Explore

Many people think it's extremely hard to quit smoking, and it's true that for most people quitting isn't easy. The nicotine in cigarettes is very powerful and is a highly addictive drug. There are approaches for quitting smoking that work, however, and you will learn about them in this activity.

Nicotine in cigarettes is a stimulant and a depressant. This means that nicotine increases your heart rate at first and makes you feel more alert. Then nicotine causes depression and fatigue. This depression and fatigue — and the drug withdrawal from nicotine — makes people crave another cigarette to feel better again. Some experts think the nicotine in tobacco is as addictive as heroin or cocaine.

Tips for Quitting

1. Set a quit date. Choose a day to stop smoking. Put it in your calendar and tell your friends and family (if they know) that you'll quit on that day. Think of the day as a dividing line between the smoking you and the new, improved nonsmoker you'll become.

2. Throw away all of your cigarettes. People can't stop smoking if there are cigarettes around to tempt them. So get rid of everything, including ashtrays, lighters, and that pack you have stashed away for emergencies.

3. Wash all your clothes. This will get rid of the smell of cigarettes. Get your coats or sweaters dry-cleaned. If you smoked in your car, give that a good cleaning as well.

4. Think about your triggers. You know the times when you tend to smoke, such as after meals, when you're at a friend's house, or while drinking coffee. A trigger is any situation where it feels automatic to have a cigarette. Once you've figured out your triggers, try these tips:

Break the link. If you normally smoke after meals, do something else after you eat, like go for a walk or talk to a friend.

Change the place. If you and your friends usually get takeout so you can smoke, sit in the restaurant instead.
Substitute something else for cigarettes. It can be hard to get used to not holding a cigarette or not having a cigarette in your mouth. You might want to stock up on carrot sticks, sugar-free gum, mints, toothpicks, or lollipops.

(adapted from www.kidshealth.org)

When you trying to quit smoking, you may experience some physical symptoms. This is called withdrawal. These might include:

headaches or stomachaches
crabbiness, jumpiness, or depression
a lack of energy
a dry mouth or a sore throat
a desire to eat

The symptoms of nicotine withdrawal will pass — so try to be patient. Try the following:

1. Keep yourself busy. Many people find it's a good idea to quit on a Monday when they have school or work to keep them busy. Staying active is also a good distraction, plus it helps you keep your weight down and your energy up.

2. Quit gradually. Decrease the number of cigarettes you smoke each day. Or others find it's better to go "cold turkey" and stop smoking all at once.

3. Use a nicotine replacement. If you find that none of the strategies are working, talk to a doctor about treatments such as nicotine replacement gums, patches, inhalers, or nasal sprays. Doctors can prescribe sprays and inhalers. Different treatments work differently, and your doctor can help you find the solution that will work the best for you.

What If You Slip Up?

If you slip up, don't give up! Major changes are very hard and sometimes have false starts. If you slip up, it doesn't mean you've failed. It just means you're human! Here are ways to get back on track:

1. Think about your slip as one mistake. Take notice of when and why it happened and move on. You didn't become a heavy smoker after one cigarette. It happened gradually, over time. Remember that one cigarette didn't make you a smoker to start with, so smoking one cigarette (or even two or three) after you quit doesn't make you a smoker again. Remind yourself why you quit and how well you've done — or have someone in your support group, family, or group of friends do this for you.

2. Reward yourself. Quitting smoking is not easy, so give yourself a well-deserved reward! Put aside the money that you usually spend on cigarettes. When you've stayed tobacco-free for a week, two weeks, or a month, give yourself a treat like a gift card, movie, or some clothes. Celebrate again every smoke-free year. You've earned it.

(adapted from www.kidshealth.org)

Digging Deeper

Quitting smoking looks like this:

Self-Check

Try This!

Try the questions below on your own first and then click on the tab to check your answers!

1. Nicotine in cigarettes is a stimulant. What does nicotine do?

2. Nicotine is also a depressant. What does this cause?

3. List two physical symptoms you may experience when you quit smoking.

4. If you slip up, what are ways to get back on track?

Check your answers here!

1. Nicotine increases your heart rate and makes you feel more alert.

2. This causes depression and fatigue.

3. You might have listed:
headaches or stomachaches
crabbiness, jumpiness, or depression
a lack of energy
a dry mouth or a sore throat
a desire to eat
4. Think about your slip as one mistake and start again. Reward yourself when you've stayed tobacco-free for a week, two weeks, or a month.