Lung Association: 12 tips to help you become smoke-free

There are two million smokers in Ontario and more than a million of them want to quit. Next week is National Non-Smoking Week – January 19-25 – a great time to break free from the vice-like grip of nicotine addiction once and for all.

And if you don’t make it this time, don’t give up. Most former smokers tried multiple times before they were successful. Here are some tips to help you kick those butts for good.

January 19-25 is National Non-Smoking Week

•       Write down all the reasons you want to quit (e.g., health, financial benefits).
•       List the things you like about smoking.
•       List the things you don’t like about smoking.
•       Learn from previous attempts to quit – what worked, what didn’t and why did you start smoking again?
•       Track your smoking routine for a few days – when, where and why you smoked, how strong was the craving. Write down the “triggers” that start you smoking, then list coping strategies that can help you avoid or delay lighting up.
•       Ask your health-care provider about products that can help you quit, such as nicotine replacement therapy (e.g., nicotine patch) or prescription medications.
•       Call The Lung Association Lung Health Information Line: 1-888-344-LUNG (5864) or email info@on.lung.ca for information and support. You can also order free resources like the popular Journey 2 Quit workbook.
•       When setting a quit date, choose a time when things are not too stressful. Don’t wait until you have no stress, since this will probably never happen.
•       Tell your friends and family you are quitting and ask for their support. Ask them not to smoke around you.
•       Just before you quit, throw out all cigarettes, ashtrays and lighters. Gather helpful items that can distract you from your cravings, such as a water bottle and sugar-free gum.
•       On your quit date, keep your hands, mouth and mind busy – use a stress ball, do a puzzle, chew gum or a straw, eat healthy snacks. Physical exercise is a great way to reduce your cravings and reinforce your commitment to the new healthy lifestyle.

If you are not successful this time, try again when you are ready. Quitting will be difficult now and it will be difficult a year from now – so why not try now!