Tips to help you quit smoking from a local smoking cessation expert

Welcome 2017! At this time of year, people are making a New Year’s resolution, and one of the most popular ones is to Quit Smoking.  If you are one of the 20% of Americans out there still smoking, then we are going to outline some ideas to help you beat the habit.Talk to your doctor, pharmacist, or nurse.  They can recommend over-the-counter or prescription medications that could be helpful for you.Set a quit date and tell people about it. If you have a date in mind, and you tell your family and friends, they will make sure you keep your promise.Write down your quit date. Put it in a note and look at it every day. You will remind yourself that this year you gave up smoking!Anticipate challenges.Do you have cravings?

• Keep hard candy or gum in your pocket.
• Put your cigarettes in the mailbox or trunk of your car so that you have to walk farther to get them.
• Do short breathing exercises. Breathe in and out slowly 10 times.

Do you feel angry, anxious, or irritated?

• These feelings will only last 2 to 4 weeks.
• Take a short walk.
• Avoid drinks that have caffeine such as  soda, coffee, and tea which can make you more angry.
• Try a comforting bubble bath.

Do you feel depressed?

• Call a friend or family member and spend time watching a movie, walking or grabbing a bite to eat.
• Exercise.
• Breathe deeply for 10 minutes.
• Make a list of things bothering you and write down ways to fix each one.

Are you gaining weight?

• Increase regular activity and choose healthy food options.  This will go along with helping you feel better about yourself for quitting smoking.
• Check with a nutritionist or dietitian.

What if there are other people around you smoking?

• Ask the person to not smoke around you or go outside.
• Ask the person to quit with you.
• Do not buy cigarettes for other people.

Take a smoking cessation class. You don’t have to do this alone!  These local organizations can help you quit in a one-on-one session or in a group setting:UC Health/Barrett Center (513) 584-7848Cincinnati Health Department (513) 357-7200Quit line: 1-800-QUIT-NOW or 1-800-784-8669Dr. Bethanne Brown is an Associate Professor of Pharmacy Practice at the University of Cincinnati and smoking cessation counselor at the Cincinnati Health Department.