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Resolve to Quit – Tips for Smoking Cessation

January 26, 2015
6 min. read


Are you trying to quit smoking in 2015? As with most resolutions, and maybe even more so, quitting smoking can be extremely difficult. Maybe it’s that you’ve tried quitting in the past and weren’t able to, or that smoking has become such a major part of your life that it seems impossible? Well, we hope to share some facts and tips from some great resources to help you on your path to (quitting) success.

In their “Five Secrets for Quitting Smoking in 2015,” the American Lung Association shares the encouragement that “It’s never too late to quit…Quitting smoking at any age will enhance the length and quality of your life.” For their full article, check out:

Facts About Smoking

According to the National Cancer Institute, “smoking harms nearly every organ of the body.” Check out this page ( for a list of ways smoking effects your health, and what happens to your body when you quit.

According to the American Lung Association, “Every year in the U.S. over 392,000 people die from tobacco-caused disease, making it the leading cause of preventable death. Another 50,000 people die from exposure to secondhand smoke.” For more information, check out

Tips to Quit

Here are 5 steps on how to “Prepare to Quit” from*

1. Prepare Yourself

Set a Quit Date
Pick a date within the next two weeks, avoiding days you anticipate having increased stress or pressure. This will give you time to prepare and take the appropriate measures.
Create a “Quit Plan”
Review your past attempts to quit
If you have tried unsuccessfully to quit smoking in the past, think back to that time. Remember what worked and what didn’t. What were the biggest struggles you experienced? Remembering those details can help prepare you for this time – make sure you change the methods that didn’t work.
2. Get Support

Tell Family and Friends You Plan to Quit
All resolutions are made easier with a little encouragement. Quitting smoking is no exception. Tell the people closest to you about your plan to quit smoking. This will give you accountability to keep up with your goal. Tell them specifically what you will need and how they can help.

Here are some conversation ideas:

Tell them your reasons for quitting. Hearing these spoken out loud might even help you better understand and appreciate your desire to quit.
Ask your family and friends to check in frequently and see how you are doing. Their support can give you a great motivation boost when you most need it.
Identify your smoking triggers and ask for help dealing with them
Ask people who you know smoke, not to smoke around you or in your home
Ask them to hold you accountable – tell them to keep an eye on you and not to let you have a cigarette when you are tempted.
Ask them to be patient. There may be times you are feeling moody or anxious because of withdrawal. Make sure your family, friends, and coworkers are aware of this and understanding.
For more ways to get support, visit
3. Plan for Some Challenges

Quitting is hard! You will likely encounter some major hurdles along your path. Learn more about these potential challenges so you can anticipate and prepare for them. Here are a few things to be aware of:

Uncomfortable Feelings: You may go through withdrawal symptoms like feelings of depression, sleeplessness, frustration, or anxiety. This may seem overwhelming at times, but remember to persevere in order to achieve the long-term reward.
Smoking Triggers: There may be certain people, places, activities, or settings that increase your desire to smoke. Check out this page for a list of common smoking triggers: Once you determine what yours may be, come up with a strategy for how you will avoid your desire to smoke when these triggers arise.
Cravings: Check out the above link for some ways to handle short, intense urges to smoke.
4. Change Your Environment

Rid your environment of all things tobacco-related. Removing all signs of tobacco from your home, car, and workplace should help you reduce the urge to smoke. This includes things that smell like, or even remind you of, tobacco. Try some of these tips:

Throw away all cigarettes, ashtrays, matches, lighters – from your house, car, and workplace. Don’t save one pack “just in case.”
Remove the smell of cigarettes – clean or wash your drapes, clothing, car, etc. Ask people not to smoke around you.
Don’t use other forms of tobacco. According to, “All tobacco products contain harmful chemicals and poisons. Despite their name, light or low-tar cigarettes are just as bad as regular cigarettes.” Try to stay away from all tobacco-related products.
Change your routine or teach yourself new healthy behaviors. Drink lots of water, go for a walk, try a new activity, take a different route to work or go somewhere new to eat. Do activities to relieve stress like taking up a new hobby.
5. Talk to Your Doctor or Pharmacist About Quit Options

If you are having trouble, talk to your doctor or pharmacist about other support options, for answers to your questions, advice, or the best places to get help. If you are considering trying any quit-smoking medications, make sure to consult a doctor or medical professional first.

Support Resources

If you are local to the area, check out Healthy Communities Partnership of Greater Franklin County at for some great tobacco cessation tips like this “Tobacco Quitting Tips” article. HCP also offers a variety of tobacco-related programs for work sites and can review policies or offer on-site cessation programs for employees.

You can also register for their free upcoming community classes by calling
717-264-1470. Both classes start at 6:30 pm.

  • Chambersburg: Starting February 17, 2015
  • Waynesboro: Starting March 2, 2015

If you are not local to the area, try some of the below resources:

Main source: National Cancer Institute via ( provides free, accurate, evidence-based information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking.

Other Sources:

American Lung Association:
Healthy Communities Partnership of Greater Franklin County:
Wellness Coaches USA (using resources from and

The information provided on this website should not be regarded as medical advice or used during any medical emergency or for the diagnosis or treatment of any medical condition. This information is not a substitute for medical care provided by a licensed and qualified medical professional. A licensed and qualified medical professional should be consulted for the diagnosis and treatment of any and all medical conditions. Any links to other sites on this website are provided for information only – such links do not constitute endorsements of those other sites. See also our Terms of Use and Privacy Policy regarding use of this website.

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