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Quitting smoking: A slip is not a fail

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Quitting smoking is a long, challenging process. You won’t become a non-smoker overnight, and you’re likely to have a few slip-ups along the way. If you’ve tried to quit only to start smoking again weeks, months or years later, you’re certainly not alone; most people make several attempts to quit before they kick the habit for good. However, if you slip-up in the process of trying to quit, it’s important to think about the cigarette you had as a setback, not a failure. If you’ve tried to quit once, you’re more likely to quit again. So stay positive and use your experience to achieve long term success next time you quit

If at first you don’t succeed, try again

While the nicotine cravings smokers experience when they quit tend to be worst in the first days and weeks after quitting,1 the hardest part about quitting is staying smoke-free for more than 6 months.2 Even when the nicotine cravings have subsided, many people remain psychologically dependent on smoking because it’s an engrained habit. For example, smoking might be something they do when they drink coffee, meet with a certain group of friends, or when they’re feeling stressed. At times like these, people quitting smoking might be especially tempted to have ‘just one’ cigarette, or go back to smoking fulltime.3 Unfortunately many don’t resist the temptation.

If you’ve quit for a little while then taken the habit back up in a moment of weakness, you’re not alone. Many people get through the initial days and weeks of intense nicotine craving, only to find themselves smoking again weeks, months or even years down the track. The average smoker quits 12–14 times before they are successful, and of those who keep trying many are eventually successful.1

Having a cigarette, or even a few when you’re trying to quit, is not the end of the road. You should view it as a slip, not a reason to go back to fulltime smoking, or proof that quitting is just too hard.3 The number of people who quit successfully increases every year.4 And that’s proof that it can be done, with the right combination of support and motivation.

Get motivated

Motivation is a vital ingredient in the recipe for quitting success. If you think you can’t do it, quitting will be much harder, and if you’ve slipped off your quit smoking path recently, you may just be feeling that it’s all too hard.1 But going back to fulltime smoking after all the effort you’ve put in doesn’t make much sense.3 After each quit attempt you’re a little bit stronger and a little bit closer to your end goal of staying cigarette-free. So instead of focusing on your slip-up, focus on the possibility of change and the small steps you can take to make it happen.1

Think about all the times you did manage to say no to cigarettes3 to boost your self-esteem and give yourself a sense that you can quit.1 Every day you spend smoke-free is another day of better health.3 Think about the reasons you want to quit, whether they be to improve your fitness, save money or improve the health of your family. Focus on the benefits rather than the challenges of quitting.1

 
 
 
 
 
 
  

This information will be collected for educational purposes, however it will remain anonymous.

Reference:

  1. Smoking cessation guidelines for Australian general practice [online]. Canberra, ACT: Australian Government Department of Health and Ageing; 2004 [cited 11 January 2011]. Available from: URL link

The Cost of Smoking tool works out the financial cost that smoking is having for you.


To work this out you first need to find out how much you spend per day.
Cost Per Day (CPD) = (number you smoke per day/number per pack) * cost per pack
e.g.
CPD = (40 per day/20 per pack) * $10
CPD = 2 * $10
CPD = $20
So the amount spent each day is $20.00.

You can work out how much you spend over time using the formulas below.

  • $ spent per month = CPD * 30.5
  • $ spent per year (CPY) = CPD * 365
  • $ spent so far = number of years spent smoking (YSS) * CPY
  • Total you will have spent in 5 years = (5 + YSS) * CPY
  • in 10 years = (10 + YSS) * CPY
  • in 20 years = (20 + YSS) * CPY
  • in 30 years = (30 + YSS) * CPY
  • in 50 years = (50 + YSS) * CPY

If you’ve quit once you’re more likely to try to quit again, especially if you’ve tried to quit recently. So instead of looking at your slip-up as a failure, look at it as a minor setback, and get motivated to continue quitting.1 If you’re not ready to quit again straight away, keep up some of the good work you’ve achieved, for example by keeping the house and car smoke free, or avoiding cigarettes in the morning by changing your routine.3 And start planning your next attempt to quit, not only by selecting a date on which you’ll throw your cigarettes away, but also by identifying where you’ll find support to help you quit for good.1

Find somebody to lean on

Nobody can quit smoking for you. It’s one of those difficult things you have to for yourself. But you don’t have to do it all alone. It’s important to find somebody (or something) to lean on as you go through the process. If you find the right support, you’re more than five times more likely to quit successfully than if you go it alone.5 Whether you get a helping hand from your friends or a health professional, from medicines like nicotine patches or by seeing anti-smoking commercials, you’ll increase your chances of kicking the habit forever.1,5 Only 3–5% of people who try to quit without support manage to do so successfully, compared to 15–20% who are supported through the process.5

Quitline, a telephone counselling service you can ring for quit smoking support, is a good place to start looking for support.6 Or if you’d rather talk face-to-face, ask your doctor about counselling services or support groups.7 Being around other people who see the benefits of quitting might be just the extra bit of motivation you need.

