducts numerous public information programs about the health effects of smoking. ALA has 59 state and 85 local units. The organization actively supports legislation and information campaigns for non-smokers' rights and provides help for smokers who want to quit, for example, through "Freedom from Smoking," a self-help smoking cessation program.
Office on Smoking and Health U.S. Department of Health and Human Services 5600 Fishers Lane Park Building, Room 110 Rockville, MD 20857
The Office on Smoking and Health (OSH) is the Department of Health and Human Services' lead agency in smoking control. OSH has sponsored distribution of publications on smoking-related topics, such as free flyers on relapse after initial quitting, helping a friend or family member quit smoking, the health hazards of smoking, and the effects of parental smoking on teenagers.
*In Hawaii, on Oahu call 524-1234 (call collect from neighboring islands). Spanish-speaking staff members are available during daytime hours to callers from the following areas: California, Florida, Georgia, Illinois, New Jersey (area code 201), New York, and Texas.
**Consult your local telephone directory for listings of local chapters.
National Cancer Institute (NCI)
NIH Publication No. 89-1647 Revised April 1988 February 1989
*Adapted from "Clinical Opportunities for Smoking Intervention - A Guide for the Busy Physician", National Heart, Lung, and Blood Institute. NIH Pub. 86-2178, August 1986
This booklet guides you from thinking about stopping through actually doing it - from the day you quit to quitting for keeps. It gives tips on fighting temptation - and what to do if you give in - and on avoiding weight gain (a handy Snack Calorie Chart is included). By telling you what to expect, it can help you through the day-to-day process of becoming and remaining a nonsmoker.
In this booklet, you'll find a variety of tips and helpful hints on kicking your smoking habit. Take a few moments to look at each suggestion carefully. Pick those you feel comfortable with, and decide today that you're going to use them to quit. It may take a while to find the combination that's right for you, but you can quit for good, even if you've tried to quit before.
Many smokers have successfully given up cigarettes by replacing them with new habits, without quitting "cold turkey," planning a special program, or seeking professional help.
The following approaches include many of those most popular with ex-smokers. Remember that successful methods are as different as the people who use them. What may seem silly to others may be just what you need to quit - so don't be embarrassed to try something new. These methods can make your own personal efforts a little easier.
Pick the ideas that make sense to you. And then follow through - you'll have a much better chance of success.
PREPARING YOURSELF FOR QUITTING...
Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.
ist all the reasons you want to quit. Every night before going to bed, repeat one of the reasons 10 times.
Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, etc.
Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.
Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smoke out. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.
KNOWING WHAT TO EXPECT...
Have realistic expectations - quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year.
Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.
Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends, and the tips in this booklet - to get you through this critical period successfully.
Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break.
Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again.
INVOLVING SOMEONE ELSE...
Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.)
Ask your spouse or a friend to quit with you.
Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit.
WAYS OF QUITTING...
Switch brands .Switch to a brand you find distasteful.
Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine
Cut down the number of cigarettes you smoke
Smoke only half of each cigarette.
Each day, postpone lighting your first cigarette 1 hour.
Decide you'll smoke only during odd or even hours of the day.
Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.
Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
Reach for a glass of juice instead of a cigarette for a "pick-me-up."
Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it.
Don't Smoke "Automatically"
Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant.
Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it.
Make smoking inconvenient
Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
Stop carrying cigarettes with you at home and at work. Make them difficult to get to.
Make smoking unpleasant
Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.
Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.
JUST BEFORE QUITTING...
Practice going without cigarettes.
Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.
Tell yourself you won't smoke today, and then don't.
Clean your clothes to rid them of the cigarette smell, which can linger a long time.
ON THE DAY YOU QUIT...
Throw away all your cigarettes and matches. Hide your lighters and ashtrays.
Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.
Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.
Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.
Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
Buy yourself a treat or do something special to celebrate.
IMMEDIATELY AFTER QUITTING...
Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.
The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.
Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).
Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.
Strike up a conversation instead of a match for a cigarette.
If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.
If you miss having something in your mouth, try toothpicks or a fake cigarette.
Avoid temptation
Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.
If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.
For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.
Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.
If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.
Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.
Find new habits
Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.
Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.
Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
Stretch a lot.
Get plenty of rest.
Pay attention to your appearance. Look and feel sharp.
Try to find time for the activities that are the most meaningful, satisfying, and important to you.
When you get the crazies
Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.
Take a shower or bath if possible.
Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
Light incense or a candle instead of a cigarette.
Never allow yourself to think that "one won't hurt" - it will.
About gaining weight
Many people who're considering quitting are very concerned about gaining weight. If you're concerned about gaining weight, keep these points in mind:
Quitting doesn't mean you'll automatically gain weight. When people gain, most of the time it's because they eat more once they've quit.
The benefits of giving up cigarettes far outweigh the drawbacks of adding a few extra pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you're concerned about gaining weight, consider the following tips:
Tips to help you avoid weight gain... -Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.
Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.
Drink a glass of water before your meals.
Weigh yourself weekly.
Chew sugarless gum when you want sweet foods.
Plan menus carefully, and count calories. Don't try to lose weight - just try to maintain your pre quitting weight.
Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.
Take time for daily exercise, or join an organized exercise group.
SNACK CALORIE CHART
SNACKS CALORIES*
BEVERAGES Carbonated (per 8-ounce glass) Cola-type 95 Fruit flavors (10-13% sugar) 115 Ginger ale 75
Fruit drinks (per 1/2 cup) Apricot nectar 70 Cranberry juice 80 Grape drink 70 Lemonade (frozen) 55
Fruit juices (per 1/2 cup) Apple juice, canned 60 Grape juice, bottled 80 Grapefruit juice, canned, unsweetened 50 Orange juice, canned, unsweetened 55 Pineapple juice, canned, unsweetened 70 Prune juice, canned 100
Vegetable juices (per 1/2 cup) Tomato juice 25 Vegetable juice cocktail 20
Coffee and tea Coffee, black 3-5 with 1 tsp. sugar 18-20 with 1 tsp. cream 13-15 Tea, plain 0-1 with 1 tsp. sugar 15-16
CANDY, CHIPS, AND PRETZELS Candy (per ounce) Hard candy 110 Jellybeans 105 Marshmallows 90 Gumdrops 100
Chips (per cup) Corn chips 230 Potato chips 115
Popcorn (air-popped, without butter) 25
Pretzels Dutch, 1 twisted 60 Stick, 5 regular 10
CHEESE (PER OUNCE) American, processed 105 Cottage, creamed 30 Cottage, low-fat (2%) 25 Swiss, natural 105
CRACKERS Butter, 2-inch diameter 15 Graham, 2 1/2 inches square, 2 55 Matzoh, 6-inch diameter 80 Rye 45 Saltine 50
FRUITS (RAW) Apple, 1 medium 80 Apricots, fresh, 3 medium 50 Apricots, dried, 5 halves 40 Banana, 1 medium 105 Blackberries, 1/2 cup 35 Blueberries, 1/2 cup 40 Cantaloupe, 1/4 melon 50 Cherries, 10 50 Dates, dried, 3 70 Fig, dried, 1 medium 50 Grapefruit, 1/2 40 Grapes, 20 30 Orange, 1 medium 60 Peach, 1 medium 35 Pear, 1 medium 100 Pineapple, 1/2 cup 40 Prunes, dried, 3 60 Raisins, 1/4 cup 110 Strawberries, 1 cup 45 Watermelon, 1 cup 50
NUTS (PER 2 TABLESPOONS) Almonds 105 Brazil nuts 115 Cashews 100 Peanuts 105 Pecans, halves 95
VEGETABLES (RAW) Carrots, 7 1/2 X 1 1/8 inch 30 Carrots, 1/2 cup grated 25 Celery, 5-inch stalks, 3 10 Pickle, 1 15-20
*Data from published sources. References are available upon request.
WHAT HAPPENS AFTER YOU QUIT SMOKING...
Immediate rewards
Within 12 hours after you have your last cigarette, your body will begin to heal itself. The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke.
Within a few days, you'll probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You'll breathe easier, and your smoker's hack will begin to disappear, although you may notice that you still cough for a while. And you'll be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking.
Immediate effects
As your body begins to repair itself, instead of feeling better right away, you may feel worse for a while. It's important to understand that healing is a process-it begins immediately, but it continues over time. These "withdrawal pangs" are really symptoms of the RECOVERY process (see "Withdrawal Symptoms and Activities That Might Help).
Immediately after quitting, many ex-smokers experience "symptoms of recovery" such as temporary weight gain caused by fluid retention, irregularity, and dry, sore gums or tongue. You may feel edgy, hungry, more tired, and more short-tempered than usual and have trouble sleeping and notice that you're coughing a lot. These symptoms are the result of your body clearing itself of nicotine, a powerful addictive chemical. Most nicotine is gone from the body in 2-3 days.
It's important to understand that the unpleasant after-effects of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You've significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer - not just lung cancer. (Cigarette smoking is responsible every year for approximately 130,000 deaths from cancer, 170,000 deaths from heart disease, and 50,000 deaths from lung disease.)
