Quitting tobacco- Where do I start?

Quitting tobacco is the most important step you can take to improve the length and quality of your life (US Surgeon General.) About 7 out of 10 smokers want to quit smoking, and as many as 5 out of 10 try to quit every year. 

Quitting is also very important if you have been diagnosed with cancer. If you keep smoking after your cancer diagnosis, it can make your treatments harder to tolerate, increase side effects, and impact how the treatments work at treating the cancer.

Tobacco use is an addiction. It is hard to quit, especially if you don’t have support. Support can come from other ex-tobacco users, family, and friends, chat rooms, phone numbers (quitlines), medication, and support programs. It may take more than one try or more than one method of support to help you quit.

Getting Started

The first step is deciding you want to quit. You must make a commitment to quitting. It sounds simple, but it is important. You have to want to quit. You can't quit because a friend, family member, or provider wants you to quit. Try writing down the reasons you want to quit and put them somewhere you can look at them when times get tough.

Set a Quit Date

Now that you know why you want to quit, it is time to make a plan.

• Experts suggest setting a quit date within 2 weeks and sticking to it. Circle it on your calendar at home and at work. Set a reminder in your phone.
• Let friends and family know and ask them to support you. Maybe that means taking a walk with you, answering a phone call, or meeting for lunch when you really want a cigarette. It may mean understanding why you might not be acting like yourself and might be in a bad mood.

Having a friend who has quit can be helpful. If you don't have one, consider joining an online support group through smokefree.gov, or Become an ex. There are also text message programs through these organizations, quitting apps on your phone, and Facebook groups.

Talk to Your Provider About Quitting

Tobacco use is not just a habit, it is an addiction. The U.S. Department of Health and Human Services recommends that if you smoke 10 or more cigarettes a day, you should use medication therapy to help you quit.

Make an appointment to talk about your plan with your provider. Ask them for suggestions to help you be successful. They can recommend medications, information about what to expect (withdrawal symptoms, common challenges), and referrals to organized support programs.

Your provider may also suggest other ways to help you quit, such as yoga, meditation, accupuncture, guided imagery, and even hypnosis. Talk with your provider about these complementary psychological and physical options to help you quit. 

Tips for Success

Have you tried to quit before? You are not alone! It can take tobacco users anywhere from 6 to 30 tries to quit for good. Try not to get discouraged. Each time you are able to "quit," you learn what works and what doesn't work for you. The next time you want to quit, you may be able to go longer without a cigarette than last time. Think about when you tried to quit before. What worked? What didn’t? What do you think made you start using tobacco again? Are there ways to avoid these triggers? For example, think about:

• If you live with another tobacco user, ask them to quit with you or to not use tobacco in front of you.
• Avoid public spaces (bars, clubs) where tobacco use is allowed and you might be tempted.
• If you are used to joining co-workers for a smoke break, try another activity like a walk, meditation, or a chat with a non-tobacco using buddy.
• Do you drive to work and use tobacco in the car? Try public transportation or ride with a non-tobacco using coworker until you have broken the habit.
• Have a list of things to do, especially in those first weeks, to keep yourself busy. Visit friends, exercise, start a new hobby. Keeping yourself busy can help.

Quit Day is Here!

• Throw away all your tobacco. Check your car, your purse, your coat pocket, your secret hiding places. Get it out of your house, your office, your car, and your life.
• Get rid of all that goes along with tobacco use, like lighters, matches, and ashtrays.
• Have things on hand to keep your mouth occupied that aren't necessarily food, such as gum, mints, or candy. Sometimes things to keep your hands busy and relieve stress also help, like squeezing a stress ball or using a fidget toy. 
• When it is feeling tough or you feel like you want to use tobacco, go back to your list of reasons for quitting and call on your support people.

You may have nicotine withdrawal. You may feel cranky, sad, have headaches, or have a hard time concentrating. You may also crave tobacco. Nicotine replacement therapies can help with these symptoms. Withdrawal symptoms often last 2 weeks and then should start to get better.

Did you slip up and use tobacco again? It’s okay. Take a moment to think about the process. What made you want to use tobacco again? What might keep you from slipping again? This is a good time to call on the people that help support you again and use resources, like support groups.

Resources for More Information

Smokefree.gov: Provides free, accurate, evidence-based information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking. From the National Cancer Institute.

Become an EX: A project of the Truth Initiative and Mayo Health, this resource includes an active social community, text, and email messaging support, expert guidance, and interactive quitting tools.

Tobacco-Free Kids: One of the nation's largest non-governmental initiatives, with the goal of protecting children from tobacco addiction and exposure to secondhand smoke. They offer talking points and support for parents.

QuitLogix: An online program designed to help people quit smoking successfully. While it is run by the State of Pennsylvania, you do not have to be a resident to participate.

The American Cancer Society: There are many excellent resources and printed materials (brochures/booklets) available from the American Cancer Society. Learn more by visiting their website or by calling their toll-free number, 1-800-227-2345. Representatives can also help you find local in-person support resources.

Freedom From Smoking Online: This online resource for adults is an adaptation of the American Lung Association's gold standard, group clinic that has helped thousands of smokers to quit for good.

CDC Tobacco Information Page: Contains lots of helpful information covering: statistics, kids and smoking, quitting, research information (Surgeon General's Reports), etc.

Nicotine Anonymous: a 12 step Fellowship of men and women helping each other live nicotine-free lives.

U.S. Environmental Protection Agency: Information about second-hand smoke and smoke-free homes, cars, and kids.

Do you live in the Philadelphia Area? You may qualify for smoking cessation studies at the Center for Interdisciplinary Research on Nicotine Addiction.