Steps to Quit Smoking

Steps to Quit Smoking

Smoking tobacco can be bad for your health. It can also affect almost every organ in your body. Smoking puts you and people around you at risk for many serious long-lasting (chronic) diseases. Quitting smoking is hard, but it is one of the best things that you can do for your health. It is never too late to quit.

What are the benefits of quitting smoking?

When you quit smoking, you lower your risk for getting serious diseases and conditions. They can include:

  • Lung cancer or lung disease.
  • Heart disease.
  • Stroke.
  • Heart attack.
  • Not being able to have children (infertility).
  • Weak bones (osteoporosis) and broken bones (fractures).

If you have coughing, wheezing, and shortness of breath, those symptoms may get better when you quit. You may also get sick less often. If you are pregnant, quitting smoking can help to lower your chances of having a baby of low birth weight.

What can I do to help me quit smoking?

Talk with your doctor about what can help you quit smoking. Some things you can do (strategies) include:

  • Quitting smoking totally, instead of slowly cutting back how much you smoke over a period of time.
  • Going to in-person counseling. You are more likely to quit if you go to many counseling sessions.
  • Using resources and support systems, such as:
    • Online chats with a counselor.
    • Phone quitlines.
    • Printed self-help materials.
    • Support groups or group counseling.
    • Text messaging programs.
    • Mobile phone apps or applications.
  • Taking medicines. Some of these medicines may have nicotine in them. If you are pregnant or breastfeeding, do not take any medicines to quit smoking unless your doctor says it is okay. Talk with your doctor about counseling or other things that can help you.

Talk with your doctor about using more than one strategy at the same time, such as taking medicines while you are also going to in-person counseling. This can help make quitting easier.

What things can I do to make it easier to quit?

Quitting smoking might feel very hard at first, but there is a lot that you can do to make it easier. Take these steps:

  • Talk to your family and friends. Ask them to support and encourage you.
  • Call phone quitlines, reach out to support groups, or work with a counselor.
  • Ask people who smoke to not smoke around you.
  • Avoid places that make you want (trigger) to smoke, such as:
    • Bars.
    • Parties.
    • Smoke-break areas at work.
  • Spend time with people who do not smoke.
  • Lower the stress in your life. Stress can make you want to smoke. Try these things to help your stress:
    • Getting regular exercise.
    • Deep-breathing exercises.
    • Yoga.
    • Meditating.
    • Doing a body scan. To do this, close your eyes, focus on one area of your body at a time from head to toe, and notice which parts of your body are tense. Try to relax the muscles in those areas.
  • Download or buy apps on your mobile phone or tablet that can help you stick to your quit plan. There are many free apps, such as QuitGuide from the CDC (Centers for Disease Control and Prevention). You can find more support from smokefree.gov and other websites.

“Do I Want to Quit?” Quiz

How do you feel about quitting smoking?

Put a check mark next to the statement below that best describes how you feel about quitting smoking:

____ I like to smoke, and I’m not planning to quit.

____ I like lots of things about smoking, but I would like to quit.

____ I’m ready to quit smoking now.

If you answered, “I like to smoke, and I’m not planning to quit,”ask yourself why so many other people have quit smoking. Ask yourself how quitting could help improve your health. Do you have problems with breathing, your heart or high blood pressure? Does cancer run in your family? Quitting smoking can lower your chance of having these problems.

If you answered, “I like lots of things about smoking, but I would like to quit,”you are like most smokers. Now ask yourself how you will be better off after you quit smoking. You might come up with some of the following answers:

The more reasons you have to quit smoking, the more likely you are to follow through on your plan to quit.If you answered, “I’m ready to quit smoking now,”your doctor wants to help you succeed. The following are some suggestions to help you understand why you smoke. If you know why you smoke, you can make an effective plan for quitting.

  • My health will improve. In what way? ____________________________________________
  • I’ll save money. How much? _____________________
  • My house and car will be cleaner. Why is this important to you? ____________________________________________
  • My family and friends will be glad. Why? ____________________________________________
  • I’ll feel better about myself. In what way? ____________________________________________
  • Another reason is: ____________________________________________

What are your smoking triggers?

Start by listing some of the times when you most want a cigarette. These are your smoking “triggers.” Triggers are events that set off your desire to smoke a cigarette. Complete the phrase, “I want a cigarette…”:

For each trigger that applies to you, think of something you could do that would make you less likely to smoke. For example, instead of smoking after a meal, you could get right up and brush your teeth.

  • When I see someone else smoking.
  • When I spend time with family member or friends who smoke.
  • When I see cigarettes in an ashtray.
  • When I am cleaning the house.
  • When the telephone rings.
  • When I am relaxing.
  • When I drink a cup of coffee.
  • When I have an alcoholic drink.
  • During or after meals.
  • When I am driving a car.
  • After leaving work.
  • When I am watching TV.

Do you use cigarettes to relieve uncomfortable feelings?

