Quit Tobacco. Make Everyone Proud. Quitcast Podcasts

Execute Your New Plan

Tue, 05 Feb 2008 10:00:00 GMT

For many people, a major life change requires a special "launch." For instance, more diets are started on January 1 than at any other time because a brand new year is considered time for a brand new start. Quitting tobacco is a similar life change. But, the problem with waiting for a significant date to begin is that they don't come around very often—and if you relapse and have to start again, your options are limited. The reality is that you can decide to make a change and execute your new quit plan anytime. Every day is a new opportunity to start living tobacco free. Naturally, you'll need some time to prepare properly to quit, but beyond that there’s no reason to delay—provided you’re committed and motivated to do it. So, revise your plan, as we've talked about in other podcasts, and then get started. There's no time like the present to start living healthier without tobacco.

Develop a New Strategy, Part 2

Tue, 29 Jan 2008 10:00:00 GMT

Military commanders study historic battles to learn what worked and what didn’t work in various situations. You need to do the same with your battle plan against tobacco. If you’ve experienced a relapse—but you’re still committed to quitting—look back through your quit journal to see which strategies worked and didn’t work the last time you quit tobacco. Then, start devising a new plan. At a minimum, continue the strategies that were effective—if possible, expand them to have an even greater positive impact on your efforts. Think about how to change the approaches that caused problems or just didn’t help. Be honest with yourself about why you relapsed—look at the week leading up to it, the day it happened, even that last hour before you started using tobacco again. What could you have done to keep it from happening? Even if you haven’t relapsed, reevaluating your quit plan on a regular basis can help you head off potential problems. Be sure to write detailed notes about this process in your quit journal.

Develop a New Strategy, Part 1

Tue, 22 Jan 2008 10:00:00 GMT

Hopefully, you've been following an effective quit plan and are still tobacco free after several weeks. But, the reality is that many people relapse when they quit tobacco. The important thing is to figure out what went wrong and develop a new strategy for quitting. This can mean taking a hard look at your previous plan and being really honest with yourself about when, why, and how you’re going to quit the next time. "When" involves looking at your own readiness—Are you sure you want to quit right now? Do you have the right mindset? Do you have time to prepare fully and properly? Are there events or holidays coming up that might make quitting more difficult? What about why? Are you quitting for you, or because someone else said you had to do it? And how are you going to quit? Was the method you chose last time the best one for you? Did you need more or different people in your circle of support? Had you anticipated and prepared for every obstacle you might encounter? All of these factors can impact your success, so consider them carefully.

Relapse!

Tue, 15 Jan 2008 10:00:00 GMT

Mark Twain once commented that "Quitting smoking is easy…I’ve done it a thousand times." Unfortunately, his point is true: Many people quit tobacco only to start up again... and then quit again, and repeat the cycle. Another writer noted that the definition of insanity is repeating the same action and expecting a different result. The problem with tobacco relapse isn’t in trying to quit again, but in trying to do it again the exact same way. If you relapse, it's because something—possibly many things—were missing from your quit plan. Maybe you needed more preparation, a wider support network, or different strategies for addressing your tobacco triggers. The point is to use relapse as a learning experience—review your earlier quit attempt, figure out what went wrong, and develop approaches to fix it. Then, get started again. Your plan still might not be perfect—many people relapse a number of times before they stay quit for good—but you won’t know until you put it into action.

More Than a Month!

Tue, 08 Jan 2008 10:00:00 GMT

If you've been following these podcasts as your guide to planning and implementing a quit program, then you're now at the end of your fifth week—and that means it’s been more than a month since you quit tobacco. Congratulations! That's a tremendous accomplishment! But even if it hasn’t been a month—or even if you've had small relapses along the way—if you’re listening to this program and you're tobacco free at this moment, then you’re on the right track. Quitting tobacco is one of the hardest things you'll do, but remember what we said early on: Staying tobacco free is a series of small steps built one on top of the next. If you get through this moment without tobacco, you can get through the next one—and before you know it those moments grow into days, weeks, and months. Your body detoxifies, and you feel healthier and more active. So, keep moving ahead, stay strong, and take pride in the fact that you're winning your battle over tobacco—whether you’re celebrating 1 month, 1 day, or 1 hour tobacco free!

Friends and Foes Revisited

Tue, 01 Jan 2008 10:00:00 GMT

In recent podcasts we've talked about reassessing your quit program as time goes on—from reevaluating your tobacco triggers and the amount of money you’re saving to the actual approaches you're using and their impact on your general health. This keeps you focused and pursuing the most effective quit methods possible. As you do this, take a look at the list of friends and foes in your quit journal—the people you counted initially as supporters of your efforts and those you thought might trip you up. How do they stack up now? Who's really helped and hindered your progress? You may find that someone you thought would be a supporter—someone you've turned to in the last few weeks—couldn’t really give you the time you needed. On the other hand, someone you thought would sidetrack you may have become your newest go-to buddy. Look at the list and refine your circle of support as needed. And, if you’re not sure about someone—maybe you haven't been in touch—make a call or send an e-mail to fill him or her in on your progress and see what response you get.

