Some Tips to Help You Quit
By Roland Larrabee, M.D.
Aim to Quit Completely
Everyone who quits should aim to quit completely. Most people who return to smoking "cheat" in the first few weeks. In addition, reducing smoking, even by half, does not eliminate the risk for cancer and other health problems. Although smokers take in less smoke and nicotine, the body is still unable to heal itself from the ongoing intake of toxins. Quitting completely is essential to regain good health and reverse adverse effects caused by smoking. It should also be noted that changing to low-tar cigarettes is not a solution. In fact, smokers of these cigarettes tend to inhale deeper, perhaps even increasing health risks.
Create a List
Write down 10 reasons to quit. In addition to health reasons, the list might include having better smelling hair, clothes, and breath; having fewer wrinkles; enjoying the taste of food; saving money; and not supporting the tobacco industry. Read the list often to help stay motivated.
Decide on a Specific Quit Date
Some people find it helpful to choose a particular date to quit when little or no stress is anticipated for at least the first three days. Women affected by PMS should avoid quitting right before their periods. It may help the smoker to write out a quit contract, putting the date on paper, and getting a friend to cosign. Involving others can offer the smoker even more incentive to quit. The smoker should also discard all smoking paraphernalia on the eve before the quit date, and make plans to stay busy on the day itself, and especially at night, when the urge to smoke will be high. (If smokers lose their nerve on the chosen day, they must not get discouraged but should simply choose another quit date as soon as possible.)
Make an Oath
Take an extreme "sacred" or superstitious oath. (Example: "If I smoke one more cigarette my dog will die.") Although this seems absurd, some people, even well-educated individuals, who have failed all other methods have reported that they quit completely and successfully after taking such an oath.
Let the Body and Mind Heal during Withdrawal
Retreat from the world when cravings become overwhelming: take naps, warm baths or showers, meditate, read novels.
Assist the body in getting rid of nicotine. Drink plenty of water, eat fresh fruits, vegetables, whole grains, and fiber-rich foods. Carrots, apples, and celery are good munching foods.
When cravings occur, hold your breath as long as possible or take a few deep rhythmic breaths.
Use meditation or relaxation and deep breathing exercises. In fact, taking deep breaths when the urge to smoke occurs is a good stopgap measure.
Get Family and Friends Involved
Tell all your friends and family that you've already quit, so you'll be embarrassed if they catch you smoking.
Pay a family member or friend if they catch you smoking. The amount should be large enough ($5 to $20) to be a deterrent, but not so large as to be ridiculous.
If your partner or a friend smokes, try and persuade him or her to quit or at the very least not to smoke around you and others.
Exercise
An enjoyable exercise program is a great asset. Studies continue to show that smokers who exercise, vigorously if possible, can greatly increase their ability to quit smoking, while reducing their risk for weight gain. Move the muscles when craving occurs. Dance, run, walk, jump up and down, stretch, do push-ups.
Yoga is an excellent exercise program for quitting. Older people and anyone with health problems should consult a physician or health care expert before starting such a program.
Maintain a Healthy Diet
Eat plenty of fresh, crunchy fruits and vegetables. This is also a useful way of satisfying oral cravings without adding many calories.
Drink plenty of water and healthy beverages.
Weight gain is a problem when quitting, but you would need to gain 100 pounds to do as much damage to your body as smoking a pack of cigarettes a day. One study reported that a low-calorie diet during withdrawal and for the first few weeks helped women prevent weight gain and improved abstinence significantly compared to those on a normal diet, even when subjects went off this diet later on.
Change Daily Habits
Change the daily schedule, particularly eating times, as much as possible. Eat at different times or eat many small meals instead of three large ones. Sit in a different chair or even a different room, rearrange the furniture.
Find other ways to close a meal. Play a tape or CD, eat a piece of fruit, get up and make a phone call, or take a walk (a good distraction that burns calories as well). For example, if you normally have a cigarette with coffee, drink tea instead or use a different cup.
Substitute oral habits (eat celery, chew sugarless gum, suck on a cinnamon stick, or carry worry beads.)
One small study comparing men who had quit for 10 years with those who failed found that those who substituted other types of oral behavior were more likely to succeed in quitting than those who didn't.
People who simply tried to distract themselves with busy activities were typical of those who relapsed.
Go to public places and restaurants where smoking is prohibited or restricted.
Set short-term quitting goals and reward yourself when they are met.
Every day put the money normally spent on cigarettes in a jar and buy something pleasurable at the end of a predetermined period of time. (Moderate to heavy smokers can even go on vacation with the money saved after just one year of quitting.)
Find activities that focus the hands and mind but are not taxing or fattening: computer games, solitaire, knitting, sewing, whittling, and crossword puzzles.
Avoid heavy drinking of alcohol, coffee, or other stimulants or mood altering substances.
Dr. Larrabee is Associate Director of Family and Community Medicine at the Walter L. Aument Family Health Center, 317 S. Chestnut St., Quarryville.