Five Tips to Qwit!

Quitting tobacco isn’t easy, but it can be done. Studies have identified five key steps that will help you quit and quit for good. Adopting them all gives you the best chances so we recommend adopting all of these techniques.

1. Get Yourself Ready

Set a date and stick to it. It doesn’t have to be tomorrow or even the end of the week. Pick a date a couple weeks down the road so you can prepare yourself mentally for the challenge. But don’t keep moving the date back once you set it.
Change your surroundings. Get rid of all of the evidence that you ever used tobacco products. This means the cigarettes, the smokeless tobacco and ashtrays at home, in the car and in your place of work. Remove the cigarette lighter and ashtray from the car if you can. Clean all your clothes and get a bottle of odor killer for your furniture and carpets to neutralize the odors.
Don’t let others light up or use tobacco products around you. When you’re at home, don’t let others smoke, chew or dip in your house. If possible, stay away from bars and restaurants that have a lot of tobacco users.
Think back. Go back to any previous attempts to quit that didn’t work. Think about what worked and what didn’t. It’s O.K. to fail. Just try to learn from the experience so you don’t keep repeating your mistakes.
Don’t cheat. Once you quit, don’t light up, chew, dip or borrow a tobacco substance from a friend even once. It will lead to you starting up again.

2. Get Support

Tell everyone you’re quitting. Ask your friends, family and coworkers for support in your effort to quit, including asking them not to use tobacco products around you.
Discuss things with your healthcare provider. Your physician, dentist or other health professionals can offer important guidance regarding your efforts, particularly as it relates to your physical and mental well-being.
Consider counseling. The more support you have, the greater chance you have of quitting. There are tobacco cessation programs at local hospitals and health centers. Call your local health department or contact the QuitLine for information about programs in your area.

3. Learn New Things

Find diversions in life. A good way to distract yourself from the urge is to change your routine. Find a new hobby, drink tea instead of coffee or eat breakfast in a different place. Engage your mind in other things beside the desire to use tobacco.
Learn to handle stress. Instead of using tobacco, consider a hot bath, exercise or reading a book or magazine. For instance, if you’re on a break at work, go for a brief walk instead of hanging around other smokers.
Reward yourself daily. Quitting is measured in small victories. Find something you really enjoy and reward yourself with it. This doesn’t mean pigging out on candy bars or having a couple drinks. Instead, find something that you really enjoy that won’t create additional problems.
Stay hydrated. Keep track of your intake of liquids and be sure you stay hydrated with water or other fluids. Try to stay away from too much soda, especially those with caffeine.

4. Use Medications Correctly

The Food and Drug Administration (FDA) has approved five medications to help you quit.

They are:
1. Bupropion SR—Available by prescription.
2. Nicotine gum—Available over-the-counter.
3. Nicotine inhaler—Available by prescription.
4. Nicotine nasal spray—Available by prescription.
5. Nicotine patch—Available by prescription and over-the-counter.
Get advice before use. Speak with your healthcare provider before taking any of these products and read the information carefully.
Double your chances. Used properly, these products can double your chances of quitting tobacco.
Not everyone should use them. If you’re pregnant, trying to get pregnant, nursing, under the age of 18 or have a medical condition, you should speak with your doctor as these medications can affect you.

5. Prepare for a Relapse or Difficult Situations

If you’re going to have a relapse, it usually will happen within the first three months. Don’t be too hard on yourself if you start using tobacco again. Remember, most people have to try to quit several times.

Alcohol. Avoid drinking alcohol. It will lower your chances of success.
Other smokers. Hanging around other smokers can make you want to start up again. You may want to avoid it all together if possible, especially in the first 90 days.
Weight gain. Many tobacco users will gain weight but it’s usually less than 10 pounds. Try to maintain a healthy diet and exercise. Don’t worry too much if you gain some weight. Quitting is your main goal and those pounds will come off fairly easily after you conquer your desire for tobacco.
Bad moods. Many tobacco users have mood swings or mild depression while trying to quit. Find ways other than using tobacco to address these conditions.

If you have problems with any of these situations, talk to your healthcare provider.

Pregnant women and new mothers. By quitting, you cannot only improve your own health, but protect your baby’s health as well.

Hospitalized patients. By quitting, you can promote more rapid healing while reducing your chances of complications or additional health problems.

Heart attack patients. By quitting, you can significantly reduce your risk of a second heart attack.

Lung, head and neck cancer patients. By quitting, you can reduce your chance of a second cancer.

Parents of children and adolescents. By quitting, you can protect your children from the effects of second-hand smoke, including asthma.

SOURCE: United States Department of Health & Human Services, Office of the Surgeon General, "You Can Quit Smoking, Consumer Guide" http://surgeongeneral.gov/tobacco/quits.htm