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I. GETTING STARTED
COMMON QUESTIONS ABOUT QUITTING SMOKING
MOTIVATION: FIVE THINGS TO THINK ABOUT
IDENTIFY YOUR REASONS TO SMOKE AND YOUR REASONS TO QUIT
THE BENEFITS OF QUITTING
Most smokers have thought at some point in their lives about quitting smoking. For some, it's just a fleeting thought when they run out of cigarettes. For others, it's a more serious consideration because smoking is causing problems in their lives.
You may have already decided you're ready to quit. Maybe you had a recent event that triggered your decision, like the loss of a loved one due to smoking. Or, maybe you've wanted to quit for a long time, and you've just finally decided to do it.
Understanding the quitting process makes quitting easier. We've learned that, although people quit smoking in their own way, there are two things that stand out: motivation and planning.
How hard will quitting be? We won't kid you-it may be hard. But people do it every day, so it is possible. People tell us how proud they are to accomplish something so major in their lives and that the difficulty was worth it.
So how do you quit? It starts with learning how to take control over the cigarettes, instead of the cigarettes controlling you. It's true that smoking is addictive, and that quitting isn't easy. But with motivation and a plan, you can do it!
Smoking is a part of my life. What will I do without it?
The key is to learn new ways of dealing with the situations that make you want to smoke, such as stress or boredom. Find something fulfilling to do, like a hobby or other activity. It will help you adjust to your new smoke-free lifestyle.
The last time I tried, I failed. How do I get past thinking that I just can't quit?
Most people try several times before they quit for good. Think of your previous attempts as "practice" for the real thing. Think of the things that helped, and the things that didn't. Your experience actually gives you an edge. It makes you more likely to quit for good this time.
Will cutting down help me to quit?
It could, as long as you plan to quit completely once you get down to a certain point. Cutting down can be a good way to build your confidence while gradually reducing your nicotine intake. If you want to quit completely, you need to set a Quit Day and stick to it. Otherwise it can be very difficult to give up those last few cigarettes.
The last time I quit I was not nice to be around. How do I keep from putting my family through that again?
It's true, quitting smoking can make you irritable. Many people get moody when withdrawing from nicotine. But with a good plan and an active routine, you'll be better prepared to handle bad moods. Ask your family and friends to be patient. By the end of the first week or two, you should be feeling less irritable.
Should I use the patch or some other quitting aid?
Some people find such aids to be helpful. The most common ones are nicotine patches, nicotine gum, and certain medications. They can be especially helpful for people who smoke more than 15 cigarettes a day. On the other hand, many smokers prefer to quit cold turkey. Whether you use a quitting aid or go cold turkey is a personal decision. You may wish to discuss it with your doctor.
Click here to download fact sheets on the Patch  and Gum
What should I expect when I quit?
Everyone's experience with quitting is a little different. But here are some things you may notice:
Difficulty being around smokers
Good days and bad days
Withdrawal symptoms, such as irritability
Breathing easier
Situations that challenge your motivation to keep going
Cravings that are strong at first, but weaker with time
A growing sense of accomplishment
Before you try to quit, it's important to figure out why you want to do this. Here are the basic facts you need to know about motivation.
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Motivation = your reason for doing something.
Put another way, motivation is what drives you to act in some way. For instance, when you're tired you are motivated to get some sleep. Have you ever felt out of breath after going up a flight of stairs? Wanting to breathe better is an example of motivation to quit smoking.
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Motivation leads to action.
In order to quit smoking, you need a reason (motivation). The stronger and more specific your reason to quit, the more likely you are to follow through.
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Motivation comes and goes.
Does this sound familiar: "I want to quit, but at the same time cigarettes help me deal with stress?" It's normal to feel like sometimes you really want to quit and other times you don't. In fact, most people have the same mixed feelings, even after they decide to quit.
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Reminders help keep motivation alive.
People remind themselves of their reasons to quit smoking in many ways. Some people write down and hang a list somewhere in plain sight. Others have a phrase they say to themselves like, "I refuse to let cigarettes control me anymore," or "I don't want to wake up coughing every day." Reminders of your reasons will keep you positive and focused on quitting smoking.
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Can you do it? Check your motivation.
It's not about ability to quit smoking-you can do it. It's more about having solid motivation. Imagine this: someone offers you a million dollars to quit smoking. What would you do? Most people can imagine taking the money and quitting smoking. In this case, the money is the reason (motivator) that can get you past the thought "I just can't quit." Your individual reason, if strong and specific, can motivate you in the same way.
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Looking at both sides and writing down reasons for each will allow you to see which way you're leaning. It's not how many reasons there are, but how meaningful those reason are to you. You can decide whether your motivation is strong enough by considering the pros and cons. For example:
Now, take a look at what you've written. Which side comes out ahead? Are you leaning toward smoking or quitting?
If you're leaning toward smoking...
You may want to give it some more thought. Maybe talk to a friend who
used to smoke, and ask why he or she quit. Maybe check out "The Benefits
of Quitting" section (see below), and see if any of them can motivate you. You may find a stronger reason to quit that will tip the balance.
If you're leaning toward quitting...
Take a second look at your reasons to quit. Is there one that stands out above the others? What matters most to you? Turn it into a phrase that you can use to remind yourself why you're quitting. For example, "I want to have more energy." Or, "I want to live to see my grandkids get married."
According to the American Cancer Society, here are a few of the benefits of quitting. Within:
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| Blood pressure decreases, and the pulse slows to its normal rate. Temperature in the hands and feet increases to normal. |
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| Carbon monoxide level in the blood drops to normal, and oxygen level increases. |
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| Breath, hair and body stop smelling like smoke. The chance of having a future heart attack starts decreasing. |
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| Damaged nerve endings begin to recover. As a result, sense of taste and smell begin to improve. |
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| The body is virtually free of nicotine. The bronchial tubes relax, making it easier to breathe. |
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| The lungs can hold more air. Exercise becomes easier. Circulation improves. |
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| Coughing, congestion, fatigue, and shortness of breath decrease. Cilia are better able to clean lungs and prevent infection. Overall energy increases. |
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| The risk of coronary heart disease is cut in half. |
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| The risk of having a stroke is reduced to that of a nonsmoker. |
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| 10 years: The risk of developing lung cancer is cut in half. The risk of other cancers decreases significantly. |
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| 15 years: The risk of coronary heart disease drops, usually to the level of a nonsmoker. |
Continue to Creating a Plan
Developed by the California Smokers' Helpline.
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