Sleep

Tue, 25 Dec 2007 10:00:00 GMT

Quitting tobacco can be exhausting. Sleep is an important ingredient to your success. In fact, a lack of sleep, or generally just being tired, is one of the four top contributors to cravings. The others are being hungry, angry, or lonely—basically, anything that lowers your tolerance of the cravings or your resolve to stay on track with your quit program. If you're well rested, cravings often will be less strong, and you’ll be better able to deal with them. Rest also contributes to being more physically active, which is another good diversion from cravings. Physical activity, in turn, helps you sleep better, and that helps you establish a productive sleep cycle. Best of all, you can't use tobacco and don’t need to fight cravings when you're asleep! So, think about your current sleep pattern and jot down notes about it in your quit journal, along with the times you typically go to sleep and wake up. Then, see where there’s room for improvement and decide how to make it a reality.

Medical Check-In

Tue, 18 Dec 2007 10:00:00 GMT

We've talked about how important it is to continually reassess your efforts to quit tobacco and how you should refine and refocus your strategies along the way. This should include checking in with your primary care physician and other people on your medical support team. They can help you determine if the approach you’re using is still the best method for you. How well is it working? Should additional measures be tried in combination with it? If you’re using nicotine replacement therapy, is it having the desired effect? If you’re not using that approach, should you? Checking in with your doctor also lets him or her assess your general health since quitting—have your eating habits changed and what is the impact of that? How is your fluid intake? What are your sleeping habits? How is your overall attitude and stress level, and what other behavior changes may have occurred since quitting? Going tobacco free causes physical and emotional changes, so make sure that the person who's watching out for your health is kept informed.

Money Up In Smoke

Tue, 11 Dec 2007 10:00:00 GMT

As you were planning for your quit day, you may have calculated the money you’d save by not using tobacco. But whether you did it then, evaluating the cost savings now can be a powerful motivator. If you've been following the daily plans of these podcasts, you should be finishing your fourth week of being tobacco free—and the savings have been adding up! Use an online calculator, such as the one at www.ucanquit2.org, to see how much cash you’re saving by not using cigarettes, smokeless tobacco, or both. Then, consider what else that money could buy. If it’s not already one of the rewards you’ve scheduled to give yourself, make plans for what you'll do with your newfound "tobacco savings." Choose something right for you—something immediate that you can buy with your first bit of extra cash or something you can aim for long-term, as your savings add up month after month. Visualize what you want and how the dollars saved are stacking up every day you’re tobacco free.

Learn From Others, Part 2

Tue, 04 Dec 2007 10:00:00 GMT

No two stories of quitting tobacco are exactly the same—each one has unique examples of successes, setbacks, and ways of planning for and dealing with the challenges of quitting. In another podcast, we talked about using your experiences to encourage people you know to quit tobacco—but you can gain strength and find inspiration in the stories of others, too. Talk to people who have gone tobacco free, search the Internet for profiles of people quitting, and check out the message board at www.ucanquit2.org to learn about others' experiences and post your own thoughts and questions. Hearing about successes can boost your confidence and commitment. Hearing about failures can be valuable, too. Knowing what has derailed other people's efforts can help you avoid the same pitfalls. Add the stories that have an impact on you to your quit journal and refer to them if you feel yourself slipping or if you need inspiration. Remember that you are not alone in this, and you're not the first person to face the challenges of quitting tobacco—so learn from others and put it to work.

Lean on Me

Tue, 27 Nov 2007 10:00:00 GMT

During the process of preparing to quit—and now that you've actually stopped using tobacco—you've seen how important it is to have the support of people around you. How many times already have you turned to the people in your support network for encouragement, comfort, and advice as you work to stay quit? Would you say they’ve been critical to your success so far? Then how about returning the favor to someone else who wants to quit tobacco? Believe it or not, you can be a source of support for someone else! After all, you’ve successfully planned and executed a quit program and you’re living tobacco-free—what better example than that could someone hope to follow! Even if you’re still struggling, the fact that you’re staying quit can inspire others, and supporting their efforts can boost your own commitment to staying tobacco free. You probably know plenty of other people who are thinking about quitting or have recently quit. Reach out to them, share your own experiences, and offer them support and ideas to help them succeed. You might find it helps you both!

