Quitting smoking can be difficult since nicotine is highly addictive. But there are lots of good reasons to kick the habit, so if you’re a smoker, it’s worth finding a way to quit for good.
“Smoking is a leading cause of cancer, heart disease, stroke, lung disease, diabetes and COPD and increases your risk for other ailments. Quitting can decrease your risk factors for these serious conditions,” said Brett C. Norman, MD, MPH, a specialist in pulmonology with Maury Regional Medical Group (MRMG) Pulmonary & Critical Care.
Many people find that quitting cold turkey — where they don’t touch another cigarette again after the moment they decide they’re going to quit — is an effective way to kick the habit. But for others, this abrupt change doesn’t work. Another option is to quit more gradually.
While this approach takes longer and may lead to greater temptation to keep smoking, it can also make it easier for some to adjust to a life without tobacco and nicotine. Here are a few tips that may help if you’re gradually quitting smoking:
- Set a time frame for when you want to be smoke-free. This is an important part of your plan because it gives you an exact date to shoot for. Otherwise, it’s easy to push off quitting or give up on your motivation.
- Plan for how you’ll cut back. Estimate how many cigarettes you currently smoke and determine how you’ll reduce that number each day or week until you are smoking zero cigarettes by your quit end date. Write out the plan so you have something tangible to follow.
- Write down why you want to stop smoking. When the going gets tough, remind yourself of your motivation to keep moving forward. Sometimes seeing your why in writing makes it feel more real.
- Know your smoking triggers. Be aware of what causes you to want to smoke so you can avoid those activities. When possible, avoid situations you relate to smoking.
- Get some exercise and drink plenty of water. Consider taking a walk, going to the gym or swimming — exercise helps to relive tension and stress, and it gets your mind off smoking. Water helps to flush toxins from the body, and you’ll need plenty of hydration while exercising.
- Arm yourself with additional support. No matter what method you use for trying to quit smoking, it’s helpful to have additional support. Some people find that telling others about their intentions helps. Find replacements for cigarettes, such as chewing on sugarless gum or munching on sunflower seeds. Also, come up with ways to distract yourself from smoking, such as going for a walk or doing deep breathing exercises.
- Discuss quit-smoking medicines with your physician. There are seven medications approved by the Food and Drug Administration (FDA) to help you quit smoking. These include five nicotine replacement medications (nicotine patch, lozenge, gum, oral inhaler and nasal spray) as well as two medications that come in pill form: bupropion SR (brand name Zyban®) and varenicline (brand name Chantix®). All have proven to be safe and effective for adults who smoke.
- Don’t give up. If you don’t succeed this time, don’t give up. Stay positive and try again.
“No matter how you quit, giving up smoking is one the best things you can do for your health,” Dr. Norman said. “Find a method that works best for you and kick the habit.”
MRMG Pulmonary & Critical Care is located in Suite 503 of the Maury Regional Medical Office Building at 1222 Trotwood Ave. in Columbia. Specialists are dedicated to the care of patients with conditions related to the lungs and pulmonary system.
A physician’s referral is required to make an appointment at MRMG Pulmonary & Primary Care. For more information, call 931.490.7775 or visit MauryRegional.com/Pulmonary.
Brett C. Norman, MD, MPH
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Date Last Reviewed: November 20, 2023
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