Smoking Cessation Program

You have the best chance of quitting if you plan ahead. These strategies will help you stay motivated to overcome challenges on your path to living tobacco free. Follow these steps to make your own quit plan.

Whether you have smoked for 20 years or just a few, it is never too late to quit. Pick a date to quit and mark it down to remind yourself every day of the important first step you have taken to improve your health.

Remove all reminders (ashtrays, extra cigarettes, tobacco, lighters, matches, etc.,)  from your home, car and workplace. Knowing what objects or situations trigger you to use tobacco can help you avoid these while you are quitting and help you stay tobacco-free.

Look where and when you use tobacco and come up with alternatives. For example, if you use tobacco in the morning before work, try watching the morning news, reading the paper or doing a crossword puzzle. If you use “dip” or “chew” after a meal, try taking a walk or calling a friend instead.

Chances are you will experience withdrawal symptoms for a few weeks. These may include: craving for nicotine, difficulty concentrating, tingling in your arms or legs, hunger, coughing and upset stomach. Withdrawal symptoms will likely decrease over time. Talk with your medical provider about ways to curb the urge to use tobacco by using a nicotine replacement therapy (patch, gum, inhaler, lozenge, spray) and/or other medications.

Some people say that they use tobacco a lot when they are bored and have little to do. One of the best strategies to help you quit and stay tobacco-free is to increase your daily physical activity. You don’t have to become an athlete or join a gym. Activities such as walking, gardening or cleaning your house are all good options.  Exercise is also a great way to relax and stay in shape.

Many tobacco users make several attempts to quit before kicking the habit for good. A slip-up doesn’t mean you can’t quit.

Quitting can be difficult because tobacco contains nicotine, which stimulates the pleasure centers in your brain and becomes highly addictive. When you stop using nicotine, you may experience physical withdrawal symptoms that make you want to start smoking or using tobacco again. After a slip-up, get back on track and don’t give up. Try to identify the trigger and plan a way to address it next time.

Making a healthy lifestyle change is cause for celebration. Reward yourself for meeting regular goals such as the first day, week and month that you have stayed tobacco-free. These can be small treats such as buying new clothes or going to a special dinner or sports event. Stay positive and keep focused on your life ahead.

Help is available. Tackling tobacco is a great challenge. But you don’t have to do it alone. Enlist the help of friends and family. Talk with your medical provider.