Review Your Triggers

Tue, 20 Nov 2007 10:00:00 GMT

In earlier podcasts, we talked about identifying your "tobacco triggers"—the people, places, times of day, and situations that make you crave tobacco. You brainstormed ways of avoiding them and developed techniques to distract yourself when you encounter a trigger. Hopefully, those efforts have been successful. But triggers can change over time, and new ones can develop. So, it’s important to reassess them as you continue to stay quit, and develop new strategies to avoid or deal with them. Start by looking at the list of triggers you wrote in your quit journal. Do they still give you cravings for tobacco? Rewrite the list, including old triggers that still affect you and new ones that have developed since you quit. Share the list with people in your support network and talk about new strategies you can use. If certain people outside your network are triggers, talk with them, too, about what you or they can do to eliminate their negative impact on your efforts to quit. You might find that they’ll become your biggest supporters!

What's Happening

Tue, 13 Nov 2007 10:00:00 GMT

Hopefully, you’re now at the end of your third week without tobacco, and you’ve probably started noticing a number of physical changes in yourself. Your breathing and stamina should be improving, and you may have noticed that your senses of taste and smell are returning or growing stronger. Breathing improves as your bronchial tubes become less constricted and your lungs begin to slowly filter out mucous and tar deposits. Circulation in your body is improving, and your nose and taste buds will eventually become keener as toxins from your past tobacco use are cleared away. These physical improvements occur gradually at first and may be hard to pinpoint as you deal with intense nicotine withdrawal and ongoing tobacco cravings. But your body is repairing itself, and every day without tobacco is another day of getting healthier. As you notice your body’s signals—whether related to withdrawal or returning health—write about them in your quit journal. Jot down what you’re feeling or doing and the outcome of the situation so that you can remember it in the future and know how to deal with it.

One Day at a Time

Tue, 06 Nov 2007 10:00:00 GMT

As part of planning to quit, you thought about triggers and obstacles you might face once your quit day came, and you wrote down in your quit journal ways of successfully addressing those challenges. But that was before you quit. Now you have actual time under your belt without tobacco, and you may have discovered that you underestimated some of the challenges, while others never materialized. Take a look at that list again and update it as needed. Then, get in the habit of studying it every night before bed. Visualize the challenges you might face tomorrow and see yourself addressing them with one or more of the actions listed in your quit journal. This will allow you to plan for the worst and have strategies clearly in place—so if obstacles do come up, you’re ready with an immediate solution. As each day passes, these responses will become more automatic, and before long you’ll have established a new and healthier routine. Have faith in yourself, but be prepared... and you will be successful, 1 day at a time.

Treat Yourself

Tue, 30 Oct 2007 10:00:00 GMT

An earlier podcast gave you the assignment of writing down in your quit journal a list of milestones you wanted to achieve once you quit tobacco. You might have included making it 1 day, then 1 week, and maybe 1 month without relapsing. It’s time to pull out that list again and update and refine it. Did you set reasonable and achievable milestones? Have you accomplished them? Were the incentives you set up for yourself enough to keep you going? Quitting tobacco can be a daily struggle, especially at first, and people often don’t realize how important it is to give themselves a long list of small rewards—possibly even daily—rather than just a few larger incentives as they work to stay tobacco free. These “treats” don’t have to cost much or anything at all; they just have to be meaningful to you. It may be enough just to think about how good it will feel to call or e-mail a family member tomorrow and tell him or her, honestly, that you’ve made it another day without tobacco!

Weight & Diet, Part 2

Tue, 23 Oct 2007 10:00:00 GMT

We talked earlier about the fact that gaining weight can occur when a person quits tobacco—but it doesn’t have to! A healthy diet and plenty of exercise are the keys to keeping off the pounds. Hopefully, you followed the advice in an earlier podcast and cleaned out any unhealthy snacks in your kitchen cupboards, replacing them with foods you can feel good about eating. If you’re not sure which foods are best, ask your doctor or a nutritionist or check out the healthful information at www.ucanquit2.org. Most important, make sure to drink plenty of water—not only is it good for you, but it also changes the taste in your mouth since it probably isn’t associated with past tobacco use the way coffee, beer, or soda might be. Be creative as you look for new foods to enjoy, and keep in mind that preparing and cooking healthy foods can give you a fun distraction from tobacco. So, grab a cookbook or make it up as you go along. And, if you’re not a great chef, invite a friend to help you—it’s a good way to spend time together and eat healthy in the process.

Weight & Diet, Part 1

Wed, 11 Jul 2007 10:00:00 GMT

The possibility of gaining weight is one reason that some people are afraid to quit smoking. If you maintain a healthy diet and eating habits, though, you have nothing to fear. Tobacco use does act as an appetite suppressant and has been known to speed up metabolism. Some tobacco users may gain an average of five to ten pounds when they quit. But, while those numbers may frighten you, don't forget about the tremendously positive health benefits of a tobacco-free lifestyle. Weight gain can be prevented. To satisfy a sweet tooth, snack on fruit or chew sugarless gum, and always drink plenty of water. Clean out junk food in your house to avoid temptations. Make a list of healthy foods you can enjoy, and stock up on those instead. And, as we've said before, get or stay active! Daily exercise is an essential part of keeping your weight down and keeping your body fit as it detoxifies from tobacco.

