Smoking: how to quit

Stopping the smoking habit is one of the best things a smoker can do to improve health. Stopping smoking benefits people by:

• lowering the risk of having a heart attack, stroke, cancer, or lung disease
• improving a pregnant woman's chances of having a healthy baby
• ensuring the people you live with will be healthier, especially your children and
• saving money

Many successful methods are available today to help people quit smoking. Methods range from behavior change clinics to smoking cessation medications.

There are 5 keys for quitting:

1. Get ready. Set a quit date. Change your environment by eliminating ashtrays in your home, car, and at work and don't let people smoke in your home. Once you quit, don't smoke---not even a puff! Throw your cigarettes away. Get rid of the temptation.
2. Get support and encouragement. Tell your family and friends. Ask them not to smoke around you. Get advice from your healthcare provider. Individual, group, or telephone counseling can support your efforts. Spend time with non-smokers rather than with smokers.
3. Learn new skills and behaviors. Distract yourself from urges to smoke, by going for a walk or starting a new task. Change your routine. Drink tea instead of coffee. Reduce your stress by taking a hot bath, exercising, or reading a book. Increasing your intake of water will help decrease the urge to smoke.
4. Get medication that will specifically help you quit smoking by relieving withdrawal symptoms. Use it correctly. The U.S. Food and Drug Administration has approved 5 medications that will help your chances of quitting and quitting for good. They are:
5. Zyban (Bupropion HCL) - 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
6. Be prepared for relapse or difficult situations. Most relapses occur within the first 3 months after quitting. Many people try 5 or more times before they successfully quit. Avoid drinking alcohol, it lowers your chances of success. Eat a healthy diet and stay active. Do not be distracted by weight gain, which is usually less than 10 pounds. Learn new ways to improve your mood and overcome depression.

Quitting smoking is a two-step process that includes overcoming the physical addiction to nicotine and breaking the smoking habit. Nicotine replacement medications help take care of the nicotine addiction so that the smoker can focus on breaking the habit. Smokers who use some form of nicotine replacement medication and participate in a behavior change program double their chances of quitting for good.

If you are mainly interested in group support to quit smoking, look into Nicotine Anonymous. This is a program that operates somewhat like Alcoholics Anonymous. If you live in a city or larger town, there are probably Nicotine Anonymous groups available. You can find them by looking under "Nicotine Anonymous" in the white pages of your phone book or visit their website at www.nicotine- anonymous.org.

No matter what method you use to quit smoking, you can expect to have some withdrawal symptoms as nicotine leaves your system. By the end of 2 weeks without cigarettes, most of your withdrawal symptoms will be gone. These may include:

• trouble sleeping
• headaches
• irritability
• difficulty concentrating
• depression
• feelings of frustration and anger
• restlessness
• tiredness and
• increased appetite

If you get plenty of sleep, eat a balanced diet, and drink plenty of water, you will have an easier time of it. Daily exercise will also help. Make breathing clean air a priority. Deep breathing, relaxation exercises, and aerobic exercise are all excellent ways to deal with the stress and potential weight gain of quitting smoking.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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