Preparing to Quit Smoking
Quitting smoking is one of the most important health decisions you can make. Research shows that preparation significantly increases your chances of success. Here's how to get ready:
- Set a quit date: Choose a date within the next two weeks to give yourself time to prepare without losing motivation.
- Identify your triggers: Keep a smoking journal to track when and why you smoke. Common triggers include stress, social situations, after meals, or with coffee or alcohol.
- Build your support system: Tell friends, family, and coworkers about your plan to quit and ask for their support.
- Remove smoking reminders: Before your quit date, clean your house, car, and workspace to remove the smell of smoke. Discard cigarettes, lighters, and ashtrays.
Medication Options for Quitting
FDA-approved medications can double or even triple your chances of quitting successfully by reducing withdrawal symptoms and cravings.
Nicotine Replacement Therapy (NRT)
NRT provides controlled amounts of nicotine without the harmful chemicals in cigarettes:
- Nicotine patches: Deliver a steady dose of nicotine through the skin over 16-24 hours.
- Nicotine gum: Provides short-term relief from cravings when chewed according to directions.
- Nicotine lozenges: Dissolve in the mouth, releasing nicotine for immediate relief.
- Nicotine inhaler: Delivers nicotine through a mouthpiece, partially addressing the hand-to-mouth habit.
- Nicotine nasal spray: Provides the fastest delivery of nicotine for immediate craving relief.
Prescription Medications
Non-nicotine prescription medications work in the brain to reduce cravings and withdrawal symptoms:
- Varenicline (Chantix): Blocks nicotine receptors while partially stimulating them, reducing both cravings and the pleasure from smoking.
- Bupropion (Zyban): Originally an antidepressant, it helps reduce cravings and withdrawal symptoms by affecting dopamine and norepinephrine in the brain.
Behavioral Strategies for Success
Combining medication with behavioral strategies provides the best chance of quitting successfully:
- Delay tactics: When a craving hits, wait 10 minutes. Cravings typically peak at 3-5 minutes and then subside.
- Deep breathing: Practice slow, deep breaths to reduce stress and anxiety during cravings.
- Distraction: Have a list of quick activities to distract yourself during cravings, such as calling a friend, taking a walk, or playing a game on your phone.
- Drink water: Staying hydrated helps flush nicotine from your system and can help with oral fixation.
- Develop new routines: Change habits associated with smoking, such as taking a different route to work or drinking tea instead of coffee.
Managing Withdrawal Symptoms
Withdrawal symptoms typically peak within the first week and gradually decrease over 2-4 weeks. Here's how to manage common symptoms:
- Irritability and anxiety: Regular exercise, meditation, and deep breathing can help reduce these symptoms.
- Insomnia: Avoid caffeine after noon, establish a regular sleep schedule, and create a relaxing bedtime routine.
- Increased appetite and weight gain: Stock up on healthy snacks, increase physical activity, and drink plenty of water.
- Difficulty concentrating: Break tasks into smaller steps, take regular breaks, and be patient with yourself.
- Coughing: This is actually a positive sign that your lungs are healing. Stay hydrated and use cough drops if needed.
Handling Relapse
Most people make several quit attempts before succeeding permanently. If you slip up:
- Don't view it as a failure, but as a learning opportunity.
- Identify what triggered the relapse and develop a plan to handle that trigger differently next time.
- Recommit to quitting immediately rather than waiting to "start over."
- Remember that each quit attempt increases your chances of long-term success.
Long-Term Strategies for Staying Smoke-Free
Once you've quit, these strategies can help you maintain your smoke-free status:
- Celebrate milestones: Acknowledge your achievements at 1 day, 1 week, 1 month, and beyond.
- Track your savings: Calculate how much money you're saving and plan a reward with some of those funds.
- Notice health improvements: Pay attention to improvements in breathing, taste, smell, and energy levels.
- Develop healthy coping mechanisms: Regular exercise, meditation, and hobbies can provide healthy alternatives to smoking.
- Maintain your support network: Continue to engage with supportive friends, family, or quit-smoking groups.
Remember that quitting smoking is a journey, not an event. With the right preparation, tools, and support, you can join the millions of former smokers who have successfully quit and are enjoying the health benefits of a smoke-free life.
