Smoking Cessation
Smoking Cessation Information and Tips.
Information to help quit smoking tobacco
Select a Topic
- What is Smoking Cessation?
- Why Should You Stop Smoking?
- How to Quit Smoking Tobacco
- How to Stay Smoke-Free
What is Smoking Cessation?
Smoking cessation means quitting smoking. If you smoke tobacco, you may already realize you should quit, but you might not know how.
According to the CDC (Centers for Disease Control), nearly 3 million people successfully quit smoking each year, representing about 7.5% of adult smokers. Nearly 70% of adults who smoke say they want to quit.
Tobacco use is the biggest preventable cause of death. In fact, about half of people who don’t quit smoking will die from smoking-related problems.
Quitting smoking is hard, but it’s possible. No matter how long you have smoked or how much you smoke, you will benefit from stopping.
Why Should You Quit Smoking?
There are many reasons to quit smoking:
- Improve your current health
- Lower your future risk of diseases such as lung cancer, other cancers, heart disease, stroke, emphysema and more
- Stop exposing your family and friends to these risks through secondhand smoke
- Save money
The human body can easily become addicted to nicotine. Signs of nicotine addiction include anger, depression, mood swings, anxiety and difficulty concentrating.
The good news is the health benefits of quitting smoking begin almost immediately. According to the FDA (Food and Drug Administration), within 12 hours of your last cigarette, your body begins to heal itself from the damage done.
The carbon monoxide level in your blood drops to normal levels, no longer depriving your brain, heart and other organs of oxygen.
As your circulation begins to improve, your blood pressure starts to normalize. Breathing feels easier and your sense of taste and smell start to return.
How to Quit Smoking
Most people find that quitting smoking can be tough, but with support and the right tools, you can do it. Talk to your health care provider to help you find the best way for you to quit.
According to the Mayo Clinic, creating a quitting plan may help your chances of quitting smoking for good. By making a plan, you set expectations and give yourself the chance to create a support system.
- Start your plan by listing your reasons for quitting. When you face temptation or a setback, you can use this list to remind yourself why you’re doing this.
- Pick a day to quit. Pick a timeframe not too far in the future, or you may have trouble following through on your plans.
- Find an accountability partner who will help support you.
- Get rid of the cigarettes, lighters, ashtrays other gear related to your habit.
- Wash your clothing and other items that smell like smoke.
- Find local support groups or apps that resonate with you.
- Track your progress on a chart or planner.
- Tell people. Let your friends, family and co-workers know you’re trying to quit, so they can support your efforts.
- Replace a negative attitude about quitting with a positive one—focus on the positive outcomes of the process.
Spend some time thinking about your smoking triggers and habits. For example, do you crave a cigarette when you’re stressed? After a meal? Out drinking at a bar with friends? Write them down and take steps to avoid these situations in the future.
Discovering these patterns can help you identify when you may need extra support to avoid giving in to your cravings.
Don’t count on the outdated idea of “cutting back” as the path to quitting. Recent evidence suggests that setting a quit date leads to more long-term success than cutting back, according to the Mayo Clinic.
You will want to prepare for nicotine withdrawal symptoms. Short-term effects can include irritability, anxiety, depression, trouble sleeping (insomnia), dry mouth and increased appetite or weight gain.
Studies have shown than rather than quitting cold turkey, a combination of treatment and behavioral counseling boost the chances of success.
Nicotine Replacement Therapy (NRT) products with and without nicotine are available. These include skin patches (also called transdermal nicotine patches), lozenges (known as nicotine lozenges), nicotine gums and prescription medications. Medicines to help stop smoking have risks and side effects, so speak with your health care provider before using them.
For all-natural nicotine craving help without side effects, try MediCrave. MediCrave is a homeopathic medicine to help with cravings and the symptoms of nicotine withdrawal. This nicotine-free remedy for nicotine withdrawal was developed to reduce cigarette cravings, relieve insomnia and encourage calmness during withdrawal.
How to Stay Smoke-Free After You Quit Smoking
Quitting tobacco products can be physically and emotionally difficult. Here are some tips to help you stay smoke-free:
- Substitute a cigarette in your mouth for other things, like sugarless gum, a drinking straw or a crunch vegetable like a carrot stick.
- Carry something to keep your hands busy, like a stress ball or fidget toy.
- Stay hydrated with water or juice.
- Keep physically active.
- Avoid triggering situations.
- Refer back to your plan when you need to.
- Find support groups and coaching.
- Reduce stress with medication to quell cravings.
- Try yoga for deep breathing and calmness.
- Acupuncture has been effective for some people.
References:
- “Quitting Smoking, Also Called: Smoking Cessation.” MedlinePlus. Accessed November 8, 2021. https://medlineplus.gov/quittingsmoking.html
- “Smoking cessation: Create a quit-smoking plan.” Mayo Clinic. Accessed November 8, 2021. https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/smoking-cessation/art-20045441
- “Want to Quit Smoking? FDA-Approved Products Can Help.” FDA. Accessed November 8, 2021. https://www.fda.gov/consumers/consumer-updates/want-quit-smoking-fda-approved-products-can-help
- “Smoking Cessation: Fast Facts.” CDC. Accessed November 8, 2021. https://www.cdc.gov/tobacco/data_statistics/fact_sheets/cessation/smoking-cessation-fast-facts/index.html
- “How to Quit Smoking.” American Cancer Society. Accessed November 8, 2021. https://www.cancer.org/latest-news/how-to-quit-smoking.html
