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INFORMATION:
Making the Decision to Quit
Making the Decision to Quit
The decision to quit tobacco use is one that only you can make. Others may want you to quit, but the real commitment must come from you.
Researchers have looked into how and why people stop tobacco use. They have some ideas, or models, of how this happens.
The Health Belief Model says that you will be more likely to stop tobacco use if you:
• believe that you could get a tobacco-related disease and this worries you
• believe that you can make an honest attempt at quitting
• believe that the benefits of quitting outweigh the benefits of continuing tobacco use
• know of someone who has had health problems as a result of their tobacco use
Do any of these apply to you?
The Stages of Change Model identifies the stages that you go through when you make a change in behavior. Here are the stages as they apply to quitting tobacco use:
Pre-contemplation: At this stage, the tobacco user is not thinking seriously about quitting right now.
Contemplation: The tobacco user is actively thinking about quitting but is not quite ready to make a serious attempt yet. This person may say, “Yes, I’m ready to quit, but the stress at work is too much, or I don’t want to gain weight, or I’m not sure if I can do it.”
Preparation: Tobacco users in the preparation stage seriously intend to quit in the next month and often have tried to quit in the past 12 months. They usually have a plan.
Action: This is the first 6 months when the user is actively quitting.
Maintenance: This is the period of 6 months to 5 years after quitting when the ex-user is aware of the danger of relapse and take steps to avoid it.
Where do you fit in this model? If you are thinking about quitting, setting a date and deciding on a plan will move you into the preparation stage, the best place to start.
Here are some steps to help you prepare for your Quit Day:
• Pick the date and mark it on your calendar.
• Tell friends and family about your Quit Day.
• Stock up on oral substitutes – sugarless gum, carrot sticks, and/or hard candy.
• Decide on a plan. Will you use NRT or other medications? Will you attend a class? If so, sign up now.
• Practice saying, “No thank you, I don’t smoke.”
• Set up a support system. This could be a group class, Nicotine Anonymous, or a friend or family member who has successfully quit and is willing to help you.
Successful quitting is a matter of planning and commitment, not luck. Decide now on your own plan. Some possibilities include using the nicotine patch or gum, joining a tobacco cessation class, going to Nicotine Anonymous meetings, or using self-help materials such as books and pamphlets. For the best chance at success, your plan should include one or more of these options.
On your Quit Day, follow these suggestions:
• Do not smoke.
• Get rid of all cigarettes, lighters, ashtrays, and any other items related to smoking.
• Keep active – try walking, exercising, or doing other activities or hobbies.
• Drink lots of water and juices.
• Begin using nicotine replacement if that is your choice.
• Attend stop smoking class or start following a self-help plan.
• Avoid situations where the urge to smoke is strong.
• Reduce or avoid alcohol.
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