WITHDRAWAL SYMPTOMS AND ACTIVITIES THAT MIGHT HELP* SYMPTOM ACTIVITY
Dry mouth; sore throat, Sip ice-cold water or fruit juice, or gums, or tongue chew gum
Headaches Take a warm bath or shower. Try relaxation or meditation techniques.
Trouble sleeping don’t drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.
Irregularity Add roughage to your diet, such as raw fruit, vegetables, and whole- grain cereals. Drink 6-8 glasses of water a day.
Fatigue Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a couple of weeks.
Hunger Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks (see Snack Calorie Chart).
Tenseness, irritability Take a walk, soak in a hot tub, try relaxation or meditation techniques.
Coughing Sip warm herbal tea. Suck on cough drops or sugarless hard candy.
*Adapted from "Quitting Times: A Magazine for Women Who Smoke," funded by the Pennsylvania Department of Health; prepared by Fox Chase Cancer Center, Philadelphia.
QUITTING FOR KEEPS...
Congratulations
Now you're ready to develop a new habit - not smoking. Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take some conscious effort and practice. This section of the booklet can be a big help. You'll find many techniques to use for developing the nonsmoking habit and holding on to it.
By reading this section of the booklet carefully and reviewing it often, you'll become more aware of the places and situations that prompt the desire for a cigarette. You'll also learn about many nonsmoking ways to deal with the urge to smoke. These are called coping skills. Finally, you'll learn what to do in case you do slip and give in to that urge.
Keep your guard up
The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don't kid yourself - even though you've made a commitment not to smoke, you WILL sometimes be tempted. But instead of giving in to the urge, you can use it as a learning experience.
First, remind yourself that you've QUIT and you're a NON smoker. Then, look closely at your urge to smoke and ask yourself:
Where was I when I got the urge? What was I doing at the time? .Whom was I with? What was I thinking?
The urge to smoke after you've quit often hits at predictable times. The trick is to anticipate those times and find ways to cope with them - without smoking. Naturally, it won't be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it doesn't mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting, and try again.
Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger an urge to smoke, and add any others you can think of:
Working under pressure Feeling blue Talking on the telephone Having a drink Watching television Driving your car Finishing a meal Playing cards Drinking coffee Watching someone else smoke
If you're like many new nonsmokers, the most difficult place to resist the urge to smoke is the most familiar: home. The activities most closely associated with smoking urges are eating, partying, and drinking. And, not surprisingly, most urges occur when a smoker is present.
How to dampen that urge
There are seven major coping skills to help you fight the urge to smoke. These tips are designed for you, the new nonsmoker, to help you nurture the nonsmoking habit.
1. Think about why you quit - Go back to your list of reasons for quitting. Look at this list several times a day - especially when you're hit with an urge to smoke. The best reasons you could have for quitting are very personally yours, and these are also your best reasons for staying a nonsmoker.
2. Know when you're rationalizing - It's easy to rationalize yourself back into smoking (see "Common Rationalizations"). Don't talk yourself into smoking again. A new nonsmoker in a tense situation may think, "I'll just have one cigarette to calm myself down." If thoughts like this pop into your head, stop and think again! You know better ways to relax - nonsmokers' ways, such as taking a walk or doing breathing exercises.
Concern about gaining weight may also lead to rationalizations. Learn to counter thoughts such as "I'd rather be thin, even if it means smoking." Remember that a slight weight gain is not likely to endanger your health as much as smoking would (cigarette smokers have about a 70-percent higher rate of premature death than nonsmokers). And review the list of healthy, low-calorie snacks that you used when quitting.
3. Anticipate triggers and prepare to avoid them - By now you know which situations, people, and feelings are likely to tempt you to smoke. Be prepared to meet these triggers head on and counteract them. Keep using the skills that helped you cope in cutting down and quitting:
Keep your hands busy - doodle, knit, type a letter. Avoid people who smoke; spend more time with nonsmoking friends.
Find activities that make smoking difficult (gardening, washing the car, taking a shower). Exercise to help knock out that urge; it will help you to feel and look good as well.
Put something other than a cigarette in your mouth. Chew sugarless gum or nibble on a carrot or celery stick.
Avoid places where smoking is permitted. Sit in the nonsmoking section in restaurants, trains, and planes.
Reduce your consumption of alcohol, which often stimulates the desire to smoke. Try to have no more than one or two drinks at a party. Better yet, have a glass of juice, soda, or mineral water with a celery stick to nibble on.
4. Reward yourself for not smoking - Congratulations are in order each time you get through the day without smoking. After a week, give yourself a pat on the back and a reward of some kind. Buy a new record or treat yourself to a movie or concert. No matter how you do it, make sure you reward yourself in some way. It helps to remind yourself that what you're doing is important.
5. Use positive thoughts - If self-defeating thoughts start to creep in, remind yourself again that you're a nonsmoker, that you don't want to smoke, and that you have good reasons for it. Putting yourself down and trying to hold out through willpower alone are not effective coping techniques. Mobilize the power of positive thinking!
6. Use relaxation techniques - Breathing exercises help to reduce tension. Instead of having a cigarette, take a long deep breath, count to 10, and release it. Repeat this five times. See how much more relaxed you feel?
7. Get social support - The commitment to remain a nonsmoker can be made easier by talking about it with friends and relatives. They can congratulate you as you check off another day, week, and month as a nonsmoker. Tell the people close to you that you might be tense for a while, so they know what to expect. They'll be sympathetic when you have an urge to smoke and can be counted on to help you resist it. Remember to call on your friends when you're lonely or you feel an urge to smoke. A buddy system is a great technique.
Not smoking is habit-forming
Good for you! You've made a commitment not to smoke, and by using this booklet, you know what to do if you're tempted to forget that commitment. It's difficult to stay a nonsmoker once you've had a cigarette, so do everything possible to avoid it.
If you follow the advice in this booklet and use at least one coping skill whenever you have an urge to smoke, you will have quit for keeps!
Relapse: If you do smoke again
If you do smoke again - and many successful ex-smokers relapse at least once before they quit for good - here's what to do:
Recognize that you've had a slip. A slip means you've had a SMALL setback and smoked a cigarette or two. But your first cigarette or two didn't make you a smoker to start with, and a small setback doesn't make you a smoker again.
Don't be too hard on yourself. One slip doesn't mean you're a failure or that you can't be a nonsmoker, but it's important to get yourself back on the nonsmoking track IMMEDIATELY.
Identify the trigger: Exactly what was it that prompted you to smoke? Be aware of the trigger and decide NOW about how you'll cope with it when it comes up again.
Know and use the coping skills described above. People who know at least one coping skill are more likely to remain nonsmokers than those who don't know any.
Sign a contract with yourself to remain a nonsmoker.
If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking. Your doctor also may prescribe nicotine gum as an alternative source of nicotine while you break the habit of smoking.
MARKING PROGRESS
Each month, on the anniversary of your quit date, plan a special celebration.
Periodically, write down new reasons you're glad you quit, and post these reasons where you'll be sure to see them.
Make a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.
Set other, intermediate target dates, and do something special with the money you've saved.
COMMON RATIONALIZATIONS*
Rationalization Response
I'm under a lot of stress, your bodies used to nicotine, so you and smoking relaxes me naturally feel more relaxed when you give your body a substance it's come to depend on. But nicotine really is a stimulant - it raises your heart rate, blood pressure, and adrenaline level. Most ex-smokers feel much less nervous just a few weeks after quitting.
Smoking makes me more Trouble concentrating can be a short- effective in my work term symptom of quitting, but smoking actually deprives your brain of oxygen.
I've already cut down Cutting down is a good first step, to a safe level. but there's a big difference in the benefits to you between smoking a little and not smoking at all. Besides, smokers who cut back often inhale more often and more deeply - negating many of the benefits of cutting back. After you've cut back to about seven cigarettes a day, it's time to set a quit date.
I smoke only safe, low-tar these cigarettes still contain harm- low-nicotine cigarettes. Full substances and many smokers who use them inhale more often and more deeply to maintain their nicotine intake. Also, carbon monoxide intake often increases with a switch to low-tar cigarettes.
It's too hard to quit. Quitting and staying away from I don't have the willpower cigarettes is hard, but it's not impossible. More than 3 million Americans quit every year. It's important for you to remember that many people have had to try more than once, and try more than one method, before they became ex-smokers, but they HAVE done it, and so can you.
I'm worried about gaining most smokers who gain more than weight. 5-10 pounds are eating more. Gaining weight isn't inevitable - there are certain things you can do to help keep your weight stable. (See "Tips To Help You Avoid Weight Gain".)
I don't know what to do that’s a common complaint among with my hands. Ex-smokers. You can keep your hands busy in other ways - it's just a matter of getting used to the change, of not holding a cigarette. Try holding something else, such as a pencil, paper clip, or marble. Practice simply keeping your hands clasped together. If you're at home, think of all the things you wish you had time to do, make a list, and consult the list for alternatives to smoking whenever your hands feel restless.