Smokers often use cigarettes to help them cope with certain uncomfortable feelings. Think about whether you do this. You may have smoked cigarettes when you felt the following emotions:

If you know that you use cigarettes to help you cope with stressful or difficult times, you will be better able to get through those times without smoking. Deep breathing, relaxation exercises and guided imagery have helped many smokers quit. Ask your doctor for more information about these techniques.

  • Angry
  • Mistreated
  • Disappointed
  • Hurt
  • Resentful
  • Frightened
  • Ashamed
  • Frustrated
  • Lonely
  • Embarrassed
  • Abandoned
  • Depressed
  • Guilty
  • Anxious or stressed
  • Sorry for yourself
  • Bored
  • Abused
  • Worried

“Why do I smoke?” Quiz

Why do I smoke?

If you learn the answer to this question, it will be easier to stop smoking. Knowing why you smoke will help you find ways to make up for the things you may miss when you stop. Most people smoke for different reasons at different times. Reasons for smoking include psychological issues, habits, social pressures and physical dependence on nicotine. The questionnaire that follows will help you decide which reasons are important in your smoking.

The ‘Why Test’

Next to the following statements, mark the number that best describes your own experience. (5=Always, 4=Most of the time, 3=Once in a while, 2=Rarely, 1=Never)

___ A. I smoke to keep myself from slowing down.

___ B. Handling a cigarette is part of the enjoyment of smoking it.

___ C. Smoking is pleasant and relaxing.

___ D. I light up a cigarette when I feel angry about something.

___ E. When I am out of cigarettes, it’s near-torture until I can get more.

___ F. I smoke automatically, without even being aware of it.

___ G. I smoke when people around me are smoking.

___ H. I smoke to perk myself up.

___ I. Part of my enjoyment from smoking is preparing to light up.

___ J. I get pleasure from smoking.

___ K. When I feel uncomfortable or upset, I light up a cigarette.

___ L. When I’m not smoking a cigarette, I’m very much aware of the fact.

___ M. I often light up a cigarette when one is still burning in the ashtray.

___ N. I smoke cigarettes with friends when I am having a good time.

___ O. When I smoke, part of the enjoyment is watching the smoke as I exhale.

___ P. I want a cigarette most often when I am comfortable and relaxed.

___ Q. I smoke when I am “blue” and want to take my mind off what’s bothering me.

___ R. I get a real hunger for a cigarette when I haven’t had one in a while.

___ S. I’ve found a cigarette in my mouth and haven’t remembered it was there.

___ T. I always smoke when I am out with friends at a party, bar, etc.

___ U. I always smoke cigarettes to get a lift.

Now Score Yourself

Step 1:Transfer the numbers you marked on the quiz to the scorecard below by matching up the letters. For example, take the number you wrote for question A on the quiz and enter it on line A of the scorecard.

Step 2:Add each set of 3 scores on the scorecard to get the total for each different category. For example, to find your score on the “It stimulates me” category, add together the scores for questions A, H and U.

The score for each category can range from a low of 3 to a high of 15. A score of 11 or above on any set is high and means that your smoking is probably influenced by that category. A score of 7 or below is low and means that this category is not a primary source of satisfaction to you when you smoke.

‘Why Test’ scorecard

“It stimulates me.”You feel that smoking gives you energy and keeps you going. Think about alternative ways to boost your energy, such as brisk walking or jogging.

___ A

___ H

___ U

___ “Stimulation” Total

“I want something in my hand.”There are a lot of things you can do with your hands without lighting up a cigarette. Try doodling with a pencil, or playing with putty or a fake cigarette.

___ B

___ I

___ O

___ “Handling” Total

“It feels good.”You get a lot of physical pleasure from smoking. Various forms of exercise or other activities can be effective alternatives.

___ C

___ J

___ P

___ “Pleasure/Relaxation” Total

“It’s a crutch.”It can be tough to stop smoking if you find cigarettes comforting in times of stress, but there are many better ways to deal with stress.

___ D

___ K

___ Q

___ “Crutch/Tension” Total

“I’m hooked.”In addition to having a psychological addiction to smoking, you may also be physically addicted to nicotine. It’s a hard addiction to break, but it can be done. Talk with your doctor about using nicotine replacement therapy (the gum, patch, inhaler or nasal spray) to control your withdrawal symptoms.

___ E

___ L

___ R

___ “Craving/Addiction” Total

“It’s part of my routine.”If cigarettes are merely part of your routine, stopping should be relatively easy. One key to success is being aware of every cigarette you smoke. Keeping a smoking diary is a good way to do this.

___ F

___ M

___ S

___ “Habit” Total

“I am a social smoker.”You smoke when people around you are smoking and when you are offered cigarettes. It is important for you to avoid these situations until you are confident about being a nonsmoker. If you cannot avoid a situation in which others are smoking, remind them that you are a nonsmoker.

___ G

___ N

___ T

___ “Social Smoker” Total

Now how do I quit?

Hopefully, this quiz has given you some insight into the reasons why you smoke. You can use this information to help yourself stop smoking. Talk to your doctor about how to stop and how to stay tobacco-free.

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