Prevention: Smoking Cessation
Symptoms
You reach for a cigarette soon after waking. You smoke more than seven cigarettes per day. You smoke even when you are sick. You go outside to smoke even when it’s freezing or raining.
The above symptoms may indicate that you are addicted to nicotine and may benefit from smoking cessation.
Millions of people have kicked the unhealthy habit of smoking, and you can too. You’ll need to change your behavior and find a healthier way to manage your mood. Whether you’re a teen smoker or a lifetime user, finding a way to kick the habit won’t be easy.
Nicotine from cigarettes is highly addictive. It is both a physical and psychological addiction. The high you receive from smoking a cigarette is temporary, and you may have become used to using it to cope with stress, depression, anxiety, or boredom. Maybe you are more of a social smoker, or it has become a daily habit to smoke a cigarette with a cup of coffee or take a break from work and smoke with a colleague. The strategy that will help you kick the habit is dependent on the identification of your habits and routines that go along with it.
Identifying which kind of smoker you are is critical to your success to quitting. Is your addiction bad? Do you smoke more than a pack a day? Are you a social smoker? Are there certain places, people, or activities you associate with smoking? Are cigarettes a coping mechanism for your emotional status? Or is cigarette smoking linked to another addiction?
Withdrawal Symptoms When Trying to Quit
- Irritability and anger
- Headaches
- Dizziness
- Restlessness
- Depression
- Inability to sleep through the night
- Cravings for cigarettes
- Weight gain
Use START to Stop Your Smoking Addiction
S = Set a quit date.
Choose a day in the next two weeks so that you have time to formulate a plan and get rid of all smoking paraphernalia. If you typically smoke at work, choose your start date on the weekend so that you are able to adjust to the change.
T = Tell your friends, family and co-workers that you plan to quit.
Get your friends and family on board, and let them know you are quitting. A support system will give you the encouragement to stop. Look for a quit buddy, and the two of you can get through rough times together.
A = Anticipate and plan for the challenges you will face when quitting.
Help yourself make it through by planning for the challenges of nicotine withdrawal and cigarette cravings. Most people relapse within the first three months.
R = Remove all cigarettes and smoking paraphernalia from your home, car and work.
Wash all your clothes, and freshen up and clean your home and car. Remove the smell of smoke from everything! Once everything is clean, your mood will be lifted, and you will be less tempted to smoke.
T = Talk to your doctor about getting help to quit.
Your doctor can suggest alternative ways to quit and prescribe medication to help with withdrawal. If seeing a doctor isn’t an option, get over-the-counter products like nicotine patches, lozenges, and gum.
Most people slip up several times before kicking the habit for good. Don’t beat yourself up about it. Learn from your mistakes and identify triggers. One slip does not need to turn into a full relapse. If something didn’t work about your quitting strategy, what was it? Celebrate your victories. If you had a temptation and didn’t cave, reward that.
Support Hotline
Call 800-QUIT-NOW (800-784-8669) in the US or 1-866-366-3667 in Canada.