Winning Strategies for Quitting Smoking
Congratulations! Whether you are thinking about quitting smoking or you are definitely going to try to kick the habit for good, you are taking a positive step to ensure a healthier future. There are many things to consider and plan for in order to increase your chances for success.
The Benefits of Quitting
Quitting smoking is one of the most important things you can do for yourself. Studies have shown that smoking can lead to colon and lung cancer, heart disease, respiratory diseases, early menopause, fertility problems in both men and women, wrinkles and gastric ulcers. By quitting, it is actually possible to reverse some of the damaging effects smoking has had on your body.
The benefits of quitting don't stop with you. Those around you will be healthier too. Scientists believe that exposure to second hand smoke can be harmful, especially for children. Half of the early childhood asthma cases can be attributed to second hand smoke. If you are pregnant or nursing and you smoke, you are exposing your baby to the harmful ingredients found in cigarettes. Studies have shown that smoking while pregnant can lower your child's IQ and increase your chances of having a premature or low birth weight baby. Infants who are exposed to second hand smoke are more likely to die of Sudden Infant Death Syndrome.
Expect Withdrawal Symptoms
Nicotine is a powerful, addictive substance and you are likely to struggle with withdrawal symptoms during the first five to seven days as you begin your journey to cigarette-free living. Common withdrawal symptoms include feeling tense, headaches, trouble sleeping, nausea anxiety/depression, tobacco craving, increased hunger, desire to eat sweets, difficulty concentrating, coughing, constipation, diarrhea, stomach cramping and moodiness. You may experience many of these or you may only experience a few. It is important to remember that nicotine withdrawal is temporary and each person's experience is different based on how their body responds when nicotine is no longer entering the blood stream.
Withdrawal symptoms usually peak 48 hours after you have had your last cigarette, then diminish over time and eventually subside within a few weeks. Your cravings for cigarettes, however, may not disappear for several months. You might be surprised to find you crave nicotine months or years after you've quit particularly when you are in situations where you used to smoke.
Quitting is Worth the Weight
Weight gain is a big concern for people who are trying to quit smoking, but the health risks associated with smoking outweigh those associated with gaining a few pounds. Most people who are trying to quit smoking gain between three and seven pounds on average. Weight gain while you are quitting can be attributed to your body's renewed ability to taste and smell foods better, an increase in your consumption of sweet and or fatty foods or replacing cigarettes with food in the hand-to-mouth habit to which you grew accustomed through smoking.
If you are concerned about weight gain, make an effort to drink lots of water and to eat a low-fat, low-sugar diet. Keep plenty of healthy snacks like carrots, celery and sugarless gum on hand. In addition, increasing your exercise can prevent weight gain or help you lose those few pounds you gained during the quitting process.
Persevere Through Relapses
Quitting smoking is a courageous and challenging effort that might require a great deal of energy, persistence and dedication. If you do have a relapse, don't be too hard on yourself. It takes many smokers several attempts before they successfully quit altogether. Every relapse is a learning experience.
If you do have a relapse, try to figure out what triggered you to resume smoking. Stress, boredom or situations you associated with smoking such as having a drink, reading the paper, watching television or finishing a meal can trigger the urge to smoke. When faced with these situations, distract yourself with the suggestions below.
Methods for Quitting
There are many different approaches that you can use to help you quit smoking. Some people quit cold turkey while others take a gradual approach. Quitting cold turkey is the most popular method used to quit smoking. When you quit cold turkey, you make a decision to completely stop smoking cigarettes all at once.
Taking a gradual approach to quit smoking is achieved by gradually cutting down on the number of cigarettes you smoke each day. Many people use a combination of the two methods while supplementing their attempt by adding resources such as support groups, nicotine replacement products, prescription medications, hypnosis or acupuncture.
The method you use is a personal choice and will likely depend upon your needs and the severity of your nicotine addiction. Whichever approach you take, prepare before you attempt to quit so that you can anticipate and conquer situations that will be challenging for you.
Cold Turkey vs. the Gradual Approach
Smokers who take the gradual approach run the risk of prolonging withdrawal symptoms and often unconsciously end up smoking more than they intended. If you choose to taper off cigarettes gradually, it is a good idea to taper off over a set period of time and then quit cold turkey or on a date you've chosen in advance. For example, if you smoke two packs of cigarettes a day, set a goal to gradually taper down until you only smoke a half a pack a day. When you reach your quit date, quit cold turkey.
No matter which method you choose, using a prescription or over the counter smoking cessation aid for a short time after your quit date can help you manage your cravings and withdrawal symptoms. Your doctor or health care provider can provide you with more information regarding these products. It is important to remember that your success is not based upon luck; rather it depends on your readiness to quit, how well you have prepared and the severity of your addiction.
Preparing to Quit
What you do in the weeks and days preceding your quit date is critical to your success. These following tips can help you to increase the likelihood of sticking to your plan.
Make a plan.
Make a plan to decrease the number of cigarettes you smoke per day over a specified period until you are down to a certain number of cigarettes per day.
Set a quit date.
Pick a date that has meaning to you, like your birthday or an anniversary, and mark your calendar. Avoid trying to quit during stressful periods like the holidays. Go public with your quit date – tell your friends, family, coworkers and doctor about your intentions to quit.
