A few weeks ago, we shared advice about New Year’s Resolutions and making them stick. Today, we’re focusing on a specific health goal — how to quit smoking. Is this the year you or someone you care about makes it happen?
Here at the Wisconsin Women’s Health Foundation, we help hundreds of pregnant women every year successfully make changes around tobacco use through our First Breath program. We understand nicotine addiction and the challenges of quitting . That’s why we’ve pulled together a list of ideas and strategies to help make positive changes in tobacco use.
Feel free to borrow any tips that might work for you, or leave a comment if there’s something you’d like to add!
Write down what motivates you to quit.
Why do you want to quit smoking?
How will your life improve after you quit?
Write your answers, and post them somewhere you will see and and be reminded of them often (ex. bathroom mirror, refrigerator, etc.). People can check this great site fro services.
Make it harder to smoke.
Throw away all your cigarettes (even your “emergency pack”), but also remember to throw out your lighters and ash trays. If you take steps now to make it harder to light up, you are more likely to make it through that next big craving when it hits
Change how you respond to your smoking triggers.
Every smoker has unique triggers (activities which are associated with smoking a cigarette), and it’s probably not realistic to completely avoid them. However, research has shown that replacing smoking with another habit when faced with triggers leads to greater success. So instead of lighting up after a meal, try going for a short walk or calling a friend.
Try a practice run.
Does the idea of quitting smoking altogether make you feel overwhelmed? Why not ‘practice’ quitting smoking instead! Treat it as an experiment or a challenge, and give yourself a deadline. Try to make it through a day, a weekend or even a full week without lighting up. Make note of challenges that you encounter and need to figure out before you quit for good. Who knows? Maybe you’ll make it a week and feel like you want to keep going!
Beyond these ideas, remember that you are more likely to succeed when you have a plan as well as the support to make this change. Pregnant women in Wisconsin can contact the WWHF to participate in the First Breath program, and all Wisconsin residents can get help from the WI Tobacco Quitline. Both services are completely free!