Trying to kick the tobacco habit is easier said than done. On average 68.8 percent of all smokers want to quit completely and millions try every year. So why is it so hard to quit?
The answer is nicotine. When you stop smoking, your body will begin experiencing withdrawal symptoms, and these symptoms have both physical and mental components. Tobacco smoke contains a deadly combination of 7,000 different chemicals, which cause the body to yearn for them in a very intense way. This is withdrawal.
If that weren’t bad enough, the mind is asked to give up a habit that has been exercised every day for a long time. Any habit is hard to break, but a habit such as smoking, is exponentially harder. So can it be done? You bet, millions of people have done it and you can too.
1Know Why You Want To Quit. To get motivated you need a powerful reason to quit. Choose a reason that will outweigh the urge to light up.
2Don’t Go Cold Turkey. Ninety-five percent of those who try to stop smoking without therapy or medication end up relapsing.
3Nicotine-Replacement Therapy. The craving can be overwhelming, “just one more,” will ring in your ears until you can’t stand it. Studies show that nicotine gum, lozenges or patches can double your chances of quitting tobacco successfully.
4Ask About Prescription Pills. There are other medications that can help you stop smoking that do not contain nicotine. In addition, you might need help with depression or other symptoms of withdrawal.
5Don’t Do It Alone. It doesn’t matter what you are attempting to do, encouragement makes a big difference. Tell your friends and family, join a support group or see your doctor about behavioral therapy.
6Manage Stress. One reason that people smoke is that they feel (erroneously, as it turns out), that smoking helps them relax. Once you give up the nicotine habit, you will need another way to cope with stress. Also, try avoiding stressful situations during the first few weeks after you stop smoking.
7Avoid Alcohol And Other Triggers. Alcohol may boost the urge to smoke with some people, but with others it may be coffee, food or riding in the car. Find something else to do, like chewing gum or brushing your teeth.
8Clean House. Get rid of anything that may smell of smoke, you don’t need any reminders.
9Get Moving. Physical activity has been proven to ease withdrawal symptoms, so next time you feel the urge, put on your sneakers and walk the dog.
10Eat Fruits And Vegetables. A Duke University study found that these can actually make cigarettes taste terrible. Also, don’t try to diet at the same time as you are trying to quit smoking. Too much deprivation can backfire on you.
11Reward Yourself. In addition to all the health benefits of quitting giving up cigarettes will save you a ton of money. Reward yourself for your hard work and persistence and spend at least part of your savings on something fun.
Ronald Henson RN, Psychiatric Nurse Specialist for Ozark Health Home Care in Clinton, Ark.
