Helathy+4SummerFall2023spreadsfinal - Flipbook - Page 8
Kick Smoking’s Bu
5 steps for learning to live
without nicotine
W
e get it. Quitting smoking and
saying goodbye to nicotine is hard.
Really hard.
It’s estimated that more than 50% of U.S. adult
smokers try to quit every year. Unfortunately, less
than 10% of them are successful. While that may
sound discouraging, the truth is every attempt you
make to quit gets you one step closer to succeeding.
In fact, the American Cancer Society suggests it takes
eight to ten attempts before quitting permanently.
In his experience consulting with patients
attempting to quit smoking, Registered Respiratory
Therapist and manager of the respiratory care
department at Southwestern Vermont Medical
Center (SVMC) Andrew Forrest notes, “Quitting
smoking is by far one of the toughest things a person
can do but it is not an impossible task and, once they
fully quit, it’s likely to be one of the most rewarding
things they ever do.”
Forrest encourages people to take advantage of the
many resources available for free (see box). He also
suggests finding a “quit buddy.” “Patients have found
that the journey of quitting can be easier if they do
it along with someone, perhaps a friend or family
member. They can hold each other accountable and
encourage each other to succeed.”
Know the signs
Are you a nicotine addict?
If you’re curious about how much you depend on nicotine,
take the six-question quiz found at SmokeFree.gov. The
results will help you gauge how serious your addiction is, plus
you’ll find tips on quiing and resources to suppo you on
your journey to living smoke-free. smokefree.gov/challengeswhen-quiing/withdrawal/nicotine-addiction-quiz
6 | HEALTHY+ | SUMMER–FALL 2023
Other steps to success
include:
1 Plan and prepare for
success
Quitting smoking is serious
business, so take it seriously.
The more you plan and invest
time in your success the more
committed you’ll be.
• Choose a specific quit date.
• Get rid of all cigarettes
and smoking-related
items like lighters
and ashtrays.
• Write down all the
reasons you want quit
and how it will improve your life and health.
Start every day by reading what you wrote and recommitting yourself to quitting.
• Make a list of triggers that prompt you to smoke
and avoid or limit them where possible.
• Remember what you learned from past attempts
to quit.
2 Enlist suppo and encouragement
Research shows that you’re more likely to be
successful if you share your goals with others and
allow them to lend support you.
• Tell your friends, family, and coworkers that
you’re trying to quit and share why it’s important
to you.
• Ask them to not smoke in your presence and to
keep tobacco out of sight.