If you are a smoker, how long has it been since you asked yourself why you are smoking? Smokers use tobacco for different reasons. Understanding why you smoke may hold the key to helping you quit. Click on the reasons below that apply to you and find out which alternative techniques adapted from Why do you smoke? (National Institutes of Health) might diminish your urge to smoke:
- Prepare yourself mentally
- Think of the positive aspects, such as improved health; better smelling breath, clothes, and living space; and more money in your pocket. Remember that a positive attitude is the key to success. Quitting requires effort, but is not impossible. Millions have tackled this habit and have successfully quit. Want to be one of them? Study the Change Model and determine if you are ready to launch a personal mission to become tobacco-free.
- Learn from past attempts
- Do not be discouraged if this is not the first time you have tried
to quit. Sometimes it takes 2 or 3 times to finally quit. Keep a smoking log for several days to help identify triggers that increase your desire to smoke. Plan ways to beat the urge to smoke. Your chances for success increase with every attempt.
- Set a target date for quitting
- Make a promise to yourself to accomplish your goal and let others know you have set a target date. Do not let anything stop you and celebrate your quit day. This is the beginning of your smoke-free life. Do it for you! Do it for your Family!
- Know what to expect
- Prepare yourself for the tobacco urge to hit and have a plan to handle it. Stock up on hard candies, gum, mouthwash, and mints. Be sure to drink plenty of fluids, especially water to wash the nicotine out of your body. Remember withdrawal symptoms are temporary and are signs that the body is starting a cleansing and healing process.
- Involve someone else
- Find a support partner or system to provide motivation and encouragement. A spouse or a friend who smokes might be ready to walk with you on the journey. If you have children, let them know that you are committed to becoming smoke-free. Children are often great supporters and motivators to parents who smoke. Remember second-hand smoke presents a threat to those in your living and working environment. There are several support groups and programs. The Army Health Promotion and Prevention Initiatives program currently funds five military cessation programs that have reported a success rate of between 15 and 40 percent of participants.
- Try nicotine replacement therapy
- Nicotine gums and patches decrease the craving for nicotine by gradually reducing the nicotine level in your blood. Both are available over-the-counter. Nicotine nasal spray is available by prescription only. Pregnant women, individuals with heart disease, high blood pressure, and children should consult with a physician before using these products. WARNING! It is important NOT to use tobacco while using nicotine replacement therapy!
- Recognize and avoid tempting situations
- Don't be caught in a situation that triggers the urge to smoke. Find new habits or activities that make smoking difficult. Brush your teeth after each meal instead of smoking. Take a walk instead of a coffee break, and avoid smoking areas. Arm yourself with the four D's to fight a craving.
Delay
Deep Breathing
Drink Water
Do Something
Cravings last a short time and will become less frequent as time goes on...hang in there!
- Avoid the weight gain trap
- Weight gain is a major concern for many individuals who quit smoking. Studies show the average weight gain for those who quit is only five to ten pounds and weight can be managed by discovering new exercise and sensible nutrition strategies. Exercise and good nutrition are the best weapons to use in the battle to quit smoking.
