8 Tips to Quit Smoking
One of the greatest things that we can do to maintain/improve our health is to avoid tobacco smoke. This includes staying away from second hand smoke and preventing the initiation of tobacco use in all forms, including vaping and hookah. Nicotine is extremely addictive, but there is help available. Cravings and triggers increase the urge to use tobacco products. A trigger could be associated with an existing habit, environment, taste, smell, or routine. Here are 8 tips to help you quit:
Identify and avoid known triggers – stress and anxiety are two common reasons that people use or return to tobacco products. Another common trigger is alcohol, also known as the ‘best friend’ to tobacco.
Deal with cravings - delay, distract, or do something else to take your mind off using tobacco products. Take a brief walk to get some fresh air, learn relaxing breathing techniques, do a word game, or read something of interest to you.
Change your routines - if you normally smoke when you get into your car, place your purse (with cigarettes) in the trunk or glove box. Switch up your routines to make using tobacco products inconvenient.
Habit stack - Add a healthy habit before you decide to smoke. Eat a handful of nuts or snack on celery or carrot sticks.
Avoid habit loops:
Trigger – “I feel stressed right now.”
Behavior – “I’ll just smoke one cigarette.”
Reward – “I feel better now.”
Problem – smoking did not actually fix the problem or address the cause of the stress; due to the addictive nature of nicotine, the cycle continues.
Visualize yourself as smoke/tobacco free - think about what it would make you feel and look like to be completely independent from tobacco products.
Seek out support – significantly improve your quit success rate with free resources. Join us at our next session, which is open to the entire community: Free Smoking Cessation Group Quit- Multiple Dates - VIM Events | Volunteers in Medicine of Jacksonville | Non-Profit Free Health Clinic (vimjax.org)
Bonus Tip: During quit attempts, regularly change out your toothbrush, which contains traces of nicotine.
These tips were provided by Dr. Rob Thomas, Outreach Manager and Board Certified Tobacco Treatment Specialist
