"Quitting smoking is easy, I've done it hundreds of times."
- Mark Twain
Approximately 50 million Americans have quit smoking and the majority of them tried several times before they were successful. The important thing is that they made it and they quit for good, and if you're a smoker, you can too. Here are some general tips you may also find helpful as you formalize your quitting plan:
Begin by asking yourself some simple questions to help determine your readiness. Do I plan to quit smoking within the next month?…3-6 months?…12 months? If I plan to quit within the next 1-3 months, do I have sufficient information, confidence and motivation, and a formal quitting plan to include specific strategies, a quit date and a timeline?
Become more familiar with your habit. What are your reasons for smoking and quitting? What are your greatest obstacles or barriers to quitting? How addicted are you to nicotine? Do you smoke more out of habit or dependence? What triggers your smoking habit? Triggers could include fatigue, anger, stress, hunger, loneliness and others.
Become more aware of how other smokers are quitting successfully. Common quit methods include cold turkey, tapering off, stop-smoking classes and programs, hypnosis, acupuncture and nicotine replacement therapy. Talk with your primary care physician or a smoking cessation specialist about quitting and discuss quitting options available.
As you prepare your quitting plan, make sure you inform and involve supportive friends, family and others as you begin the process. Quitting is hard. The support of friends, family and co-workers can be very valuable. Once you define your support system, let each person know how he or she can help. Also, identify and take advantage of outside resources, support groups/programs and professionals.
Select a quit date that has some meaning in your life. A birthday, anniversary, Independence Day or other significant date in your life often provides you with additional motivation to quit.
Prepare for withdrawal symptoms and cravings prior to your quit date. Have strategies in place to respond to these feelings and/or relieve symptoms. Examples may include deep breathing, brisk walks, calling a friend or chewing gum.
Build some rewards into your quitting plan. Many smokers will create a "ciggy bank" to redirect the money they would typically be spending on their habit for use toward something else they have always wanted such as a vacation, a piece of exercise equipment, a new wardrobe or a makeover.
If you slip, get back on track. Many ex-smokers slip on their way to success. If you slip, think about what triggered you to smoke, what time it was, where you were, who you were with and how you felt. Ask yourself what you can learn from the slip and decide how you will handle this trigger better in the future. Then get back on track right away! Remember, slipping is not the end of the quitting process.
For more information on how to quit smoking, call the QuitLine at 612/863-QUIT.
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