How to Stop Smoking with a Program

Overview

According to the American Heart Association, approximately 46 million American adults smoke cigarettes. Since 1965, however, more than 49 percent of all adults who have ever smoked have quit. Quitting smoking without guidance and support is a difficult task for most, but utilizing a smoking cessation program will increase the chances for success. Many organizations such as the American Cancer Society, National Cancer Institute, and the U.S. Centers for Disease Control & Prevention offer smoking cessation resource programs for individuals to become and stay nonsmokers. Implementing a step-by-step approach to quitting will better ensure a smoke-free future.

Step 1

Understand why you smoke by beginning a list in your journal of what triggers you to smoke.

Most individuals who smoke do so because they have a strong physiological need for the nicotine in cigarettes. This physiological need is called nicotine dependence or addiction, and has the same effects on the brain as other addicting drugs. The first step in breaking free from smoking is recognizing it for what it is --- an addiction.

Smoking is also triggered by psychological issues. Smoking becomes a habit that is used to cope with certain situations thereby leading smokers to invest special meaning in their cigarettes. Some coping situations include times of stress, uncomfortable situations, loneliness, boredom and frustration. During these times, some smokers might even view their cigarettes as being a type of "friend." To quit would mean losing that reliable comforter. Other smokers associate cigarettes with certain activities such as social drinking events, driving a car, talking on the phone and drinking a cup of coffee.

Step 2

Visualize the benefits of being smoke-free. Immediately upon quitting smoking, your body starts to repair itself. Within 20 minutes of smoking that last cigarette, the body begins a series of changes that continue for years. However, all benefits are lost by smoking just one cigarette. Close your eyes and imagine yourself smoke-free and how that will feel within a short period of time.

To help you visualize these benefits, consider this timeline of events once the last cigarette has been smoked:
Within 20 minutes: Blood pressure and pulse drops to normal while the body temperature of your hands and feet increase.
Within 8 hours: Carbon monoxide level in blood drops to normal and oxygen level in blood increases to normal.
Within 24 hours: The chance of lung cancer, heart attack and other smoking-related illnesses decreases.
Within 48 hours: Nerve endings start regrowing, and the ability to smell and taste is enhanced.
Within 1 week to 3 months: All harmful chemicals including nicotine leave the body. Circulation improves. Walking becomes easier and lung function increases by up to 30 percent.
Within 1 month to 9 months: Coughing, sinus congestion, fatigue and shortness of breath decrease. The cilia rejuvenate in the lungs increasing ability to handle mucus, clean the lungs and reduce infection.

Step 3

Choose your method of quitting. There are several methods from which to choose to quit smoking.

The "cold turkey" method involves abruptly stopping all smoking, going from smoking a specific number of cigarettes to zero cigarettes. This method is considered the simplest and most effective.

"Nicotine fading" is a method by which a smoker switches to a cigarette lower in nicotine and tar to reduce the levels of nicotine in the body. This method is considered to be a preparation technique to make it easier for the smoker to quit entirely. If you choose nicotine fading, beware of the urge to smoke more cigarettes to meet the same nicotine need.

Another method is "tapering." This method progressively reduces the number of cigarettes smoked per day until the smoker quits entirely. You might find that you need the assistance of nicotine replacement therapy such as a nicotine patch or nicotine gum. To be effective, the nicotine therapy should be used in conjunction with a support cessation program. Always consult your physician before beginning nicotine therapy.

Step 4

Prepare and set a quit date. When you are ready, set a quit date and circle it on your calendar. Ensure that you inform any people in your support network group, such as your family and friends, so that they can assist you. Coach them on how you might need them to assist you in completing specific tasks until you overcome the withdrawal. Avoid planning any new projects for the first two weeks of quitting. Your main focus is on quitting, and any new stress may trigger your habit.

Step 5

Master the first few days. During the first few days of quitting, you will experience withdrawal symptoms. Remember that withdrawal symptoms do not last and are a sign that your body is healing. Some physical symptoms include dizziness, increased coughing, sore throat, headache and disrupted sleep patterns. Some emotional symptoms include irritability, grouchiness, grief over the loss of a "friend" (denial, anger, bargaining, depression, and acceptance).

One of the main symptoms is craving. Working through the cravings involves practicing the Four Ds: 1) Deep breaths, 2) Drink plenty of water, 3) Do something else, and 4) Delay. If followed, the Four Ds will allow time for the craving to pass. Before you know it, the hardest days are behind you. Journal how you feel.

Step 6

Master the obstacles staying smoke-free. Throughout life, we are faced with situations that trigger a response. Learning how to cope with these situations with a positive response will help to reduce the likelihood of reaching for that cigarette. Managing stress with deep breathing exercises, muscle relaxation techniques, assertive communication, and thinking positively offer alternative coping mechanisms. Prepare a game plan in your journal for how you will handle yourself in times of crisis, happiness, boredom and loneliness.

One negative side effect to quitting smoking is weight gain. Follow an exercise and nutrition program to keep your metabolism revved. To assist you with a plan, hire a personal trainer or a nutritionist. If you have a relapse, keep trying. Learn from your past experiences and make adjustments.

If you remain "quit," here are the long-term benefits: After one year, the excess risk of coronary heart disease is half that of a smoker. After five years, lung cancer death rate decreases by almost half, stroke risk reduces to that of a non-smoker, and the risk of cancer of the mouth, throat and esophagus is half that of a smoker. After 10 years, lung cancer death rate is similar to that of a non-smoker and precancerous cells are replaced. After 15 years of quitting, the risk of coronary heart disease is that of a non-smoker.