You've tried quitting cold turkey, chewing gum or even wearing a nicotine patch. But no matter how hard you try, you just can't seem to quit smoking -- and you're not alone.
At least 70 percent of smokers in the United States tried to quit at one time or another in the past year, but less than five percent were actually able to permanently kick what is considered to be a nicotine "habit" on their own.
However, according to specialists at the University of Michigan/Chelsea Arbor Addiction Treatment Center, a national leader in cessation and addiction research, smoking is much more than just a bad habit, it's a powerful addiction, making it difficult to quit. That's why addiction specialists at the Center suggest smokers follow a few cessation tips and seek professional help when giving up cigarettes, especially if they suffer from depression, anxiety, alcohol/substance abuse disorders or insomnia.
Nicotine is a highly addictive substance in tobacco smoke. When tobacco is smoked, it produces 4,000 substances, among which 40 are cancer-causing, which is one reason smoking is responsible for about 450,000 deaths in the U.S. each year.
And although smoking is the No. 1 cause of preventable death in the country, nearly 60 million Americans continue to smoke because as many as 90 percent of them are dependant on nicotine, says Maher Karam-Hage, M.D., an addiction specialist at the Chelsea Arbor Addiction Treatment Center.
"There's definitely a difference between a bad habit and an addiction when it comes to smoking," says Karam-Hage. "A bad habit you can change, but an addiction overrides your sense of judgement. An addiction tells you that 'no matter what, you need this substance'."
Beth, a smoker for 40 years, knows about the addictive power of nicotine. She has tried unsuccessfully to quit several times despite having chronic bronchitis and emphysema. Although these smoking-related diseases limit her mobility and force her to use an oxygen tank, she still continues to smoke.
"Make no mistake about it, nicotine is definitely an addictive drug," she says. "Every time that I try to quit, I end up wanting one so badly that I will find any excuse to go back to it. But I'm beginning to learn that I'm not a complete failure when I can't quit completely."
To help Beth and other smokers become "non-smokers," the specialists at the Chelsea Arbor Addiction Treatment Center provide them not only with support, but also tips to help them quit smoking for good.
Tips for quitting
1. Set a "quit date" and mark it on your calendar. Karam-Hage says that it's best to select a date that is close to a birthday, anniversary or holiday to provide yourself with activities to distract you from smoking. Sometimes it may take weeks or even months to really prepare for a quit date.2. Start mentally and physically preparing for your quit date. A good step to take about one to two weeks before your quit date is to start taking medications like Zyban. An alternative is to try other nicotine replacement therapies like the patch starting on your quit day, says Karam-Hage.3. Stop buying cigarettes.4. Clear the air of smoke. Anything that smells like tobacco or the smoke from tobacco -- house, car, clothes -- should be cleaned before your quit date. Having these distinct smells around you can make it very difficult to quit.5. Find your own cessation cheerleader. It's extremely important to have a friend or family member be your support person while you're in the process of quitting. This person can help motivate you and be there for you when you feel the urge to smoke.6. Talk with your health care provider. Most physicians are equipped to help smokers at least make a first attempt at quitting or provide a referral to an addiction specialist or counselor when needed. Also, those suffering from depression, anxiety, alcohol/substance abuse disorders or insomnia should seek professional help to prevent their conditions from worsening and to make sure they use the most effective treatment modalities.7. Don't quit quitting. Often, people relapse if they smoke one cigarette or an entire pack while they're trying to quit. If this happens to you, you have not failed. The best thing to do is to try again to quit again as soon as possible. After so much mental and physical preparation, it's much easier to try again soon after a relapse, then to try to quit several weeks or months later.
When following these steps, it's important to not put too much pressure on yourself. The first few days after you quit, you may temporarily feel tired, irritable, and develop headaches or a cough. But keep in mind that when you quit, you're taking the first step toward better health. Quitting smoking improves your circulation, stamina, skin, and greatly reduces your risk of cancer and other smoking-related diseases.
"If you quit today and you smoke one or two cigarettes tomorrow or the next week, it's okay as long as you're really committed to quit," says Karam-Hage. "Never quit quitting, that's what I always tell people."
U-M Tobacco Consultation Service also provides eight-week group cessation classes and flexible individual counseling for those who want to quit smoking. To learn more about this program, visit http://www.med.umich.edu/mfit/tobacco/.
Facts about smoking and the challenges of quitting:
* At least 70 percent of smokers in the United States tried to quit at one time or another in the past year, but less than five percent are actually able to quit smoking on their own.
* Smoking is the No. 1 preventable cause of death in the U.S. Smoking can lead to serious diseases such as various forms of cancer, chronic bronchitis, emphysema and heart disease.
* For most smokers, nicotine is an addiction, not a bad habit. For that reason, it may take several attempts before a smoker is able to successfully quit.
* Those suffering from depression, anxiety, smoking/substance abuse disorders or insomnia should seek professional help if they want to give up cigarettes to prevent their conditions from worsening.
For more information, visit the following Web sites:
U-M Health Topics A-Z: The Effects of Smokinghttp://www.med.umich.edu/1libr/subabuse/tobacc11.htm
U-M Health Topics A-Z: How to Quit Smokinghttp://www.med.umich.edu/1libr/primry/life04.htm
U-M Health Topics A-Z: Changes Your Body Goes Through When You Quit Smokinghttp://www.med.umich.edu/1libr/subabuse/tobacco09.htm
U-M Health Topics A -- Z: The Medical Facts About Tobaccohttp://www.med.umich.edu/1libr/subabuse/tobacco04.htm
American Cancer Societyhttp://www.cancer.org
American Lung Associationhttp://www.lungusa.org
Written by Krista Hopson
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