Sometimes I have this is a common feeling, especially almost irresistible urge within the first 1-3 weeks. The to have a cigarette longer you're off cigarettes, the more your urges probably will come at times when you smoked before, such as when you're drinking coffee or alcohol or are at a cocktail party where other people are smoking. These are high-risk situations, and you can help yourself by avoiding them whenever possible. If you can't avoid them, you can try to visualize in advance how you'll handle the desire for a cigarette if it arises in those situations.
I blew it, I smoked a Smoking one, or even a few, cigarette. A cigarette doesn’t mean you've "blown it." It does mean that you have to strengthen your determination to quit, and try again - harder. Don't forget that you got through several days, perhaps even weeks or months, without a cigarette. This shows that you don't need cigarettes and that you CAN be a successful quitter.
FOR FURTHER INFORMATION:
The National Cancer Institute operates a toll-free Cancer Information Service (CIS) with trained personnel to help you. Call 1-800-4-CANCER* to reach the CIS office serving your area, or write: Office of Cancer Communications, National Cancer Institute, National Institutes of Health, Building 31, Room 10A24, Bethesda, MD 20892.
The following organizations also can help you. Contact them to learn more about quitting for keeps.
American Cancer Society** 3340 Peachtree Road, NE Atlanta, GA 30026 (404)320-3333
The American Cancer Society (ACS) is a voluntary organization composed of 58 divisions and 3,100 local units. Through "The Great American Smoke out" in Nov, the annual Cancer Crusade in April, and numerous educational materials, ACS helps people learn about the health hazards of smoking and become successful ex-smokers.
American Heart Association** 7320 Greenville Avenue Dallas, TX 75231 (214)750-5300
The American Heart Association (AHA) is a voluntary organization with 130,000 members (physicians, scientists, and laypersons) in 55 state and regional groups. AHA produces a variety of publications and audio-visual materials about the effects of smoking on the heart. AHA also has developed a guidebook for incorporating a weight-control component into smoking cessation programs.
American Lung Association** 1740 Broadway New York, NY 10019 (212) 245-8000
A voluntary organization of 7,500 members (physicians, nurses, and laypersons), the American Lung Association (ALA) conducts numerous public information programs about the health effects of smoking. ALA has 59 state and 85 local units. The organization actively supports legislation and information campaigns for non-smokers' rights and provides help for smokers who want to quit, for example, through "Freedom from Smoking," a self-help smoking cessation program.
Office on Smoking and Health U.S. Department of Health and Human Services 5600 Fishers Lane Park Building, Room 110 Rockville, MD 20857
The Office on Smoking and Health (OSH) is the Department of Health and Human Services' lead agency in smoking control. OSH has sponsored distribution of publications on smoking-related topics, such as free flyers on relapse after initial quitting, helping a friend or family member quit smoking, the health hazards of smoking, and the effects of parental smoking on teenagers.
*In Hawaii, on Oahu call 524-1234 (call collect from neighboring islands). Spanish-speaking staff members are available during daytime hours to callers from the following areas: California, Florida, Georgia, Illinois, New Jersey (area code 201), New York, and Texas.
**Consult your local telephone directory for listings of local chapters.
National Cancer Institute (NCI)
NIH Publication No. 89-1647 Revised April 1988 February 1989
*Adapted from "Clinical Opportunities for Smoking Intervention - A Guide for the Busy Physician", National Heart, Lung, and Blood Institute. NIH Pub. 86-2178, August 1986
This touched my heart and I thought I should share it.
A story is told about a soldier who was finally coming home after having fought in Vietnam. He called his parents from San Francisco. “Mom and Dad, I'm coming home, but I've a favour to ask. I have a friend I'd like to bring home with me." "Sure," they replied, "we'd love to meet him." "There's something you should know the son continued, "he was hurt pretty badly in the fighting. He stepped on a land mine and lost an arm and a leg. He has nowhere else to go, and I want him to come live with us." "I'm sorry to hear that, son. Maybe we can help him find somewhere to live." "No, Mom and Dad, I want him to live with us." "Son," said the father, "you don't know what you're asking. Someone with such a handicap would be a terrible burden on us. We have our own lives to live, and we can't let something like this interfere with our lives. I think you should just come home and forget about this guy. He'll find a way to live on his own."
At that point, the son hung up the phone. The parents heard nothing more from him. A few days later, however, they received a call from the San Francisco police. Their son had died after falling from a building, they were told. The police believed it was suicide. The grief-stricken parents flew to San Francisco and were taken to the city morgue to identify the body of their son. They recognized him, but to their horror they also discovered something they didn't know, their son had only one arm and one leg. The parents in this story are like many of us. We find it easy to love those who are good-looking or fun to have around but we don't like people who inconvenience us or make us feel uncomfortable. We would rather stay away from people who aren't as healthy, beautiful, or smart as we are. Thankfully, there's someone who won't treat us that way. Someone who loves us with an unconditional love that welcomes us into the forever family, regardless of how messed up we are. Tonight, before you tuck yourself in for the night, say a little prayer that God will give you the strength you need to accept people as they are, and to help us all be more understanding of those who are different from us!!! There's a miracle called Friendship That dwells in the heart You don't know how it happens Or when it gets started But you know the special lift It always brings And you realize that Friendship Is God's most precious gift! Friends are a very rare jewel, indeed. They make you smile and encourage you to succeed. They lend an ear, they share a word of praise, and they always want to open their hearts to us.
At that point, the son hung up the phone. The parents heard nothing more from him. A few days later, however, they received a call from the San Francisco police. Their son had died after falling from a building, they were told. The police believed it was suicide. The grief-stricken parents flew to San Francisco and were taken to the city morgue to identify the body of their son. They recognized him, but to their horror they also discovered something they didn't know, their son had only one arm and one leg. The parents in this story are like many of us. We find it easy to love those who are good-looking or fun to have around but we don't like people who inconvenience us or make us feel uncomfortable. We would rather stay away from people who aren't as healthy, beautiful, or smart as we are. Thankfully, there's someone who won't treat us that way. Someone who loves us with an unconditional love that welcomes us into the forever family, regardless of how messed up we are. Tonight, before you tuck yourself in for the night, say a little prayer that God will give you the strength you need to accept people as they are, and to help us all be more understanding of those who are different from us!!! There's a miracle called Friendship That dwells in the heart You don't know how it happens Or when it gets started But you know the special lift It always brings And you realize that Friendship Is God's most precious gift! Friends are a very rare jewel, indeed. They make you smile and encourage you to succeed. They lend an ear, they share a word of praise, and they always want to open their hearts to us.
ONE OF THE BEST STORIES I'VE EVER HEARD!!!!!!
ONE OF THE BEST STORIES I'VE EVER HEARD!!!!!!
As she stood in front of her 5th grade class on the very first day of school, she told the children an untruth. Like most teachers, she looked at her students and said that she loved them all the same. However, that was impossible, because there in the front row, slumped in his seat, was a little boy named Teddy Stoddard.
Mrs. Thompson had watched Teddy the year before and noticed that he did not play well with the other children, that his clothes were messy and that he constantly needed a bath. In addition, Teddy could be unpleasant. It got to the point where Mrs. Thompson would actually take delight in marking his papers with a broad red pen, making bold X's and then putting a big "F" at the top of his papers.
At the school where Mrs. Thompson taught, she was required to review each child's past records and she put Teddy's off until last. However, when she reviewed his file, she was in for a surprise.
Teddy's first grade teacher wrote, "Teddy is a bright child with a ready laugh. He does his work neatly and has good manners... he is a joy to be around.."
His second grade teacher wrote, "Teddy is an excellent student, well liked by his classmates, but he is troubled because his mother has a terminal illness and life at home must be a struggle."
His third grade teacher wrote, "His mother's death has been hard on him. He tries to do his best, but his father doesn't show much interest, and his home life will soon affect him if some steps aren't taken."
Teddy's fourth grade teacher wrote, "Teddy is withdrawn and doesn't show much interest in school. He doesn't have many friends and he sometimes sleeps in class."
By now, Mrs. Thompson realized the problem and she was ashamed of herself. She felt even worse when her students brought her Christmas presents, wrapped in beautiful ribbons and bright paper, except for Teddy's. His present was clumsily wrapped in the heavy, brown paper that he got from a grocery bag. Mrs. Thompson took pains to open it in the middle of the other presents. Some of the children started to laugh when she found a rhinestone bracelet with some of the stones missing, and a bottle that was one-quarter full of perfume. But she stifled the children's laughter when she exclaimed how pretty the bracelet was, putting it on, and dabbing some of the perfume on her wrist. Teddy Stoddard stayed after school that day just long enough to say, "Mrs. Thompson, today you smelled just like my Mom used to."
After the children left, she cried for at least an hour. On that very day, she quit teaching reading, writing and arithmetic. Instead, she began to teach children. Mrs. Thompson paid particular attention to Teddy. As she worked with him, his mind seemed to come alive. The more she encouraged him, the faster he responded. By the end of the year, Teddy had become one of the smartest children in the class and, despite her lie that she would love all the children the same, Teddy became one of her "teacher's pets...”
A year later, she found a note under her door, from Teddy, telling her that she was the best teacher he ever had in his whole life.
Six years went by before she got another note from Teddy. He then wrote that he had finished high school, third in his class, and she was still the best teacher he ever had in life.
