Breathe Easier

How to quit smoking — for good.

Quitting smoking is one of the best things you can do for your health — and one of the hardest. But many have done it, and you can, too. Just keep trying and remain optimistic. You’re already making great progress by taking the first step and deciding you want to quit. Here’s some guidance to help you on your quest to becoming smoke-free. Because this is your year to kick the habit for good.

Before You Quit

Find a good reason to quit. Your health is a great reason to quit smoking, but you may need another reason to motivate you along the way. Find a reason that will inspire you on a daily basis, whether it’s saving money, getting rid of smoker’s cough or setting a good example for your children.

Create a smoke-free environment. Get rid of all your cigarettes, put ashtrays out of sight, clean drapes and clothes, and shampoo your car. Have your teeth cleaned to remove tar stains. All the hard work you put in upfront to create a smoke-free lifestyle will deter you from backsliding later.

Set up a support network. Let others know about your goal to quit smoking so they can lend you the support you need and help you stay on track. If you know someone who is also thinking of quitting, partner up to offer each other support. You can also find assistance through help lines or online support groups.

Anticipate challenges. Know what situations trigger you to light up, and try to avoid them or find a way to deal with them. For example, avoid beer or wine if you enjoy smoking when you drink alcohol. If you tend to smoke when you are stressed, try deep breathing exercises or take a walk instead.

Set a date and stick to it. Tell those in your support network when you plan to quit. If you smoke at work, quit on the weekend to give yourself a good head start.

Today’s the Day

Keep yourself busy. Schedule as much of your time as possible in a nonsmoking environment. Have a backup plan for how to spend your time during usual smoke breaks. Take a walk after lunch or dinner.

Avoid temptation. Wait a few days before you attend happy hour or other places where you’ll feel compelled to smoke. Having a few days of not smoking under your belt will make it less likely for you to relapse.

Reward yourself. Quitting smoking is a big step and a big commitment. You should be proud of yourself. Treat yourself to something special like a new outfit or a manicure — but beware of rewarding yourself with food because weight gain is a common side effect of quitting smoking.

Staying on Track

Don’t use other forms of tobacco. Nicotine is in all tobacco products. Chewing and sniffing tobacco also contain harmful chemicals and poisons and are just as addictive.

Exercise often. A regular exercise routine can discourage you from smoking and help prevent weight gain that is often associated with quitting smoking. It also helps you gauge your progress as you’ll physically notice an improvement in your endurance, lung capacity and energy level.

Ask for help. Some people can quit cold turkey; others can’t. If you are having a hard time not smoking, ask your doctor about medicines that ease withdrawal or smoking cessation products. Some medicines, such as nicotine gum, patches and lozenges, are available for a great price at Sam’s Club. Read the instructions to see if they might work for you. If you’re not sure, ask your Sam’s Club Pharmacist.

You Can Quit!
Many ex-smokers say they tried several times to quit before they were successful. If you slip and smoke a cigarette, don’t beat yourself up. Learn from the experience. Think about who you were with, what you were doing, and what made you want to smoke a cigarette and take action to prevent a recurrence.

The most important thing is for you to commit to not smoking again as soon as possible. Keep trying. You will succeed.

The Health Benefits of Quitting
There are 4,000 chemicals in cigarette smoke, some of which are also found in wood varnish, nail polish remover, rat poison and arsenic. Smoking damages your lungs, heart and immune system.

Here are some of the health benefits of quitting smoking as well as ways you’ll feel better overall:

• Your risk of having a heart attack decreases
• Breathing passages relax, lung capacity increases and breathing becomes easier
• Your energy level increases
• Nerve endings start to regrow, leading to an improved sense of taste and smell
• Your blood pressure, pulse and body temperature, which were elevated by smoking, return to normal
• Circulation improves
• Coughing, sinus infection and fatigue decrease
• Your risk of developing the following health problems decreases:
• Cataracts
• Wrinkles
• Heart disease
• Stroke
• Chronic bronchitis
• Emphysema
• Lung cancer
• Oral and throat cancer
• Bladder cancer
• Kidney cancer
• Pancreatic cancer
• Periodontal disease

Source: National Cancer Institute