The Compass Oncology lung cancer specialists encourage everyone to take a moment on March 20th to observe "National Kick Butts Day.” This day focuses on the health risks of tobacco use, including smoking, as a part of our practice’s efforts to reduce the number of lung cancer cases diagnosed each year. According to the National Cancer Institute, that’s close to 700 cases each year in the Portland-Vancouver area.
There are a number of prescription and over-the-counter nicotine replacement therapies that can help greatly when stopping the use of tobacco, but quitting typically takes more than that. It requires a change in your lifestyle. While quitting smoking can be hard, it’s not impossible!
Preparation is the key to success in any new endeavor. Some people are able to quit smoking cold turkey—but most other people need a plan. In all honesty, this is one of the best things you can do to set yourself up for success since a quit plan gives you ways to stay focused on and motivated about your goal. Different approaches work for different people, so be open and honest about your needs, or you may end up reverting back to your smoking habit quickly, which can be discouraging.
There are a variety of ways to get a plan in place, including the Create My Quit Plan created by the Tobacco Control Research Branch of the National Cancer Institute. And remember, decide on a specific quit date and stick to it. Don’t try to pick a date if you’re in the middle of a major life change, such as starting a new job or the death of a loved one. You may end up reverting back to your smoking habit quickly, which can be discouraging.
In the days leading up to your quit date, prepare your environment by doing some deep cleaning. This will help rid your environment of the smell of cigarette smoke, decrease temptation, and help you start fresh.
There are also many products on the market used specifically for eliminating smoke odor that can be found in local hardware stores, like spray cleaners and air purifiers.
You don’t have to quit alone. Accountability will help you stick to your goals, so let friends and family know that you’ve decided to quit smoking or using any other type of tobacco product and ask them to hold you accountable. Resisting temptations to give in to your habit will be easier to accomplish if you have someone there to remind you why you decided to quit in the first place.
Online support is also a great way to kick the habit for good. Find an online community or forum specifically for people focused on quitting the use of tobacco; these people will be experiencing the same challenges as you are and you can support each other through the process.
Don’t be afraid to lean on your support system when you need them. They are there to help!
Triggers are anything (including people, places, things, and even certain situations) that can set off your urge to smoke. You might find that you would always smoke after a meal, with a cup of coffee, or when you’re drinking alcohol. To overcome your new “quit smoking” challenge, try to avoid these triggers on quitting day and in the days to follow. Some ways that you can do this may include:
It’s almost guaranteed that a trigger will come along urging you to light up. If this happens, try to find other activities that you can do instead that might help distract you until the craving goes away or at least seems manageable. For example, if you used to take “smoke breaks” at work, use that time to take a walk around the building or parking lot instead. Not only can it help you get through the cravings, but it’s also beneficial to your heart and lungs.
Quitting any habit is tough. The important thing to remember is why you decided to quit smoking and remind yourself of the positive outcomes you’d like to see. Most people who decide to quit tobacco do so to improve their health and reduce their risk of getting lung cancer. According to the American Cancer Society, you can experience these benefits just minutes after quitting:
The benefits just go on from there. And you’ll notice some immediate benefits after quitting, like food tasting better, no more yellowing in your teeth and fingernails, and better lung function. Keeping these health reasons at the forefront of your mind and paying attention to how these benefits add up can really help you stay focused on your goal.
Staying busy can really help keep you distracted from cravings that make you want to smoke. There are a variety of activities you could try, which could include:
Research shows that being active can help ease some tobacco withdrawal symptoms. Whenever you feel the urge to smoke, get up and get moving, focusing on activities that will help you push through.
Rewarding yourself throughout this process can be a great motivational tool to help you reach success. Many smokers associate ‘reward’ with cigarettes--so when it comes time to quit, they often feel as though they’re missing out on something. To keep this from happening, you have to train your brain to associate ‘reward’ with a healthier alternative.
Decide on something to reward yourself with each time to get through a set amount of time without smoking. The health benefits alone may be reward enough for some, but for an extra motivational push, why not treat yourself for your hard work?
Eventually, your brain will start to find enjoyment in things other than smoking, making those difficult days a bit easier for you to get through. Remember, smoking isn’t about what you’re giving up, it’s about what you’re gaining! If quitting smoking seems overwhelming or impossible, research ways other people were successful in quitting. You’ll find that it is entirely possible to live a healthy, smoke-free life.
This year, Kick Butts Day is on March 31st, and events are scheduled in various locations in and around the Portland-Vancouver area. Visit their website to learn more about Kick Butts Day activities.
Originally published May 2017. Updated September 2022.