Four years after that, she got another letter, saying that while things had been tough at times, he'd stayed in school, had stuck with it, and would soon graduate from college with the highest of honors. He assured Mrs. Thompson that she was still the best and favorite teacher he had ever had in his whole life.
Then four more years passed and yet another letter came. This time he explained that after he got his bachelor's degree, he decided to go a little further. The letter explained that she was still the best and favorite teacher he ever had. But now his name was a little longer.... The letter was signed, Theodore F. Stoddard, MD.
The story does not end there. You see, there was yet another letter that spring. Teddy said he had met this girl and was going to be married. He explained that his father had died a couple of years ago and he was wondering if Mrs. Thompson might agree to sit at the wedding in the place that was usually reserved for the mother of the groom. Of course, Mrs. Thompson did. And guess what? She wore that bracelet, the one with several rhinestones missing. Moreover, she made sure she was wearing the perfume that Teddy remembered his mother wearing on their last Christmas together.
They hugged each other, and Dr. Stoddard whispered in Mrs. Thompson's ear, "Thank you Mrs. Thompson for believing in me. Thank you so much for making me feel important and showing me that I could make a difference."
Mrs. Thompson, with tears in her eyes, whispered back. She said, "Teddy, you have it all wrong. You were the one who taught me that I could make a difference. I didn't know how to teach until I met you."
(For you that don't know, Teddy Stoddard is the Dr. at Iowa Methodist in Des Moines that has the Stoddard Cancer Wing.)
Warm someone's hearts today . . . pass this along. I love this story so very much, I cry every time I read it. Just try to make a difference in someone's life today? tomorrow? just "do it".
Random acts of kindness, I think they call it!
"Believe in Angels, and then return the favor"
As she stood in front of her 5th grade class on the very first day of school, she told the children an untruth. Like most teachers, she looked at her students and said that she loved them all the same. However, that was impossible, because there in the front row, slumped in his seat, was a little boy named Teddy Stoddard.
Mrs. Thompson had watched Teddy the year before and noticed that he did not play well with the other children, that his clothes were messy and that he constantly needed a bath. In addition, Teddy could be unpleasant. It got to the point where Mrs. Thompson would actually take delight in marking his papers with a broad red pen, making bold X's and then putting a big "F" at the top of his papers.
At the school where Mrs. Thompson taught, she was required to review each child's past records and she put Teddy's off until last. However, when she reviewed his file, she was in for a surprise.
Teddy's first grade teacher wrote, "Teddy is a bright child with a ready laugh. He does his work neatly and has good manners... he is a joy to be around.."
His second grade teacher wrote, "Teddy is an excellent student, well liked by his classmates, but he is troubled because his mother has a terminal illness and life at home must be a struggle."
His third grade teacher wrote, "His mother's death has been hard on him. He tries to do his best, but his father doesn't show much interest, and his home life will soon affect him if some steps aren't taken."
Teddy's fourth grade teacher wrote, "Teddy is withdrawn and doesn't show much interest in school. He doesn't have many friends and he sometimes sleeps in class."
By now, Mrs. Thompson realized the problem and she was ashamed of herself. She felt even worse when her students brought her Christmas presents, wrapped in beautiful ribbons and bright paper, except for Teddy's. His present was clumsily wrapped in the heavy, brown paper that he got from a grocery bag. Mrs. Thompson took pains to open it in the middle of the other presents. Some of the children started to laugh when she found a rhinestone bracelet with some of the stones missing, and a bottle that was one-quarter full of perfume. But she stifled the children's laughter when she exclaimed how pretty the bracelet was, putting it on, and dabbing some of the perfume on her wrist. Teddy Stoddard stayed after school that day just long enough to say, "Mrs. Thompson, today you smelled just like my Mom used to."
After the children left, she cried for at least an hour. On that very day, she quit teaching reading, writing and arithmetic. Instead, she began to teach children. Mrs. Thompson paid particular attention to Teddy. As she worked with him, his mind seemed to come alive. The more she encouraged him, the faster he responded. By the end of the year, Teddy had become one of the smartest children in the class and, despite her lie that she would love all the children the same, Teddy became one of her "teacher's pets...”
A year later, she found a note under her door, from Teddy, telling her that she was the best teacher he ever had in his whole life.
Six years went by before she got another note from Teddy. He then wrote that he had finished high school, third in his class, and she was still the best teacher he ever had in life.
Four years after that, she got another letter, saying that while things had been tough at times, he'd stayed in school, had stuck with it, and would soon graduate from college with the highest of honors. He assured Mrs. Thompson that she was still the best and favorite teacher he had ever had in his whole life.
Then four more years passed and yet another letter came. This time he explained that after he got his bachelor's degree, he decided to go a little further. The letter explained that she was still the best and favorite teacher he ever had. But now his name was a little longer.... The letter was signed, Theodore F. Stoddard, MD.
The story does not end there. You see, there was yet another letter that spring. Teddy said he had met this girl and was going to be married. He explained that his father had died a couple of years ago and he was wondering if Mrs. Thompson might agree to sit at the wedding in the place that was usually reserved for the mother of the groom. Of course, Mrs. Thompson did. And guess what? She wore that bracelet, the one with several rhinestones missing. Moreover, she made sure she was wearing the perfume that Teddy remembered his mother wearing on their last Christmas together.
They hugged each other, and Dr. Stoddard whispered in Mrs. Thompson's ear, "Thank you Mrs. Thompson for believing in me. Thank you so much for making me feel important and showing me that I could make a difference."
Mrs. Thompson, with tears in her eyes, whispered back. She said, "Teddy, you have it all wrong. You were the one who taught me that I could make a difference. I didn't know how to teach until I met you."
(For you that don't know, Teddy Stoddard is the Dr. at Iowa Methodist in Des Moines that has the Stoddard Cancer Wing.)
Warm someone's hearts today . . . pass this along. I love this story so very much, I cry every time I read it. Just try to make a difference in someone's life today? tomorrow? just "do it".
Random acts of kindness, I think they call it!
"Believe in Angels, and then return the favor"
Sunday, January 24, 2010
APPLICATION FOR PURCHASE OF CAR BY PBOR
APPLICATION FORM FOR PBOR (SERVING)
1. Personal No. ______________ Rank ___________ Name ___________________
Date of promotion in the existing Rank __________________________________
Unit’s Name _______________________________________________________
(Identity Card No. _________________ ) Basic pay Rs. ____________________
PAN / GIR No. _____________________________________________________
Driving Licence No. ______________ dated _______ issued by ______________
(Photocopy attached)
2. Model No. ___________________________ Colour _______________________
3. Name of Dealers (full address ) ________________________________________
4. It is certified that I am eligible to buy a car through CSD, as per existing instruction on the subject.
5. It is certified that I have not purchased any four wheeler (Car) during last five / seven years (as applicable). I also undertake not to sell the vehicle within two years from the date of purchase.
6. It is also certified that the car applied is for my personal use and will not be sold / transferred to any person during the next two years.
7. It is certified that I have got the entry made in my Pay Book as per the rules (certified copy attached).
8. I affirm that the above details as submitted are correct and shall be adhered to.
9. I am liable to pay the entire Excise / Sales Tax concessions in case of any violation of above.
Place __________
Date __________ Signature of the Applicant
COUNTERSIGNATURE
It is certified that the information / particulars / details given by the applicant are verified / scrutinised and found correct. Entry of purchase has been made in the Pay Book.
Countersigned Rank
Round rubber Stamp Name
Signature of OC Unit / Station Commander
Note : If PAN number is not available declaration in Form 60 should be furnished as per IT rules.
APPENDIX ‘B’
APPLICATION FORM FOR PBOR (RETIRED)
1. Personal No. ______________ Rank ___________ Name ___________________
PPO No -
(Identity Card No. _______________ ) Total Pension Rs. ___________________
PAN / GIR No. _____________________________________________________
Driving Licence No. ______________ dated _______ issued by ______________
(Photocopy attached)
2. Model No. ___________________________ Colour _______________________
3. Name of Dealers (full address) ________________________________________
4. It is certified that I am eligible to buy a car through CSD, as per existing instruction on the subject.
5. It is certified that I have not purchased any four wheeler (Car) during last five / seven years (as applicable). I also undertake not to sell the vehicle within two years from the date of purchase.
6. It is also certified that the car applied is for my personal use and will not be sold / transferred to any person during the next two years.
7. It is certified that I have got the entry made in my Pay Book as per the rules (certified copy attached).
8. I affirm that the above details, as submitted are correct and shall be adhered to.
9. I am liable to pay the entire Excise / Sales Tax concessions in case of any violation of above.
Place __________
Date __________ Signature of the Applicant
COUNTERSIGNATURE
It is certified that the information / particulars / details given by the applicant are verified / scrutinised and found correct. Entry of purchase has been made in the PPO.
Countersigned Rank
Round rubber Stamp Name
Signature of Adm Commandant / Station Commander
Note : If PAN number is not available declaration in Form 60 should be furnished as per IT rules.