Help, I’ve Slipped

Tue, 10 Jul 2007 10:00:00 GMT

If you slip up, don't give up! It won't happen to everyone, but a large percentage of people who quit using tobacco eventually start using it again. The important thing to remember is that just because you relapse, it doesn't mean you have to continue that way. Use it as a learning experience, and think about what went wrong with your last attempt and how you can avoid those same problems the next time. Just like a battle plan may need to be redrawn as new developments occur or new information surfaces, you may need to make changes in your quit plan based on what happened with your last attempt. Write down notes and revised strategies in your Quit Journal, then use them as a reference. Some people find that this “trial and error” method of quitting allows their resolve to slowly strengthen, recovering each time from mistakes or slip-ups. Take small steps to get back on track—even revisit our earlier podcasts. Don't lose hope—you have the power to quit for good!

Withdrawal (Cravings & Urges), Part 3

Mon, 09 Jul 2007 10:00:00 GMT

We've talked about how nicotine withdrawal may affect you, the person quitting tobacco. But what about the people around you? Those people—especially the ones in your closest circle of support—can be affected by your withdrawal symptoms and cravings, too. If you're irritable or short-tempered, they're going to experience it. If you can't concentrate at work, other people may have to pick up your slack. Keep the people around you informed about what you're experiencing, but let them inform you, too. Be open and willing to accept their feedback about the impact that your tobacco withdrawal is having on other people. Consider who is giving you feedback—some supporters who are tobacco users themselves may have a conscious or unconscious desire to see you rejoin the ranks of tobacco users. But most of your supporters will have your best interests at heart. After all, you put them in your circle of support for that very reason, right? So share, listen, and learn from them—it makes quitting a whole lot easier to do!

Withdrawal (Cravings & Urges), Part 2

Fri, 06 Jul 2007 10:00:00 GMT

It happens to almost every tobacco user trying to quit: the craving. That nearly irresistible urge to abandon all that you have worked for and indulge again in tobacco. After several days of quitting, you've probably felt your fair share of cravings. It's possible to experience nicotine withdrawal symptoms whether you're quitting cold turkey or using nicotine replacement therapy. That's because tobacco users have fed their bodies regular doses of nicotine, perhaps over long periods of time. So, any reduction in dosing, even a gradual one, can cause their bodies to crave more. A person's mind can also crave tobacco, recalling positive associations with past dosing. It's important to realize that craving is a temporary withdrawal symptom. For most people, that only lasts five to fifteen minutes. While it may be difficult to endure those times, challenge yourself to wait out the next craving or refocus your attention on something else. You might just see how powerful your will to quit tobacco can be!

Withdrawal (Cravings & Urges), Part I

Tue, 03 Jul 2007 10:00:00 GMT

As your body detoxifies from nicotine, it's normal to experience both physical and psychological withdrawal symptoms. Anxiety, anger, and irritability normally peak in the first 48 hours. As your brain begins to function with new, tobacco-free oxygen, psychological symptoms will subside. Remember, the “nicotine fits” you are experiencing are merely your body trying to tell you that it needs another boost of nicotine. Distracting and conditioning your mind to ignore those cravings while your body cleanses itself are the only ways to truly gain independence from tobacco. Each time you conquer a craving, write it down in your Quit Journal. Include the physical and mental techniques you used to overcome the withdrawal symptoms. That way, you can keep track of what works and doesn't work for you. Learning from each experience will make it easier to fight a craving the next time it occurs.

Checking In

Mon, 02 Jul 2007 10:00:00 GMT

It's important to have helpful and caring supporters around you as you adjust to your new, healthier lifestyle. If you haven't already contacted people on your list of active supporters—your family, friends, doctor, and others—pick up the phone or send out an e-mail. Let them know how you're doing so far and enlist their help if you need it. Talk about what you are feeling, and allow them to give you positive reassurance that will help you continue on your tobacco-free path. Contacting your circle of support also adds a welcome diversion to your day. Physical activity is another good diversion and provides positive health benefits along with quitting tobacco. You might get friends or family involved with you—go for a walk together, ride bikes, hike, or swim. Adding even small amounts of physical activity to your day can be a helpful distraction and gradually change your routine. Quitting is a long process, so even if you feel like you can do it on your own, keep your support team involved.

