Mountain Pacific Blog

Five Steps to Help Kick the Habit

You know using tobacco is an unhealthy habit.

You know your loved ones keep asking you to quit.

So what are you waiting for? Quit smoking or chewing today!

Did you know: Smoking is the leading preventable cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC). Smoking is also one of the leading factors of heart disease— the number one killer of women in the United States.

Yes, quitting tobacco is hard. But there are free resources available to help you kick the habit. Counselors are available to help create a quitting plan. And there are even free or reduced-cost options for nicotine gum, patches, lozenges and other medications that can help you quit.

November 17 is the annual Great American Smokeout, a day the American Cancer Society encourages smokers to make a plan to quit. Could this November 17 be the day you take that first step toward a healthier, tobacco-free life?

Make a plan to quit smoking by taking five simple steps:

1. Set a quit date.
2. Tell your friends and family about your quit plan (and ask them for support you with a daily call, email or text message).
3. Prepare yourself for the challenges and anticipate cravings. (Write down ways to cope without using tobacco.)
4. Remove cigarettes and tobacco from your car, workplace and home and throw away your cigarettes, chew, lighters and ashtrays. (Old cigarette and chew odors can cause cravings.)
5. Talk to your doctor, pharmacist or a quit-line coach about patches, gum or other medications that can help you quit.

Local resources to help you to quit smoking:

Alaska – 1-800-784-8669 - http://alaskaquitline.com/
Hawaii – 1-800-784-8669 - http://hawaiiquitline.org/
Montana – 1-800-QUIT-NOW - www.QuitNowMontana.com
Wyoming - 1-800-QUIT-NOW - http://www.quitwyo.org/

The benefits of quitting begin almost immediately! Did you know:

• Twenty minutes after quitting smoking, your heart rate and blood pressure drop.
• Two to three weeks after quitting, your circulation improves and your lung function increases.
• One to nine months after quitting, coughing and shortness of breath decrease.
• One year after quitting, your risk for coronary heart disease and heart attacks decrease.
• Five years after quitting, the chances of cancers of the throat, mouth, esophagus and bladder are cut in half.

Quitting tobacco is hard, but you can double or triple your chances of success with help through counseling or medications. Take advantage of free resources, make a plan and ask your friends and family to support you.

For more information about how to quit and about the Great American Smokeout, visit www.cancer.org