Taper down.
Gradually taper down how many cigarettes you smoke per day and then stop smoking completely on a specified quit date.
Gradually postpone your first cigarette of the day.
Postpone your first cigarette of the day by one hour. Continue to postpone your first cigarette of the day so that you gradually increase the number of hours before you have your first cigarette.
Cut down on how much of each cigarette you smoke.
Smoke only half of each cigarette and don't inhale as deeply as you normally do.
Make smoking less pleasurable.
Switch the brand or type of cigarettes you smoke. If you smoke regular cigarettes, switch to menthols or lights.
Make smoking inconvenient and awkward.
Establish and follow a set of rules limiting your smoking. For example, if you commit to not smoking in your house or car, you will have to go outside to smoke, regardless of time, weather and other inconveniences. You can also try changing the hand you use to hold your cigarette to make smoking awkward.
Identify situations, feelings and actions when you typically have an urge to smoke.
Keep a journal and write down how you feel, what you are doing and where you are when you get a craving for a cigarette. Create distractions for yourself when you are in these situations. Call a friend, take a walk or a shower, or practice deep breathing and hold your breath to occupy yourself until your craving subsides.
Set up a support system.
Find a partner to quit with. This should be a friend, family member or colleague who is also thinking about quitting. You can use each other for support and encouragement.
You can also appoint someone you trust to be your support person. Call on this person when you are feeling discouraged or when you need help overcoming a craving. And don't overlook the support of people who have successfully quit smoking. Ask how they combated cravings and setbacks.
Decide why you want to quit.
Write down on a wallet-sized card all of your reasons for quitting quit and carry the card where you usually keep your cigarettes. Look at it when you get an urge to smoke.
Your reasons for quitting might include:
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You want to get pregnant
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You want to live to see your grandchildren grow up
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You don't want to expose your baby to second hand smoke
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You want to save money
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You don't want premature wrinkles
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You want to be able to walk up a flight of stairs without losing your breath
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You’re tired of your clothes smelling like smoke
Ask your doctor for help.
Ask your doctor to recommend prescription nicotine replacement products or over the counter medications that can help relieve your withdrawal symptoms and cravings. Have these smoking cessation aides available for your quit date. Do not start any nicotine replacement therapy until you have stopped smoking completely.
Join a smoking cessation class, support group or sign up for an online program.
Visit our tobacco cessation online health center for a list of classes and support groups in your area. Your health plan might also offer a smoking cessation program or discounts on nicotine replacement products. Call the number on the back of your insurance card to find out if there are any resources available to you.
Free telephone and online programs are also available.
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The
California Smokers Helpline (1-800-NO BUTTS) telephone counseling program is available in six languages and can help you locate local smoking cessation resources.
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The
American Lung Association’s Freedom From Smoking program is a 7-step program incorporating stress management, relaxation, substitute behaviors, physical and psychological recovery, long-term success strategies and fitness into your journey to a smoke-free life.
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Smokefree.gov offers a live chat service with a National Cancer Institute (NCI) smoking cessation counselor in addition to the online program.
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QuitNet®’s robust support community is available when you need an encouraging word or to share a success story.
Your Quit Date
When your quit date arrives, will you be ready? Here are some tips for surviving your first day without cigarettes.
Go public.
Tell your friends, family, coworkers and doctor that today will be your first day as a nonsmoker.
Remember your trigger situations.
Be aware of situations that might trigger an urge to smoke. Use distraction techniques in situations where you are used to smoking (reading the morning paper, after dinner, at a party, during your lunch breaks, etc.)
Stay away from other smokers for awhile
Politely distance yourself from friends and family members who smoke and avoid situations where people are smoking until you are confident that you won't give in to temptation.
Don't even think about having one puff.
Approach how you quit by taking it one day at a time or one hour at a time, if necessary. Do not let yourself have even one puff of a cigarette.
Erase any reminder that you were a smoker.
Get your teeth, clothes, car and drapes cleaned. Throw away ashtrays, lighters and cigarettes.
Set up a reward system.
Reward yourself when you reach small milestones. Spend the money you used to buy cigarettes with to buy yourself something special.
Take deep breaths.
Workout your newly smoke-free lungs with deep breathing exercises.
Keep a positive outlook.
Picture yourself as a nonsmoker – someone who doesn't smell like cigarettes, sound like a smoker or feel like a smoker. Carry and use the card you created to remind yourself why you wanted to quit.
Quitting for Good
Once you've had time to experience life without cigarettes, guard yourself against slipping backwards.
Use your reward system.
Reward yourself for milestones such as anniversaries of your quit date. Treat yourself to a movie, book or CD you've wanted or some other affordable luxury.
Get moving.
Start an aerobic exercise program.
Don't give up.
Staying off cigarettes is a lifelong process. Do not get down on yourself if you relapse. Habits take a long time to develop and an even longer time to break. Remember that most ex-smokers make several quit attempts before they are successful. Finally, remind yourself how good it feels to be cigarette free and that you are doing something that will better your health and the health of those around you.
Create your smoking cessation action plan.