So, you only smoke a few cigarettes when you are out at a bar or.......
You are going to quit as soon as you graduate.
Is this what you keep telling yourself? Well, good luck! Nicotine is so addictive, those few cigarettes may become a pack a day habit and after you graduate, you may be too hooked to quit.
Immediate Reasons to Stop:
- Bad breath
- Stained teeth
- Bad smell in clothes and hair
- Lower athletic ability
- More susceptible to colds and other respiratory infections
- Expense
- Having to go outside to smoke.
Long Term Reasons to Stop:
- Risk of cancer and heart disease
- Serious breathing problems
- Time lost at work because of illness
- Wrinkles and premature skin aging
- Risk of ulcers
- Risk of gum disease
- Risk of damage to babies of pregnant women who smoke
- Setting a good example for your children.
If You Really Want to Quit:
- Set a stop date 2 - 4 weeks from now - not during a high stress time like exam week.
- Get ready to quit by keeping a diary of when and why you smoke.
- Write down a list of why you want to quit - reading this list may keep you motivated.
- Plan other things to do instead of lighting up, such as walking, deep breathing, frequently brushing your teeth, avoiding coffee and alcohol.
- Tell your friends and family of your intention to quit and ask for their support.
- Smoke fewer cigarettes as your stop date nears.
- Buy only one pack at a time.
- Switch to a brand you do not like as much.
- Ask a friend or family member to quit with you.
- Plan an exercise program.
Once you have quit, urges for a cigarette usually last only a couple of minutes and they are less frequent as time goes on.
Get Past the Urges by:
- Chewing sugarless gum
- Brushing your teeth
- Taking a walk, especially after meals
- Breathing deeply
- Reviewing your list of reasons to quit
- Drinking a glass of water
- Calling a friend.
Once you have quit, don't take puffs from friends' cigarettes. This will keep you addicted longer. If you fail and start smoking, quit again the next day. Some people find it easier to quit using nicotine patches or gum. These allow you to first change the things you do to support your habit before you deal with your nicotine addiction.
If you need help to quit smoking, talk to a nurse at Health Services. We can help.
