June 17, 2002

At any given time, three of four smokers are considering quitting. Great! On the other hand, smoking has such a strong hold of its subjects that it may take many attempts before the quitter is successful. This is one of those times when being a quitter is a good thing.

Most quitters will need to do so a handful of times before becoming successful. Rather than being examples of failure, each failed attempt is really just a learning step to success. It is the individual who must make the decision to quit — no one can force you to do it. But since three out of four people are already considering it, “most of you” are reading this with an eye to kicking the habit. Here are a few ideas that will help.

There are several stages to becoming smoke-free. The stages begin with “I’m not even considering it,” followed by “I may quit one day” and “I want to quit this month.” After that is “I have quit, but the withdrawal is really kicking in.” Finally, the best stage of all: “I have quit and want to stay that way!”

Why would someone wish to quit smoking? The reasons are personal, individual, and varied. Among them are:

· Health reasons: this list is so long we won’t include it, besides, you probably already know it well.
· Setting a good example: for a child, parent, friend, patients, students….
· Aesthetics: the smell of stale smoke on clothes and hair, bad breath, stains on teeth and fingers, wrinkled skin….
· Mastery or self-control: does it bother you that you cannot control this one behaviour? For some, this is exactly the challenge that moves them to quit.
Understanding the reasons that make a person smoke is an important first step. Physical addiction is but one of them; did you know that nicotine is more physically addictive than heroine? Than cocaine? Alcohol? Other reasons people smoke include the physical habit of putting hand to mouth hundreds of times; for emotional support as a “friend” in times of stress. Other people see smoking as part of who they are, of their personal identity. And for many, smoking is also a social habit that they have trained themselves to enjoy.

The biggest task in deciding to quit will be weighing the pros and cons. Sure, you might want to quit, but is it worth the trouble and pain? Doing this step is a terrific way to get started. Write out all the advantages and disadvantages of quitting, and rank them from most to least important and look at the results. Is it worth quitting? Might you have downplayed the health advantages?

If this is a repeat attempt at quitting, think of the advantages you have over first-timers!. You already know about the effects, and about what will not work for you.

There are many different ways to quit smoking. Certainly, we all know about “going cold turkey,” it is the most common but works for only about one in ten people. By combining another method with this one will improve your odds to about one in four!

Other methods to consider for smoking cessation include nicotine substitution with gum or patches, cutting down or postponing smoking times, switching brands to a lower nicotine content, and various support alternatives. Whichever method you choose to help you quit the smoking addiction, here are a few additional tips:

· Stay away from your triggers at least for the first few weeks.
· Plan to cope — you know you will face many triggers so be prepared for them.
· Find a support person who can help you through the rough spots.
Quitting smoking may well be the most difficult thing you will ever put your mind to, but the rewards will prove long-lived, as will you. And don’t forget that your withdrawal symptoms are just signs that your body is beginning to heal. Withdrawal is recovery in disguise.