On November 17th, Americans across the country will be encouraged to kick the tobacco habit once and for all. It is the 36th Great American Smokeout, sponsored by the American Cancer Society and celebrated with rallies, parades, stunts, and “cold turkey” menu items in schools, workplaces, towns, and legislative halls. This year, several SCA locations are honoring this event by providing information and opportunities to employees interested in a tobacco-free life.
Tobacco use is the leading cause of preventable illness and death in the United States. It causes many different cancers as well as chronic lung diseases, such as emphysema and bronchitis, and heart disease. Tobacco use causes many other harmful effects throughout the body, including making it harder for diabetics to control their blood sugar.
There are many ways to quit tobacco use and it generally takes multiple attempts to quit for life. If you’ve been unsuccessful in the past, the good news is that you are one try closer to the last one. Perhaps you weren’t fully committed to quitting, or you were using a method that was not a good fit for you at the time. Interestingly, even trying to quit is good for your health, even if it takes you several attempts to ultimately be successful! Below are some things for you or your loved ones to consider about the process of tobacco cessation.
DECIDING TO QUIT
Only you can know if you are ready to quit. The American Cancer Society suggests some questions to ask yourself about why you want to quit:
· Are you worried that you could get a smoking-related disease?
· Do you really believe that the benefits of quitting outweigh the benefits of continuing to smoke?
· Do you know someone who has had health problems because of their smoking?
· Are you ready to make a serious try at quitting?
If you’re thinking about quitting, the next step is setting a date. If you want to quit along with Americans all around the country, you might want to choose this November 17th!
SETTING A DATE
You may want to choose a date that has special meaning. If it isn’t the Great American Smokeout, perhaps it is a birthday, anniversary, holiday or just a date when you think you will be ready. Many people like to quit on a Monday or another workday when they will have a lot to keep them busy and distracted. Give yourself enough time to prepare, but not enough time to talk yourself out if it. Mark the date on your calendar, tell people you know, and make a strong commitment to yourself that you will quit on that date.
MAKING A PLAN
There are many ways to quit smoking, including:
Cold Turkey. This is a term for giving up all tobacco and nicotine products at once. People who are quitting cold turkey should throw away all cigarettes, ashtrays, and other tobacco paraphernalia in preparation for their quit date.
Gradual Reduction. Your quit date might be the day you start cutting back on the amount of tobacco you use. If so, set a clear plan for how you will continue to decrease your consumption and set another date when you will be finished with tobacco completely. You may also choose to gradually cut back during the week or two prior to your quit date and then stop completely on the date you’ve chosen. Be clear with yourself. Mark it in detail on your calendar and be fully committed to your plan.
Nicotine Replacement. Some people give up cigarettes or smokeless tobacco completely, but use a nicotine replacement method to ease withdrawal symptoms and gradually cut back on their nicotine reliance. If this is your method of choice, be sure to have the gum or patches ready for your chosen quit date and to get proper instruction from your doctor about using them safely. You should also throw away all tobacco products, as they should NEVER be used in conjunction with nicotine replacement.
Prescription Medication. If you plan to use a prescription, you will have to start taking it in advance of your quit date. Make an appointment to speak with your doctor right away, so that you are prepared for your quit date.
Other Methods. Many people have successfully quit tobacco using other methods, including hypnotherapy, acupuncture, meditation and yoga. While there is some research to suggest these techniques can be effective, it may be dependent on the specific approach and/or the instructor/therapist. If you are interested in using one of these methods, ask about the individual’s training, philosophy and their success rate with other clients.
THINGS TO CONSIDER
Stress. Many people use tobacco as a way to cope with stress. If you are trying to quit, you will need to find new ways to cope with stress. Try making a list of things you can do when you feel stressed instead of using tobacco. This might include talking with a friend, going for a drive, or listening to good music. Try to choose a time to quit that is not very stressful and do what you can to minimize your stress in the days and weeks after your quit date.
Associations. If you use tobacco, you probably connect certain places, people and activities with your habit, such as television, old school buddies, or barbecue. In the beginning, you may want to limit your exposure to these associations. You may also want to think about things you will do to prepare for these activities, like bringing chewing gum, knitting or another distraction to keep you busy.
Exercise. Exercise can help to relieve stress and it can give you something to do instead of using tobacco. Exercise also makes people feel healthier and less likely to sabotage their quitting efforts. If you were a smoker, you will also notice that your lungs start to heal which makes exercising easier and more enjoyable. Because many people tend to eat more when they quit, exercise is also a good way to manage your weight and avoid excessive weight gain after you quit.
According to the Surgeon General, “Quitting at any time gives your body a chance to heal the damage caused by tobacco. It’s never too late to quit, but the sooner you do it, the better.”
For more individual assistance with tobacco cessation, contact your family doctor, plant nurse, or employee assistance program.
RESOURCES FOR SMOKING CESSATION
OTHER RESOURCES:
RESOURCES FOR SMOKELESS TOBACCO CESSATION
OTHER RESOURCES:
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