If you smoke and want to stop, you’re in good company. Ninety percent of smokers want to quit, says Dr. Amy Lukowski, clinical director of health initiatives at National Jewish Health. “This speaks to the addictive nature of tobacco,” she says.
Smoking is the biggest risk factor for lung cancer. But it’s also a significant risk factor for other types of cancer, as well as heart and lung diseases. It’s fair to say that quitting smoking is probably the single best thing you can do to improve your health and reduce your risk of disease.
Perhaps you’ve tried to quit in the past. Well, try again. Very few people are successful the first time. In fact, it takes seven to 10 tries for most people. “Don’t get discouraged,” says Bill Blatt, national director of Tobacco Programs at the American Lung Association. “Everyone can quit. If you’ve tried to quit in the past, think of it as practice. Each time you quit, you’ll learn more about what works for you — and what doesn’t.”
[See: 10 Ways to Live Healthier and Save Money Doing It.]
Set Yourself Up for Success
Preparing to quit can significantly increase the likelihood you will be successful.
Start by selecting a quit date. It puts a stake in the ground and declares your commitment to quitting. Pick a significant date, such as a child’s birthday or an anniversary, Lukowski says. “Associate your quit date with something meaningful.”
Think about why you want to quit. Everyone has a different reason, Blatt says, but if you’re clear about your reasons, you can remind yourself of them when the going gets tough.
Enlist the help of family and friends. Blatt says some people are fearful to tell others they plan to quit. They want to avoid loved ones nagging them or feeling disappointed if they slip. “You should really tell people,” he says. “And tell them how they can help you.” For example, if you want someone to call who can distract you when you’re having a craving, ask specifically for that help.
[See: What Only Your Partner Knows About Your Health.]
Prepare for quitting day. Just before your quit day, purge your home, car and workplace of all tobacco products and smoking-related paraphernalia. You don’t want to find a pack of cigarettes in your glove compartment in a weak moment. Think through your patterns of smoking, Blatt says, and come up with alternative activities to get you through that first month when your risk of relapse is high.
Lukowski calls this the three-A strategy. Adjust: If you’re used to smoking while driving to work, for example, disrupt your routine. Take a different route or travel at a different time. Avoidance: If you smoke with your coworkers on break, skip the gathering and go for a walk instead. Alternatives: Exercising, sucking on straws or drinking iced coffee (if, like many, you normally smoke while drinking hot coffee) can give you an alternative behavior when you have a craving.
Use outside resources to help. In addition to the support of family and friends, considering tapping into smoking cessation resources, such as quit lines (for example, 1-800-QUIT NOW), individual counseling or online groups. All work effectively, Lukowski says; it’s just a matter of finding what’s best for you.
Talk to your doctor about medical smoking cessation aids. The Food and Drug Administration has approved seven medications that reduce cravings and withdrawal symptoms. The world of smoking cessation has changed a lot, says Dr. James Davis, medical director of the Duke Center for Smoking Cessation. He says combinations of medications — such as chewing gum for short-term symptoms, followed by a long-active medication — is very effective.
Go into your quitting journey knowing you will have craving and withdrawal symptoms, Lukowski says. “That’s usually the worst part. It’s most severe in the first two weeks, so use tools to lessen your symptoms.”
Blatt suggests reframing withdrawal and cravings as recovery symptoms. “[They are] a sign your body is recovering. They are no fun now, but know you are recovering.”
[See: What Causes Cancer? 5 Unlikely Claims Explained.]
What if You’ve Already Been Diagnosed With Lung Cancer?
Over time, quitting smoking reduces your risk of developing lung cancer. But even if you’ve already been diagnosed with lung cancer, it’s still beneficial to quit. “If you have surgery, you’ll heal faster if you’re not smoking,” Blatt says. It may slow the progression of your disease or help cancer medications work more effectively.
Don’t Give Up
If you’re not successful your first time or your tenth time, keep at it. Davis says we now understand that smoking cessation is a chronic relapsing condition and that smokers have to keep working on it over time — just like any other drug of abuse. Smokers now have new approaches and services that weren’t available in the past to help them be successful giving up tobacco.
More from U.S. News
10 Ways to Live Healthier and Save Money Doing It
11 Ways Rural Life Is Hazardous to Your Health
7 Innovations in Cancer Therapy
Lower Your Risk for Lung Cancer By Quitting Smoking originally appeared on usnews.com
