Stop Smoking

Giving up cigarettes can be tough, but it is possible! Although quitting isn’t easy, many former smokers have succeeded in putting tobacco behind them for good. Here are some tips that can help you become one of them.

Before You Quit

• Set a quit date.
• List your reasons to quit. By writing out your reasons, you’re affirming your desire to stop smoking and reminding yourself of why you need to do it now. Refer back to the list when you feel like you might relapse.
• Throw away your cigarettes, lighters, and ashtrays. By getting rid of them, you’re sending the message that you’re committed to quitting. Keeping them around in your house, car, or workplace will make it easier to relapse, and harder to think of yourself as a nonsmoker.
• Get support from your friends and family. Ask the people around you for encouragement. Most of your friends and family will probably be happy to see you taking steps to better health, and by letting them know that you’re stopping, you can prepare them for any irritableness you might show in the first few days.
• Consider nicotine replacement products. Some people have more success quitting smoking when they incorporate a nicotine replacement product, such as gum or the patch, into their plan. If you’re interested in using one of these products, talk to a health care provider about which one is right for you. If you’ve recently had heart problems, be sure to mention this to your health care provider.

After You Quit

• Avoid temptation. Think about your triggers for smoking. Do you smoke when you’re in certain places or with certain people? Stay out of these situations, and you’ll be more able to succeed. If you have friends who smoke, ask them not to smoke around you.
• Look for new activities to reduce your stress and keep your mind off cigarettes. Enrolling in a fitness class and finding new hobbies are great ways to replace your old habits with healthy ones. Focus on activities that help you reduce stress, such as yoga or Pilates, or hobbies that keep your hands busy, such as pottery or painting.
• Reward yourself for reaching milestones. If you’ve gone a few days, a week, or a month without smoking, congratulations! Stopping isn’t easy, and you should make an effort to recognize what you’ve accomplished. One way to reward yourself is to set aside the money you’d be spending on cigarettes, and use it to buy yourself a weekly treat.
• Remind yourself of the benefits. Think about all the ways you’re helping yourself by giving up smoking. If you’ve gone a few days without a cigarette, you should already be seeing some results. Focus on what you’ve achieved already and how proud you’ll be when you hit your next milestone.
• Exercise more often. Once you’ve stopped smoking, you’ll be able to exercise without as much shortness of breath. Take advantage of this to incorporate more physical activity into your life. Exercise can improve your mood, help you control your appetite, lower your blood pressure, and keep your mind off cigarettes. Take a look at Sister to Sister’s exercise suggestions and choose an activity that works for you!
• Listen to success stories from others who’ve quit successfully. Many women have quit smoking, and they’ve gone through the same challenges you’re facing now. If you know someone who has stopped smoking, talk to her about the experience.

When You’re Craving a Cigarette

• Substitute sugarless gum, raw vegetables, or other alternatives to keep your mouth busy. Some people chew on coffee stirrers, straws, or cinnamon sticks to resist the urge for a cigarette.
• Use deep breathing techniques. Smokers breathe deeply as they inhale the smoke from cigarettes. If the desire for a cigarette strikes you, breathe deeply and picture the clean, fresh air that’s filling your lungs. As you breathe, remind yourself of the reasons you quit and the benefits you’ll enjoy as a non-smoker.
• Wait. Delaying for even five or ten minutes can help overcome strong urges to smoke. Use the time to think about why you quit and how you’ll feel if you start smoking again.

Remember, you’re not alone! Your friends, family, and Sister to Sister will all support you as you make heart healthy changes.