Beating addiction

Once you’re motivated, using medicines like nicotine replacement therapy can increase your chance of quitting successfully.8 These medicines help you cope with the physical withdrawal symptoms of quitting like nicotine cravings, poor concentration, increased appetite, moodiness and physical changes (e.g. increased heart rate). Nicotine replacement therapy allows you to add some nicotine to your body to beat the withdrawal symptoms, without drawing in all the nasty smoke.9

Withdrawal symptoms occur because nicotine is addictive and the body becomes dependent on it. The more addicted you are, the more you depend on cigarettes. The more dependent you are, the less likely it is that you’ll quit successfully, so using nicotine replacement therapy to overcome your physical dependence increases the likelihood you’ll successfully quit.1 In one study, people who used medicines to help them in their attempt to quit were twice as likely to be successful.10


Sometimes addiction is all in the mind

But bear in mind that nicotine addiction is both physical (that’s the withdrawal cravings) and psychological (things which can trigger the mind to want a cigarette even when there’s no physical craving). While the physical addition typically only lasts a few weeks and can be countered with medicines like nicotine patches, psychological dependence can continue for years and nicotine replacement won’t help.1

It’s important to consider the psychological reasons why you smoke, so you can find the help you need to cope emotionally while you attempt to quit. If you feel stressed, are worried about putting on weight because of quitting or simply feel there are bigger issues (e.g. problems at work or in your relationship), you’ll be more likely to quit successfully if you talk to a health professional and get support to resolve these issues.1,11 Cognitive behaviour therapy (CBT) is a type of counselling that may be useful; it can help you understand the addiction and withdrawal process, identify smoking cues, cope with mood changes that affect you while quitting, and develop problem-solving strategies which can help you in your quit attempt.6

A good look around you might also help you identify smoking cues. If your flatmates smoke or your ashtray is always beside your coffee cup, it’s quite probable that other people smoking or that nice cup of coffee are sending silent ‘I need a cigarette’ messages to your brain.1 Changing your environment is the best idea in these cases. Give up those things you associate with cigarettes (whether it’s coffee, a beer after work or something else). Ask your friends and others around you not to give you cigarettes, not even ‘just a puff’.3

Believe it or not, smoking is dangerous

There’s lots of freely available reading material you can use to educate yourself about the benefits of quitting (and the dangers of continuing to smoke).10 And it’s worth getting educated. People who don’t know how dangerous smoking is, or underestimate the risks, are less likely to quit. You’ll also be less likely to quit if you’ve heard all about the risks, but think they’re exaggerated, or somehow don’t apply to you.1 Whether you believe it or not, smoking is dangerous.

Reading can also help you to realise just how difficult quitting can be. It’s a classic case of ‘no pain, no gain’; the health benefits of quitting are immense, but you won’t realise them without doing the hard yards. It’s not going to be easy, so be realistic about the challenges you’ll face when quitting smoking so you don’t slip-up when it’s all feeling too difficult.1

Replace old habits with new ones

A good dose of exercise may also help you to quit, but even if it doesn’t, you’ll be keeping your body healthy and helping maintain a healthy weight.12 It might help you break the habits which cause you to keep smoking and appreciate a smoke-free life even more, because you’ll notice improved fitness.1 If exercise is not on your list of things to do to treat yourself, find other ways to treat yourself when you feel like going back to smoking. With all the money you’re saving you’ll probably have a little bit extra to splash out.3

But remember, your motivation to quit is the most important thing; without it, the best medicine, the most supportive friends or the specialist treats are unlikely to make your quit attempt successful.13


Just one is one too many

When you’ve found the motivation and thrown out your cigarettes remember that the quit smoking challenge is just beginning. Don’t be tempted to have just one cigarette. The majority of people take smoking up again after going back to just a few puffs or a single cigarette.1 Having the will to say no to ‘just one’ is one of the most important aspects of quitting.3 

If you find yourself thinking you might have ‘just one’, remember how hard it was to quit. Once you’ve said goodbye to the physical cravings, usually after just days or weeks, the need to smoke is really all in your mind. But you can become physically dependent on nicotine again, even after just one cigarette. Remembering that it was impossible to have ‘just one’ while you were addicted can be a welcome reminder that it’s not okay to have ‘just one’ cigarette now that you’ve quit.3

Quitting smoking is hard, there’s no ‘butts’ about it. As with anything difficult, you may not be perfect quitting the first time you try. But overcoming the challenge will bring rewards. If you slip-up, don’t see it as the end of the road. Quitting is possible, and the more you try, the more likely you are to quit and experience the benefits. Your body will be healthier, and your mind satisfied knowing you had the strength to say ‘no’ to cigarettes.

References

  1. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.7: Personal factors associated with quitting. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link
  2. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.3 The process of quitting. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link 
  3. Quit Victoria. Giving it another go- warning signs and setbacks. 2012. [cited 1 May 2012]. Available from: URL Link
  4. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.1: Quitting activity. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link
  5. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.17: Combined interventions. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link
  6. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.13: Methods, services and products for quitting – Cognitive behavioural therapy (CBT). In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link
  7. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.14: Methods, services and products for quitting – Telephone advice and assistance. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link
  8. Piper ME, Smith SS, Schlam TR, et al. A randomized placebo-controlled clinical trial of 5 smoking cessation pharmacotherapies. Arch Gen Psychiatry. 2009; 66(11): 1253-62. [Abstract]
  9. Winstanley M. Addiction: 6.9 Nicotine withdrawal syndrome. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link
  10. Cupertino AP, Wick JA, Richter KP, et al. The impact of repeated cycles of pharmacotherapy on smoking cessation: A longitudinal cohort study. Arch Intern Med. 2009; 169(20): 1928-30. [Abstract]
  11. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.5: Intensity of intervention. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link
  12. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.18: Unproven methods. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link
  13. Ellerman A, Ford C, Stillman S. Smoking cessation: 7.16: Pharmacotherapy. In: Scollo M, Winstanley M (eds). Tobacco in Australia: Facts and Issues (3rd edition) [online]. Carlton, VIC: Cancer Council Victoria; 2008 [cited 15 May 2012]. Available from: URL Link

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Dates

Posted On: 21 May, 2012
Modified On: 28 August, 2014


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