NEW YORK, Nov 18 (Reuters Health) -- For those who plan to quit smoking on Thursday, the Great American Smokeout or at New Year's, Dr. Saul Shiffman, director of The Smoking Research Group at the University of Pittsburgh, Pennsylvania, offers this advice:
-- Evaluate your past and present smoking habits. Consider why and when you smoke. Are you tempted to smoke, for example, after meals or whenever you have a drink? If you've tried to quit before, also ask yourself what kept you from quitting for good. These questions, and your answers, will help you clarify what you need to do to quit successfully.
-- Make a plan. Talk to a physician or pharmacist about different quitting strategies -- cold turkey versus tapering off; using a nicotine patch, gum or inhaler versus going without -- and choose the ones most likely to work for you.
-- Tell all. Tell your friends, coworkers, and family that you plan to quit, and let them know how they can help. You might, for example, ask friends not to smoke in front of you.
-- Buddy up. If possible, join forces with someone who has already quit, since he or she will be able to relate to what you are going through, and may be able to offer helpful pointers or advice. If that is not possible, buddy up with another smoker who is trying to quit. Or, if your local hospital or workplace offers quit-smoking programs, consider joining one.
-- Remove triggers. Get rid of your cigarettes, ashtrays, and lighters. And clean your home, office, car, and clothes to get rid of that smoky smell, which may remind you of smoking.
-- Avoid risky situations or behaviors. Plan activities that do not involve smoking and that you do not associate with smoking. If you usually smoke when you go out to bar or restaurant, for instance, plan to go to the movies instead.
-- Remind yourself why you're quitting.
-- Reward yourself. Every day you forego cigarettes, reward yourself. You need not be extravagant. Buy yourself a paperback you want to read, or take a long soak in the tub while listening to your favorite CD.
"A person really has to set his or her mind to quitting," said Shiffman in a press release. "That determination, in combination with preparation, will eventually lead to success."
For more information about smoking and quitting, you can also visit the American Cancer Society website, www.cancer.org, or call the American Cancer Society at 800-ACS-2345.
