- How to Quit Smoking
- What Are Tips to Quit Smoking?
- Guide
Quitting smoking is a process. The four stages of quitting smoking include contemplation (thinking about quitting but not ready to quit), preparation (getting ready to quit), action (quitting), and maintenance (remaining a non-smoker).
Smoking and using tobacco products, such as cigars, e-cigarettes, and smokeless tobacco, can cause or worsen numerous diseases and conditions. Smoking is responsible for about 90% of lung cancer deaths and about 80% of deaths caused by chronic obstructive pulmonary disease (COPD).
Nicotine is a chemical in cigarettes that causes physical addiction. In addition, smoking can also become a habit that is linked with social activities, making it difficult for many smokers to quit.
Most people have to attempt to quit smoking multiple times before they finally quit for good. Use of counseling or medication increases the chances of successfully quitting smoking but the combination of both is more effective.
There are usually four stages smokers go through in the process of quitting, which include:
- Contemplation (thinking about quitting but not ready to quit)
- Smokers consider quitting smoking in this stage, but they plan to do it sometime in the near future (probably six months or less)
- They believe smoking is a problem and they are open to identifying obstacles that prevent them from quitting
- Preparation (getting ready to quit)
- The decision to quit has been made at this stage
- Smokers understand the negative aspects of smoking outweigh any positives and they begin taking steps toward quitting, for example:
- Smoking fewer cigarettes
- Setting a date to quit smoking for good
- Action (quitting)
- People actively try to stop smoking
- Use of short-term rewards to stay motivated
- Turning to family, friends, and others for support
- Making a commitment to themselves
- Making concrete plans to deal with pressures that could lead to slips
- Smokers need the most help and support during this stage, which can last up to six months
- People actively try to stop smoking
- Maintenance (remaining a non-smoker)
- In this stage, former smokers have learned to handle temptations to smoke and can cope with stress, boredom, and social pressures without smoking
- They may occasionally slip and have a cigarette, but they learn from it to ensure it won’t happen again
- This provides a sense of control and allows the person to stay smoke-free
What Are Tips to Quit Smoking?
The American Lung Association has the following tips for quitting smoking:
- Focus on what motivates you
- It’s normal for motivation to come and go, so figure out ways to increase your motivation when you feel overwhelmed or down
- Build confidence
- Come up with ways to increase confidence levels
- Make and achieve a series of small goals
- Visualize successes
- Have the tools ready for any situation
- Come up with ways to increase confidence levels
- Manage stress
- Smokers often smoke to manage stress, distress, and negative emotions
- Come up with other ways to manage these feelings
- Find out what non-smoking friends do to manage stress
- It's never too late to quit
- Quitting smoking at any age improves longevity and quality of life
- Quitting saves money
- You may inspire others to quit smoking
- Learn from past experiences
- Most people have tried to quit before and these experiences can help you figure out what works and what doesn’t for the next time
- Think of the past attempts as steps on the road to future success
- What worked, what didn't work, and what might you do differently this time?
- You don't have to quit alone
- Tell friends and family you're trying to quit
- Enlist their support to help make the process easier
- The American Lung Association and other groups are also available for assistance
- Stop smoking aids (medications) are safe and effective and will help you quit and stay quit when used properly
- There are seven Food and Drug Administration (FDA)-approved medications that include:
- Nicotine patches
- Gum
- Lozenges
- Inhalers
- Nasal spray
- Varenicline (Chantix)
- Bupropion (Zyban)
- The medications help with withdrawal symptoms, urges, and cravings, but do not help with the habit or with managing stress or negative emotions
- The medications do not replace all that smoking used to do for you
- Follow the directions and use the medications along with other tools for quitting
- Talk to your doctor for recommendations
- There are seven Food and Drug Administration (FDA)-approved medications that include:
- Every smoker can quit
- Each quit attempt is a little different
- Find the right combination of tools, medications, and support for you, and keep trying