Appendix ‘C’
CERTIFICATE
Certified that No. ______________ Rank __________ Name ________________ is eligible to purchase a car and that his financial position allows him to purchase a car.
Commanding Officer / OC Troops
Appendix ‘D’
Affidavit Rs. 5/- on Non Judicial Stamp Paper to be submitted by retired PBOR covering the following
(i) I have not purchased a car in the last 5/7 years as applicable.
(ii) I shall not sell the car for next two years.
(iii) I understand that any violation of above will make me liable to pay back the entire excise / sales tax concessions to the Govt.
(iv) The vehicle is for personal use.
(v) Vehicle will be registered on self name.
1. Personal No. ______________ Rank ___________ Name ___________________
Date of promotion in the existing Rank __________________________________
Unit’s Name _______________________________________________________
(Identity Card No. _________________ ) Basic pay Rs. ____________________
PAN / GIR No. _____________________________________________________
Driving Licence No. ______________ dated _______ issued by ______________
(Photocopy attached)
2. Model No. ___________________________ Colour _______________________
3. Name of Dealers (full address ) ________________________________________
4. It is certified that I am eligible to buy a car through CSD, as per existing instruction on the subject.
5. It is certified that I have not purchased any four wheeler (Car) during last five / seven years (as applicable). I also undertake not to sell the vehicle within two years from the date of purchase.
6. It is also certified that the car applied is for my personal use and will not be sold / transferred to any person during the next two years.
7. It is certified that I have got the entry made in my Pay Book as per the rules (certified copy attached).
8. I affirm that the above details as submitted are correct and shall be adhered to.
9. I am liable to pay the entire Excise / Sales Tax concessions in case of any violation of above.
Place __________
Date __________ Signature of the Applicant
COUNTERSIGNATURE
It is certified that the information / particulars / details given by the applicant are verified / scrutinised and found correct. Entry of purchase has been made in the Pay Book.
Countersigned Rank
Round rubber Stamp Name
Signature of OC Unit / Station Commander
Note : If PAN number is not available declaration in Form 60 should be furnished as per IT rules.
APPENDIX ‘B’
APPLICATION FORM FOR PBOR (RETIRED)
1. Personal No. ______________ Rank ___________ Name ___________________
PPO No -
(Identity Card No. _______________ ) Total Pension Rs. ___________________
PAN / GIR No. _____________________________________________________
Driving Licence No. ______________ dated _______ issued by ______________
(Photocopy attached)
2. Model No. ___________________________ Colour _______________________
3. Name of Dealers (full address) ________________________________________
4. It is certified that I am eligible to buy a car through CSD, as per existing instruction on the subject.
5. It is certified that I have not purchased any four wheeler (Car) during last five / seven years (as applicable). I also undertake not to sell the vehicle within two years from the date of purchase.
6. It is also certified that the car applied is for my personal use and will not be sold / transferred to any person during the next two years.
7. It is certified that I have got the entry made in my Pay Book as per the rules (certified copy attached).
8. I affirm that the above details, as submitted are correct and shall be adhered to.
9. I am liable to pay the entire Excise / Sales Tax concessions in case of any violation of above.
Place __________
Date __________ Signature of the Applicant
COUNTERSIGNATURE
It is certified that the information / particulars / details given by the applicant are verified / scrutinised and found correct. Entry of purchase has been made in the PPO.
Countersigned Rank
Round rubber Stamp Name
Signature of Adm Commandant / Station Commander
Note : If PAN number is not available declaration in Form 60 should be furnished as per IT rules.
Appendix ‘C’
CERTIFICATE
Certified that No. ______________ Rank __________ Name ________________ is eligible to purchase a car and that his financial position allows him to purchase a car.
Commanding Officer / OC Troops
Appendix ‘D’
Affidavit Rs. 5/- on Non Judicial Stamp Paper to be submitted by retired PBOR covering the following
(i) I have not purchased a car in the last 5/7 years as applicable.
(ii) I shall not sell the car for next two years.
(iii) I understand that any violation of above will make me liable to pay back the entire excise / sales tax concessions to the Govt.
(iv) The vehicle is for personal use.
(v) Vehicle will be registered on self name.
Saturday, August 22, 2009
Armed Forces tribunal Act
THE ARMED FORCES TRIBUNAL ACT 2007
AN ACT to provide for the adjudication or trial by Armed Forces Tribunal of disputes and complaints with respect to commission, appointments, enrolment and conditions of service in respect of persons subject to the Army Act, 1950, the Navy Act, 1957 and the Air Force Act 1950 and also to provide for appeals arising out of orders, findings or sentences of court martial held under the said Acts and for matters connected therewith or incidental thereto.
BE it enacted by Parliament in the Fifty-eighth Year of the Republic of India as follows :-
BE it enacted by Parliament in the Fifty-eighth Year of the Republic of India as follows :-
CHAPTER 1
PRELIMINARY
1. Short title and commencement : (1) This Act may be called the Armed Forces Tribunal Act, 2007.
1. Short title and commencement : (1) This Act may be called the Armed Forces Tribunal Act, 2007.
(2) It shall come into force on such date as the Central Government may, by notification, appoint.
2. Applicability of the Act : (1) The provisions of this Act shall apply to all persons subject to the army Act, 1950, (46 of 1950) the Navy Act, 1957 (62 of 1957) and the Air Force Act, 1950 (45 of 1950)
(2) This Act shall also apply to retired personnel subject to the Army Act, 1950 (46 of 1950) or the Navy Act, 1957 (62 of 1957) or the Air Force Act, 1950 (45 of 1950) including their dependants, heirs and successors, in so far as it relates to their service matters.
3. Definitions : In this Act, unless the context otherwise requires,—
(a) “Administrative Member” means a member of the Tribunal who is not a Judicial Member within the meaning of clause (g);
(b) “application” means an application made under sub-section (2) of section 14;
(c) “appointed day” means the date with effect from which the Tribunal is established by notification under section 4;
(d) “Bench” means a Bench of the Tribunal;
(e) “Chairperson” means the Chairperson of the Tribunal;
(f) “court martial” means a court martial held under the Army Act, ‘1950 (46 of 1950) or the Navy Act, 1957 (62 of 1957) including the disciplinary courts constituted under the Act or the Air Force Act, 1950; (45 of 1950)
(g) “Judicial Member” means a member of the Tribunal appointed as such under this Act, and includes the Chairperson, who possesses any of the qualifications specified in sub-section (2) of section 6;
(h) “Member” means a member (whether Judicial or Administrative) of the Tribunal and includes the Chairperson;
(i) “military custody” means the arrest or confinement of a person according to the usages of the service and includes naval or air force custody;
(j) “notification” means a notification published in the Official Gazette;
(k) “prescribed” means prescribed by rules made under this Act;
(l) “President” means the President of India;
(m) “rules” means the rules made under this Act;
(n) “service” means the service within or outside India;
(o) “service matters”, in relation to the persons subject to the Army Act, 1950 (46 of 1950) the Navy Act, 1957 (62 of 1957) and the Air Force Act, 1950 (45 of 1950) mean all matters relating to the conditions of their service and shall include—
(i) remuneration (including allowances), pension and other retirement benefits;
(ii) tenure, including commission, appointment, enrolment, probation, confirmation, seniority, training, promotion, reversion, premature retirement, superannuation, termination of service and penal deductions;
(iii) summary disposal and trials where the punishment of dismissal is awarded;
(iv) any other matter, whatsoever, but shall not include matters relating to—
(i) orders issued under section 18 of the Army Act, 1950 (46 of 1950) sub-section (1) of section 15 of the Navy Act, 1957 (62 of 1957) and section 18 of the Air Force Act, 1950; (45 of 1950) and
(ii) transfers and postings including the change of place or unit on posting whether individually or as a part of unit, formation or ship in relation to the persons subject to the Army Act, 1950 (46 of 1950) the Navy Act, 1957 (62 of 1957) and the Air Force Act, 1950 (45 of 1950);
(iii) leave of any kind;
(iv) summary court martial except where the punishment is of dismissal or imprisonment for more than three months;
(p) “summary disposals and trials” means summary disposals and trials held under the Army Act, 1950 (46 of 1950) the Navy Act, 1957 (62 of 1957) and the Air Force Act, 1950; (45 of 1950)
(q) “Tribunal’: means the Armed Forces Tribunal established under section 4.
CHAPTER II
ESTABLISHMENT OF TRIBUNAL AND BENCHES THEREOF
4. Establishment of Armed Forces Tribunal : The Central Government shall, by notification, establish a Tribunal to be known as the Armed Forces Tribunal to exercise the jurisdiction, powers and authority conferred on it by or under this Act.
5. Composition of Tribunal and Benches thereof : (1) The Tribunal shall consist of a Chairperson, and such number of Judicial and Administrative Members as the Central Government may deem fit and, subject to the other provisions of this Act, the jurisdiction, powers and authority of the Tribunal may be exercised by Benches there of.
(2) Subject to the other provisions of this Act, a Bench shall consist of one Judicial Member and one Administrative Member.
