Reduce the number of cigarettes you smoke each day by one less cigarette.
Stopping Smoking on your own. . .
If you can't or don't want to use nicotine replacement products, you can still stop smoking. There are many free materials available - many from the American Cancer Society. You can create your own stop-smoking plan. The materials will help you set a target date to quit, tips to resist urges to smoke, think of alternative activities to smoking, limit weight gain after quitting, relax and reduce stress, and handle any slips after you quit. (Visit the sections on Healthy Lifestyle Links and Take One Step Partners for additional information.)
You can also purchase books, videotapes and audiotapes designed to help you quit. If you've decided to quit, plan your strategy. You can benefit from what has been learned from two common approaches - going cold turkey and gradual withdrawal.
Cold turkey means that you stop smoking all at once. This is easier if you smoke less than 10 cigarettes a day. Gradual withdrawal is when you smoke fewer cigarettes each day. This may help reduce nicotine withdrawal symptoms.
For gradual withdrawal, set a firm quit date. Make sure it's no longer than four weeks from the beginning of the time you started cutting down. When you reach half the number you usually smoke, stop smoking altogether.
For heavy smokers, "tapering down" may work. Pick a day to stop altogether - maybe one or two weeks from now - and cut out one or two cigarettes a day until then. By quit day, you will be smoking less and you may have fewer cravings when you stop all together. One problem to take note of - some people begin to smoke more, not less, if they start to have cravings.
(The above information is an excerpt from a brochure from The American Cancer Society.)
Your brain and nicotine: The physical challenge of quitting.
You smoke for many reasons. One is because tobacco contains an addicting drug called nicotine. This is the substance that makes quitting difficult, even though you want to quit.
Inhalation is the quickest way for a drug to reach the brain. When you smoke, high levels of nicotine enter your lungs and are quickly absorbed into your bloodstream, providing stimulating feelings of pleasure and the desire for more tobacco.
Nicotine changes your brain chemistry. It increases the number of nicotine receptors in the brain, which are triggered by cues that make you want to smoke. When the receptors are empty, they make you feel uncomfortable and increase your urge to smoke.
If you are ready to get started, take this little decision quiz. . .
Download quiz in MS Word format | Download quiz in Adobe Acrobat format
The new me
Find new things to do. Are there some things that you have given up because of your smoking?
What are your ideas for some new activities? (arts/crafts; painting/drawing; keeping a journal; writing poetry; doing crossword puzzles; physical activities like walking, swimming, biking, basketball; relaxing activities like fishing, gardening or meditating)
Stay positive
Feel good about yourself for taking the step and give yourself credit for what you accomplish. Stick with it. As you go through the first days and weeks, stay positive.
Keep your guard up
Use the skills you've learned to get through your urges without smoking. (Remember people, places, and events can trigger a strong urge even after years of quitting.)
If you lose focus and slip
Don't blame or punish yourself. Remember this is a process. Take it one day at a time and learn from your experience. Keep moving forward. Immediately commit again to being a nonsmoker.
Reduce your stress
Stress reducers: A healthy diet; prioritize, plan and pace yourself; spend time with positive people; get enough sleep; increase your physical activity.
Quit Tips
- Nibble on low-calorie items like carrot sticks, celery and apples; chew gum.
- Stretch out your meals. Eat slowly and pause between bites.
- After dinner, instead of a cigarette, try a mint or a cup of tea with honey.
- Take deep breaths and exhale slowly. Remember, the desire to smoke will pass.
Basic Strategies
- Stay positive. When you wake up, promise yourself that you won't smoke a cigarette that day.
- Picture success. Plan ahead and think of how you'll deal with stressful situations without lighting up.
- Take a breather. Relaxation exercises help relieve urges to smoke. Remember, these urges to smoke are temporary.
- Work out. Exercise, like swimming, running and racket sports, help relieve tension and reduces your urge to smoke.
Congratulations!
Deciding to quit is a important step in the process to quit smoking. You've worked hard to reach this point. You may have already learned a great deal. This is a positive change in your lifestyle!
(Information above is an excerpt from the Mayo Clinic "My Path to a Smoke-Free Future" provided by St. Luke's Hospital Tobacco Treatment Center. 419.893.QUIT.)
Links
American Cancer Society
1.800.ACS.2345
www.cancer.org
National Cancer Institute
1.800.4.CANCER
www.cancer.gov
Produce for Better Health Foundation
www.5aday.org
www.aboutproduce.com
American Lung Association
1.800.LUNG.USA
www.lungusa.org
Office on Smoking and Health, Centers for Disease Control and Prevention
1.770.488.5705
www.cdc.gov/tobacco
Agency for Healthcare Research and Quality
1.800.358.9295
www.ahrq.gov
When a Smoker Quits PDF (front)
When a Smoker Quits PDF (back)
Quit Tobacco PDF
A Fresh Start PDF
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