Facts About Smoking – Quitting Smoking

Jun 26, 2010
Harriet Cooper

Make a Commitment to Quit Smoking - shrff

Quitting smoking is difficult. Making a plan and preparing for challenges makes the task of smoking cessation easier and more likely to succeed.

While everybody has a variety of methods to quit smoking, having a smoking cessation plan is essential. The plan can include behavioral changes and quitting aids as part of the steps to quit smoking. Implementing and modifying the plan as needed is one of the best indicators of success.

Decide on a Quitting Date

The first step in quitting smoking is making a commitment to quit. Choose a date to quit and stick to it. For some people, making that commitment public helps since they know others will be watching, which is an added incentive for them to stay on track. For others, a more private approach works better without the extra stress of being watched.

In either case, preparation is key.

Post signs around the house and office, if possible, as a constant reminder of the date and the promise to quit.
To avoid temptation, get rid of everything connected to smoking including cigarettes, matches, lighters and ashtray.
If smoking in the car is a habit, remove the car's lighter.

Set up a Support System to Help Quit Smoking

Having a support system in place before the quitting date makes for a smoother transition from smoker to non-smoker. The support plan can include people and smoking cessation treatments.

Set up a buddy system with someone who is encouraging rather than someone who will focus too heavily on slip ups. An ex-smoker will understand the stresses of quitting and also have suggestions for sticking with the plan.
Check out some of the top-rated quit smoking sites for more information or use a smoking quitline for added support. The US National Cancer Institute has both a telephone based system 1-877-44U-QUIT (1-877-448-7848) and Livehelp, a live online chat system.
Speak to a health professional for the latest treatments including nicotine-based systems, prescription drugs, hypnosis, acupuncture and other quitting aids. There are many quit smoking aids on the market that can help.

Avoid High Risk Places, Activities and People Connected to Smoking

The action of smoking is often connected to particular places, activities and people. Avoiding them, particularly in the early weeks of quitting, and substituting new situations makes it easier to stick with the plan. Keep a diary for a week or two before quitting to identify triggers.

Stay away from old haunts where old habits will be triggered. Instead, find places such as museums or movie theaters where no smoking is allowed.
Substitute new activities that don't have the old associations with cigarette smoking to help decrease the habit. Try ones that engage the hands or body. For those with an artistic bent, pottery-making, painting or sculpting gets the hands going. For the more athletic, there's basketball, badminton or jogging. With the increased stamina from not smoking, sports with be easier and more enjoyable.
Avoid smoking buddies to reduce the temptation to light up. Once non-smoking is a habit, renew these friendship, preferably in non-smoking situations.

Find New Ways to Deal with Stress

According to the Mayo Clinic, one of the main reasons for relapsing is stress. Stress won't go away during a smoking cessation program. In fact, it may increase particularly since many people use smoking as a way to deal with stress. Some ways to deal with stress include the following.

Be prepared.
Come up with alternative ways to deal with stress.
Go for a walk, play cards, squeeze a ball.
For additional help, talk to a professional about stress management or go online to learn more strategies.

Quitting smoking takes time, patience and perseverance. Many people fail several times before they're successful. Having a plan, avoiding smoking related behaviors, using quit smoking products and finding new ways to deal with stress increase the chances of success.

Sources

Mayoclinic.com. "Living Smoke-free." (accessed June 26, 2010)
Quit-smoking.nettop20.com. "Quit Smoking: Top Twenty Sites. (accessed June 26, 2010)
cancer.gov/cancertopics/smoking. "Free Help to Quit Smoking." (accessed June 26, 2010)
June Engel. University of Toronto, Faculty of Medicine. The Canadian Health Guide. Key Porter Boos, 2005.
Debra L. Gordon and David L. Katz, M.S. Stealth Health. Reader's Digest, 2005.
Center for Integrative Medicine at Duke University. The Duke Encyclopedia of New Medicine: Conventional & Alternative Medicine for All Ages. Rodale, 2006.