We all have something we do that we feel we just can’t live without. What is yours? Morning coffee? Calling a friend or parent every week? Checking social media every day? Popping your knuckles, neck, or back?
For some people, the answer is tobacco use. Many have developed a dependance on the nicotine found in cigarettes and other harmful tobacco products. Through a strong national public health campaign publicizing tobacco’s adverse effect, most Americans now know that smoking is an unhealthy practice. Of those who smoke, data suggests that two out of three want to quit and 50% will try to quit every year.
What many of us may not realize is that quitting a tobacco dependency is not as easy as simply recognizing its adverse health effects. In fact, a 2012 research review found that those who attempted to quit alcohol, opiates, or cocaine were more successful than those who attempted to quit tobacco. Generally, it takes five to seven attempts at quitting tobacco before a person will be successful.
So, what can we do to help someone we know who is trying to quit? Here are some important tips from cancer.org to keep in mind:
Respect that this is their change and their choice: Avoid forcing them to try quitting. Instead, remind them often that you are there to listen and provide support. Avoid offering unsolicited advice; instead, ask how they would like you to support them in any plan or program they are working on.
Prepare the environment: Make a rule that your home is smoke-free, and smoking is not allowed in any part of the house. Remove lighters, ashtrays, and other reminders. Wash clothes, furniture, and car upholstery and use air fresheners to clear out the smell of tobacco. If you choose to smoke, avoid doing it around the person trying to quit, and avoid showing them any lighters, cigarettes, or other triggers.
Encourage: Do things with them that will take their mind off cravings, like walks, bike rides, going to a movie, or going out to eat (in a smoke-free restaurant). Let them know you have faith in their ability to quit, even if this is their third or seventh or twelfth time trying. Thank them for not exposing you and others to harmful secondhand smoke. Don’t forget to celebrate! Even little achievements are a big deal.
Respect slips, relapses, and other setbacks: Congratulate and remind them of what they were able to do. Let them know you will be there for them every time they try. Encourage them to learn from what happened and try again. Avoid judging, nagging, or condescending them in any way.
These are just a few ways to get started! Whether you want to support someone trying to quit or you yourself are trying to quit, I would recommend checking out cancer.org and projectfilter.org for more ideas, free resources, and an extended support-system network. Help is out there, and you can do it!
Check out the Collegiate Smoke out table in the ISUB on Wednesday, November 17th from 11:00 am to 2:00 pm to learn more about free resources and Vandal Health Education. We can’t wait to see you there!