The statistics are out. You've known for a long time but just weren't ready, haven't been able to, or didn't know how to go about it. Yet there's no better time than now to quit smoking-and you (yes, you!) can be a happy, successful non-smoker this year.
Maybe you've tried to quit before-maybe even a number of times-without success. If so, you're not alone. In fact, according to Janet Webb, MA, licensed professional counselor at St. Luke's Hospital, most people who ultimately quit smoking try five to seven times before they are successful. So, regardless of how heavy a smoker you are, how long you've been addicted or how many times you've tried to quit in the past, it is very possible-all you need is support, determination and a good plan.
"Quitting smoking is not easy," says Webb. "Nicotine is an addictive product. You need to acknowledge this and make a plan on how you're going to quit ahead of time-just as you would plan for any other major change."
Webb understands the need for a planned approach to quitting smoking because she helps others successfully do it everyday. Webb leads St. Luke's Hospital's six-session smoking cessation group "Breaking Free from Smoking," which includes a group hypnosis session to help people get in the right mindset to quit.
Below are a few general tips that Webb integrates into her six-session course to help you quit smoking:
- Make the plan and set a quit date
Start planning how you are going to quit smoking 30 to 60 days before actually setting your quit date. Think about how you're going to do it and anticipate any pitfalls. Remember that the first day you quit is the most difficult.
- Use a nicotine replacement
Using a safe nicotine replacement (such as a patch, nicotine gum or prescribed pharmaceutical) can help you get past that first, critical period. A nicotine replacement helps with withdrawal symptoms and makes the nicotine "detox" period more comfortable.
- Lean on a formal support group
Webb has found that those who have the best success in quitting smoking combine a nicotine replacement with participation in a formal support group. "While family members and friends can be a valuable support during this time, a group whose members personally understand what you're going through makes a big difference," she says.
- Exercise and eat right
Many people are afraid of gaining weight when they quit smoking due to the temptation of putting something (other than a cigarette) in their mouths. By implementing an exercise and healthy eating program right away, you can avoid sabotage from potential weight gain and reap positive relaxation benefits.
- Consider hypnosis
Webb explains that hypnosis is not a "miracle" cure for smoking addiction, but helps put participants in the right mindset and supports relaxation, which is important when trying to quit an addiction. "It is very similar to deep meditation or prayer and nothing to be apprehensive about, "she says. "You never lose your ability to think or make decisions."
For more information about St. Luke's Hospital's smoking cessation group "Breaking Free from Smoking," call 314-542-4848.
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