By: Kathy Hubbard
Think about this for a minute. You spend on average $5.50 on an item that you’re going to light on fire, breathe in the smoke and then throw away. Does that make sense? And when you think about the fact that this item leads to disease and disability and harms nearly every organ of your body, does it make sense that you bought it, lit it on fire, sucked it up, and threw it away?
I’ll be the first to confess that I used to smoke, and like many of you, I became addicted to nicotine. After my late husband suffered a massive heart attack, about forty years ago, I quit. And, let me tell you, it isn’t easy but it’s not the hardest thing I’ve ever done. Maybe now is the time for you to seriously think about doing it yourself? Just for the health of it?
The Centre for Addiction and Mental Health explains that “nicotine releases a chemical called dopamine in the same regions of the brain as other addictive drugs. It causes mood-altering changes that make the person temporarily feel good. Inhaled smoke delivers nicotine to the brain within 20 seconds, which makes it very addictive – comparable to opioids, alcohol and cocaine.”
When you stop using tobacco, the nicotine levels in your brain drop, causing withdrawal symptoms which in turn make you crave another smoke. It’s managing the cravings that becomes the challenge.
The American Cancer Society says that making the decision to quit smoking or using smokeless tobacco is one that only you can make. You may have someone urging you to quit, but you’re the one making the commitment.
They suggest thinking about and making a list of the reasons you want to quit. Perhaps you’re worried about lung cancer, heart disease and the myriads of other conditions caused by tobacco use. Or maybe it’s the cost that’s becoming prohibitive. Or maybe someone you care about told you that you stink or, as in the case of a friend of mine, your children threatened not to let you play with your grandkids unless you quit.
“Once you decide to quit you need to pick a Quit Date,” ACS says. “This is a key step. Choose a day within the next month. Picking a date too far away gives you time to change your mind. Still, you need to give yourself enough time to prepare.”
The third Thursday in November is the Great American Smokeout. This year, that’s November 21 which is just a little over a week away. I think that it will be a terrific day for you to make a strong, personal commitment to quit using tobacco or other nicotine products including e-cigarettes.
Now that you have your Quit Date, you can spend time learning more about how to quit. Some people have great success with nicotine replacement therapy or prescription medicines. If that’s what you think you may need, contact your primary care provider to discuss your options. You can also check with your insurance company about coverage for quit programs and aids, whether it be meds or counseling.
“Online support groups where you can connect with others who are quitting may help,” ACS says. “And tell your family, friends, and co-workers that you’re quitting. They can give you help and encouragement, which increases your chances of quitting for good.”
Let’s be clear. On average it takes six attempts at quitting to succeed. One study I saw said that it can take thirty or more tries before quitting for a year. Patience and perseverance with a whole lot of determination will get you through though, I promise.
Start by removing temptation. “Get rid of all tobacco products in your home, car and at work. Stock up on oral substitutes like hard candy, carrot sticks or toothpicks. Practice saying, ‘No thanks, I don’t smoke anymore.’ Ask those who still use tobacco not to use it around you, and not to leave any tobacco products where you can see them.”
You don’t have to do this alone. Tobacco Quitlines are available. Call 1-800-QUIT-NOW (1-800-784-8669). Make that call today for a longer, healthier life, you’ll be glad you did.
Kathy Hubbard is a member of the Bonner General Health Foundation Advisory Council. She can be reached at kathyleehubbard@yahoo.com. This article was written for publication in the Bonner County Daily Bee on November 13, 2024.
