Quit smoking

How to quit smoking: 5 actions you can take now – CNN

Summary

Cigarettes have chemicals that can make this addiction particularly insidious.

Despite the steep uphill battle, the addiction can be overcome. Here are five actions you can take to help you or a loved one quit smoking and enjoy a healthier life:

1. Focus on how to ‘stay quit’

The goal should not be to quit smoking; rather, it should be on how to “stay quit,” said Dr. Panagis Galiatsatos, director of the Tobacco Treatment Clinic at Johns Hopkins Medicine in Baltimore, M…….

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Cigarettes have chemicals that can make this addiction particularly insidious.

Despite the steep uphill battle, the addiction can be overcome. Here are five actions you can take to help you or a loved one quit smoking and enjoy a healthier life:

1. Focus on how to ‘stay quit’

The goal should not be to quit smoking; rather, it should be on how to “stay quit,” said Dr. Panagis Galiatsatos, director of the Tobacco Treatment Clinic at Johns Hopkins Medicine in Baltimore, Maryland.

He said he’s had patients who say they’ve quit many times, but that they’ve not been able to permanently stop.

He recommends people break up their larger goal of quitting into smaller goals.

For example, learn your different triggers that could make you want to smoke. That way, you can be mindful and find solutions for those actions.

2. Make each time you quit a learning experience

Most people who smoke quit eight to 12 times, because of the addictiveness of cigarettes, before they successfully quit for good, said Jonathan Bricker, professor in the public health sciences division at the Fred Hutchinson Cancer Research Center at the University of Washington in Seattle.

Because relapse is so common, Bricker tells his patients to find a lesson they can take from each experience.

“People will say things like, ‘I learned how powerful these cravings are, or I learned how seeing my friend smoke was a big trigger for me, or I learned that stress in my life was a big trigger,’ ” Bricker said.

Patients should approach quitting from the viewpoint that the more things they learn from their relapses, the greater their chance is of quitting permanently, he said.

3. Use phone lines and apps for support

Support groups for people who want to quit smoking are dwindling, so Bricker recommended calling a quitting help line to get outside assistance.

The CDC funds a tobacco cessation hotline, 1-800-QUIT-NOW (784-8669), which is free to US residents in all states, plus the District of Columbia, Guam and Puerto Rico. Your call goes automatically the quit line in your state or territory.

Callers are connected to coaches who help smokers create a plan to quit and give them advice when facing withdrawals and cravings.

Currently, state cessation hotlines only reach about 1% of people who smoke, which the CDC largely attributes to the lack of funding to promote the service.

Bricker’s team at Fred Hutch helped to create the app iCanQuit, which was supported by a grant from the US National Institutes of Health.

The app focuses on acceptance and commitment therapy, which encourages people to accept their emotions and thoughts instead of pushing them away. The tool also offers resources for quitting and handling cravings when they arise, Bricker said.

RELATED: Apps that help you acknowledge your smoking triggers work better, study shows

4. Speak …….

Source: https://www.cnn.com/2021/07/15/health/how-to-quit-smoking-wellness/index.html