First 24 Hours

Fri, 29 Jun 2007 10:00:00 GMT

The first 24 hours without tobacco are often the toughest. Did you make it through the day without relapse? If so, congratulations!—you made it one day, now make it one more. If not, think about why you relapsed. What trigger set it off? What distraction or strategy was missing that might have kept you from using tobacco? Address the issue seriously, put a revised plan into place, and start again. Review the events of yesterday in your Quit Journal. Visualize the success you had or that you plan to have today, and think through the strategies that will help you achieve that. Every moment of the day you are tobacco-free makes the next moment that much easier. And beyond cravings, the health benefits of being 24 hours free of tobacco are enormous. Already your body is filtering tar from your lungs and cleansing your mouth. Your breath is losing tobacco smell, and your skin is purifying itself of tobacco toxins. If all that happens in one day, just think about how good two days will feel!

Your Quit Day!

Wed, 27 Jun 2007 10:00:00 GMT

This is it—the first day of your tobacco-free life! Take a deep breath of fresh air and get used to it. Your surroundings should be free of tobacco products, but if not, take the last pack of smokes or tin of dip and put the contents down the garbage disposal or into the toilet. Get them wet and out of sight. Have your Quit Journal handy—it should have all the information you need to get through this day and this toughest first week. Everyone quits differently, so follow your plan, but be flexible. Changing your route to work in the mornings could help break your typical routine and distract you from your day's first use of tobacco. But other plans you had may not work as well. You might find that working through break times just makes the cravings stronger. Be ready with alternatives, and revise and initiate strategies that work best for each new challenge. Update your Quit Journal to keep track of what works and what doesn't. And, check out www.ucanquit2.org for information and strategies to get you through this—one craving at a time!

Prep Step 6: Countdown

Tue, 26 Jun 2007 10:00:00 GMT

Okay, this is it! Are you ready to quit tobacco for good? Of course you are! This weekend, as you continue to prepare yourself physically and mentally for your Quit Day, go through your Quit Journal one more time and make sure you've done all the action items and assembled all of the information you need. Make sure you have a call list of supportive people, with the top ones on speed dial. Have your list of distractions and diversions ready, including alternate work-break activities you can do to avoid tobacco. Add any final items to your courage collection that will help you reinforce the value of quitting and staying tobacco free. Make sure your immediate surroundings are "clean" and free of tobacco triggers, including images and smells. Try to avoid any type of "last hurrah" this weekend with extra tobacco use. Your plan so far has been steady and gradual, so keep that right up through to Quit Day. Your tobacco-free lifestyle is just ahead, and you're going to make it happen!

Call Tree

Mon, 25 Jun 2007 10:00:00 GMT

With your Quit Day right around the corner, it's time to wrap up final preparations and details of your plan for quitting tobacco. You're probably focusing on that a lot, but now is the time to remind people in your support network, too, that Quit Day is approaching. Get them re-energized and ready to back you up. Remind them of the essential roles they'll play in helping you quit. Break out the list of supportive people you made in your Quit Journal, and give it a last look. Is anyone missing—maybe a new person you've met since first making the list? Do you have everyone's phone number and e-mail addresses? Who are your top five go-to people on the list, and how can you reach them day or night? Give each person a call in the next couple days and make sure they're ready to help you with what lies ahead. Talk through strategies you discussed earlier, and remind them of how you may behave once Quit Day arrives. They're in this with you, so make sure that they are as prepared for quitting tobacco as you are!

Mind Games

Fri, 22 Jun 2007 10:00:00 GMT

As your Quit Day approaches, remember a little mantra called "mind over matter." Let's face it—when you quit, your body's going to want tobacco—a lot! But remember that your mind has already been made up—you've chosen to quit! You told yourself that weeks ago, and the fact that you've made it this far proves your dedication. Your mind can be stronger than your body! Still, hard work is ahead. So, when Quit Day arrives, keep your mind focused. Tell yourself, "I've made it one hour, so I can make it another. I've made it to lunch, so I can make it to dinner. I've made it all day, so I can make it through the night." In fact, nighttime should be the easiest part of the day because you'll be sleeping. And, when you wake up the day after Quit Day, you'll be able to say to yourself, "I made it all day yesterday, so I can make it today!" Use distractions and diversions to keep your mind off tobacco as much as possible, but also be prepared to put your mind to work when the going gets tough.

One Week To Go

Wed, 20 Jun 2007 10:00:00 GMT

Your Quit Day is approaching fast! Are you nervous? Excited? Maybe a little of both? The feelings are natural, but most of all your Quit Day should be something to look forward to—because it'll be the first day of your new, tobacco-free life! That doesn't mean it will be easy. On Quit Day and the days that follow, you may experience nicotine withdrawal symptoms including anxiety, restlessness, increased appetite, irritability, anger, a depressed mood, difficulty concentrating, or even insomnia. Knowing that, though, allows you to plan ahead. Imagine yourself experiencing each of those sensations. You're irritable—what will you do to address that feeling? You can't concentrate at work—how can you plan your day to get around that? Experiencing each sensation mentally, before it happens, should make it easier to deal with if it occurs. And remember, Quit Day will be one of the toughest days ahead—but if you make it through that one, you can make it through the next, and the one after that!