(3) Notwithstanding anything contained in sub-section (1), the Chairperson— (a) may, in addition to discharging the functions of a Judicial Member of the Bench to which he is appointed, discharge the functions of an Administrative Member of any other Bench;
(b) may transfer a Member from one Bench to another Bench;
(c) may, for the purpose of securing that any case or cases, which having regard to the nature of the questions involved, requires or require, in his opinion, or under the rules made under this Act, to be decided by a Bench composed of more than two members, issue such general or special orders, as he may deem fit:
Provided that every Bench constituted in pursuance of this clause shall include at least one Judicial Member and one Administrative Member.
(4) Subject to the other provisions of this Act, the Benches of the Tribunal shall ordinarily sit at Delhi (which shall be known as the Principal Bench), and at such other places as the Central Government may, by notification, specify.
6. Qualifications for appointment of Chairperson and other Members : (1) A person shall not be qualified for appointment as the Chairperson unless he is a retired Judge of the Supreme Court or a retired Chief Justice of a High Court.
(2) A person shall not be qualified for appointment as a Judicial Member unless he is or has been a Judge of a High Court.
(3) A person shall not be qualified for appointment as an Administrative Member unless—
(a) he has held or has been holding the rank of Major General or above for a total period of at least three years in the Army or equivalent rank in the Navy or the Air Force; and
(b) he has served for not less than one year as Judge Advocate General in the Army or the Navy or the Air Force, and is not below the rank of Major General, Commodore and Air Commodore respectively.
Explanation.- When a serving person is appointed as an Administrative Member, he shall have retired from service prior to assuming such appointment.
7. Appointment of Chairperson and other Members : (1) Subject to the provisions of this section, the Chairperson and other Members of the Tribunal shall be appointed by the President: Provided that no appointment under this sub-section shall be made except after consultation with the Chief Justice of India.
(2) The President may appoint one or more Members of the Tribunal to be the Vice- Chairperson, or, as the case may be, the Vice-Chairpersons, thereof.
8. Term of office : The Chairperson or a Member shall hold office for a term of four years from the date on which he enters upon his office and shall be eligible for re-appointment:
Provided that no Chairperson shall hold office as such after he has attained,—
(a) in case he has been a Judge of the Supreme Court, the age of seventy years; and
(b) in case he has been the Chief Justice of a High Court, the age of sixty-five years:
Provided further that no other Member shall hold office as such Member after he has attained the age of sixty-five years.
9. Resignation and removal : (1) The Chairperson or a Member may, by notice in writing under his hand addressed to the President, resign his office:
Provided that the Chairperson or a Member shall, unless he is permitted by the President to relinquish his office sooner, continue to hold office until the expiry of three months from the date
of receipt of such notice or until a person duly appointed as his successor enters upon his office
or until the expiry of his term of office, whichever is the earliest.
(2) The Chairperson or a Member shall not be removed from his office except by an order
made by the President on the ground of proved misbehaviour or incapacity after an inquiry made
by a sitting Judge of the Supreme Court in which such Chairperson or other Member had been
informed of the charges against him and given a reasonable opportunity of being heard in respect
of those charges.
(3) The Central Government may, by rules, regulate the procedure for the investigation of
misbehaviour or incapacity of the Chairperson or other Member referred to in sub-section (2).
10. Salaries, allowances and other terms and conditions of service of Chairperson
and other Members : The salaries and allowances payable to, and the other terms and
conditions of service (including pension, gratuity and other retirement benefits) of, the
Chairperson and other Members shall be such as may be prescribed by the Central Government:
Provided that neither the salary and allowances nor the other terms and conditions of
service of the Chairperson and other Members shall be varied to their disadvantage after their
appointment.
11. Prohibitions as to holding of offices, etc., by Chairperson or Member on ceasing
to be such Chairperson or Member : On ceasing to hold office—
(a) the Chairperson shall be ineligible for further employment either under the Government
of India or under the Government of a State;
(b) a Member other than the Chairperson shall, subject to the provisions of this Act, be
eligible for appointment as a member of any other Tribunal but not for any other employment
either under the Government of India or under the Government of a State; and
(c) the Chairperson or other Members shall not appear, act or plead before the Tribunal.
12. Financial and administrative powers of Chairperson : The Chairperson shall
exercise such financial and administrative powers over the Benches as may be prescribed:
Provided that the Chairperson shall have the authority to delegate such of his financial and
administrative powers as he may think fit to any other Member or any officer of the Tribunal,
subject to the conditions that such Member or officer shall, while exercising such delegated
powers, continue to act under the direction, control and supervision of the Chairperson.
13. Staff of the Tribunal : (1) The Central Government shall determine the nature and
categories of the officers and other employees required to assist the Tribunal in the discharge of
its functions and provide the Tribunal with such officers and other employees as it may think fit.
(2) The salaries and allowances payable to, and the other terms and conditions of service of
the officers and other employees of the Tribunal shall be such as may be prescribed.
(3) The officers and other employees of the Tribunal shall discharge their functions under
the general superintendence of the Chairperson.
CHAPTER III
JURISDICTION, POWERS AND AUTHORITY OF THE TRIBUNAL
14. Jurisdiction, powers and authority in service matters : (1) Save as otherwise
expressly provided in this Act, the Tribunal shall exercise, on and from the appointed day, all the
jurisdiction, powers and authority, exercisable immediately before that day by all courts (except
the Supreme Court or a High Court exercising jurisdiction under articles 226 and 227 of the
Constitution) in relation to all service matters.
(2) Subject to the other provisions of this Act, a person aggrieved by an order pertaining to
any service matter may make an application to the Tribunal in such form and accompanied by
such documents or other evidence and on payment of such fee as may be prescribed.
(3) On receipt of an application relating to service matters, the Tribunal shall, if satisfied
after due inquiry, as it may deem necessary, that it is fit for adjudication by it, admit such
application; but where the Tribunal is not so satisfied, it may dismiss the application after
recording its reasons in writing.
(4) For the purpose of adjudicating an application, the Tribunal shall have the same powers
as are vested in a Civil Court under the Code of Civil Procedure, 1908, (5 of 1908) while trying a
suit in respect of the following matters, namely—
(a) summoning and enforcing the attendance of any person and examining him on oath;
(b) requiring the discovery and production of documents;
(c) receiving evidence on affidavits;
(d) subject to the provisions of sections 123 and 124 of the Indian Evidence Act, 1872,
(1 of 1872) requisitioning any public record or document or copy of such record or document from
any office;
(e) issuing commissions for the examination of witnesses or documents;
(f) reviewing its decisions;
(g) dismissing an application for default or deciding it exparte;
(h) setting aside any order of dismissal of any application for default or any order
passed by it exparte; and
(i) any other matter which may be prescribed by the Central Government.
(5) The Tribunal shall decide both questions of law and facts that may be raised before it.
15. Jurisdiction powers and authority in matters of appeal against court martial : (1)
Save as otherwise expressly provided in this Act, the Tribunal shall exercise, on and from the
appointed day, all the jurisdiction, powers and authority exercisable under this Act in relation to
appeal against any order, decision, finding or sentence passed by a court martial or any matter
connected therewith or incidental thereto.
(2) Any person aggrieved by an order, decision, finding or sentence passed by a court
martial may prefer an appeal in such form, manner and within such time as may be prescribed.
(3) The Tribunal shall have power to grant bail to any person accused of an offence and in
military custody, with or without any conditions which it considers necessary:
Provided that no accused person shall be so released if there appears reasonable ground
for believing that he has been guilty of an offence punishable with death or imprisonment for life.
(4) The Tribunal shall allow an appeal against conviction by a court
martial where
(a) the finding of the court martial is legally not sustainable due to any
reason whatsoever; or
(b) the finding involves wrong decision on a question of law; or
(c) there was a material irregularity in the course of the trial resulting in
miscarriage of justice,
but, in any other case, may dismiss the appeal where the Tribunal considers
that no miscarriage of justice is likely to be caused or has actually resulted to the
appellant:
Provided that no order dismissing the appeal by the Tribunal shall be passed
unless such order is made after recording reasons therefor in writing.
(5) The Tribunal may allow an appeal against conviction, and pass
appropriate order thereon.
(6) Notwithstanding anything contained in the foregoing provisions of this section, the
Tribunal shall have the power to—
(a) substitute for the findings of the court martial, a finding of guilty for any other offence
for which the offender could have been lawfully found guilty by the court martial and pass a
sentence afresh for the offence specified or involved in such findings under the provisions of the
Army Act, 1950 (46 of 1950) or the Navy Act, 1957 (62 of 1957) or the Air Force Act, 1950, (45 of
1950) as the case may be; or
(b) if sentence is found to be excessive, illegal or unjust, the Tribunal may—
(i) remit the whole or any part of the sentence, with or without conditions; (ii) mitigate the
punishment awarded;
(iii) commute such punishment to any lesser punishment or punishments mentioned in the
Army Act, 1950, (46 of 1950) the Navy Act, 1957 (62 of 1957) and the Air Force Act, 1950, (45 of
1950) as the case may be;
(c) enhance the sentence awarded by a court martial:
Provided that no such sentence shall be enhanced unless the appellant has been given an
opportunity of being heard;
(d) release the appellant, if sentenced to imprisonment, on parole with or without conditions;
(e) suspend a sentence of imprisonment;
(f) pass any other order as it may think appropriate.
