Quitting is the hardest thing to do: How to stop smoking
By Brittany Albright MD, MPH
Seriously! Quitting smoking is the most challenging habit to stop - we get it. Tobacco cessation is also one of the best decisions you can make for your health, your wallet, your relationships, and your vanity. Luckily, you don’t have to do it alone. I have had many success stories among my patients over the years thanks to their will power, a little encouragement, a little medications for some, and psychotherapy for some. There is no one size fits all. With the right plan, tools, and support, we believe you can do this!
Here are some steps to help you quit smoking:
Make a Plan:
Set a quit date.
Decide if you're going to quit cold turkey or gradually reduce your cigarette consumption.
Identify your smoking triggers and plan strategies to avoid or cope with them.
Seek Support:
Share your plan with friends and family.
Join a support group or consider counseling.
Talk to your doctor about your decision; they can offer advice and resources.
Consider Nicotine Replacement Therapy (NRT):
Nicotine gum, patches, inhalers, nasal sprays, and lozenges can help reduce withdrawal symptoms.
Consult your doctor before starting any form of NRT.
Prescription Medications:
Drugs such as bupropion (Zyban) and varenicline (Chantix) can help reduce cravings and withdrawal symptoms.
Consult with your doctor at Sweetgrass Psychiatry about potential side effects and the benefits.
Avoid Triggers:
Change your routine to avoid situations where you usually smoke.
If you smoke after meals, consider taking a walk instead.
If you smoke with your morning coffee, try drinking tea or change the location where you drink it.
Stay Active:
Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms.
When you have the urge to smoke, do a quick physical activity like walking, jogging, or doing jumping jacks.
Stay Busy:
Keep your hands and mouth busy. Chew gum, snack on crunchy foods, or play with a fidget toy.
Distract yourself with activities you enjoy when you feel a craving.
Reward Yourself:
Celebrate your milestones, whether it's one day, one week, one month, or one year smoke-free.
Save the money you would have spent on cigarettes and treat yourself.
Stay Positive and Patient:
It's okay to have moments of weakness; what's important is getting back on track.
Remember why you decided to quit, and keep those reasons in mind.
Seek Alternative Therapies:
Acupuncture, hypnosis, and meditation have helped some individuals quit.
While scientific evidence is mixed on their effectiveness, they may be worth a try if other methods aren't working for you.
Prepare for Relapse:
Most smokers attempt to quit multiple times before achieving long-term success.
A relapse is not a failure. If it happens, analyze the reasons and triggers behind it, and adjust your plan accordingly.
Stay Smoke-Free:
Remember the benefits of quitting: better health, improved sense of taste and smell, increased life expectancy, and more.
When cravings strike, remind yourself of how far you've come and the reasons you quit.
Quitting smoking is challenging, but with determination, support, and the right strategies, it's entirely possible. Celebrate every milestone, no matter how small, and remember that each cigarette you don't smoke is a step toward a healthier future.
Fortunately, South Carolina has many resources to help you quit smoking. FREE nicotine patches, gum, or lozenges are available to eligible South Carolinians who enroll in Quitline services. Call 1-800-QUIT-NOW (1-800-784-8669) to enroll in services. This line is open 24 hours a day / 7 days a week.
Give us a call at Sweetgrass Psychiatry in Mount Pleasant, SC or Isle of Palms, SC at (843) 800-1303 to help you create your smoking cessation / tobacco quit plan!