November 21, 2019
By: Dwayne Page
If you’ve ever tried to stop smoking, you know how hard it can be. The American Cancer Society’s Great American Smokeout event on Thursday, Nov. 21, is a great way to start a new journey toward better health – a day to try something new, something that may be challenging at times, but well worth it.
According to the CDC, within 20 minutes of not smoking, blood pressure and heart rate drop to more normal levels; in 8 to 12 hours, carbon monoxide levels return to normal and within 48 hours, nerve endings begin to regenerate and you can smell and taste better.
Within 2 weeks to 3 months, your lung function begins to improve, and coughing and shortness of breath decrease. One year after quitting, your risk of coronary artery disease is half that of someone who still smokes.
If you, or someone you know, is looking to stop using nicotine, there are options:
When preparing to quit:
Eliminate temptation. Identify your triggers and try to avoid them.
Create a fresh environment. Remove all cigarettes, ashtrays, vaping/JUUL devices from your home, work and car. Cleaning out the area you smoke or vape in can help create a fresh start.
Plan for withdrawal. Nicotine withdrawal is real. Ask your health care provider about the approved FDA tobacco cessation aids for adults, such as lozenges, nasal spray or a patch. Prescription options like Bupropion and Chantix are also available. Contact your health care professional to find the best plan for you. If you’re under 18 years of age, contact your pediatrician and/or school health resources.
Start a “quit kit.” Plan a strategy to deal with hand-to-mouth habits and cravings. Pack items like sugarless gum, cinnamon sticks, a water bottle, hard candy or sunflower seeds.
Plan for down time. Many smokers report “boredom” as a reason for smoking. Is there something you’ve put off doing because you didn’t have the time? The time may be now.
Identify coping skills. Stress will happen. Having coping skills in place can help. Take a deep breath. Allow yourself time to process. Still need help? Call for backup – talk to a friend, ask for help or call a tobacco counselor or other health care professional.
Remember, it takes that first step to run any race. Be kind to yourself and reach out to those who can offer support in your journey toward good health.
If you would like to quit smoking and need help call the Tennessee Tobacco Quitline at 1-800-Quit-Now or visit http://www.tnquitline.com.