Health Tip
Tips for Quitting Tobacco Use
Tips for Quitting
If you have tried to quit smoking, you know how difficult it can be. Nicotine is a very addictive drug. For some people, nicotine can be as addictive as heroin or cocaine. Many people try to quit smoking two or three times before being successful. While stopping takes hard work and a lot of effort, it can be done.If you smoke, quitting is one of the most important things you can do. You are more likely to live longer and have a better lifestyle. Quitting will decrease your chance of having a heart attack, stroke, or cancer. If you are pregnant, quitting smoking will improve your chance of having a healthy baby. The people you live with, especially your children, will be healthier without a smoker in the house. And you will have extra money to spend on other things.
Studies have shown that the following five steps will help you quit smoking, and you will have the best chance of quitting if you use them together.
Get Ready
- Set a quit date.
- Change your environment by throwing away all the cigarettes and ashtrays in your home, car, and place of work. Don’t let other people smoke in your home.
- Review any past attempts at quitting. Think about what was helpful and what didn’t work for you.
- Once you stop, don’t start again – not even one puff!
Get Support and Encouragement
- You have a better chance of being successful if you have help.
- You can get support in many ways.
- Tell your family, friends, and co-workers that you are going to stop and want their support. Ask them not to smoke around you or leave their cigarettes out.
- Talk to your healthcare provider (doctor, dentist, nurse, pharmacist, or psychologist).
- Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of stopping.
Learn New Skills and Behaviors
- Distract yourself when you get the urge to smoke. Go for a walk, do a chore, or call and talk to a friend.
- When you first try to quit, change your routine. Take a different route to work. Drink tea instead of coffee. Eat breakfast in a different room or place.
- Do something to reduce your stress. Exercise, read a book, take a warm bath, etc.
- Plan something enjoyable to do every day.
- Drink a lot of water and other fluids.
Get Medication and Use It Correctly
Medications can help you stop smoking and decrease your urge to smoke.
- The U.S. Food and Drug Administration (FDA) had approved five medications to help you quit smoking. Bupropion SR (available by prescription), Nicotine Gum (available over-the-counter), Nicotine Inhaler (available by prescription), Nicotine Nasal Spray (available by prescription), and Nicotine Patch (available by prescription and over-the-counter).
- Ask your healthcare provider for advice and carefully read the information on the package.
- All of these medications will most likely double your chances of quitting and quitting for good.
- Everyone who is trying to stop may benefit from using a medication. However, if you are pregnant or trying to become pregnant, nursing, less than 18 years of age, smoking fewer than 10 cigarettes a day, or have a medical condition, you should talk with your doctor or other healthcare provider before taking any medications.
Be Prepared for Relapse or Difficult Situations
Most relapses occur within the first three months after quitting. Don’t be discouraged if you start smoking again. Most people try several times before they finally quit. Be aware of the following difficult situations:
- Alcohol. Avoid drinking alcohol. Drinking alcohol decreases your chances of success.
- Other Smokers. Avoid being around other smokers. Being around smoke can make you want to smoke.
- Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active.
- Don’t let weight gain distract you from your main goal of stopping smoking. Some smoking cessation medications may help delay weight gain.
- Bad Mood or Depression. You can do a lot of things, other than smoking, to improve your mood. Exercise, start a new hobby, volunteer, etc