Plan Your Quit Day

By Renee Crain

County Nurse

December 10, 2004

To Get Ready to Quit Smoking, Ask Yourself These 3 Questions: 1. Why do I want to quit smoking? 2. What method will I use to quit smoking? 3. How do I stay smoke free?

Cigarettes and cigarette smoke contain over 4,000 chemicals, including 43 known to cause cancer. Many of these chemicals are added in the processes of tobacco farming and cigarette production. The tobacco burns while a cigarette is smoked, exposing the smoker to these deadly chemicals, tars and gases.

Nicotine occurs naturally in tobacco and does not cause cancer, but it does keep many people addicted to smoking. Nicotine in cigarettes can be very addictive. Each puff of a cigarette delivers a concentrated dose of nicotine straight to the brain -- and reinforces the need for the next puff. Even after you've given up nicotine, you may still have the urge to puff.

Even after you've given up nicotine, you may still have the urge to smoke. To maximize your chances of staying smoke-free for good, you need a plan. Your plan has three phases: 1. Deciding To Quit; 2. Preparing To Quit; 3. Following Through.

It's never too late to quit smoking. Right away, you'll look better (no more yellow teeth and fingers), feel better (good-bye hacking cough, hello vitality) and enjoy life better (flowers smell sweeter, food tastes better).

The Next Move: You know why you want to quit. Now choose a date and put a big red circle on the calendar. Every night before going to bed, state your reasons for quitting out loud 10 times.

The most common smoking cessation methods are: Cold Turkey; Gradual; Nicotine Replacement Therapy. Don't keep your intention to quit a secret. Tell your friends and family that you are trying to quit smoking and let them know what they can do to support you - and invite other smokers you know to join you so that you can reinforce each other's efforts. Keep smoking "out of sight and out of mind" by getting rid of cigarettes, lighters, matches and ashtrays from your home, office and car; asking friends and family members not to smoke around you; and vacuuming your home and car to remove the smell of cigarettes (don't forget to send your clothes to the dry cleaner for freshening).

Avoid bars and other spots where other smokers gather; calm the jitters with long strolls and deep breaths of fresh air; go to the movies, museum or other places where smoking is not allowed; keep your hands busy (try a crossword puzzle or building a model ship).

Strengthen your resolve by making a friendly wager with a co-worker or a family member that you can stay smoke-free all day on your quit day, and then the day after, for a whole week, and so on.

To cope with cravings, practice the 4Ds: DEEP breaths. Slowly inhale and exhale. DRINK lots of water throughout the day (especially during a craving). DO something else to get your mind off the craving. Call a friend, go for a walk, chew on a carrot stick. DELAY reaching for a cigarette. The urge will pass.

Call the Colorado Quitline @ 1-800-639-QUIT for free counseling to assist you in quitting!