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Quitting tobacco takes more than just the decision to quit

3 min read
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A tobacco addiction is one of the hardest habits to break, but choosing to quit can be one of the healthiest decisions you ever make.

The nicotine in tobacco is addictive, which is why you constantly crave it. Both cigarettes and chewing tobacco contain nicotine, a dangerous chemical.

Quitting tobacco can be made easier if you have a plan.

Select a specific date to quit.

It’s best to choose a time when stress will be relatively low, even if that’s a couple of weeks away. Tell someone in your support system your quit date- accountability will help improve your chances of success.

Write down a list of all the reasons you want to quit.

Your reasons could be to decrease your risk of heart disease, stroke and cancer, or maybe you just want whiter teeth and fresher breath. The reasons don’t matter, as long as they are important to you.

Keep track of your smoking/chewing habits for a week or so.

Write down where and when you use tobacco so that you can learn what triggers the habit. When you quit, you can practice avoiding those situations and creating new routines.

Throw away anything that goes along with tobacco use, like ashtrays, spare cigarettes or chew.

If you keep them “just in case” then you won’t feel fully committed to quitting.

It’s very important to set up a great support system. Think of friends and family you can call when you feel like giving up.

There are also support hotlines like 1-800-QUIT-NOW, and you can find some great resources and support at www.determinedtoquit.com, which also has a program that will send you text message reminders of your dedication to quit.

It’s important to learn coping techniques to replace the tobacco. Taking a hot bath can help ease tension at the end of the day. Breathing techniques and stretches can have the same effect. Try to make a new habit of practicing these things daily.

One of the most important ways to quit successfully is to avoid your triggers. Everyone has habits and daily rituals that they rely on. If yours involves using tobacco, it’s time to change that habit and replace it with something new. If you always have a cigarette with your cup of coffee in the morning, try switching to hot tea or a glass of juice.

Nicotine replacement therapy aids are available over the counter, which can come in many forms, like patches or gum. There are even resources that can help you obtain these for free, like the Determined to Quit website mentioned above.

Other cessation aids can be prescribed by a doctor, like bupropion and varenicline. Talk to your doctor about your plans to quit using tobacco. He or she will help you determine the best and safest option for you.

If you are in need of a Primary Care Physician to assist you with this decision, call Washington Health System Family Medicine Center.

Washington office: (724) 223-3100.

Canonsburg office: (724) 745-4100

Cecil office: (724) 873-7414

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