(7) Notwithstanding any other provisions in this Act, for the purposes of this section, the
Tribunal shall be deemed to be a criminal court for the purposes of sections 175, 178, 179, 180,
193, 195, 196 or 228 (45 of 1860) of the Indian Penal Code and Chapter XXVI of the Code of
Criminal Procedure, 1973. (2 of 1974)
16. Re-trial : (1) Except as provided by this Act, where the conviction of a person by court
martial for an offence has been quashed, he shall not be liable to be tried again for that offence
by a court martial or by any other Court.
(2) The Tribunal shall have the power of quashing a conviction, to make an order
authorising the appellant to be retried by court martial, but shall only exercise this power when the
appeal against conviction is allowed by reasons only of evidence received or available to be
received by the Tribunal under this Act and it appears to the Tribunal that the interests of justice
require that an order under this section should be made:
Provided that an appellant shall not be retried under this section for an offence other than—
(a) the offence for which he was convicted by the original court martial and in respect
of which his appeal is allowed;
(b) any offence for which he could have been convicted at the original court martial
on a charge of the first-mentioned offence;
(c) any offence charged in the alternative in respect of which the court martial
recorded no finding in consequence of convicting him of the first-mentioned offence.
(3) A person who is to be retried under this section for an offence shall, if the Tribunal or
the Supreme Court so directs, whether or not such person is being tried or retried on one or more
of the original charges, no fresh investigation or other action shall be taken under the relevant
provision of the Army Act, 1950 (46 of 1950) or the Navy Act, 1957 (62 of 1957) or the Air Force
Act, 1950 (45of 1950) as the case may be, or rules and regulations made there under, in relation
to the said charge or charges on which he is to be retried.
17. Powers of the Tribunal on appeal under section 15 : The Tribunal, while hearing
and diciding an appeal under section 15, shall have the power—
a) to order production of documents or exhibits connected with the proceedings
before the court martial;
b) to order the attendance of the witnesses;
c) to receive evidence;
d) to obtain reports from Court martial;
e) order reference of any question for enquiry;
f) appoint a person with special expert knowledge to act as an assessor; and
g) to determine any question which is necessary to be determined in order to do
justice in the case.
18. Cost :While disposing of the application under section 14 or an appeal under section
15, the Tribunal shall have power to make such order as to costs as it may deem just.
19. Power to punish for contempt : (1) Any person who is guilty of contempt of the
Tribunal by using any insulting or threatening language, or by causing any interruption or
disturbance in the proceedings of such Tribunal shall, on conviction, be liable to suffer
imprisonment for a term which may extend to three years.
(2) For the purposes of trying an offence under this section, the provisions of sections 14,
15, 17, 18 and 20 of the Contempt of courts Act, 1971 (70 of 1971) shall mutatis mutandis apply,
as if a reference therein to—
(a) Supreme Court or High Court were a reference to the Tribunal;
(b) Chief Justice were a reference to the Chairperson;
(c) Judge were a reference to the Judicial or Administrative Member of the Tribunal;
(d) Advocate-General were a reference to the prosecutor; and
(e) Court were a reference to the Tribunal.
20. Distribution of business among the Benches : The Chairperson may make
provisions as to the distribution of the business of the Tribunal among its Benches.
CHAPTER IV
PROCEDURE
21. Application not to be admitted unless other remedies exhausted : (1) The Tribunal
shall not ordinarily admit an application unless it is satisfied that the applicant had availed of the
remedies available to him under the Army Act, 1950 (46 of 1950) or the Navy Act, 1957 (62 of
1957) or the Air Force Act, 1950 (45 of 1950) as the case may be, and respective rules and
regulations made thereunder.
(2) For the purposes of sub-section (1), a person shall be deemed to have availed of all the
remedies available to him under the Army Act, 1950 (46 of 1950) or the Navy Act, 1957 (62 of
1957) or the Air Force Act, 1950, (45 of 1950) and respective rules and regulations—
(a) if a final order has been made by the Central Government or other authority or officer
or other person competent to pass such order under the said Acts, rules and regulations,
rejecting any petition preferred or representation made by such person;
(b) where no final order has been made by the Central Government or other authority or
officer or other person competent to pass such order with regard to the petition preferred or
representation made by such person, if a period of six months from the date on which such
petition was preferred or representation was made has expired.
22. Limitation : The Tribunal shall not admit an application—
(a) in a case where a final order such as is mentioned in clause (a) of sub-section (2) of
section 21 has been made unless the application is made within six months from the date on
which such final order has been made;
(b) in a case where a petition or a representation such as is mentioned in clause (b) of
sub-section (2) of section 21 has been made and the period of six months has expired thereafter
without such final order having been made;
(c) in a case where the grievance in respect of which an application is made had arisen
by reason of any order made at any time during the period of three years immediately preceding
the date on which jurisdiction, powers and authority of the Tribunal became exercisable under this
Act, in respect of the matter to which such order relates and no proceedings for the redressal of
such grievance had been commenced before the said date before the High Court.
(2) Notwithstanding anything contained in sub-section (1), the Tribunal may admit an
application after the period of six months referred to in clause (a) or clause (b) of sub-section (1),
as the case may be, or prior to the period of three years specified in clause (c), if the Tribunal is
satisfied that the applicant had sufficient cause for not making the application within such period.
23. Procedure and powers of the Tribunal : (1) The Tribunal shall not be bound by the
procedure laid down in the Code of Civil Procedure, 1908 (5 of 1908) but shall be guided by the
principles of natural justice and subject to the other provisions of this Act and any rules made
thereunder, the Tribunal shall have the power to lay down and regulate its own procedure
including the fixing of place and time of its inquiry and deciding whether to sit in public or in
camera.
(2) The Tribunal shall decide every application made to it as expeditiously as possible after
a perusal of documents, affidavits and written representations and after hearing such oral
arguments as may be advanced:
Provided that where the Tribunal deems it necessary, for reasons to be recorded in writing,
it may allow oral evidence to be adduced.
(3) No adjournment shall be granted by the Tribunal without recording the reasons justifying
the grant of such adjournment and cost shall be awarded, if a party requests for adjournment
more than twice.
24. Term of sentence and its effect on appeal : (1) The term of any sentence passed by
the Tribunal under clause (a) of subsection (6).of section 15 of this Act shall, unless the Tribunal
otherwise directs, be reckoned to commence on the day on which it would have commenced
under the Army Act, 1950, (46 of 1950) the Navy Act, 1957 (62 of 1957) or the Air Force Act,
1950 (45 of 1950) as the case may be, under which the court martial against which the appeal
was filed, had. been held.
(2) Subject to the provisions of sub-section (3), any sentence passed on an appeal from
the Tribunal to the Supreme Court in substitution for another sentence shall, unless the Supreme
Court otherwise directs, be reckoned to commence on the day on which the original sentence
would have commenced.
(3) Where a person who is undergoing sentence is granted stay of the operation of the said
sentence, either by suspension or otherwise, pending an appeal, the period during which he is so
released due to the sentence having been so stayed, shall be excluded in computing the term for
which he is so sentenced by the Tribunal or the Supreme Court, as the case may be.
25. Right of applicant or of appellant to take assistance of a legal practitioner and of
Government, etc., to appoint counsel :(1) A person making an application or preferring an
appeal to the Tribunal may either. appear in person or take the assistance of a legal practitioner
of his choice to present his case before the Tribunal.
(2) The Central Government or the competent authority, as may be prescribed, may
authorise one or more legal practitioners or any of its law officers to act as counsel and every
person so authorised by it may present its case with respect to any application or appeal, as the
case may be, before the, Tribunal.
26. Condition as to making of interim order : (1) Notwithstanding anything contained in
any other provisions of this Act or in any other law for the time being in force, no interim order
(whether by way of injunction or stay or in any other manner) shall be made on an application or
appeal, or in any proceeding relating thereto, unless- -
(a) copies of such application or appeal, as the case may be, and all documents in
support of the plea for such interim order are furnished to the party against whom such
application or appeal, as the case may be, is made or proposed to be made; and
(b) opportunity of being heard is given to the other party in the matter:
Provided that the Tribunal may dispense with the requirements of clauses (a) and (b) and
make an interim order as an exceptional measure if it is satisfied, for reasons to be recorded in
writing, that it is necessary so to do for preventing any loss being caused to the applicant or to the
appellant, as the case may be.
(2) Where any party against whom an interim order, whether by way of injunction or stay or
in any other manner, is made on an application or appeal or in any proceeding relating thereto
under sub-section (i), without—
(a) furnishing to such party copies of such application or appeal, as the case may be,
and all documents in support of the plea for such interim order; and
(b) giving such party an opportunity of being heard, and making an application to the
Tribunal for the vacation of such order and furnishing a copy of such application or appeal, as the
case may be, to the party in whose favour such order has been made or the counsel of such
party,
the Tribunal shall dispose of the application within a period of fourteen days from the date on
which it is received or from the date on which the copy of such application is so furnished,
whichever is later, or where the Tribunal is closed on the last day of that period, before the expiry
of the next working day; and if the application is not so disposed of, the interim order shall, on the
expiry of that period, or, as the case may be, the expiry of the said next working day, stand
vacated.