Pre Step 5: Tough Love

Tue, 19 Jun 2007 10:00:00 GMT

If you're following the schedule of quitting in these podcasts, next week will be your last week of preparation before Quit Day. So, it's time to get even more serious with your approach to quitting. Review the lists and notes you've been making in your Quit Journal, and make sure that everything is done. Compile a new list that includes any earlier, uncompleted action plans, and think about why they are uncompleted and what you'll need to do to finish them. Assess your progress and ask yourself the real question, "Am I ready to quit?" If the answer is yes, use that attitude to power yourself into the final days of preparation. If the answer is no, commit this weekend to getting your body and mind to the level of preparedness you'll need to end tobacco use. Get tough with yourself—because a person with a plan for quitting and ways of handling challenges along the way is much more likely to be successful. You've already put a lot of work into planning to quit, so don't stop now! Be honest with yourself and hunker down for your victory over tobacco!

Reward Yourself

Mon, 18 Jun 2007 10:00:00 GMT

We’ve talked a lot about reducing and eliminating the negative aspects of tobacco use. But, it's just as important to focus on the positive effects of doing that. In short, it's important to reward yourself for the progress you'll be making while quitting tobacco. Start by identifying significant, yet achievable, milestones that will be meaningful to you. Maybe the first one is staying tobacco free throughout your Quit Day—the first 24 hours. Or, maybe it's finishing a meal without lighting up. Or being with a certain person or in a certain place that often triggers cravings, but making it through without using tobacco. After listing your milestones, plan rewards for achieving each one. Choose rewards that are positive and meaningful for you. They don't have to cost much or anything at all. Then again, you might want to keep a tally of the money you save each day by not using tobacco and then spend part of it on yourself after a certain number of tobacco-free days. What you are doing is hard work, so reward yourself for your achievements.

Change of Place

Fri, 15 Jun 2007 10:00:00 GMT

We've talked about tobacco "triggers"—the people and things that give you the urge to use tobacco. The places around you can be triggers, too. A smoky bar, for instance, can set off cravings for almost any tobacco user. But what about your home, car, and workplace? Changing those environments can minimize many triggers and remind you of the fresh start you're giving yourself. Remove the cigarette lighter from your vehicle's dash, and any spare lighters or matches from around the house. Get rid of ashtrays and spittoons. Clear out any secret tobacco hiding places you have. Wash your sheets and clothes, and clean and deodorize your carpets and furniture to remove tobacco smells. Cleaning up takes time—and even the smallest reminders of tobacco can trigger a relapse. So get started now. Visualize the environments and things in them that remind you to smoke or dip. Then, make a schedule in your Quit Journal to remove those triggers so that you're ready to start clean on "Quit Day."

Prep Step 4: Distractions and Diversions

Wed, 13 Jun 2007 12:00:00 GMT

Quitting tobacco involves getting nicotine out of your body and your mind. Distractions and diversions are important tools to use in beating the cravings and withdrawal symptoms you’ll experience. So, start by creating a list in your "Quit Journal" of all the withdrawal symptoms you think you might face. Knowing what they are will better prepare you to combat them. Common symptoms include anxiety, anger, irritability, impatience, restlessness, a distorted perception of time, the inability to concentrate, depression, and loneliness. Each of these can be addressed, though, with simple tricks that distract you from dwelling on them. Deep breathing or adjusting your intake of caffeine and sugars can have a relaxing effect of your mind. Something as simple as a cool glass of water or hot shower can help a sore throat, insomnia, or fatigue. Going out with friends who don’t use tobacco can keep you from feeling alone. Brainstorm ideas of diversions that will well work for you and jot them down in your Quit Journal. Check with your doctor, too, to see if he or she has other helpful ideas.

Courage Collection

Mon, 12 Mar 2007 12:00:00 GMT

The first podcast in this series challenged you to “Quit Tobacco...And Make Everyone Proud!” Today, start turning those words into actual items—a collection that will remind you of the important people in your life and other reasons why you’re quitting. This collection should include photos and other keepsakes that remind you of the people who are proud of you for quitting—items that give you comfort and courage to “stay quit” even when the urge for tobacco is almost more than you can stand. Include a list of the biggest reasons why you’re quitting. And if “negative images,” like photos of a smoker’s lung work for you, use them, too. Plant the items all around you—next to your bed, in your car, at work, in your wallet, even where you used to stash your tobacco. Choose items that work for you—to inspire a memory or thought that gives you strength to combat another nicotine craving. Your mind is your most powerful weapon against tobacco addiction and relapse—so keep telling and showing yourself with your collection why you’re quitting tobacco.

