Kick the Habit: How to Quit Smoking

One of the leading causes of preventable illness and death in the U.S. is tobacco use. Smoking, and exposure to it, accounts for approximately 480,000 deaths each year. Although it’s difficult to kick the habit, the benefits of quitting smoking can be significant, including:

• Improving night vision
• Decreasing skin blemishes and premature aging
• Decreasing heart risk
• Lowering the risk of diabetes
• Lowering cholesterol
• Strengthening muscles and bones
• Improving mental health
• Preventing emphysema and COPD
• Decreasing lung damage
• Decreasing risk for cancer
• Lowering chances of sexual dysfunction
• Strengthening the immune system

Quitting is tough and can take multiple attempts. Feeling discouraged is normal and it can be helpful to develop a quit plan:

• Set a goal “quit date”
• Identify the reasons you want to quit
• Identify smoking triggers
• Prepare what you can do to fight cravings
• Get rid of smoking reminders
• Tell family and friends

Get extra help from resources like SmokefreeTXT, QuitGuide phone app, 1-800-QUIT-NOW (1-800-784-8669), Smokefree.gov, BeTobaccoFree.gov and the LiveHelp chat with the National Cancer Institute.

Everything you need to know to quit smoking

One method that you should consider is Nicotine Replacement Therapy (NRT). This therapy helps to reduce cravings and reduces urges by controlling the amount of nicotine a person receives, without the other chemicals that can be found in cigarettes.

• Patch (over-the-counter) — Place on the skin to provide a small and steady amount of nicotine.
• Gum (over-the-counter) — Chew to release nicotine until you get a tingling feeling, then place between cheek and gums.
• Lozenge (over-the-counter) — Place in the mouth like hard candy to release nicotine as it slowly dissoves in the mouth.
• Inhaler (prescription) — Inhale through cartridge attached to mouthpiece, which provides a specific amount of nicotine.
• Nasal spray (prescription) — Place pump bottle into nostrils and spray.

Alternatively, medications such as buproprion (Zyban®) or varenicline (Chantix®) can be prescribed to help you quit. These medications do not contain nicotine and do not work like other NRTs, but they help to decrease cravings and withdrawal symptoms. If you are interested in kicking a smoking habit with any of these tools, speak with your medical professional to find out what the best option is for you.

Smokefree.gov. (2018). Retrieved from https://smokefree.gov/. SAMHSA. (2017). Tobacco. Retrieved from https://www.samhsa.gov/atod/tobacco.