Great American Smokeout

The Great American Smokeout held the third Thursday each November is an event that encourages tobacco users to make an attempt to abstain from using tobacco for one day.  There are many resources available to help smokers succeed in this quest, including the Tobacco Dependence Program, which is supported by the Cancer Institute of New Jersey, Robert Wood Johnson Medical School and School of Public Health at Rutgers University. Its director Michael Steinberg, MD, MPH, FACP, a tobacco researcher, explains how to get started.

Q:  People often find themselves discouraged when it comes to quitting tobacco – sometimes due to misinformation.  What are some of the myths out there?

A:  One of the biggest misconceptions is people believe they have smoked for so long that the health damage is already done, so why bother to stop now.  That truth is the health benefits from quitting start within minutes of quitting and are significant regardless of your medical condition or how long you have smoked. 

Some smokers also think if they cut down on the amount of cigarettes they smoke each day that they will be better off.   Smokers can compensate in the way they smoke.  They can inhale varying amounts of nicotine (and thus other toxins) from each cigarette.  Therefore, a modest reduction in the number of cigarettes smoked is no guarantee of lowered exposure to toxins. The only sure way to reduce your risk is to stop completely and this should be the eventual goal.

People also need to realize that smoking is not just a “bad habit” – it is an addiction.  Nicotine is one of the most addictive substances on the planet and tobacco use affects the chemistry of the brain.  Having difficulties with quitting is not a sign of weakness. 

Q:  What kind of help is available?

A:  There are many resources to help you quit smoking successfully.  Behavioral skills, support, and medications have been proven to be the most effective way to quit.  Medications and nicotine replacement therapies can relieve cravings and withdrawal symptoms so that you feel more comfortable and can deal with the quitting process more easily.  Telephone quitlines (1-800-QUIT NOW) can provide support, and face-to-face treatment, whether it is individual or group, is the most effective way to stop smoking.  At the Tobacco Dependence Program, for instance, we discuss all treatment options with you including nicotine patch, gum, lozenge, nicotine nasal spray or nicotine inhaler – along with prescription medications.

Q:  How can one prepare to quit?

A:   Making the decision to stop is the most important thing.  Things people can do immediately are to identify people, situations, emotions and other things that trigger your desire to use tobacco, then change your behaviors to avoid these triggers.  For instance, if having your morning cup of coffee goes hand in hand with lighting up, you may consider drinking orange juice instead or stopping at a donut shop for coffee instead of convenience store, where tobacco is sold.  Clean out your home, car, and office from any related tobacco paraphernalia.  Spend more time in places where you can’t use tobacco, such as the mall, library, movies, and stores.  And tell others that you are trying to stop using tobacco.  You might be pleasantly surprised in the support they offer.  Once you decide to try and stop – get help.  Cessation treatment can double or triple your chance for success.  The only failure is when you stop trying.