Persistence is the key to quitting smoking

By: Jonathan Krejci, Ph.D., in Collaboration with Gloria N. Beck
   "Quitting smoking is easy. I’ve done it a thousand times."
   Maybe you’ve tried to quit smoking, and like the writer who coined that phrase (Mark Twain), you’ve tried it more than once. If so, you’re not alone. The fact is, quitting smoking is not easy, and often takes more than one attempt — but the results are well worth the effort.
   We’ve all heard the statistics: Nearly 1 out of 5 deaths in the United States each year (more than 440,000) are smoking-related. Aside from cancer, tobacco use also causes heart disease, stroke and pulmonary diseases.
   So why do so many smokers persist in lighting up? A simple answer is addiction. Tobacco smoke contains nicotine, an addictive substance. Breaking the chemical dependency is part of the quitting process. It is normal to experience nicotine withdrawal.
   Withdrawal symptoms commonly include sadness, depressed mood, lack of energy, insomnia, anxiety, irritability, restlessness, difficulties with concentration, increased appetite and fierce cravings for cigarettes. While this may be physically uncomfortable, these symptoms are only temporary.
   In addition, people typically experience severe psychological withdrawal. They are attempting to eliminate a behavior that has accompanied nearly every aspect of their daily life. Waking up in the morning — when nicotine withdrawal may be the strongest — triggers a desire to smoke. So does the first cup of coffee in the morning. Other common triggers include driving and talking on the phone.
   Frequently, smokers use cigarettes as a coping strategy. They may see cigarettes as a way to relax, relieve hunger, concentrate, socialize with others and cope with boredom, sadness or anxiety. In addition, smoke breaks provide an opportunity for "down time" that may help smokers to relax. While this seems to make sense, research has shown that when smokers quit, stress levels do not increase.
   While quitting is not easy, the benefits are worth the effort. People who quit before the age of 35 can avoid 90 percent of the health risks associated with tobacco, according to the American Cancer Society. Even those who quit later in life can significantly reduce their health risks. As an added bonus, the average one-pack-a-day smoker can save as much as $2,000 per year by quitting.
   The American Cancer Society’s Great American Smokeout will take place Thursday, Nov. 17. Join thousands of smokers across the country who will decide to quit.
   There is no right or wrong way to kick the habit, just the way that works best for you. No matter what method you choose for quitting — going cold turkey, gradually weaning yourself off cigarettes or using a stop-smoking aid — it’s important to take it one day at a time and forgive yourself any missteps along the way.
   Success often takes multiple quit attempts. If you do relapse, use the experience as a tool and examine what worked. Then revise your strategy and improve your chances of success on the next attempt. Remember, if you never try and fail, you will never try and succeed.
   Here are some additional tips:

  • Set a quit date. Choose a date within the next month. Allow enough time to prepare to quit, but not enough time for you to change your mind. Mark the date on your calendar and tell family and friends.
  • Identify your smoking triggers. Make a list of what triggers you to smoke so you can strategize how to manage these situations.
  • Talk to your physician. Prescription medications and over-the-counter gums, lozenges and patches can lessen withdrawal symptoms and make quitting more likely. Remember: It is the smoke that is dangerous, not the nicotine.
  • Get support from your family and friends. Let them know you are quitting and need their help, patience and understanding. Having someone sit with you and talk you through cravings can greatly improve your success.
  • Join a smoking cessation program. Behavioral counseling and support can double your chances for success.
  • Have healthy snacks available. Carrot and celery sticks, fruit and sugarless gum are not only good for you, but keep your hands and mouth busy when you crave a cigarette.
  • Deal with cravings using the American Cancer Society’s four D’s:
  1. Drink plenty of water.
  2. Take deep breaths during cravings.
  3. Do something else.
  4. Delay — and the urge will pass.
  • Exercise. People fear weight gain when considering quitting. However, most successful quitters gain 7 pounds or less. This relatively low weight gain is frequently a result of an increase in exercise, rather than a drastic reduction in caloric intake. Exercise not only makes controlling your weight easier, it gives you more energy and helps keep your mind off smoking.
  • Keep your guard up. Withdrawal symptoms usually disappear within three to four weeks. However, urges to smoke can appear at any time, when you least expect them.

   For more information, visit the American Cancer Society at www.cancer.org or the New Jersey quit line at www.NJQuitNet.com or (866) NJSTOPS.