Mark Twain got it right: “Quitting smoking is easy. I've done it a thousand times."
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Highlights
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Maybe someone you know can relate to Mark Twain. Quitting smoking is just plain hard. Why?
In a word, nicotine.
Nicotine is a drug found in tobacco. It is highly addictive – as addictive as heroin or cocaine. Over time, a smoker becomes physically and emotionally addicted to nicotine. Studies have shown that smokers must deal with both the physical and mental dependence on nicotine to quit and stay quit, which is why the process is so difficult.
Tips for Helping a Smoker Quit:
Just a Few Health Benefits the Person Quitting Can Count on:
No matter how old a smoker is or how long the person has smoked, quitting can help him or her live longer and be healthier.
20 minutes after quitting: One’s heart rate and blood pressure drops.
12 hours after quitting: The carbon monoxide level in the blood drops to normal.
2 weeks to 3 months after quitting: Circulation improves and lung function increases.
1 to 9 months after quitting: Coughing and shortness of breath decrease.
1 year after quitting: The excess risk of coronary heart disease is half that of a smoker's.
5 years after quitting: The stroke risk is reduced to that of a nonsmoker 5 to 15 years after quitting.
10 years after quitting: The lung cancer death rate is about half that of a continuing smoker. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases.
15 years after quitting: The risk of coronary heart disease is that of a non-smoker.
General Hints for Friends and Family
Respect that the quitter is in charge. This is his or her lifestyle change and challenge, not yours.
Ask the person whether he or she wants you to call or visit regularly to check in. Let the person know that it's okay to call you whenever he or she needs to hear encouraging words.
Help the quitter get what she or he needs to stay away from tobacco, such as hard candy to suck on, straws to chew on, and fresh veggies in the refrigerator for healthy snacking.
Spend time doing things with the quitter to keep his or her mind off smoking – go to the movies, take a walk to get past a craving (what many call a "nicotine fit"), or take a bike ride together.
Try to see the situation from the smoker's point of view – a smoker's habit may feel like a cherished friend that has always been there when times were tough. It's hard to give that up.
Help the quitter with a few chores, some child care, or cooking – whatever will help lighten the stress of quitting.
Celebrate along the way. Quitting smoking is a BIG DEAL!
Don't judge, nag, preach, or scold. This may make the smoker feel worse about him or herself. You don't want your friend or loved one to turn to a cigarette to soothe hurt feelings.
Don't take the quitter's grumpiness personally during his or her nicotine withdrawal. The symptoms usually pass in about 2 weeks.
Don't offer advice. Just ask how you can help with the plan or program the quitter is using.
If Your Ex-smoker "Slips"
Don't assume that he or she will start back smoking like before. A "slip" (taking a puff or smoking a cigarette or two) is pretty common when a person is quitting.
Remind the person how long he or she went without a cigarette before the slip.
Help the person remember all the reasons he or she wanted to quit, and forget about the slip as soon as possible.
Don't scold, nag, or make the person feel guilty. Be sure the quitter knows that you care about him or her whether or not he or she smokes.
If Your Quitter Relapses
Research shows that most people try to quit smoking 5 to 7 times before they succeed. (It's called a relapse when smokers go back to smoking like they were before they tried to quit.) If a relapse happens, think of it as practice for the time he or she will succeed. Don't give up your efforts to encourage and support your loved one.
If the person you care about starts back smoking again:
Praise him or her for trying to quit, and for whatever length of time (days, weeks, or months) of not smoking.
Encourage him or her to try again. Don't say, "If you try again … " Say, "When you try again … " Studies show that most people who don't succeed in quitting are ready to try again in the near future.
Encourage him or her to learn from the attempt. Things a person learns from a failed attempt to quit may help him or her quit for good the next time. It takes time and skills to learn to be a non-smoker.
Say, "It's normal to not succeed the first time you try to quit. Most people understand this, and know that they have to try to quit again. You didn't smoke for 2 whole weeks this time. You got through the worst part. Now you know you can do that much. Now that you know you can get through the worst part, you can get even further next time."
If You Are a Smoker Helping Someone Quit
Smoke outside and always away from the person trying to quit.
Keep your cigarettes, lighters, and matches out of sight. They might be triggers for your friend or loved one to smoke.
Don't ever offer the quitter a cigarette, even as a joke!
Join your loved one in his or her effort to quit. It's better for your health and might be easier to do with someone else who is trying to quit, too!
Health concerns usually top the list of reasons people give for quitting smoking. This is a very real concern: About half of all smokers who keep smoking will end up dying from a smoking-related illness.
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