David Neville from the Utah Department of Health's Tobacco Prevention and Control Program came on Good Things Utah to talk about help available for people to quit smoking.
Each year, millions of Americans make quitting tobacco their New Year's Resolution - next to losing weight, it is the second most popular resolution. In fact, more people try to quit smoking on January 1 than any other day of the year. In addition to the free services of the Utah Tobacco Quit Line and Utah Quitnet, The TRUTH anti-tobacco campaign wants to offer some helpful hints for those who are trying to quit for the New Year (or any time of year).
You can call the Utah Tobacco Quit Line at 1-800 QUIT NOW or visit:
http://www.utahquitnet.com. The services are free and confidential.
To prepare for your Quit Day, do the following:
- Pick the date and mark it on your calendar.
- Write down the reasons why you want to quit and review them regularly.
- Tell friends and family of your quit day.
- Stock up on sugarless gum, cinnamon sticks, carrot sticks, hard candy.
- Decide on a plan and know how you will avoid triggers.
- Practice saying, "No thank you, I don't smoke."
- Set up a support system.
To help you keep your commitment to quitting:
Avoid. People and places where you are tempted to smoke. Later on you will be able to handle these with more confidence.
Alter. For example, switch to water or juice instead of alcohol or coffee. Take a different route to work; take a brisk walk instead of a coffee/smoke break
Alternatives. Use oral substitutions such as sugarless gum, toothpicks or hard candy, raw vegetables such as carrot sticks, or sunflower seeds. Handling substitutes such as stress balls can be helpful.
Activities. Exercise or hobbies that keep your hands busy (needlework, woodworking, etc.) can help distract you from the urge to smoke.
Deep Breathing. When you were smoking, you breathed deeply as you inhaled the smoke. When the urge strikes now, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you'll gain as an ex-smoker.
Delay. If you feel that you are about to light up, delay. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to smoke.