Medical Issues

Fri, 09 Mar 2007 12:00:00 GMT

Most likely, your closest friends and family members will make up your primary circle of support—after all, they know you and your behaviors better than anyone. But your primary healthcare provider knows your body best of all and should be actively involved in your efforts to quit tobacco. Talk to your doctor about your plan for quitting and any concerns or fears you may have about the physical changes you’ll be experiencing. He or she probably can give you several new ideas for combating your triggers and withdrawal symptoms. If you’re still unsure of the best quitting strategy, ask your doctor for recommendations. Discuss possible medical approaches, such as over-the-counter or prescription aids to help you quit. Medications such as Bupropion SR can relieve withdrawal symptoms, and nicotine gums or patches can help gradually wean your body off nicotine. Get confirmation from your doctor that the plan you’ve chosen is the right one for you. And don’t make this a one-shot conversation—keep talking with your doctor throughout your process of quitting.

Jekyll and Hyde Syndrome

Wed, 07 Mar 2007 12:00:00 GMT

As you’re preparing yourself to quit tobacco, it’s important to also prepare the people around you—your support network. We’ve talked about how you should share your quitting strategy with those people and get them lined up to encourage your efforts. But you also need to educate and prepare them for the Jekyll and Hyde syndrome that quitting might bring out in you—the ups and downs where one day you welcome people’s words of support, and the next day you “bite their heads off” for giving it. It’s not uncommon to have mood swings or “nicotine fits” when you quit tobacco, and your closest supporters are the ones who’ll have to deal with them. So tell them what you’ve been learning about quitting and let them get inside your head to understand what’s driving you to quit and how you’re approaching it. Make them aware of your possible struggles during the upcoming months and ask for their patience and understanding. The more your circle of supporters understands about you, the better that they can deal with the emotional reactions you may experience. So, talk to people and keep them informed!

The Battle Within, Part 1

Tue, 06 Mar 2007 12:00:00 GMT

If you’re following these podcasts as a guide, you’re halfway to your quit date! It’s time to start preparing for the changes you might experience during the weeks ahead. Keep in mind that addiction to tobacco is both a physical and mental condition. Your body may experience withdrawal symptoms such as irritability, restless sleep, and nervousness. You also should expect changes in appetite and possible weight gain. It’s not uncommon to gain a few pounds over the first 8 to 10 weeks after quitting tobacco. If these symptoms have you questioning your resolve to quit, keep in mind that they are temporary. Being free of tobacco, however, is a lifelong benefit. Staying "quit" long—term improves your overall health in many ways, from reducing your risk of heart attack and many cancers, to increasing your lung capacity and stamina. Between now and your quit day, address any concerns you have about quitting—write them down in your quit journal and develop ways to prepare for them and deal with them head on.

Prep Step 3: Your Best Options, Part 2

Mon, 05 Mar 2007 12:00:00 GMT

In an earlier program, we talked about some of the more traditional approaches to quitting tobacco—cold turkey and nicotine replacement therapies. Now, let’s look at some of the more recent medical approaches devised to assist people with quitting. The first is Bupropion SR, a sustained release prescription pill that lessens the urge to smoke and eases withdrawal symptoms, yet contains no nicotine itself. Bupropion SR is marketed under different brand names. As with many medications, there are potential side effects. Some users have reported a sense of dry mouth and trouble sleeping with this medication. Another nicotine-free drug on the market is Varenicline, also marketed under a brand name. Like Bupropion SR, it reduces cravings and lessens withdrawal symptoms. Varenicline is designed to be started 1 week before your quit date. With these and any other medications, be sure to consult your doctor before taking them to discuss if they are right for you.

Your Best Options, Part 1

Fri, 02 Mar 2007 12:00:00 GMT

Earlier, we discussed some of the options for how to quit tobacco. Let’s look at a couple of them in more detail. The “cold turkey” approach is effective in helping your body recover more quickly from tobacco use. It also is the most cost-effective approach. On the downside, it usually involves strong withdrawal symptoms and intense cravings, at least in the short term. Nicotine replacement therapies, such as nicotine gum or “the patch” offer a more gradual way of quitting, often with far fewer cravings than other methods. These approaches come at a cost, however—somewhere in the neighborhood of $4 to $5 a day—or roughly $150 per month! Of course, you won’t be spending money on your regular tobacco products, so the overall costs may balance. You’ll have to do the math for your own situation and see if it makes sense for you. If neither of these approaches sounds like what you’re looking for, you might want to consider one of the medical options we’ll be discussing in an upcoming podcast.

