The Great American Smoke Out:
Plan Your Quit Day

By BethAnn Cameron, MS, CHES
Directorate of Health Promotion and Wellness

The Great American Smoke Out on November 18 is the day to stop smoking. To quit smoking, it is recommended that a person make a "personal quit plan." The plan should include several steps to ensure success. Consider a three-step plan.

Think about the reasons for quitting:

• Decrease the chance of getting cancer, lung and heart disease.
• Easier to breathe, walk and climb stairs.
• Food tastes better and better sense of smell.
• Night vision improves.
• Better personal appearance. Less skin wrinkling, stained teeth, and yellow finger nails.

Plan. Choose a time to focus on staying tobacco-free. Avoid setting a date close to an activity or a holiday that causes extra stress at work or at home. Quitting during a deployment may be difficult due to adjusting to a new environment or situation.

Act as the quit date approaches:

• Get rid of tobacco in the house, car, and workplace.
• Clean items that tobacco smoke clings to such as clothing, rugs, and curtains.
• Remove ashtrays, lighters, matches, etc.
• Get support from Family, friends and coworkers.
• Avoid alcohol.
• Avoid smoking areas.

Quitting smoking usually requires a combination of methods to change personal habits. Besides using medications, there are resources and self-help methods available. The American Cancer Society has a seven question "Stop Smoking Quiz" that matches smoking habits with quit methods. It gives suggestions for making a detailed plan based on smoking habits and lifestyle.

For some people, the desire to smoke can be the result of a trigger. Triggers are habits and everyday experiences that become connected with smoking. For example, drinking coffee at the kitchen table might be a trigger. To deal with triggers:

• Remove the trigger to make it easier to quit tobacco.
• Replace the trigger with something just as pleasant.
• Use relaxation as way to cope.

There may be an urge to smoke after quitting, depending on the level of nicotine in the blood, smoking patterns and lifestyle. The 5 D's help with urges.

Deep breathing - Take slow, deep breaths to feel relaxed and in control.
Drink water - Drink at least 8 glasses a day.
Do something else to keep busy. Be physically active. Chew sugar-free gum. Listen to music.
Discuss your urge with a friend or Family member.
Delay. Don't reach for tobacco right away. Count to 100 or 200. Think pleasant thoughts. The urge to smoke passes in 3 to 5 minutes whether a person smokes or not.

Mark your calendar for the Great American Smoke Out. Think success. Believe being smoke-free is better. A personal quit plan requires commitment, self-discipline and patience to stay smoke-free.

More helpful information can be found at:

• USACHPPM Tobacco Cessation Tool Kit
  
• The American Cancer Society

Source: The Great American Smoke Out: Plan Your Quit Day; PR 33-04; October 19, 2004; PUBLIC AFFAIRS OFFICE, U.S. ARMY CENTER FOR HEALTH PROMOTION AND PREVENTIVE MEDICINE, ABERDEEN PROVING GROUND, MARYLAND 21010-5403; For more information, call 410-436-2088/800-222-9698/FAX 410-436-4784.