Quit Smoking Guide

Breathe Easy

Whether you have quit smoking or are frustrated that you cannot, Torrance Memorial can help ease your worry and support your path toward better health.

Torrance Memorial offers smoking cessation and detection programs, including advanced 3-D digital imaging for early detection.

For help, call: 310-517-1072

Action Plan

Once the decision is made to quit, it is time to do some preparation. Knowing as much as possible about the process beforehand can make it easier to prevent slip-ups and quit successfully.

What are the benefits of quitting?

Write down specific reasons for quitting and keep the list in view. Motivating factors can range from personal health to personal appearance.

Personal relationships can also motivate someone to quit. Secondhand smoke affects the people around us, and smoking while pregnant is linked to health risks including early birth, low birth weight and birth defects.

Once you have clarified your reasons for quitting, commit to a plan of action.

Pick a Quit Day and Prepare

• Tell family and friends, circle the day on a calendar, and schedule reminders on your phone and computer. Make it difficult to forget or back out at the last minute.
• Sign up for a group program and schedule a first meeting, or choose a self-help plan.
• Talk with your primary care doctor about whether nicotine replacement therapy, also known as NRT, may help curb cravings. NRT may include a patch, gum, lozenge, spray or inhaler.
• Ask your doctor whether prescription medications may help make the transition easier. Some medications help reduce nicotine cravings or block nicotine receptors.
• Get rid of cigarette packs, lighters and smoking-related items. Stock up on oral substitutes such as gum, hard candy or carrot sticks.
• If you have tried to quit before, think about what went wrong and what you can do differently this time. For example, if quitting cold turkey did not work, ask your doctor about NRT or medication options.
• Plan your schedule around Quit Day and the week afterward. Spend time in public spaces where smoking is not allowed and choose healthier activities that help you create new habits.

Cope with Withdrawals

• Do not smoke. Not even once.
• Stay active, drink plenty of water and avoid alcohol, which can lower resolve and is often associated with smoking.
• Try to avoid triggering activities such as hanging out in bars, drinking coffee or watching TV. Create a new routine.
• Mix up your daily routine by trying different activities, hobbies, foods or routes around town.
• If you use NRT or prescription medications, use them correctly and consistently. Ask your primary care doctor for guidance.
• Attend group meetings, use telephone counseling and read self-help materials.
• Avoid situations where people are smoking or people who are known smokers when possible. Rely on a support system of friends and family who will encourage you to stay on track.
• When you cannot avoid people or places that may trigger the urge to smoke, prepare in advance for how you will refrain from smoking in difficult situations.
• Keep physical substitutes for cigarettes on hand. Gum, candy, straws or toothpicks can help with the oral component. A pencil, stress ball or marble can help keep your hands occupied.
• Do not rationalize. Write down rationalizing thoughts, such as “I just need one to get me through today.” Once you recognize the urge, find a distraction and move on.
• Be aware of common triggers such as feeling hungry, angry, lonely or tired. Respond by eating, calling a supportive friend, visiting a loved one or going to bed.
• Practice mindfulness meditation. Take deep breaths and notice cravings when they appear. Acknowledge the craving, accept it and move on.
• Celebrate smoke-free milestones with small rewards such as a nice dinner, a trip to a museum, a yoga class or a new book.

Slip-Ups and Relapses: It Can Happen

A slip-up is a one-time cigarette. A relapse is returning to a smoking habit. In both situations, try not to be too hard on yourself. Instead, resolve to get back on track right away.

Most importantly, learn from mistakes. Did something trigger a craving? Did a withdrawal management technique fail? Use the experience to improve your commitment to staying smoke-free.

Your Concerns

Weight Gain

Some people delay quitting smoking because they worry about gaining weight. Many smokers do gain weight when quitting, since appetite rises again once nicotine leaves the body, but most gain fewer than 10 pounds.

Focus on maintaining a healthy overall lifestyle by eating well, exercising and avoiding junk food. Take quitting one day at a time and address weight loss later, if needed.

Stress Management

Along with learning to manage withdrawal symptoms and cravings, people who quit smoking must find ways to deal with stress without lighting up. Physical activity, breathing techniques and meditation can help. A stress-management class may also be helpful.

Your Long-Term Health

Even when a smoking habit is in the past, it is important to stay aware of health risks associated with cigarettes. Keep your doctor informed about any health issues, especially lung or heart problems such as a troublesome cough or chest pain.

Mental Support

A smoking addiction is both mental and physical. Medications and NRT can help with physical withdrawal symptoms, but quitting successfully often requires emotional support, too.

Talk to family and friends before beginning the process and set up a network of people to call or visit when cravings strike. Consider joining a quitting program such as Torrance Memorial Quit Smoking Program or Torrance Memorial Nicotine Anonymous. It can be helpful to surround yourself with people who have also quit smoking and can provide psychological support.

If getting to a meeting is difficult, consider calling or texting an expert for advice.

No Butts About It

Quitting is no easy task, but the long-term health advantages far outweigh the struggle of fighting nicotine addiction. The best way to successfully stop smoking is to prepare and plan for situations that may tempt you to smoke again.

Talk to doctors, friends, family and addiction specialists to figure out the best way to quit and take control of your health. Whether a smoking habit is brand new or decades old, it is never too late to stop smoking and gain the health benefits.

For more information and resources to help quit smoking, visit Torrance Memorial Quit Smoking resources .

Need help quitting? Call 310-517-1072.

Torrance Memorial Hunt Cancer Institute

Torrance Memorial Hunt Cancer Institute provides compassionate, comprehensive cancer care for Southern California. Patients and their loved ones have access to diagnostics, advanced treatments, rehabilitation services and support.

Services include customized patient care, advanced treatments and care navigators.

Learn more about cancer care at Torrance Memorial .