Content provided by the Health & Wellness Team at GBS Benefits
Each year, the American Cancer Society promotes the Great American Smokeout on the third Thursday in November. The intent behind this campaign is to encourage individuals to quit smoking or to develop a plan to quit. Having this designated day allows individuals to feel they are not alone on their quit journey, and thousands of individuals across the country begin their journey on the same day.
Cigarette smoking is the leading preventable cause of death in the United States. Although only about 12% of adults in the United States smoke cigarettes, this accounts for about 1 in 5 deaths each year. Quitting smoking can reduce your risk of getting cancer and can also improve your health immensely.
The American Cancer Society recognizes how difficult it can be to quit smoking, so a variety of tools and resources are available for individuals to access to help develop a plan to successfully quit smoking. Click here to learn more. Here are a few tips to help:
Set a Quit Date
If you smoke cigarettes, consider setting your quit date on November 21st and join thousands of Americans in the Great American Smokeout. If you aren’t quite ready to quit, then consider making this date your “create a quit plan” date. Be sure to select a date that is within the next month. Setting it too far ahead could allow for too much time to change your mind. Once selected, make a strong commitment, and share with those around you! The more you verbalize your commitment with others, the higher chance you will follow through.
Prepare for Your Quit Day
To help you be successful when your quit day arrives, prepare as much as possible. A few steps you can take include:
- Throw away all cigarettes and ashtrays.
- Identify your triggers or habits that have you craving a cigarette.
- Verbally practice saying no to cigarettes and repeat “I don’t smoke anymore.”
- Research if you will use nicotine replacement therapy (NRT) or other medications to curb the craving.
- Develop a strong support system and continually communicate with them.
- Find a substitute, such as gum or toothpicks.
- Start cutting back the number of cigarettes you use, if you can.
- Talk with your primary care physician to help develop your plan.
On Your Quit Day
Come prepared knowing what your triggers are and have a plan for when your habits trigger your cravings. Replacing smoking with a healthier habit during triggering moments can help increase your chances of quitting. If you’re feeling the urge to smoke, use the 4 D’s:
- Delay for 10 minutes.
- Deep breath – breathe in through your nose and exhale softly through your mouth.
- Drink water.
- Do something else and move your body.
If you slip up, don’t be discouraged. Most individuals have an average of six attempts before actually quitting, and others can take upwards of 30 attempts. Just remember each time you quit, your chances of permanently quitting increase.
If you do not smoke but know of others who do, encourage them to think about participating in the Great American Smokeout.
