Why is stopping so hard?
Smoking is hard to stop because your body becomes addicted to nicotine, the drug found naturally in tobacco. Also, you've probably developed habits related to smoking, such as smoking when you drink a cup of coffee. These habits can be hard to break.
Why should I stop smoking?
Your health is the main reason. Smoking puts you at risk for many types of cancer, including cancer of the lungs, mouth, voice box (larynx), esophagus, bladder, kidney, pancreas, cervix, and stomach and some leukemias. Smoking may also cause chronic lung diseases such as emphysema and greatly increases your risk of a heart attack or stroke. Women who smoke are more likely to have a miscarriage or give birth to a low-weight baby with health problems.
Smokers are more likely to get colds, the flu, and pneumonia. Smoking damages your skin and can cause premature wrinkles.
If you've smoked for years, why quit now? Consider these reasons: Former smokers live longer than people who continue to smoke, they save money by not buying cigarettes, and they don't expose friends and family to secondhand smoke.
I want to stop-how do I start?
When you're ready to quit, pick a stop date 2 to 4 weeks away and write down your reasons for quitting. Keep this list with you so you can look at it when you feel the urge to smoke. Keeping a diary of when and why you smoke also can help you quit. By knowing what makes you want to smoke, you and your health care provider can plan other ways to deal with the urge to smoke. For example, instead of lighting up, maybe you can manage stress by going for a walk or meditating.
Get support and encouragement from family, friends, or telephone-based counseling. The American Cancer Society's (ACS) Quitline (1-800-227-2345) offers trained counselors who can help you plan how to quit, avoid common pitfalls, and offer support when you need it. The ACS Quitline can give you information about various organizations that sponsor smoking cessation classes, and the American Lung Association has an online program, Freedom From Smoking Online, with information and support (see http://www.ffsonline.org).
Your health care provider may suggest a medicine to help you quit. See How does my medicine help me stop smoking? for details.
Right before your quit day, get rid of all your cigarettes and ashtrays-at home, at work, and in your car. Buy oral substitutes such as sugar-free gum, hard candy, or carrot sticks. At first, stay away from places where you used to smoke until you're more confident that you can resist temptation.
How will I feel when I stop smoking?
Depending on how much and how long you smoked, you may have nicotine withdrawal symptoms. For example, you may crave a cigarette, feel anxious or hungrier than usual, or have trouble concentrating. These symptoms usually are strongest in the first few days after you stop smoking, and most go away within a few weeks.
To help stay on course, put the money you would have spent on cigarettes into a jar and buy yourself a small treat once a week-or save the money for a larger treat later. You've earned it!!
Will I gain weight?
Most people who stop smoking gain a few pounds, but this is a minor health risk compared with smoking. Don't try to diet while you're trying to stop smoking-it's too stressful. Instead, keep healthful, low-fat snacks on hand and stay physically active. Other ways to occupy your hands include reading, writing, and knitting or other crafts.
What if I start smoking again?
If you slip, don't use it as an excuse to go back to regular smoking. You can learn from what went wrong and renew your commitment to quitting. Few people quit on the first attempt, so don't get discouraged. Use what you've learned to help you next time. Eventually you'll quit for good.
How does my medicine help me stop smoking?
These common medicines help some people to stop smoking. Find the one your health care provider gave you, then look across the table to find out how it helps you and things you should look out for. If you have any of the problems listed in the last column, tell your health care provider.
Important: Don't smoke while using these medicines-you could get an overdose of nicotine.