Kicking the tobacco habit is hard, but a plan makes the process easier. Here are five steps to help, from National Jewish Medical and Research Center.
1. Get ready
-Set a quit time, picking one that’s not overly stressful.
-Change your environment, removing all cigarettes and ashtrays at home, in your car and at work.
-Start exercising regularly.
-Take up a hobby that requires you to use your hands.
-Review past attempts to quit and think about what worked and what didn’t.
-Once you quit, don’t smoke. Not even a puff.
2. Get support and encouragement
-Tell family, friends and coworkers that you are going to quit and want their support.
-Talk to your doctor, dentist, nurse, pharmacist or other health professional
-Get individual, group or telephone counseling.
3. Learn new skills and behaviors
-Change your daily routine by taking a different way to work, drinking tea instead of coffee, eating breakfast in a different place.
-Find ways to reduce stress such as taking a bath, exercising and reading.
-Drink a lot of water and other fluids.
-Develop a healthier lifestyle by eating good food and exercising three times a week.
-Brush your teeth frequently with a fresh-tasting toothpaste.
– Distract yourself from urges to smoke – talk to a friend, go for a walk, get busy with a task.
-Plan something enjoyable to do every day.
4. Get medicine and use it correctly
-Using pills, gum or patches can double your chance of quitting for good.
-Talk to your doctor or healthcare provider about what to use. Some medications are by prescription; others are available over the counter.
5. Be prepared for difficult situations or setbacks
-If you’re worried about gaining weight, plan meals that are healthy, low-calorie and low- fat. Have healthy snacks available.
-Limit time with other smokers. If your spouse smokes, encourage him or her to quit with you, or to avoid smoking indoors or in the car.
-Avoid alcohol, at least during the first few weeks of quitting.
-Be ready for bad moods, mood swings or depression.
-Find other ways to deal with stress or pressure, such as relaxation and breathing exercises.
More information at njc.org/disease-info/wellness/smoking/index.aspx
