4 ways to kick the tobacco habit for good

Quitting tobacco isn’t easy. On average, it takes seven to 10 attempts before someone is successful. But, since tobacco causes one in five deaths and is the leading cause of disease and premature death in the United States, quitting could save your life.

Follow these four steps to finally quit smoking for good:

1. Set a Quit Date

The first and most important thing is to set a firm quit date. That may be the date of the American Cancer Society’s Great American SmokeOut, which is every year on the third Thursday of November, or some other date important to you or your family. The timing isn’t important. The actual decision to set a date to become a non-smoker is. As that date approaches, make a plan to quit and explore all the resources that are available.
 

2. Call 1-800-QUIT-NOW

By calling 1-800-QUIT-NOW, you’ll be connected to a free, state-sponsored service manned by counselors who are trained to help addicted smokers quit. Many are former smokers themselves, so they know what you’re going through. Additionally, The Ohio State University and many other community agencies provide individual and group counseling.

Whether in person, on the phone or in a group setting, counseling can help you establish your priorities, identify your triggers and develop a strategic approach to this habit that is so very difficult to break. 
 

3. Nicotine Replacement Therapy

Nicotine replacement therapies (NRT) can help reduce withdrawal symptoms. On average, they give you about a quarter to a third of the nicotine you get from a cigarette and it’s distributed much more slowly to reduce the craving to smoke. There are several different types of nicotine replacement products.

• Patch: This is a transdermal system that’s available with or without a prescription. The patch is put on once a day and nicotine slowly soaks into the skin, decreasing the cravings for nicotine.
• Gum: Available without a prescription. Chew the gum until you get a peppery taste and tuck it inside your cheek until it fades, then repeat as needed. The nicotine is absorbed through the mucous membranes in the mouth.
• Lozenge: Similar to the gum, as the lozenge dissolves, nicotine is absorbed through the mucous membranes. Nicotine lozenges are available without a prescription. 
• Nasal Spray: Available by prescription, the nasal spray quickly delivers nicotine to the bloodstream through the mucous membranes in the nose.
• Inhaler: Nicotine inhalers release a mist inside the mouth and throat that’s absorbed through the mucous membranes.

Additionally, there are two widely used medications for tobacco cessation, both of which are more effective than NRT, and can be used in combination with NRT:

• Bupropion (Zyban, Wellbutrin or Aplenzin): A prescription antidepressant that releases dopamine and reduces nicotine cravings. Bupropion helps give people an extra shot of dopamine, a neurotransmitter that nicotine releases.
• Varenicline (Chantix): This prescription medication blocks the effect of nicotine on brain receptors, while at the same time causing the release of dopamine to reduce cravings and nicotine withdrawal symptoms. Varenicline is the most effective medicine for cessation.

4. The Golden Week

The first week after quitting is the most critical time. If you can stay smoke free during that first seven days, you increase your chances of staying off tobacco 10--fold. The Golden Week might be a good time to take a vacation or reduce stress in your life. Get through that first week and you have a very good chance of breaking the habit. 

Final Tips for staying tobacco free

As with all addictions, change your environment – stay away from people, places and things that trigger the addition. Once you make it past the Golden Week, continue to use one or more of these quitting strategies to stay tobacco free.