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 Employees/Retirees
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Smoking Cessation
According to reports issued by the Surgeon General, smoking is the chief
avoidable cause of death in our society. Quitting smoking is one of the
most important things you will ever do.
Good Reasons for Quitting
- You will live longer and live better
- Quitting will lower your chance of having a heart attack, stroke,
or cancer
- If you are pregnant, quitting smoking will improve your chances of
having a healthy baby
- The people you live with, especially your children, will be healthier
- You will have extra money to spend on things other than cigarettes
Five Keys for Quitting
Studies have shown that these five steps will help you quit and quit
for good. You have the best chances of quitting if you use them together
- Get ready
- Get support
- Learn new skills and behaviors
- Get medication and use it correctly
- Be prepared for relapse or difficult situations
Get Ready
- Set a quit date.
- Change your environment.
- Get rid of ALL cigarettes and ashtrays in your home, car, and
place of work.
- Don't let people smoke in your home.
- Review your past attempts to quit. Think about what worked and what
did not.
- Once you quit, don't smoke-NOT EVEN A PUFF!
Get Support and Encouragement
Studies have shown that you have a better chance of being successful
if you have help. You can get support in many ways:
- Tell your family, friends, and coworkers that you are going to quit
and want their support. Ask them not to smoke around you or leave cigarettes
out.
- Talk to your health care provider (for example, doctor, dentist, nurse,
pharmacist, psychologist, or smoking counselor).
- Get individual, group, or telephone counseling. The more counseling
you have, the better your chances are of quitting. Programs are given
at local hospitals and health centers. Call your local health department
for information about programs in your area.
Learn New Skills and Behaviors
- Try to distract yourself from urges to smoke. Talk to someone, go
for a walk, or get busy with a task.
- When you first try to quit, change your routine. Use a different route
to work. Drink tea instead of coffee. Eat breakfast in a different place.
- Do something to reduce your stress. Take a hot bath, exercise, or
read a book.
- Plan something enjoyable to do every day.
- Drink a lot of water and other fluids.
Get Medication and Use It Correctly
Medications can help you stop smoking and lessen the urge to smoke.
- The U.S. Food and Drug Administration (FDA) has approved five medications
to help you quit smoking:
- Bupropion SR-Available by prescription.
- Nicotine gum-Available over-the-counter.
- Nicotine inhaler-Available by prescription.
- Nicotine nasal spray-Available by prescription.
- Nicotine patch-Available by prescription and over-the-counter.
- Ask your health care provider for advice and carefully read the information
on the package.
- All of these medications will more or less double your chances of
quitting and quitting for good.
- Everyone who is trying to quit may benefit from using a medication.
If you are pregnant or trying to become pregnant, nursing, under age
18, smoking fewer than 10 cigarettes per day, or have a medical condition,
talk to your doctor or other health care provider before taking medications.
Be Prepared for Relapse or Difficult Situations
Most relapses occur within the first 3 months after quitting. Don't
be discouraged if you start smoking again. Remember, most people try several
times before they finally quit. Here are some difficult situations to
watch for:
- Alcohol. Avoid drinking alcohol. Drinking lowers your chances
of success.
- Other smokers. Being around smoking can make you want to smoke.
- Weight gain. Many smokers will gain weight when they quit,
usually less than 10 pounds. Eat a healthy diet and stay active. Don't
let weight gain distract you from your main goal-quitting smoking. Some
quit-smoking medications may help delay weight gain.
- Bad mood or depression. There are a lot of ways to improve
your mood other than smoking.
Special Situations or Conditions
Studies suggest that everyone can quit smoking. Your situation or condition
can give you a special reason to quit. If you are having problems with
any of these situations, talk to your doctor or other health care provider.
- Pregnant women/new mothers: By quitting, you protect your baby's
health and your own.
- Hospitalized patients: By quitting, you reduce health problems and
help healing.
- Heart attack patients: By quitting, you reduce your risk of a second
heart attack.
- Lung, head, and neck cancer patients: By quitting, you reduce your
chance of a second cancer.
- Parents of children and adolescents: By quitting, you protect your
children and adolescents from illnesses caused by second-hand smoke.
For more information on smoking cessation visit OPM's Work/Life page
at www.opm.gov/wrkfam/ and the
Agency for Healthcare Research and Quality (AHRQ) website at www.ahcpr.gov.
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