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Most people know cigarette smoking isn’t healthy. Still, many people find it difficult to cut down on the number of cigarettes they smoke, let alone give up cigarettes altogether.
Cigarettes contain nicotine, a drug that creates physical dependence in almost everyone who takes up smoking. Some smokers also develop an emotional dependence on cigarettes. Whenever they feel anything—boredom, loneliness, anger, excitement—they turn to cigarettes for either comfort or celebration. There is also a social side to smoking. Some smokers form a bond when they share a pack of matches or sit together in a smoking area.
While it’s easy to come up with reasons and excuses for continuing to smoke, most people admit there are good reasons to quit using tobacco. For one, when you stop smoking, your health improves almost immediately. You also save money. And you no longer need to waste your time searching for a “smoking area” in our increasingly antismoking world.
Most smokers who are serious about quitting succeed at giving up tobacco. Many quit the first time they try. Others take longer to let go of their habits.
If you’ve made a decision to give up smoking cigarettes but aren’t sure how to quit, try these six-steps for living cigarette-free.
Make a list of reasons why you want to quit smoking
Sit down with a pen and paper and jot down your reasons for wanting to be cigarette-free. For example, you might write down something like this:
I want to quit smoking so I can:
improve my health
breathe better and be able to start jogging again
save the $200–$300 I spend on cigarettes every month
protect my family and friends from second-hand smoke
Think about why you smoke
Reflecting on your smoking patterns will help you figure out which situations and feelings trigger your desire to smoke. Ask yourself these questions:
When and why did I start smoking?
When do I usually smoke? After eating? When stressed out? When socializing? When drinking alcohol?
What am I usually thinking about and feeling when I reach for a cigarette?
How do I usually feel while I’m smoking?
How do I usually feel after finishing a cigarette?
Stay positive
Don’t give up on your decision to quit, even if you end up having a cigarette or two. Instead, think about why you smoked. Were you hungry? Angry? Lonely? Plan how you will handle those feelings or situations if they happen again. Start your ‘quit smoking plan’ again and believe that you will one day live cigarette-free.
Choose a quit-smoking date
Choose a date for your first no-smoking day. Write the date down on five pieces of paper and post them in plain view around your house. Tell three people you see daily (or almost daily) about your plan. Doing so may give you the extra pressure of accountability needed to stick to your
quitting date.
Make a quit-smoking plan
Think of new ways to both soothe yourself during times of stress and celebrate during social occasions. For example, if you usually take a smoke break when things get heated at work, plan to go for a brisk walk around your building instead. If you like to smoke when chatting with your friends over coffee, find places to hang out that don’t allow smoking, inside or out.
Prepare for tough times
Another part of your plan should involve preparing for how you will deal with the withdrawal symptoms and cravings that you may experience. Make a list of supports and suggestions that you can resort to during rough times. Here are some ideas:
Find someone caring and understanding to talk to when you have a craving for a cigarette.
Read self-help books that feature stories about smokers who have successfully stopped smoking.
Talk to your doctor about nicotine replacement therapy (nicotine patches or gum) and options regarding counseling or support services.
Eat well and exercise to help maintain good mental and physical health.
For more tips on how to quit smoking and live cigarette-free, click or call QuitNow, BC’s smoking cessation support service: http://www.quitnow.ca/ or 1–877–455–2233 (toll-free, 24 hours a day).
For more information about tobacco and other drugs, visit www.heretohelp.bc.ca or
www.carbc.ca/.
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