Tips For People Who Want To Quit Smoking

There is no one right way to quit smoking. However, people who succeed at quitting consistently do the following things:

1. Set a quit date.

Setting a date too far in the future allows time to talk yourself out of quitting. To increase your odds of success, set a quit date for some time within the next 30 days. This gives you a sense of urgency and still allows time to prepare for the change.

You might find it helpful to choose a date with personal significance -- perhaps your birthday or wedding anniversary. In any case, circle the date on your calendar and commit to making it the start of a smoke-free life. Also announce your decision to friends and family.

2. Create a quit plan.

According to federal guidelines for smoking cessation issued in 2000, people who want to quit smoking should have access to nicotine replacement therapies. These include the nicotine inhaler and nasal spray (available by prescription) and nicotine gum and the nicotine patch (available by prescription and over the counter). In addition, non-nicotine medication such as bupropion, an antidepressant, can ease withdrawal.

Remember that medications deal only with the physical aspects of quitting tobacco. Their main purpose is to reduce the symptoms of nicotine withdrawal so that you can deal with the psychological aspects of nicotine addiction. In fact, a study published in the Journal of the American Medical Association (Sept. 11, 2002) suggests that nicotine replacement therapy when used without counseling may be ineffective.

To get psychological support for quitting, sign up for a smoking cessation program or join a support group, such as Nicotine Anonymous. You can also consider residential treatment. Only a few such programs are available, but they can boost quit rates.

Barry McMillen, supervisor of Nicotine Dependency Treatment Services at Hazelden, directs a seven-day residential program for smokers called Your Next Step. "Smoking is an addictive process with daily rituals around tobacco products," said McMillen. "Residential treatment goes beyond nicotine replacement to look at the whole process of tobacco recovery."

Dr. Michael Fiore, director of the Center for Tobacco Research and Intervention at the University of Wisconsin, Madison, underscores the need to combine medication and psychological support. "Insurance coverage for smoking cessation treatment leads to greater utilization and more people ultimately quitting," said Fiore. He adds that help lines for smokers who want to quit "appear very effective and are a powerful way to reach underserved segments of our society."

3. On your quit day, stick to your plan.

Following these suggestions can help:

Get rid of all items related to smoking-cigarettes, lighters and ash trays.
Drink lots of water and juice.
Eat healthful snacks such as raisins or carrots.
Stay active with exercise, work or hobbies.
Call a friend who's quit smoking or a help line for smokers.
Participate in a smoking cessation class, counseling session, or support group.
Avoid places where people smoke.
4. Keep trying.

Remember that many smokers make several tries before they succeed at quitting. If you're trying to quit and it's not working, then ask for help.

"One of the main things that people who try to quit smoking often do is isolate themselves," said McMillen. "They don't tell anybody what they're doing, and they don't try to get help. HMOs are now taking a more positive look at treatment for nicotine dependence. The bottom line is that if you want to take the opportunity, there is help available."

For help in quitting, contact the American Cancer Society (800-227-2345 or http://www.cancer.org/) to receive a copy of "Set Yourself Free," a pamphlet about quitting smoking. You can also contact the following organizations:

American Heart Association, 800-242-1793, http://www.americanheart.org/
American Lung Association, 800-586-4872, http://www.lungusa.org/
Nicotine Anonymous, 415-750-0328, http://www.nicotine-anonymous.org/
--Published November 18, 2002




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Alive & Free is a health column that provides information to help prevent substance abuse problems and address such problems. It is created by Hazelden, a nonprofit agency based in Center City, Minn., that offers a wide range of information and services on addiction. For more resources, email or call Hazelden at 800-257-7810 (outside the US 651-213-4200).
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T Lewis~~