Smoking Cessation

Resources in Baltimore, MD for Smoking Cessation:

1) Get ready to quit.

  • Understand why you smoke with the following guide:

Try this test to understand why you smoke.

Score your responses from the preceding test.

  • Write a list of things you could buy yourself with the money you save from quitting smoking.

  • Create a smoking diary. A smoking diary is a valuable tool when you are getting ready to quit smoking because it makes you think more about your tobacco use. It helps you identify situations that trigger your urges to smoke. It warns you of the times and places you might have problems after you quit smoking. It gives you information so you can be prepared to deal with these problems.

    • Free apps that help you track your daily smoking habits on a smartphone are available (http://smokefree.gov/appsquitstart). You can also use a notebook or journal to keep a smoking diary. Carry your diary with you wherever you go and make an entry every time you smoke a cigarette.

      • In the first column, record the time at which you smoke each cigarette.

      • In the second column, describe what you are doing at the time.

      • In the third column, rate your need for the cigarette from 1 to 3 (1 is a cigarette that you feel you need desperately, 3 is a cigarette that you smoke by habit, without really thinking about it, and 2 is somewhere between).

This is a sample smoking diary entry is shown below. It is important to record each cigarette in your diary before you smoke it. If you wait until the end of the day to fill out your diary, you won’t remember all the cigarettes you smoked and your reasons for smoking each one.

  • Make plans to control “trigger situations” to smoking—situations that cause you to start smoking.

This is a sample plan you can follow.

2) Quitting

  • Make a commitment to quit.

  • Set a quit date. Ideally, your quit date should be free of major stress. Pick a day within the next 2 weeks when you will have the least exposure to the things that trigger your urge to smoke. For example, pick a day off from work as your quit date. Then make a firm commitment to quit smoking on that date. Show the seriousness of your commitment by signing the contract below:

Make a clean break with this contract.

  • Get support and encouragement from your doctor, family, friends, and counseling/quit smoking programs.

    • Manage stress and emotions.

      • Any time you change your routine, you add a little stress to your life. Quitting smoking is no exception, even though it’s a healthy change. You may feel added stress if you have a habit of using cigarettes to relax during stressful times. Smoking tricks you into feeling relaxed when you feed your body nicotine. However, nicotine is a stimulant. Instead of relaxing your body, it actually raises your heart rate, blood pressure, and adrenaline level. There are good ways to manage stress without using nicotine.

    • Change routines and distract yourself.

      • When you first quit smoking, change your daily routines. For example, try taking a different route to work or drinking tea instead of coffee. Distract yourself from urges to smoke by talking to a friend or getting busy with a task.

    • Be physically active.

      • Physical activity is an excellent way to release tension, overcome smoking urges, and relieve nicotine withdrawal symptoms. It also improves your physical fitness. If you exercise on a regular basis, you will look and feel better. This can give you more confidence about your decision to quit smoking. Physical activity does not have to be strenuous to be helpful. In fact, starting a strenuous exercise program may not be safe if you have been a heavy smoker or if you have any medical condition for which you are receiving medical care. Ask your doctor about the right level of activity for you. Walking is one of the best exercises you can do. Start walking short distances at a slow pace and gradually increase your speed and distance.

    • Try relaxation and breathing.

      • Whenever you feel yourself getting tense, focus your attention on your breathing. Slow down each breath. As you breathe in through your nose, silently say, “I am.” As you breathe out slowly through your mouth, silently say the word “relaxed.” You will become more relaxed as you do this.

    • Reward yourself.

      • It’s a good idea to motivate yourself by setting up a system of immediate rewards for quitting tobacco use. For example, buy yourself something you need or something you just want, eat dinner out, or go to a movie with a friend. Take time now to write your list of rewards for the first 2 weeks of your quit-smoking program.

List of rewards.

  • If needed, get medicine and use it correctly. Your doctor will help you consider the options and decide which medicine gives you the best chance of success and is best suited for you.

A list of nicotine replacement products approved by the U.S. Food and Drug Administration (FDA).

4) If you quit, be prepared for relapse or difficult situations.

  • Plan ahead for potential problems.

    • If you become overconfident about not smoking, you could become careless. You might even test yourself by trying “just one cigarette.” Don’t make this mistake. Staying healthy is too important an issue in your life. The greatest causes of relapse or “slipping” are stress, overconfidence, and alcohol use in a social setting. The more you plan ahead for these potential problems, the less likely they are to cause you to start smoking again.

  • Weight gain.

    • Most people who quit smoking gain some weight. It is usually less than 10 pounds. Being physically active on a regular basis can help. Eat a healthy diet that includes fresh fruits and vegetables, protein, and whole grain cereals and pastas. Try to avoid foods that are high in fat and sugar. While you are trying to quit smoking, don’t also try strict dieting to control your weight. The added stress of a strict diet could make it harder for you to remain a nonsmoker. If you’re concerned about gaining weight, talk with your doctor.

  • If you do slip, learn from your experience and renew your commitment for quitting.

    • Admit that you slipped, but don’t treat yourself as a failure. Instead, use this as a learning experience. Almost every ex-smoker learned from setbacks and went on to succeed.

    • Immediately identify the trigger that caused you to slip. Prepare a new plan to handle this situation the next time it happens.

    • Talk positively to yourself. Tell yourself that you have learned something from the experience that will make it easier to stay strong the next time you face this situation.

    • Promise yourself that you won’t slip again.

    • Ask your family, friends, and co-workers to support you even more. If you have not joined a support group, consider finding one to join.

  • Renew your dedication .

    • Reward yourself for resisting the urge to smoke.

    • Frequently review your reasons for quitting.

    • Remind yourself often how well you are doing

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