How to Quit (Smoking)
If you are a smoker, kicking the habit could be the single most important thing you do for your health and your family’s health. It’s not easy, but millions of people have quit smoking on their own. Many programs are now available to help. The American Cancer Society (800-227-2345) and the American Lung Association (800-LUNG-USA) offer excellent support resources and information for those who want to quit on their own. You can also check your Yellow Pages for listings of other smoking treatment programs and support groups.
Most successful stop-smoking programs suggest that you tackle the job in three stages: preparation, quitting, and reinforcement. The following tips will help you prepare to quit smoking:
• Choose a target date to quit, such as a birthday or an anniversary, and stick to it.
• Make a list of reasons for quitting, and review it carefully.
• Note your smoking habits and routines; plan activities that would disrupt them.
• Condition yourself physically: start a modest exercise program, drink more fluids, and get plenty of rest.
• Think of alternative activities to do when the urge to smoke is strong.
• Go public with your intentions to quit, and gain the support of friends and family.
• If possible, get someone to quit with you.
The following tips will help you quit smoking:
• Don’t be discouraged by the thought of never smoking again; think one day at a time.
• Clean your clothes to rid them of the cigarette smell.
• Get rid of all cigarettes, ashtrays, and lighters at home, in your car, and in your office at work.
• On the day you quit, keep busy: go to a movie, exercise, take long walks, buy yourself a treat, or do something special to celebrate.
• Visit the dentist and have your teeth cleaned.
• The first few weeks, spend as much free time as possible in places where smoking is not allowed.
• Avoid alcohol, coffee, and other beverages associated with smoking, but drink large quantities of water and fruit juice.
Once you have successfully quit smoking, here are some tips for helping you stay away from cigarettes:
• Keep healthy substitutes handy, such as carrots, sunflower seeds, raisins, or sugarless gum.
• Learn how to relax quickly and deeply: make yourself limp; visualize a soothing, pleasing situation; and get away from it all for a moment.
• Participate in activities that make it hard to smoke such as jogging or swimming.
• Do things that keep your hands busy such as crossword puzzles or gardening; while watching television, play with a paper clip, a pencil, or a rubber ball.
• Stretch a lot.
• Pay attention to your appearance.
• Never allow yourself to think that “one cigarette won’t hurt.”
• Get up from the dinner table as soon as you’re finished eating and brush your teeth.
• If you are concerned about gaining weight, join an exercise group, plan menus carefully, and weigh yourself weekly; don’t try to lose weight, just try to maintain your prequitting weight. Keep in mind that the benefits of giving up cigarettes far outweigh the drawbacks of gaining a few pounds.
Most smokers successfully quit only after several attempts. You may be lucky enough to quit on your first try, but if not, don’t give up. Try again.
A number of products are now available to help break the smoking habit. These include nicotine patches, nicotine gum, nicotine inhalers, and drugs such as bupropion hydrochloride. The patches and gum provide a low dose of nicotine that can be used to wean your body off the drug. Bupropion hydrochloride is a nicotine-free pill that can help reduce your urge to smoke. Other approaches to quitting smoking include hypnosis, acupuncture, behavior modification, and meditation. Your physician can give you more information on smokingcessation programs and products.
