The Great American Smokeout challenges people to lead healthier lives by quitting smoking. Every year on the third Thursday in November, smokers are encouraged to earmark this date and make a plan to quit smoking.
A plan to quit smoking is an important step towards leading a healthier life. One can breathe better, have more energy and increase ability to exercise. Risk of a heart attack decreases 24 hours after stopping smoking and, after one tobacco-free year, the risk for heart disease is one-half that of smokers. Soldiers who quit tobacco enhance their performance during a mission with increased night vision and mental sharpness; reduce their risk of heat and cold injuries; and improve wound healing.
Quitting smoking is not easy, but it can be done. To have the best chance of quitting successfully, know what you're up against, what your options are, and where to go for help.
Challenges
Cigarettes and tobacco such as dip or chew contain an addictive drug called nicotine. You are addicted to nicotine if you are tense, fidgety, crabby, have poor concentration and get headaches if you haven't smoked in a few hours.
Nicotine cravings and urges to use tobacco can be triggered by a situation, event or behavior such as drinking coffee, talking on the phone or eating a big meal that sets off the urge to smoke or dip.
Options
Do what you need to do to become tobacco-free. To help you quit smoking, it won't be just one thing that helps you quit or keeps you quit for good.
Make a plan and get ready to quit. Preparation for change is the key to success. Get rid of all tobacco, ashtrays, lighters and matches in your house or car. Place "stop signs" as reminders in your home, car or other areas that trigger your desire to smoke. Decide on one of the quit methods below:
• "Cold turkey" -- quit at once
• Tapering -- gradually cut back on the amount smoked
• Postponing -- put off smoking until later each day
• Medication -- Talk with your healthcare provider about getting medication to help with quitting.
Keep in mind that medication cannot take away the triggers that are related to smoking.
Here are some tips for finding ways to cope with triggers and urges to smoke:
• Avoid situations where people smoke, if possible.
• Alter or change the situation.
• Look for alternatives or substitutes for smoking such as chewing sugar-free gum, playing with a pen or rubber band, or picturing something pleasant in your mind.
• Use the 4D's:
• Delay. Wait 15 minutes.
• Deep breaths. Deep breathing relieves stress.
• Drink water.
• Do something else. Take a walk. Go for a run.
Where to go for help
Rally the forces and find some social support! Friends, co-workers and family members can provide encouragement and support in your efforts to quit. Quitting with a buddy or enlisting the aid of someone who has quit using tobacco can provide additional support and ideas of how to break the habit. Consider counseling.
There are also Web sites, quit lines and online programs that can support you. Chat with a peer helper on www.UCANQUIT2.org.
Give it a try. Join the Great American Smokeout challenge on November 17. Have patience with yourself. Think success! Stay away from tobacco for a day.
For more information on tobacco cessation, visit:
Quit Tobacco--Make Everyone Proud. 24 hour Quit line assistance. http://www.ucanquit2.org
San Antonio Military Medical Center Quit line, 1-877-SAMMC-11. http://www.sammcquitline.org/
American Lung Association, http://www.lungusa.org/stop-smoking/workplace-wellness/
American Cancer Society, http://www.cancer.org/Healthy/StayAwayfromTobacco/index
Become an EX, Online Tobacco Cessation Program, http://www.becomeanex.org
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