Overview of Tobacco Cessation (Smoking Cessation)
Nicotine is the most addictive substance known to humans (Learn more about tobacco basics). Smoking cigarettes is a very efficient way to become addicted to nicotine. Quitting cigarettes produces withdrawal symptoms. There are good reasons to quit smoking as cigarette smoking is linked to cardiovascular disease and death, lung cancer, emphysema, 30% of all cancers, peptic ulcer conditions, abnormal pap smears, secondary respiratory infections and cataracts. Overall, cigarette smoking rates have decreased nationwide except among high school and college students, where rates have increased. Many people feel dip and chew are a safer way to use tobacco. This is not true, as one chew of tobacco will deliver 4.5 mg of nicotine, compared to 1-3 mg from a cigarette.
Prevention
- Don’t start smoking, dipping and/or chewing.
- Recognize the increased risk of developing a habit even when using tobacco, casually while drinking, traveling abroad, studying or for stress reduction.
- If you use tobacco products, quit.
- If you relapse, keep practicing quitting. Most people relapse 4-7 times before being 100% successful.
Treatment
- Consider a tobacco use diary to determine triggers and circumstances of your tobacco habit.
- Set a quit date and plan strategies to reduce urges (5 slow deep breaths, hot bath, call a friend, go for a walk, chew gum or cinnamon stick, recite a poem, prayer or mantra).
- Consider nicotine replacement therapies, (e.g. patch, gum, lozenges or other medication).
- Practice relapse prevention strategies, such as planning for future stressful events, non-smoking support group or “buddy”. (Learn about more prevention strategies)
- Consider community and even Internet support resources.
How We Can Help
- If you would like to be seen by our medical staff, please contact our Appointment Desk to schedule an appointment.
- If you are interested in one-on-one cessation assistance at no charge, please call (530) 752-6334 or go to Health-e-Messaging and log in to schedule an appointment with our Intervention Coordinator, Stephanie Lake. There is no charge for the appointment.
Resources
Additional Information about Tobacco
Tobacco Basics
There are 7,000 chemicals w/over 60 known to be carcinogens in a cigarette responsible for 1 out of 5 deaths (greater than 450,000) in the USA per year.
Cravings and Additional Prevention Strategies
Cravings typically last for about 5 minutes. Find something enjoyable to take your mind off the cravings.
- Watch TV
- Dance
- Go outside
If you smoked in your car make sure to have it detailed before your quit date.