27. Power of Chairperson to transfer cases from one Bench to another : On the
application of any of the parties and after notice to the parties concerned, and after hearing such
of them as he may desire to be heard, or on his own motion without such notice, the Chairperson
may transfer any case pending before one Bench for disposal, to, any other Bench.
28. Decision to be by majority : If the Members of a Bench differ in opinion on any point,
the point shall be decided according to the opinion of the majority, if there is a majority, but if the
Members are equally divided, they shall state the point Or points on which they differ and make a
reference to the Chairperson who shall either hear the point or points himself or refer the case for
hearing on such point or points by one or more of the Members of the Tribunal and such point or
points shall be decided according to the opinion of the majority of the Members of the Tribunal
who have heard the case, including those who first heard it.
29. Execution of order of Tribunal : Subject to the other provisions of this Act, and the
rules made thereunder, the order of the Tribunal disposing of an application shall be final and
shall not be called in question in any Court and such order shall be executed accordingly.
CHAPTER V
APPEAL
30. Appeal to Supreme Court : (1) Subject to the provisions of section 31, an appeal shall
lie to the Supreme Court against the final decision or order of the Tribunal (other than an order
passed under section 19):
Provided that such appeal is preferred within a period of ninety days of the said decision or
order:
Provided further that there shall be no appeal against an interlocutory order of the Tribunal.
(2) An appeal shall lie to the Supreme Court as of right from any order or decision of the
Tribunal in the exercise of its jurisdiction to punish for contempt: .
Provided that an appeal under this sub-section shall be filed in the Supreme Court within
sixty days from the date of the order appealed against.
(3) Pending any appeal under sub-section (2), the Supreme Court may order that—
(a) the execution of the punishment or the order appealed against be suspended; or
(b) if the appellant is in confinement, he be released on bail:
Provided that where an appellant satisfies the Tribunal that he intends to prefer an appeal,
the Tribunal may also exercise any of the powers conferred under clause (a) or clause (b), as the
case may be.
31. Leave to appeal : (1) An appeal to the Supreme Court shall lie with the leave of the
Tribunal; and such leave shall not be granted unless it is certified by the Tribunal that a point of
law of general public importance is involved in the decision, or it appears to the Supreme Court
that the point is one which ought to be considered by that Court.
(2) An application to the Tribunal for leave to appeal to the Supreme Court shall be made
within a period of thirty days beginning with the date of the decision of the Tribunal and an
application to the Supreme Court for leave shall be made within a period of thirty days beginning
with the date on which the application for leave is refused by the Tribunal.
(3) An appeal shall be treated as pending until any application for leave to appeal is
disposed of and if leave to appeal is granted, until the appeal is disposed of; and an application
for leave to appeal shall be treated as disposed of at the expiration of the time within which it
might have been made, but it is not made within that time.
32.condonation : The Supreme Court may, upon an application made at any time by the
appellant, extend the time within which an appeal may be preferred by him to that Court under
section 30 or sub-section (2) of section 31.
CHAPTER VI
MISCELLANEOUS
33. Exclusion of jurisdiction of civil courts : On and from the date from which any
jurisdiction, powers and authority becomes exercisable by the Tribunal in relation-to service
matters under this Act, no Civil Court shall have, or be entitled to exercise, such jurisdiction,
power or authority in relation to those service matters.
34. Transfer of pending cases : (1) Every suit, or other proceeding pending before any
court including a High Court or other authority immediately before the date of establishment of
the Tribunal under this Act, being a suit or proceeding the cause of action whereon it is based, is
such that it would have been within the jurisdiction of the Tribunal, if it had arisen after such
establishment within the jurisdiction of such Tribunal, stand transferred on that date to such
Tribunal.
(2) Where any suit, or other proceeding stands transferred from any court including a High
Court or other authority to the Tribunal under sub-section (1),—
(a) the court or other authority shall, as soon as may be, after such transfer, forward
the records of such suit, or other proceeding to the Tribunal;
(b) the Tribunal may, on receipt of such records, proceed to deal with such suit, or
other proceeding, so far as may be, in the same’ manner as in the case of an application made
under sub-section (2) of section 14, from the stage which was reached before such transfer or
from any earlier stage or de novo as the Tribunal may deem fit.
35. Provision for filing of certain appeals : Where any decree or order has been made or
passed by any court (other than a High Court) or any other authority in any suit or proceeding
before the establishment of the Tribunal, being a suit or proceeding the cause of action whereon
it is based, is such that it would have been, if it had arisen after such establishment, within the
jurisdiction of the Tribunal, and no appeal has been preferred ‘against such decree or order
before such establishment or if preferred, the same is pending for disposal before any court
including High Court and the time for preferring such appeal under any law for the time being in
force had not expired before such establishment, such appeal shall lie to the Tribunal, within
ninety days from the date on which the Tribunal is established, or within ninety days from the date
of receipt of the copy of such decree or order, whichever is later.
36. Proceedings before Tribunal to be judicial proceedings : All proceedings before the
Tribunal shall be deemed to be judicial proceedings within the meaning of sections 193, 219 and
228 (45 of 1860) of the Indian Penal Code.
37. Members and staff of Tribunal to be public servants : The Chairperson, other
Members and the officers and other employees provided under section 13 to the Tribunal shall be
deemed to be public servants within the meaning of section 21 (45 of 1860) of the Indian Penal
Code.
38. Protection of action taken in good faith : No suit, prosecution or other legal
proceeding shall lie against the Central Government or against the Chairperson or any other
Member or any other person authorised by the Chairperson, for anything which is done in good
faith or intended to be done in pursuance of this Act or any rule or order made thereunder in the
discharge of official duties.
39. Act to have overriding effect : The provisions of this Act shall have effect
notwithstanding anything inconsistent therewith contained, in any other law for the time being in
force or in any instrument having effect by virtue of any law other than this Act.
40. Power to remove difficulties : (1) If any difficulty arises in giving effect to the
provisions of this Act, the Central Government may, by order published in the Official Gazette,
make such provisions, not inconsistent with the provisions of this Act as appear to it to be
necessary or expedient for removing the difficulty:
Provided that no order shall be made under this section after the expiry of two years from
the date of commencement of this Act.
(2) Every order made under this section shall, as soon as may be after it is made, be laid
before each House of Parliament.
41. Power of Central Government to make rules : (1) The Central Government may, by
notification, make rules for the purposes of carrying out the provisions of this Act.
(2) Without prejudice to the generality of the foregoing power, such rules may provide for all
or any of the following matters, namely:—
(a) the case or cases which shall be decided by a Bench composed of more than two
Members under clause (c) of sub-section (3) of section 5;
(b) the procedure under sub-section (3) of section 9 for the investigation of misbehaviour
or incapacity of Chairperson or other Member;
(c) the salaries and allowances payable to, and the other terms and conditions of service
of the Chairperson and other Members under section 10;
(d) the financial and administrative powers which the Chairperson may exercise over the
Benches of the Tribunal under section 12;
(e) the salaries and allowances payable to, and other terms and conditions of service of
the officers and other employees of the Tribunal under sub-section (2) of section 13;
(f) the form in which an application may be made under sub-section (2) of section 14, the
documents and other evidence by which such application shall be accompanied and the fee
payable in respect of the filing of such application or for the service of execution of processes;
(g) the other matter which may be prescribed under clause (i) of sub-section (4) of
section 14;
(h) the form and manner in which an appeal may be filed, the fee payable thereon and
the time within which such appeal may be filed under sub-section (2) of section 15;
(i) the rules subject to which the Tribunal shall have power to regulate its own procedure
under sub-section (1) of section 23;
(j) competent authority who may authorise legal practitioners or law officers to act as
counsel under sub-section (2) of section 25;
(k) any other matter which may be prescribed or in respect of which rules are required to
be made by the Central Government.
42. Power to make rules retrospectively : The powers to make rules under section 41
shall include the power to make such rules or any of them retrospectively from a date not earlier
than the date on which this Act shall come into operation but no such retrospective effect shall be
given to any such rule so as to prejudicially affect the interests of any person to whom such rule
may be applicable.
43. Laying of rules : Every rule made under this Act shall be laid, as soon as may be
after it is made, before each House of Parliament while it is in session, for a total period of thirty
days which may be comprised in one session or in two or more successive sessions, and if,
before the expiry of the session immediately following the session or the successive sessions
aforesaid, both Houses agree in making any modification in the rule or both Houses agree that
the rule should not be made, the rule shall thereafter have effect only in such modified form or be of no effect, as the case may be; so, however, that any such modification or annulment shall be
without prejudice to the validity of anything previously done under that rule.
Tuesday, August 4, 2009
Maha Mrityunjai Mantra
OM Tryambakam Yajamahe Sugandhim Pushtivardhanam Urvarukamiva Bandhanam Mrityor Mukshiya Mamritat
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