What You Need to Do to Quit Smoking: Top 15 Tips

Smoking causes lung cancer, period. Smoking also posts an increased risk for several other types of cancer including bladder, mouth, pharynx, larynx, esophagus, pancreas, kidney, colon, bladder, and cervix, as well as for other illnesses including coronary heart disease. In addition, Smoking causes cancer of others that are passive smoking or “secondhand smoking” via inhaling carcinogens released from cigarette smoking. Smokers might know how bad smoking is for themselves and to others, but the problem is — hard to quit.

There are numerous methods out there to assist you to quit smoking. Based on ACS’ Deciding how to quit: A smoker’s guide, we have summarized a variety of tips here to help you quit.

1. Have will power to quit. As illustrated in the Smokers’ Formula, you will live longer and stay healthier – and so will your family. There is a long list of reasons to quit smoking, from becoming tired of hearing all the bad news to the high prices you pay financially and health wise. However, this one is worth pondering --- “maybe your 5-year-old daughter has come home from school asking why you want to kill yourself – and her, too”. What a vivid picture of reality! So, motivate yourself.

2. Recognize the consequences of double pollution to our environments. When you smoke, the cigarette releases more than 50 known carcinogens (i.e., cancer-causing substances) into the air and into your lungs, which is the first pollution. Toxic cigarette butts on the ground or the shoulders of highways will be flushed by rain into the gutter/sewer systems, thereby contaminating our water, which is the second pollution. Do you want to be guilty for such damage?

3. Be patient and persistent. Smoking is an addiction, yet you can succeed in breaking the habit if you stick with your resolution. In general, there are 2 common approaches to stop smoking; one is gradual withdrawal (i.e. cutting down on cigarettes over time and finally stopping), and the other is “cold turkey” (i.e. quitting smoking all at once). Choose whatever works for you. Be prepared for more than one quitting attempt.

4. Set a firm “quit date”. Just like working towards a project’s deadline, make sure not to delay it. This date should be no longer than 4 weeks from the time you begin cutting down, seriously.

5. Use nicotine replacement therapy and/or get prescribed bupropion or varenicline to help. It’s important to check with your doctor whether these medications are right for you first. These medicines are safe and effective for most people, available as gum, lozenges, a skin patch, nasal spray, or an inhaler. “Set Yourself Free” even presents a chart to describe each type of nicotine replacement therapy to help smokers quit. http://www.cancer.org/downloads/GAHC/HP_set_yourself_free.pdf

6. Plan strategically. Understand your own smoking patterns, set a target date for quitting, resist urges or cravings to smoke, avoid smoking triggers, consider alternative activities to smoking, manage to relax and reduce stress, limit weight gain and handle any setbacks after quitting. Also, combine with a healthy diet by eating more fruits, vegetables and drinking a lot of water.

7. Seek help from professionals and other recourses, including books, videotapes, audiotapes, and programs or workshops designed to help you quit.

8. Have preventative strategies for potential problems. One problem is that many people begin to smoke more, not less, if they start having cravings. Well, before lighting up another one, how about getting out your calculator to see how tobacco companies have manipulated you and millions of others in health and financial costs?

9. Exercise or engage in physical activity. It can make a big difference not only in quitting smoking, but also in your general well-being. Without mentioning its effects on stress relief, physical activities like riding a bike, swimming, or lifting weights keep you from smoking. Pick several activities you like and rotate them to keep you from boredom.

10. Get support from others, including your family, friends, and coworkers who don’t smoke, and other non-smokers as well. Stop-smoking support groups are also your allies or resources where you may team up with a “go quitting buddy”. Telephone counseling programs or one-on-one counseling may work for you too.  Remember, don’t go it alone.

11. Join an online chat group to stop smoking. Make sure to go for some reliable and helpful sources, such as ACS “Tobacco and Cancer" or "Guide to Quitting Smoking", SmokeFree.gov , Quitnet ,  and others as directed. One caution with the Internet: be skeptical about any “guarantees” that you’ll quit smoking.

12. Take special caution. Particularly pregnant women, nursing mothers, and individuals under the age of 18 should get medical advice before using any kind of nicotine replacement therapy or bupropion or varenicline.

13. It’s always a good idea to check with a health care professional if you consider quitting. Guidance and support from your physician is a proven way to better your chances to quit. You can benefit from review of your personal health history, reasons to quit that you might not have thought of, tips and follow-up assistance, as well as new methods.

14. Try other alternative therapies. These methods include acupuncture, hypnosis, herbal and homeopathic remedies, and vitamin therapy; however, the effectiveness is controversial. Do diligent research before you invest any effort and money.

15. Reward yourself, because you won the battle to fight addiction! After quitting, go for your favorite treats from time to time, and/or have a party to celebrate your “new birthday” or the milestones of your journey. You and others will be proud of what you have done for yourself and loved ones.

Nothing worked? Yes, you still can! — as long as you resolve to stop smoking. Knowledge is power and free, in contrast to tobacco smoking. There are a lot of FREE materials available online and offline. Research them and create your own workable technique(s) or tip(s), or even your own inspirational story!

Best of luck!

Reference:
American Cancer Society: Deciding how to quit: A smoker’s guide.