Quit Smoking

Quitting smoking offers many benefits. For example:

• You’ll reduce your risk of cancer. You may already know that smoking causes lung cancer, but did you realize it increases your risk for cancer of the mouth, larynx, esophagus, bladder, kidney, pancreas, and stomach?
• You’ll keep your heart healthy. Smokers are more than twice as likely to suffer from heart attacks as nonsmokers. Smoking also increases the risk of peripheral vascular and cerebrovascular disease.
• You’ll improve your appearance. Smoking leads to premature winkles, yellow fingernails, bad breath, and brittle hair.
• You’ll save money. If you add up the cost of your cigarettes, you’ll probably discover that you’ve spent a shocking amount of money on nicotine during the past few years. If you’ve had your eye on a new car or been saving for a down payment on your first home, quitting smoking will help you reach your goals much faster.

How Can I Quit Smoking?

Quitting smoking is a difficult task, but you shouldn’t be discouraged by setbacks. Many people attempt to quit several times before they are successful. Consider it a learning process.

Understanding Your Motivation

When you want to change your behavior, the first step is to clearly define your goal. Do you want to quit smoking to set a good example for your child? Do you think you are spending too much money on cigarettes? Are you worried about your health?

Understanding why you want to quit smoking will help you discover strategies that work for your unique situation. For example, if you’re motivated by the financial costs of smoking, you may find it helpful to deposit the money you normally spend on cigarettes into a special savings account. If you’ve unsuccessfully tried to quit smoking in the past, you can also think about what obstacles you’ve faced and how you can learn from your experience.

Creating a Plan of Action

After you’ve considered your reasons for wanting to quit smoking, it’s time to develop a plan of action. Set a quit date and circle it on your calendar. Get rid of cigarettes and ashtrays in your home, car, and office. Notify supportive friends and family of your plans.

Developing Coping Mechanisms

Developing coping mechanisms to deal with the symptoms of nicotine withdrawal can help you successfully quit smoking. Here are some ideas from former smokers:

• Reduce your stress level by exercising, reading a book, or relaxing in a hot bath.
• When you feel the urge to smoke, go for a walk or distract yourself with an engaging task.
• For many people, smoking is a part of their daily routine. To reduce the temptation to smoke, make small changes in your regular activities. For example, take a different route to work if you usually smoke during your morning commute.
• Avoid going to bars, clubs, and other places where you know people will be smoking. Arrange to meet your friends in places where smoking is not allowed.

Using Medication to Ease Withdrawal Symptoms

Nicotine withdrawal causes physical symptoms such as headaches, irritability, sore throat, and sleep disturbances. To ease your discomfort, your doctor may recommend nicotine gum, a nicotine patch, or one of the other stop smoking aids. According to recent research, these medications can double your chances of successfully quitting smoking.