Smoking Cessation

According to the Center for Disease Control (CDC) about 28.7% of young adults smoke. Every day 6,000 children under the age of 18 begin to smoke. About 2,000 of those become addictive smokers. The young population is continuing to smoke even with all the known health threats smoking and secondhand smoke has on one’s health. The earlier one begins to smoke, the higher the chances that person has to die from tobacco use. Currently in the United States, smoking claims about 437,000 lives each year. It is strictly accountable for 87 percent of lung cancer cases and causes most cases of emphysema and chronic bronchitis.

Did you know that four out of five smokers say they want to quit! Each year about 1.3 million smokers achieve their goal and quit with success. You can too!

There are 4 Major Steps to Quitting Smoking

1. Preparing to Quit
2. Choosing a Quit Date
3. Coping with Withdrawal
4. Fighting Slips and Relapse

Preparing to Quit

• Make a list of all the reasons why you have personally decided to quit.
• Define your barriers, write down what they are and what you plan to do to overcome them.
• Learn why you smoke – explore when, where, why you smoke and the emotions and feelings that go along with it to help you recognize your reasons for smoking, whether it be stress, feelings of anger, happiness.
• Identify your triggers (things that make you want to smoke), knowing what your triggers are can help you plan ways to cope with them without smoking
• Plan for change – certain lifestyle changes can make staying away from cigarettes a lot easier. For example, drive different routes to work, throw out all your ashtrays, smoke outside instead of inside, try smoking with a different hand. Make smoking feel uncomfortable to you while preparing to quit.
• Let all your family members and friends know you are going to be quitting smoking so you have the support you need.

Choosing a Quit Date

• There are many methods to quitting, whether cold turkey, slowly lessening the amount of nicotine you smoke, or participating in a smoking cessation class.
• Choosing a quit day allows you to give yourself time to prepare.
• Always make sure to give yourself enough time to prepare, 10-21 days ahead of time is recommended.

Coping with Withdrawal

• Nicotine is an extremely addictive drug. Withdrawal symptoms are usually the toughest part of quitting and can include:
  • Tiredness
  • Confusion
  • Nervousness
  • Restlessness
  • Mood Swings
  • Anxiousness
  • Irritability
  • Tremor/Shakiness
  • Muscle Cramps
  • Forgetfulness
  • Itchy Skin
  • Dizziness
  • Constipation
  • Sleepiness
  • Headache
  • Crying
  • Coughing
  • Diarrhea
• Symptoms usually last between 1-3 weeks. There are many medications both prescription and over the counter, which can help you cope with the withdrawal symptoms.
• Consult with your physician to see what your best options are.
• Nicotine replacement therapies contain small amounts of nicotine to combat the cravings with no other harsh chemicals, unlike cigarettes.
• Your goal in quitting smoking is to completely stop using nicotine. If you use a form of nicotine replacement, you should begin to use it on your quit day following quitting. If you use non-nicotine medication, you should begin taking it 7-10 days before your planned quit day.

Fighting Slips and Relapse

• The longer you go without a cigarette, the better you’ll feel!
• If you slip, this doesn’t mean you’ve failed. If you relapse, don’t give up, just pick up and begin where you left off.
• You must prepare yourself for a slip just in case it happens. A slip just means a bump in the road that you have to get over.
• Keep telling yourself you’ve made it this far, quitting is hard, but you can do it!
• Encouragement from family and friends and support groups are extremely beneficial. Take advantage of those sources to help you through the rough times.
• Stay Positive! Find a buddy who can help you stay positive and give you encouragement throughout the way.
• Keep in mind that the average person makes two to four attempts at quitting before they are able to stay smoke-free. If you return to smoking, it doesn’t mean that you’ve failed, it just means you need to reassess your reasons for quitting, and figure out what caused you to slip so you can prevent that from occurring the next time you quit.
• Keep in mind that brand switching or reducing the amount of nicotine you get through another form of tobacco, such as cigars or smokeless tobacco, is not a good way to quit. These are still harmful forms of receiving the drug.

Tips to Get you Through a Craving

• Call a friend
• Chew on celery or carrot sticks
• Always stay hydrated with water or fruit juice
• Try stretching, it keeps the blood flowing and keeps you awake
• Avoid excess caffeine and sugar. Caffeine creates cravings for cigarettes, and sugar adds extra calories.
• Try deep breathing, in through your nose, out through your mouth with the inhalations coming from your stomach.
• Taking deep breaths will help you relax and forget about your craving
• Take a walk
• Keep your hands busy
• Brush your teeth
• Clean