- In 2006, the number one New Year's resolution in America was to stop smoking, but studies show that by January’s end many resolutions are typically abandoned. For New Jersey residents there is even more incentive to keep a smoking cessation resolution, now that there is a state-wide indoor smoking ban in most public facilities.
One out of four Americans, or nearly 50 million, still smoke and need help to quit, according to the Office of the U.S. Surgeon General. The vast majority of people who smoke wish they could quit - a sad fact of nicotine addiction. Although it can be achieved, quitting is not an easy task.
“Giving up anything that's played such an important part in your life is going to be difficult. The most important aspect to quitting is deciding to quit. You must not leave any back doors open to smoking or you will take them sooner or later. You should prepare for those difficult days by working with a tobacco specialist or joining a support group throughout the process.” notes Tony Juneja, MD, a psychiatrist on staff at Saint Barnabas Behavioral Health Center.
“Smoking like other addictions is one of the most intense, repetitive and dependable relationships you're likely to ever know. It infiltrates almost every aspect of your life,” he says. “Be prepared to experience a sense of emotional loss when quitting.”
You have to look at the big picture, Dr. Juneja recommends, "giving up cigarettes represents the single most important step that smokers can take to enhance the length and quality of their lives."
If you decided that 2006 is the year you’re going to quit smoking for good, Dr. Juneja has some suggestions to help you be successful.
“The key is to set yourself up with strategies for overcoming those inevitable moments of weakness, from talking things through with a mate, to taking up an activity that will keep your mind occupied,” he says. “Don't lose sight of the fact that lots of people have been in your position, and have gone on to successfully conquer their bad habits.”
It’s most important to stay focused and not to look too far ahead, Dr. Juneja advises. Don't look at a lifetime without cigarettes, it's enough to rattle the most resolute quitters, and you'll be tempted to give up on giving up. “Focus on getting through the next minute, hour, day and then week. The further you can go, the easier it will get,” Dr. Juneja says.
Smoking cessation throws your body into shock initially. If you take care to give your body the fuel it needs to run properly, you'll find that you're better able to cope with the discomforts of nicotine withdrawal. Dr. Juneja suggests that you have the right foods within easy reach and you'll minimize weight gain due to quitting.
Dr. Juneja notes that you'd need to gain at least 75 pounds in order to equal the health risks associated with smoking every day. Eat vegetables and fruits instead of sweets, chips and pastries to help avoid weight gain, he advises.
Water will help to flush residual toxins out of your system, and beat back cravings to smoke. When you're well-hydrated, you'll feel better in general.
Don't blame your withdrawal symptoms on where you're going, but on where you've been. Most of what you'll feel during the first three days of quitting can be blamed on nicotine withdrawal, but after that you need to listen to your body and if concerned give your doctor a call.
Remind yourself that most cravings only last three to five minutes. “Lean into the urges and ride them out,” he says. “Think of cravings as signs that your body is healing - that is just what they are.”
Other suggestions to help you stop smoking for good in 2006:
*Renew Resolve Daily
Your determination to quit smoking is built one day at a time. Every smoke-free day makes you stronger, so take time to reflect in the value of what you're doing. A positive attitude is important. Take pride in each hour of freedom from tobacco and in each challenge overcome.
*Get Your Sleep
Fit a full eight hours of sleep in every night, and a nap here and there if you need it. When you're tired, the urge to smoke will seem stronger while you feel less able to manage them. If you have trouble sleeping when you first quit smoking, try taking a long walk a couple of hours before bed.
*Make New Habits
Work to undo old patterns and replace them with newer, healthier choices. Each day you complete smoke free brings you closer to lasting freedom. Within two weeks or so you'll begin to develop a feeling that life without nicotine might actually be easier.
*Get Moving
If you already have a daily exercise regimen, great! If not, start now. Aim for a half hour of some moderate form of exercise every day. Walking is a great way to move and it's a quick fix for the urge to smoke.
“A substantial increase in overall lung function of up to 30% within just 90 days will aid you in engaging in physical activity, in shedding any extra pounds, and increasing fitness,” Dr. Juneja notes.
And if you need more practical incentives to kick the habit, remember that an immediate benefit of quitting is saving money. An average smoker spends over $1,500 a year on their cigarettes alone, and that doesn't include all other related costs.
“Save the money that you usually spend on cigarettes and buy yourself something you really want after a week or a month. Or save for a year and treat yourself to a holiday,” Dr. Juneja suggests. “But most importantly, quit smoking and you’ll save yourself a lifetime of addiction.”
According to the U.S. Center for Disease Control, if the only tactic you employ is to make a New Year's resolution to quit smoking, then your odds of success during 2006 are just 1 in 20 - a 95% chance of failure.
If you do not come up with a real action plan at some point, then you are likely destined to smoke until it cripples and then kills you, Dr. Juneja comments. In fact, the key to quitting is so elusive that half of all smokers are currently scheduled to smoke themselves to death, each an average of 13 years early, he says.
Preparation, education and support from professionals and family can further help smokers quit and stay quit. To that end, the Saint Barnabas Behavioral Health Center, Institute for Prevention offers a Tobacco Dependence Treatment Program.
This comprehensive program includes assessment, behavioral therapy and pharmacotherapy. In Monmouth and Ocean Counties call 732- 914 -1688, extension 3955, for more information or to make an appointment.
Saint Barnabas Behavioral Health Center, along with Kimball Behavioral Health Services, is a 100-bed mental health and chemical dependency treatment facility providing inpatient, partial hospitalization and outpatient services for adults and older adults.
For more information on psychiatric services or to schedule an appointment with the Saint Barnabas Behavioral Health Center, call 800-300-0628.
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