Not sure where to start? First, it’s a good idea to understand why you want to quit smoking. Recognizing your own reasoning can help you use the right tools and be successful. Knowing the benefits of quitting smoking can be a huge motivator as well. It is important to have a good understanding of why quitting may be challenging but that you may be successful when you have a plan in place in case you are faced with common pitfalls. Lastly, be aware of the tools that are available to aid in the process – what they do and how they help.
Reasons people want to quit smoking:
- Friends and Family – smoking impacts the health of those around you. Secondhand smoke is dangerous and can make your friends and family sick.
- Health – quitting is the most important step a smoker can take to improve their own health.
- Cost – smoking is expensive! If a person smokes 10 cigarettes a day it averages out to around $1300 a year spent on smoking (and could be higher depending on where you live).
- Quality of Life – smoking can change the way you taste and smell, smoking can cause a person to miss out on life events (needing to leave a restaurant, house, school, or other public event) due to the need to smoke where it is not permitted, and impact your cardiovascular system.
Health benefits when you quit smoking:
- Risk of heart attack reduced
- Lung function improves
- Coughing and shortness of breath decreased
- Risk of stroke is decreased
- Risk of certain cancers is reduced
Reasons why quitting smoking is hard:
- Fear – One of the most common fears a smoker has is that they will gain weight if they quit smoking. It’s important to talk with a doctor for support. Having healthy snacks available during the quitting process could be helpful in case you are inclined to lean towards foods.
- Triggers – Many common triggers for smoking include stress, alcohol, caffeine, boredom, etc. Having a plan in place to help you through your own personal triggers will be important to being successful.
- Addiction (urges/withdrawal) – It takes 3 months to overcome a nicotine addiction. While quitting, some people may experience sleep disturbances, increased appetite, irritability, and depression. Working with a doctor to help with these withdrawal symptoms can help increase the chances of being successful.
Tool to help you quit smoking:
- Work with a clinician who is willing to utilize the 5 A’s: (Ask, Advise, Assess, Assist, and Arrange)
- Medication including nicotine patches, lozenges, gum, nasal spray, and prescription medications can all help with reducing withdrawal symptoms and cravings.
- Having coping skills that can help with stress relief, to replace smoking, can help you stay motivated.
- Focus on what is motivating you. Knowing your reason for quitting and reflecting on that reason when you’re having a craving can help reduce the chances of smoking again.
- Lean on your support system, someone who you can call when having a craving can help during a low moment in your journey.
- Know that change is possible, it just takes time.
Resources
Association, A. L. (n.d.). I want to quit smoking. American Lung Association. Retrieved April 30, 2023,
from https://www.lung.org/quit-smoking/i-want-to-quit/
Five major steps to intervention (the “5 A’s”). AHRQ. (n.d.). Retrieved April 30, 2023, from
https://www.ahrq.gov/prevention/guidelines/tobacco/5steps.html#:~:text=Successful%20intervention
%20begins%20with%20identifying,Assess%2C%20Assist%2C%20and%20Arrange.
How long does it take to stop smoking? LiveWell Dorset. (2020, April 27). Retrieved April 30,
2023, from https://www.livewelldorset.co.uk/faq/stop-smoking/how-long-does-it-take-to-
stop-smoking/#:~:text=The%20average%20timescale%20for%20people,approximately%20take
s%20to%2C%20quit%20smoking.
