Tobacco Cessation
You want to quit tobacco. You've been thinking about it for some time, but you don't know where to start! The best place to begin is by imagining yourself tobacco free. Everyone uses tobacco for different reasons: stress, anxiety, habit, or you may just enjoy it; but there are just as many—if not more—reasons to quit, the biggest being your health.
You may have mixed feelings about quitting, but don't let those feelings become a barrier. Quitting smoking can be hard; it takes time, patience, and perseverance, but it can be done.
Many smokers wonder: "Should I quit cold turkey or taper off? Should I try to quit with the help of nicotine replacement therapy (NRT)?" Some even consider hypnosis. Cold turkey means stopping from one day to the next, no tapering off. This is often done without the help of a smoking-cessation coach or medications.
Smokers who seek the help of a coach and medications double their chances of staying quit. Every smoker is different, and there are many options in creating a successful quit plan. Medications help to lessen the symptoms of nicotine withdrawal, which in turn help you to manage tobacco cravings. Choose what works best for you.
Get ready; be prepared.
Identifying the common triggers that lead you to smoke helps in creating your smoking-cessation plan. Triggers are people, places, emotions, or events that you associate with smoking. Common habits are to have a cigarette after meals; while talking on the phone or driving; or when feeling stressed, lonely, or angry. Plan to take action against your triggers. What behavioral changes can you make to avoid those triggers?
What can you change?
- Alter your daily routine.
- Pursue new interests or hobbies.
- Delay the urges.
- Identify and try to avoid smoking triggers.
- Designate your house and vehicle as smoke- and tobacco-free environments.
Get set!
Having a support system in place should be another positive part of your quit plan. Support can come in the form of family, friends, coworkers, and support groups.
…and GO!
Now put it all together! Answer these questions:
- Why do I want to quit?
- Do I have a medication plan?
- What are my triggers?
- How will I deal with cravings?
- Who is going to be my support in this?
Set a quit date with your plan in hand.
Lastly, reward yourself for staying smoke free. Get that massage you were thinking about, or enjoy a new movie. You deserve it! Take a deep breath: It may be a bumpy ride, but know that it will be well worth it.
Begin your journey to become tobacco-free today!
Workplace Options Wellness Team & Schuette, B. (Ed.). (Reviewed 2024 [Ed.]). Tobacco cessation. Raleigh, NC: Workplace Options.