Many smokers say cigarettes are like friends. They're with you through everything -- the good, bad, exciting and humdrum. And telling this "friend" to go away for good isn't always easy, even though smoking contributes to a bevy of health problems such as cancer, heart and lung disease, blindness and infertility.
If you're dependent on that toxic buddy but are ready to say goodbye, there's no better time than the New Year to change your lifestyle for the better. There isn't one "quit formula" that works for everyone, but here are some tips to help you be smoke-free.
1. Know your reasons
Make a list of the reasons why you want to stop smoking in order to strengthen your conviction to quit. Review it often to stay motivated.
2. Have a game plan
"Set a quit date and be prepared for it by having things ready that'll keep your hands and mouth busy and your mood under control," says Dr. Peter Selby, head of the Nicotine Dependence Clinic at the Centre for Addiction and Mental Health in Toronto. Design a program that meets your needs.
3. Keep your hands and mouth busy
The hand-to-mouth habit can be hard to break and it's the most commonly missed aspect of smoking, says Selby. "The physical withdrawal lasts maybe a week, but it's the habitual cues and cravings that will go on for much longer," he says. So find ways to keep your hands busy, such as twirling a pencil, squeezing a stress ball or chewing on a straw. If your mouth needs action, consider sugar-free chewing gum and low-calorie snacks such as carrot and celery sticks.
4. Choose your quit method
Know how you want to butt out on your quit date. Common choices are cutting down, stopping cold turkey or using nicotine replacement therapies (NRTs), such as the patch, gum or inhaler. If you experience cravings or withdrawal -- symptoms may include irritability, tiredness, dizziness, hunger and cigarette cravings -- NRTs can help take the edge off. For severe symptoms, mood problems and quit challenges, there are prescription medications. "In and of themselves, medications (including NRTs) double your chances of quitting no matter what else you do," Selby says.
5. Curb cravings
Gail Luciano, manager of smoking cessation with the Smokers' Helpline at the Canadian Cancer Society, recommends four Ds when you have cravings.
Delay: "Most urges will go away in a few minutes," she says. So hang tight until the craving passes.
Distract: Take your mind off smoking by doing something else, such as talking to a friend.
Deep breathing: For a few minutes, breathe deeply and slowly. It helps reduce stress and brings you into the moment.
Drink water: "We recommend that you drink it slowly and keep it in your mouth a while before you swallow," she says. It has a similar effect to deep breathing.
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