If you or someone you love is getting ready to quit smoking, congratulations! The hardest part of any wellness journey is recognizing that you need to make a change. According to the American Cancer Society, smoking causes about 80% of lung cancer cases and about 30% of all cancer deaths in the U.S. It also contributes to heart disease, lung disease and risk of stroke. So, make no mistake: You're doing the right thing by making your health a priority, which is the best gift you can give to yourself and those who love you.
Pinpoint Why You Want to Quit
First things first, it's worth examining your personal reasons for wanting to quit. General health and well-being is often a huge driver. According to the U.S. surgeon general, quitting smoking is the most important thing you can do to improve the length and quality of your life. As soon as you stop smoking, your body begins to repair the damage.
Maybe your greatest motivator is your friends and family; after all, cigarette smoke harms not just the smoker, but everyone around them who inhales that smoke. For some, it's a matter of money. Smoking is expensive! In some places, a pack of cigarettes costs more than $10.
Whatever's behind your decision to stop smoking for good, take time to reflect on it and let it guide you — this is your "why" and it is powerful!
Don't Go It Alone
When you're getting ready to do something as difficult and important as quitting smoking, a support system is essential. Let your friends, family and coworkers know about your plans to quit, as well as your "quit date," suggests Medline Plus. If people around you are aware of what you're going through, they're much more likely to be understanding when you're grouchy, irritable or just not yourself and to support your efforts.
You might also consider joining a group like Nicotine Anonymous (which has a similar approach to Alcoholics Anonymous), where you can find a sponsor to help you get through the tough moments when you have the urge to smoke. There are even apps that can provide support and accountability. Check out EasyQuit, Pelago, Kwit and Smoke Free in your app store.
Figure Out What Works
So, you've made the decision to quit, you've set your date and you've notified family and friends. But what tools do you need to make your resolution stick? According to the MD Anderson Cancer Center, a two-pronged approach that includes counseling and medication works best.
Smoking cessation medications like Chantix (varenicline) and Wellbutrin (bupropion) can ease nicotine withdrawal symptoms and reduce cravings. These are available by prescription only; talk to your physician to see if they are right for you. Nicotine replacement therapies, like gum, patches and lozenges, are available over the counter and work by giving your body small amounts of nicotine, which helps with cravings.
In combination with medication, counseling can help you cope with the stress, setbacks and triggers that come when a person quits smoking. "Finally, somebody understands the struggle they're going through," says Maher Karam-Hage, M.D., medical director of the Tobacco Treatment Program at MD Anderson. "Someone is acknowledging that it's not a simple thing to quit. That is very helpful."
Trained counselors can help you develop problem-solving and coping strategies, like deep breathing and mindfulness, to change your behaviors and also pinpoint your triggers.
Spot Your Triggers and Beat Your Cravings
One of the trickiest parts of quitting is figuring out how to navigate the inevitable bumps in the road that make you want to pick up a cigarette again. Certain times of day, places and even some foods can spark a strong urge to smoke. Experts call these triggers — and unfortunately, there can be many.
Keep a journal for a week before your quit date, and record the times you light a cigarette. Note the time of day, how intense the craving is, what you're doing, who you're with and how you feel. Review your personal triggers and take a moment to reflect on the company, situations and feelings that have you reaching for a cigarette.
Then, try to outsmart your triggers by rewiring your brain to have a different association. For example, if you associate your morning cup of coffee with smoking, switch to tea or hot chocolate for a while. If you're used to lighting up after dinner, make it a habit to brush your teeth or eat a mint right after eating, so you're creating a different association. Chewing gum, sucking on a favorite candy, and keeping your hands occupied by doodling, knitting, squeezing a stress ball or texting a friend can also help develop new associations, suggests The Monday Campaigns.
Set Realistic Goals and Celebrate Milestones
Along your journey to quit smoking, remember to be kind and patient with yourself. Acknowledge that quitting a nicotine addiction is extremely difficult, and give yourself a pat on the back for your day-to-day progress.
Start small, maybe with a few smoke-free hours in the beginning, and gradually build up to a week or longer. Reward yourself with activities or practices that fill your mind and soul, like cracking open that book you've been wanting to read, going to see that new movie everyone is raving about, indulging in a delicious chocolate treat, or reorganizing your home space and lighting new candles that bring a calming aroma.
Expect Emotional Turbulence
When you quit smoking, expect a time of stress, anxiety and mood swings. But hang in there! Research shows that people who quit smoking eventually experience a decrease in anxiety, stress and depression, compared with those that smoke.
In the short term, though, you can expect to experience irritability because of nicotine withdrawal, and possibly depression and fatigue. During this delicate time, be as kind to yourself as possible, and remember the importance of reaching out to loved ones, exercising, eating regular and nutrient-dense meals, getting seven to nine hours of sleep per night, and setting boundaries to preserve your energy and sanity.
Finishing the Journey
Quitting smoking is really hard, but you can do it, and it is worth it. Once you understand your motivations, build a strong support system, figure out what quitting strategies work for you, identify your triggers, set realistic goals and address your mental health, you'll have unlocked the key to success, and you'll be on your way to a happier, healthier and more fulfilling life.
These articles are intended for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment and are not intended to treat or cure any disease. Never disregard professional medical advice or delay in seeking it because of something you have read in these articles. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise or medication regimen.