To the nonsmoker, quitting smoking sounds relatively easy. Just pick a date and then turn your back on tobacco. “Easier said than done” is how a smoker would reply, and this statement is very true. A quick and easy way does not exist when trying to quit smoking.
Despite the very serious health effects of smoking, approximately 18% of adults in the United States continue to smoke. Surveys have found that even though 80% of smokers would like to quit smoking, fewer than 5% are able to quit on their own.
Every year on the third Thursday of November, smokers across the nation take part in the American Cancer Society Great American Smokeout event. This year’s Great American Smokeout is on Thursday, November 17.
The American Cancer Society suggests that we should encourage someone we know to use the date to make a plan to quit. By quitting–even for one day–smokers are taking an important step toward a healthier life and reducing cancer risk.
Successful quitting is a matter of commitment and determination, not just luck. It is not easy, but with preparation and an established plan it can be done. Individuals who smoke have their own reason to quit smoking. These are the most important reasons and they will be the ones that help the smoker to eventually quit.
The best quit method to choose is the one that works for you. Quitting smoking is not a one-size-fits-all package. Smoking involves both physical and psychological challenges that require self-evaluation and reflection. This is often why many smokers find it hard to quit smoking on their own.
Benefits from Kicking the Habit
When the going gets tough, think about all of the benefits you will gain from quitting today:
- Your health and your family’s health
- How much better you will look and feel
- The longer, easier life you will lead
- The thousands of dollars you will save each year
- Your cleaner home, car and clothes
Getting Ready to Quit
- Pay attention to when and why you smoke.
- Think of new ways to relax or things to hold in your hand instead of a cigarette.
- Think of habits or routines you may want to change.
- Identify strategies and have a plan to help you deal with your cravings and urges to smoke.
Strategies for Dealing with Cravings
- Delay. If you feel like you’re going to give in to your craving, tell yourself that you must wait 10 minutes and do something to distract yourself.
- Drink plenty of water.
- Keep active to help distract and reduce the intensity of your cravings. Go for a walk!
- Chew on sugarless gum, hard candy, raw carrots, celery, nuts or sunflower seeds.
- Take a deep breath to calm yourself down by inhaling and exhaling three times slowly.
- Call a friend or family member. By the time you finish chatting, your craving will pass.
- Don’t give up! Keeping a good attitude can help you stick to your plan.
Establish a Team for Support
Letting your friends and family in on your decision to quit smoking is an important step in your quit plan that allows them to know that you are serious about your decision. When asking for support, keep these tips in mind:
- Ask everyone to understand your change in mood, and remind them that this won’t last long.
- If someone close to you smokes, ask him/her to quit with you or at least not to use tobacco around you.
- Talk to your doctor and/or pharmacist about quitting. Nicotine can change how some drugs work, and you may need to change your prescriptions after you quit.
Guidelines for Your Support Team
- Be positive and uplifting.
- Acknowledge when mistakes are made but don’t dwell on them.
- Ask your team to support your choice of quitting strategies.
- Help you steer clear of highly charged smoking situations.
- Be your friend!
Quit Day
Consider using the following strategies and suggestions to help you break your smoking habits and get you ready for your quit day:
- Remove all tobacco products and other cigarette-related material like ashtrays, lighters and matches from your home, car and office.
- Avoid situations that encourage smoking.
- Practice telling people you’ve just quit or that you’re a non-smoker.
- Change your routines. If you always light up when you have a coffee, drink tea or juice instead. If you always smoked while watching the evening news, read the newspaper.
- Avoid places where tobacco is used until you have completely quit.
- Stick to your plan if you run into problems or a tempting situation.
- Attend a support group, counseling session or stop-smoking class.
- Practice stress-management and relaxation techniques.
- Keep your hands busy.
- Keep a list of your goals with you for inspiration.
How Can Chester County Hospital Help?
Group sessions and classes: Multiple sessions of individual or group counseling are available. Call (610) 738-2542 or visit Chester County Hospital’s website for the Stop Smoking Now! class schedule.
Monthly support group: A support group meets on the first Tuesday of each month at 7 p.m. at the Chester County Hospital (701 East Marshall Street, West Chester).
Telephone Counseling: PA Free Quitline is a confidential counseling method that can help you stay focused on your reasons for quitting. Call 1 (800)-QUITNOW.
What If You Don’t Succeed on the First Try?
Persistence is the key. If you falter and have a cigarette, it does not mean that you have failed—you’ve just had a temporary relapse. Look at why you smoked, think about what you will do differently and immediately stop smoking again. Take solace in knowing that the probability of success increases with each try.
Quitting is a journey, and quit attempts should be thought of like practice sessions while learning a new skill. With determination and appropriate support, it is possible for smokers to learn how to replace their smoking habits, manage their cravings, and join the other 1.3 million of American who kick the habit each year.
Will this be the year that you quit? Give it a try on Thursday, November 17, during The Great American Smokeout!
This message brought to you by Chester County Hospital. Part of Penn Medicine, Chester County Hospital has been dedicated to the health and well-being of the people in Chester County and surrounding areas for nearly 125 years.
- Photos, top to bottom: LibreShot, Snapwire Snaps, Kaboompics, SplitShire, BigStock
