The Road to Quitting

by Catherine Laird

Surveys have found that roughly 70 per cent of smokers say they want to quit. So what does it take to finally butt out? Quitting is difficult, but possible with the right mix of motivation, patience and support.

The signs of addiction can sneak up on you. Those who do not smoke or who have only smoked for a short period of time may not realize that nicotine addiction can be as powerful as an addiction to street drugs such as heroin.

You will know that you are addicted when you:
•Continue to use tobacco knowing that it is detrimental to your health
•Develop a tolerance to tobacco
•Develop withdrawl signs and symptoms when stopping tobacco use
•Are unable to control the use of tobacco

If the above sounds familiar, now is a good time to quit. National Non-Smoking Week takes place in the third week of January to promote cessation and the idea that "quitting is contagious, pass it on!"

Plus, the QuitNow and Win contest is offering a chance to win some great prizes if you stay tobacco-free from Jaunary 5 until February 2. You can register online by January 4th at www.quitnow.ca.

It takes more than one step to quit. The steps to success are:
•A desire to quit
•Support from family and friends
•Choosing the right time & right environment to quit
•Gaining the support/advice of your family physician
•Making a plan that may include the proper use of Nicotine Replacement Therapy (NRT) or other medications
•Professional cessation counselling (by telephone, online or in person)

Using medication and cessation counselling together can increase your chances of success by up to six times. Contact your physician or a pharmacist who specializes in cessation to explore the most effective combination for you.

One popular option is to use one or more types of Nicotine Replacement Therapy (NRT), including gum, lozenges, inhalers or nasal sprays. These NRTs have "clean nicotine" and are designed to ease the side effects of withdrawal by replacing some or all of your daily cigarettes on your way to quitting.

Using Nicotine Replacement Therapy (NRT)
You can use NRTs to reduce the number of cigarettes you smoke by replacing a few cigarettes each day with an NRT of your choice. The goal is to get to zero cigarettes, then slowly decrease the amount of NRT to zero.

Many people who try over the counter NRTs may not be using the medication properly or at the correct dose. This can dramatically affect the benefits and success of the treatment.

It is good to know a bit more about NRTs before you start:
•Do not chew/suck the regular gum/candy—it is important to bite the gum or suck the lozenge once or twice to release the medication (tingling or peppery taste), then park the gum or lozenge in the side of your mouth. Repeat as necessary.

•Work with your health care professional to determine your nicotine addiction level and proper strength and dosage. Overdosing can lead to adverse effects while under dosing can lead to withdrawal symptoms. Both of these scenarios can lead to relapse.

•Funding may be accessible through your group health plan. The cost is usually less or the same as buying tobacco, depending on the brands and type.

•Gum, lzenges or inhalers can be used in combination with a nicotine patch to relieve short-term cravings.

•Try to avoid caffeine, soft drinks, alcohol, citrus juices or other acidic drinks as they can reduce the effectiveness of NRTs.

•NRTs are a form of medication that can be lethal to children and pets. Keep out of their reach.

•Common side effects include irritability, trouble sleeping, increased appetite and headaches.

For more about NRTs, visit www.viha.ca/imho/tobacco and view VIHA's NRT booklet.

The Quitting Process:
Most smokers try to quit at least seven times before they quit for good. This is all a part of the quitting process, which ultimately leads to success. You will probably go through the following stages in the cycle of quitting:

1.  Not thinking of quitting.

2.  Thinking of quitting—but not now (exam time, or other stressful times).

3.  Ready to quit—choosing a quit date (today or sometime in the future).

4.  Quitting (with or without relapses).

5.  Continuing to be a non-smoker—Success!

You will also face some of the reasons you have not quit yet, including:
1.  I need it to relax.

2.  Quitting is difficult.

3.  Costs money.

4.  I'm not ready.

5.  I'm too busy/stressed out right now.

6.  I enjoy it.

7.  My doctor has not recommended it yet.

8.  Everyone I know smokes.

It is important to note that there are also many reasons to quit and it is easier to quit before your doctor orders you to. You will have more money in your pocket. When a person stops buying a pack of cigarettes a day, it can add up to $3000 a year in savings. Most of all, quitting is one of the best things you can do for your health. As soon as you stop smoking, your body starts to recover.

The road to quitting can be tough. It may take more than one try. Remember that your efforts will pay off and that you can succeed. For more about how to quit, please visit www.viha.ca/mho/tobacco or www.quitnow.ca.

Catherine Laird, B.H.S., is the Tobacco Reduction Coordinator for the Vancouver Island Health Authority Tobacco Control Program. She enjoy being an ex-smoker and can be reached at 250-519-7053.