by Erica Haller-Stevenson, MPH, CHES
Many people quit smoking as part of a New Year’s resolution only to resume smoking a few days later. You may have already considered the benefits of quitting, such as improving your health and appearance and saving money. Maybe you decided to quit smoking to reduce your family’s exposure to dangerous second-hand smoke in your home or car. Whatever your reason, quitting is a big decision. It is hard to quit smoking because you are combating two strong factors: physical and psychological dependence. To kick the habit, you must deal with both of these elements.
Each person who has quit smoking had a different experience and a different response to the process, but there are some common steps everyone can use.
Set a date
• Make it soon. If the date is too far away, you might talk yourself out of it.
• Choose a low-stress day.
• Mark it on your calendar.
Create a plan
• Announce your quit date to your family and friends.
• Get rid of your cigarettes and ashtrays.
• Develop a support system. Get your friends and family to be your cheerleaders. Investigate smoking cessation support groups or counselors, like the telephone-based Quitline operated by the American Cancer Society.
• Make a plan to cope with obstacles. Think of all of the things that might tempt you to smoke and decide how to beat them.
• Talk to your primary health care provider about nicotine-replacement therapy as an option.
• Care for your health: Eat healthful foods, drink lots of water, get plenty of rest, and relax from stress.
Cope through withdrawal
• Cravings often clear up in 10 to 20 minutes, so delay any intention to light up.
• Distract yourself while you experience cravings. Switch to another activity, or go for a short walk.
• Chew sugarless gum or candy or healthful snacks.
• Change your daily routines to avoid your triggers to smoke.
• Consult your support group members for advice and comfort.
Maintain
• Remind yourself why you quit smoking.
• Calculate how much money you have saved and how many cigarettes you did not smoke by using a health calculator on the Internet.
• Reward yourself, celebrate your progress.
Congratulations on your decision to quit smoking. Stick to it, and soon you will have a new
lifelong habit – your health.
Resources:
• American Cancer Society Quitline telephone counseling program, 1(877)YES-QUIT. www.yesquit.com, a Web site supported by the Texas Department of State Health Services.
Erica Haller-Stevenson, MPH, CHES, is the Community & Media Liaison for Steps to a Healthier San Antonio, San Antonio Metro Health District. The program is part of Steps to a HealthierUS, a national program focusing on the prevention of diabetes, obesity and asthma by addressing related risk factors such as poor nutrition, physical inactivity, and tobacco use and exposure.
