Quitting Smoking
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It takes time to quit smoking. Your body has come to depend on nicotine, an addictive chemical, while smoking itself has become a part of your daily routine, a habit. However, you CAN quit for good and being prepared can help.
START TO STOP SMOKING
START: 5 important steps toward quitting for good
et a quit date
ell family, friends, and coworkers you plan to quit
nticipate and plan for the challenges you will face while quitting
emove cigarettes and other tobacco products from your home, car, and workplace
alk with your doctor about getting help to quit
Source: National Cancer Institute.
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TELL FAMILY & FRIENDS
It's easier to quit smoking when you have support. Don't be afraid to tell people about your plans to quit. Let them know how they can help, as well as if and when they should check on your progress. Challenge any friends who are also smokers to quit along with you or request that they not smoke when you're around.
You can also join an online or in-person support group, or call the National Cancer Institute's Smoking Quitline at 1-877-44U-Quit (1-877-448-7848) or the National Quitline at 1-800-QUITNOW (1-800-784-8669).
SET A QUIT DATE
You may want to pick a day that is important to you, such as a birthday or anniversary, but any day can be your quit day. Give yourself enough time between today and your quit day to prepare and plan. When you're ready, take the first step and START to stop smoking.
ANTICIPATE AND PLAN FOR CHALLENGES
Short-term challenges
In the first few weeks after quitting, you may experience some physical and emotional discomfort. This is called withdrawal. Your brain and body are used to running on nicotine, and now they need to re-learn how to function without it.
Common withdrawal symptoms include:
Feeling depressed or anxious
Brain fog
Difficulty sleeping
Fatigue (tiredness)
Hunger or weight gain
Remind yourself that your worst withdrawal symptoms could be over in as little as 2 weeks.
Long-term challenges
Some long-term challenges, however, will remain after the physical withdrawal phase. You may find you still crave a cigarette after a bad day or when someone around you is smoking. Remind yourself that you are no longer physically addicted to nicotine at this point, and you are mentally strong enough to resist the urge to smoke.
Understand and plan
Planning ahead for these challenges can help you handle them in the moment. The first step is to look at your current smoking habits. You may want to keep a journal or make a list to figure out what times of day or types of situations make you crave cigarettes the most. Being aware of what causes your cravings will help you gain control of them.
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Quitting Smoking
REMOVE CIGARETTES AND TOBACCO FROM YOUR ENVIRONMENT
The next step is to remove everything that reminds you of smoking—not just cigarettes. That means lighters, matches, and ashtrays. And remember to search in places where you may have stored items, such as drawers, bags, and coats. Saving even a single cigarette will make it more difficult to quit.
Cigarette smoke can linger in your house, car, and on your clothes, acting as a reminder of smoking. Clean as much as you can before you quit.
TALK WITH YOUR DOCTOR
For most smokers, quitting "cold turkey" or all at once without any support doesn't work. A better idea is to ask your doctor what medications, programs, or resources are available to help you quit.
MEDICINE
Using medicine to help you quit can increase your chance of success by helping reduce cravings and withdrawal symptoms. All medicines have benefits and risks. Talk with your doctor about which medicine may be right for you.
Nicotine replacement therapy (NRT)
NRT comes in many forms, but they all use a small amount of nicotine to help lower your urge to smoke. Some (nasal spray and inhaler) need a prescription. You can buy others (patches, gum, and lozenges) overthe-counter at most pharmacies.
Nicotine-free medicines
Some medicines do not contain nicotine but can still help lower your urge to smoke. You can get these only with a doctor's prescription.
For your medicine to work best, always take it as directed by your doctor.
COUNSELING
Counseling can help you learn about and deal with the mental, physical, and social elements of smoking. The types of counseling you can choose from include:
One-on-one counseling
Group meetings
Web-, phone-, or textbased programs
Using medicine and counseling together can more than double your chances of quitting.
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Quitting Smoking
STAYING ON TRACK
Now that you're prepared to quit, here are some final tips to get you through your first smoke-free days.
KNOW YOUR TRIGGERS AND AVOID THEM
Certain places, situations, or feelings may increase your urge to smoke. These are known as triggers. When you know what your triggers are, you can take steps to avoid them. Some examples of triggers are:
Drinking coffee or alcoholic beverages
Being around others who smoke
Watching TV or surfing the internet
Feeling stressed, lonely, or bored
If you do get the urge to smoke, wait it out or distract yourself. Usually the urge only lasts a few minutes.
CREATE HEALTHY DISTRACTIONS
Distract your body
Physical activity can distract you from smoking. It may also help lower your urge to smoke.
You can try:
Taking a walk or starting an exercise routine
Holding or squeezing something to distract your hands
Distracting your mouth with sugar-free gum, toothpicks, or a lollipop
Eating crunchy snacks such as pretzels or cut-up vegetables can also help keep your mouth and hands busy
Distract your mind
Changing your daily routine can help you avoid triggers and create healthier habits.
You can try:
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Deep breathing or meditating
Listening to music or reading
Starting a new hobby
Texting or calling a friend to chat
REACHING THE FINISH LINE
Quitting is hard work. Reward yourself for your efforts. Come up with a list of things that you would enjoy getting as a reward, such as taking a trip or having a nice dinner. Set aside the money you once spent on cigarettes and use it to buy some of your rewards. You'll be surprised how fast it adds up!
If you have a setback, don't be hard on yourself. Learn from it and try again. You CAN live a smoke-free life!
References: 1. National Cancer Institute. Clearing the air: quit smoking today. Reprinted August 2011. Accessed October 8, 2020. https://www.cancer.gov/publications/patient-education/clearing-the-air-pdf 2. National Cancer Institute. Cigarette smoking: health risks and how to quit (PDQ®)-patient version. Updated January 3, 2020. Accessed October 8, 2020. https://www.cancer.gov/about-cancer/causes-prevention/ risk/tobacco/quit-smoking-pdq 3. Centers for Disease Control and Prevention. Smoking cessation—the role of healthcare professionals and health systems. Accessed October 8, 2020. https://www.cdc.gov/tobacco/ data_statistics/sgr/2020-smoking-cessation/fact-sheets/pdfs/healthcare-professionals-health-systems-h.pdf
This information does not replace regular medical checkups or your health care provider's advice. Consult your health care provider about what is best for your personal health.
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