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FAQ's About Quitting Smoking
Quitting feels overwhelming. How do I start?
Having a cigarette calms me down. How will I deal with stress?
I am concerned I will gain weight. What can I do?
I tried to quit before and I felt awful. Why did that happen?
What is Nicotine Replacement Therapy?
The craving for a cigarette can be so strong. Can I really quit?
Quitting feels overwhelming. How do I start?
Quitting may be one of the hardest things you'll ever have to do, but don't give up! You give yourself the greatest gift ever when you quit—your health and your family's health.
Here are some tips to help you get started:
- Pick a quit date that means something special to you or one that will be easier for you. (e.g. a birthday, a workday or a day off of work)
- Discuss quitting with your doctor and the possibility of using a nicotine replacement product.
- Talk to your family & co-workers and ask for their support and patience. It can be a very trying time.
- Decide what your reasons for quitting are. Remember your most important reasons and repeat them to yourself often, especially when those cravings hit.
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Having a cigarette calms me down. How will I deal with stress?
Learn new ways to deal with stress without smoking. Some tips to try:
- Deep Breath—The relaxed feeling smokers often mistake for the cigarette can actually be the result of the breathing they do when smoking. Try this without a cigarette: Use your stomach muscles to breathe allowing them to expand when you inhale and then to return to their normal position when you slowly exhale.
- Meditate—Remove yourself from a stressful situation by creating a mental image of a peaceful and relaxing place. Practice mentally visiting this place and experiencing the calming feeling until all you have to do is close your eyes to bring yourself there and feel the relaxation.
- Break Old Habits—Replace using a cigarette as your coping method in stressful situations. Go for a walk, call a friend, take a long, hot bath.
- Have a Plan—We can't always be prepared for everything life throws us, but we can have a plan for how to cope when faced with a difficult situation. The best way to cope with stress without smoking is to plan ahead. Keep in mind ways to relax during stressful situations.
Remember, stress will be there whether or not you smoke.
I am concerned I will gain weight. What can I do?
Not every smoker gains weight when they quit. In fact, some even lose weight! How? By not substituting eating for smoking and knowing how to deal with those food cravings when they hit.
Try using some of these to replace eating something unhealthy:
- Straws
- Ice water
- Sugarless candy & gum
- Veggie sticks
- Cinnamon sticks
- Flavored toothpicks
And don't forget to increase your activity!
I tried to quit before and I felt awful. Why did that happen?
As your body recovers from addiction to nicotine, you may experience signs that your body is healing. Some of these symptoms may be headaches, fatigue, insomnia, increased perspiration, body aches, irritability, mood changes, excess energy, constipation, diarrhea, coughing, runny nose or tingling in the hands and feet.
Don't worry, you won't experience them all! Be prepared for the ones you do. Counteract uncomfortable feelings with deep breathing, rest or other relaxation techniques. Nicotine replacement therapy is also a great way to quit without the discomfort.
When you quit, you will also have a lot of time on your hands. Take advantage of this and do things you usually put off. Pick a hobby, volunteer, exercise!
You may believe you can't do something unless you have a cigarette, but you will find that is not true.
What is Nicotine Replacement Therapy?
Nicotine Replacement Therapy (NRT) can be an effective way to help you quit smoking. NRT is available both over-the-counter and by prescription and includes the nicotine patch, gum, nasal spray, inhaler or the prescription drug Zyban©.
Ask your doctor about the possibility of using these products and increasing your chance of quitting successfully.
The craving for a cigarette can be so strong. Can I really quit?
If nicotine wasn't so addicting, resisting would be easy.
When the craving hits, try one of these:
- Delay—The more you put off having that cigarette, the less you'll smoke.
- Speak positively—You can do it! Convince yourself of that.
- Call someone—Talk, talk, talk. Drive your friends crazy, but get it out, release stress and relax.
- Distract yourself—Find a hobby to keep your hands busy. Play with a rubber band.
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Sign up for "The Butt Stops Here" Smoking Cessation Classes
Visit the Quitsite or Call the Quitline
1-866-NY-QUITS
(1-866-697-8487)
See if you are eligible for a free starter kit of Nicotine Replacement Patches.
For Quit Resources in other parts of New York State, go here.
