Kicking the Habit

Two-thirds of adolescent smokers say they want to quit smoking and 70% say they that given the chance to choose over again they would not start smoking. Quitting is tough, and it is more than just a matter of willpower. Each extra day, month and year of smoking further changes the brain and reinforces the addiction.

But while it is difficult to stop, it is not impossible--half the people who once smoked have now quit. Don’t despair if you slip. One cigarette is not a relapse. It takes, on average, six attempts before a person actually succeeds in breaking the habit. You learn something each time you try, and each time you try, you are more likely to succeed. Because cigarettes are both physically and psychologically addicting, a combination of methods may help.

Affects of Quitting After. . .
. . . 20 minutes: blood pressure drops to a level close to that before you had your last cigarette. The temperature of your hands and feet increases to normal.
. . . 8 hours: Carbon monoxide level in the blood drops to normal
. . . 24 hours: Your chance of heart attack decreases
. . . 2 weeks to 3 months: Circulation improves. Your lung function increases up to 30%.
. . . 1 to 9 months: Coughing, sinus congestion, fatigue, and shortness of breath decrease; cilia regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce infection.
. . . 1 year: Your chance of having a heart attack is cut in half.
. . . 5 years: Stroke risk is reduced to that of a nonsmoker’s 5-15 years after quitting.
. . . 10 years: your risk of dying from lung cancer is about half that of a continuing smoker’s; risks of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas decrease.
. . . 15 years: Your risk of coronary heart disease is that of a nonsmoker’s.

(These estimations depend on the total amount a person smokes, the age he/she started smoking, and the amount of inhalation.)

Methods:

• Cold Turkey (easier for those people who smoke fewer than 10 cigarettes a day)
  
• Gradual withdrawal (low-tar cigarettes do not reduce use or addiction)
  
• Nicotine replacement (gum, patch, spray*, inhaler*)
  
• Bupropion hydrochloride/Zyban *
  
• Step-by-step manuals
  
• Self-help classes, counseling
  
• Alternative methods (acupuncture, hypnosis, vitamin therapy, herbal/homeopathic remedies, lettuce leaf cigarettes, filters)
  
* requires prescription from a doctor

Tips:

• Chewing sugarless gum helps with oral fixation
  
• Eating carrot sticks helps with oral fixation and the habit of having something in your hand
  
• Hiding ashtrays hides reminders and reduces temptation
  
• Asking others not to smoke around you reduces temptation and reminders
  
• Spend time in places where smoking is prohibited also reduces temptation and reminders
  
• Physical activity keeps you busy, gives you a natural high, reduces stress, and keeps your weight down.

Who can help:

• Local hospitals
  
• Yellow pages "Smokers Information and Treatment Centers"
  
• Your physician
  
• Internet websites, chatrooms, etc., but beware of sites and programs that claim to be "guarantees"—they are usually scams.

For more information about quitting:
Agency for Health Care Policy and Research  •  1-800-358-9295  •  www.ahcpr.gov/clinic

American Cancer Society  •  1-800-ACS-2345  •  www.cancer.org

American Heart Association  •  1-800-AHA-USA1  •  www.americanheart.org

American Lung Association  •  1-800-LUNG-USA  •  www.lungusa.org

Center for a Tobacco Free New York  •  www.tobaccofreeny.org

National Cancer Institute  •  1-800-4-CANCER  •  www.nci.nih.gov

Office on Smoking and Health, Centers for Disease Control and Prevention  •  1-404-488-5705  •  www.cdc.gov/nccdphp/osh/tobacco.htm