The Decision: Quit Smoking

(This article appeared in the July/August 2008 issue of The American Postal Worker magazine.)

Joyce B. Robinson, Research & Education Department Director

According to the Centers for Disease Control and Prevention, 44.5 million American adults are smokers, 24 percent of men, and 18 percent of women — slightly more than one out of five overall. The breakdown by race/ethnicity is whites, 22 percent; African-Americans, 23 percent; Hispanics 15.2 percent; Native Americans/Alaska natives 32 percent; and Asian- Americans, 10 percent.

Each year about 438,000 people in this country die of illnesses related to cigarette smoking, which means tobacco kills more Americans than alcohol, car accidents, suicide, AIDS, homicide, and illegal drugs combined. Among the health problems are cancer, heart disease, bronchitis, emphysema, stroke, gum disease, cataracts, bone thinning, hip fractures, and peptic ulcers. Secondhand smoke can cause asthma in children and worsen lung-related diseases in children and adults.

Quitting

Smokers often say, “Don’t tell me why I should quit, tell me how.” These may be the key steps:

1. Make the decision: Stop making excuses and procrastinating;

2. Pick a “Quit Day”: Choose a specific day, circle the date on your calendar, and make a strong, personal commitment to quit on that day.

3. Prepare for “Quit Day”: Most ex-smokers chose to go “cold turkey,” stopping completely on “Quit Day.”Another way is to cut down on the number of cigarettes, gradually reducing the amount over several days, and also reducing the body’s craving for nicotine.

4. Get the Word Out: Alert family, friends, and coworkers, and ask them not to smoke around you or otherwise tempt you.

5. Avoid Temptation: Get rid of all the cigarettes and ashtrays in your home, car, and place of work. Steer clear of situations where you would be likely to smoke.

6. Get Help: Set up a support system, such as a Nicotine Anonymous group class, or a friend or family member who has successfully quit and is willing to help you.

Dealing with Withdrawal

Withdrawal from nicotine creates physical and psychological symptoms. The physical cravings, while annoying, are not life-threatening. Most smokers find that the mental part is a bigger challenge. Among the ways that ex-smokers have found to overcome the urges are: switch to juices or water instead of alcohol or coffee; take a brisk walk instead of a coffee break; try oral substitutes such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds; exercise, practice deep breathing, or take up hobbies that keep your hands busy; take a hot bath; read a book.

Meanwhile, put the money you would have spent on tobacco in a jar every day and then celebrate your successful “quit” with a reward of some sort.

What About Weight Gain?

Many smokers gain weight as they are quitting, typically about 10 pounds. For some people, the concern about weight gain can result in a decision not to quit. But health experts all agree that it is much more dangerous to continue smoking than it is to gain a small amount of weight.

Studies show that people who stop smoking by the time they are in their 30s are able to avoid the health risks of having been a tobacco user. Even smokers who quit after age 50 can largely reduce their risk of dying early.

The argument that it is too late to quit smoking because the damage is already done simply is not borne out by the research. It is never too late to quit!

Where Can I Go for Help?

A strong desire to smoke can manifest itself months, or even years after you’ve quit. To get through these periods without a relapse, remind yourself that there is no such thing as just one cigarette, or even just one puff. Resist the desire to smoke: You can do it! More than 46 million Americans — more than the number who now smoke — have quit, for good.

For counseling and information on how to quit: American Heart Association, 800-242-8721 (www.amhrt.org); American Lung Association, 800-548-8252 (www.lungusa.org); Nicotine Anonymous, 877-879-6422 (www.nicotine-anonymous.org); and American Cancer Society, 800-227-2345 (www.cancer.org).