Newsgram

The American Cancer Society is encouraging smokers to use Nov. 17, 2011 -- the date of the 36th Annual Great American Smokeout -- to make a plan to quit, or to plan in advance and quite smoking that day. 

Quitting smoking is not easy, but it can be done.  There is no one right way to quit, but there are four key elements in quitting with success:

Making the decision to quit

If you are thinking about quitting, setting a date and deciding on a plan will move you closer to your goal. 

Setting a Quit Date and choosing a quit plan

Again, there is no one right way to quit.  Most smokers prefer to quit cold turkey -- they stop completely, all at once.  Others may smoke fewer cigarettes for one or two weeks before their Quit Date.  Or they might decide to smoke only at certain times of the day.

Whatever method you choose, prepare for your Quit Date by telling friends and family about your decision, get rid of all your cigarettes, and stock up on oral substitutes (e.g., sugarless gum, coffee stirrers, and/or toothpicks).

Dealing with withdrawal

Did you know that withdrawal from nicotine has two parts?  The physical and the mental.  The physical symptoms, while annoying, are not life-threatening.  Most smokers find that the bigger challenge is the mental part of quitting.

Staying quit (maintenance)

Staying quit is the most important stage of the process.  Think ahead to those times when you may be tempted to smoke, and plan on how you will use other ways to cope with these situations. 

Remind yourself that there is no such thing as just one cigarette -- or even one puff.  Ride out the desire to smoke.  It will go away, but do not fool yourself into thinking you can have just one.

Finally, remember the difference between a slip and a relapse is within your control.  Don't use a one-time slip as an excuse to go back to smoking.  Look at what went wrong to cause the slip, then renew your commitment to staying away from smoking for good.

On Nov. 17

If you are currently a smoker, what will you do about your tobacco use on Thursday, Nov. 17 -- the Great American Smokeout?  What would it take for you to give up cigarettes for just one day?  To what other use could you put your cigarette money?  If you can deliberately refrain from smoking for one day, can you also do it for two days?  Three days?  More?

Want more information on smoking cessation?  Visit the American Cancer Society website or contact Matt Meyers of the Bee-Fit Wellness Program at (314) 622-4849.

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