More About Triggers

Wed, 28 Feb 2007 12:00:00 GMT

In an earlier podcast, we talked about how certain people, places and things can trigger your desire for tobacco. Your list of triggers might have included things like coffee, alcohol, or certain foods. Situations and places like work breaks, driving in the car, going to certain restaurants, or even just “down time” when you have nothing else to do might be on your list. People who trigger a desire for tobacco might include family members or friends who use it themselves, or people who make you nervous, stressed, or angry. You should have included ways to reduce or eliminate these triggers on your list—or in the case of people, to turn them into supporters. Now, take those ideas one step further and create a week-by-week plan to eliminate your triggers between now quit day. For instance, if caffeine is a trigger, make a plan to gradually switch your morning coffee to decaf, and then eliminate it altogether. Work on your list of triggers gradually over the next few weeks and the transition will be much easier.

Say It—Believe It—Share It, Part 2

Tue, 27 Feb 2007 12:00:00 GMT

We talked about how important it is to create a network of friends and family to encourage you as you quit tobacco. By now, you should be sharing your plans with them and letting them know how serious you are about quitting. As you do that, though, don’t forget to remind yourself that quitting tobacco is something you can and will do. You’re the most important person in this scenario, so keep yourself on track. Say your goals out loud every day. Start the habit of standing in front of a mirror and reminding yourself why you’re quitting. Encourage yourself with statements like, “I can quit smoking,” and “I am going to beat this.” At first, this exercise may seem awkward and make you feel self-conscious. But it’s just you you’re talking to—and reinforcing your commitment to yourself can directly impact your attitude and help you succeed. Start this practice now and continue it once you quit tobacco—it can be a good way stare down cravings and face other challenges along the way.

Prep Step 2: Know Your Triggers

Mon, 26 Feb 2007 12:00:00 GMT

Know your enemy and you’re better able to defeat it. When you’re trying to quit tobacco, the enemy is the people, places, times, or situations that make you crave tobacco. These are “triggers”—some are pretty common, such as the smell of smoke or being around alcohol or caffeine, but others are particular to each person. Identifying, understanding, and avoiding your triggers is critical to quitting successfully. Unfortunately, not every trigger can be avoided, so you also need to develop alternatives to using tobacco when you get the urge. For example, breaks in the military are often times for tobacco—people reach for it automatically. If you’re not going to skip every break, you need an alternative—if you’re desk-bound, maybe it’s a chance for a quick, brisk walk instead. You might avoid some triggers by spending more time with friends who don’t use tobacco—chances are you’ll be less tempted that way. In your quit journal, list as many of your own personal triggers as you can, then write down ways to avoid or change them.

Say It—Believe It—Share It, Part 1

Fri, 23 Feb 2007 12:00:00 GMT

Developing a strong support network of family and friends is critical to quitting tobacco. In fact, people with a support network are up to 10 times more successful at quitting than those who go it alone. So, now it’s time to take the list of supporters you made in your quit journal and let them know about your plans to quit. Sharing your strategy and quit date with others will make those things more “real” and get people “on board” to help you move toward your goal. Be ready to tell each person how you’d like them to help—with preparations, checking in with you every day, not smoking around you, whatever it is that you need from them to be successful. Don’t forget to include your doctor and pharmacist on your list, especially if you’re taking medications on a regular basis. The more people you tell in various circles, the more accountable you’ll be throughout the day. Keep in mind that support can be given in one-on-one or group settings, as well as over the phone, via email, or even through numerous online resources. So, start spreading the word!

Friends and Foes

Wed, 21 Feb 2007 12:00:00 GMT

Quitting tobacco is hard to do, but it’s easier with support from people around you. Friends, family, co-workers—all of them can contribute to your success… or stand in your way! Friends, for instance, might suggest meeting for a drink after work without considering how alcohol and a smoky environment could trigger your urge for tobacco. Colleague you normally take breaks with, on the other hand, might actually try to sabotage your efforts so as not to lose their smoking buddy. Think about people in your life and be honest about the good and bad influences they can have on your behavior. Make a list in your quit journal and jot down ideas of how you’ll deal with each person after you quit. Give special consideration to the people who will support your efforts, and set up times during the day when you can interact with them. Let them know that you might not always welcome the very support you’re asking for—given mood swings and other withdrawal symptoms—but that their help and understanding is essential to your success.

Choose Your Quit Day

Tue, 20 Feb 2007 04:44:27 GMT

You’ve been thinking about quitting tobacco. If you’ve made it this far, chances are you’re serious about doing it. So, it’s time to choose your quit day—the day you’ll stop using tobacco for good. You’ve got prep work to do between now and then, so choose a date several weeks in the future—but not so far ahead that you lose momentum. If you follow these podcasts as a guide, your quit day can be as soon as five weeks from today. Look at a calendar—what day is that? Many people choose a quit day that already has special meaning, such as an anniversary or birthday. It’s best to avoid dates or times of the year that might be difficult for you or have negative associations. Since early withdrawal symptoms can be intense, you also should consider whether you’re better off busy at work, away on leave, or at home in a smoke-free environment. In your quit journal, jot down special dates and events coming up, their significance to you, and their possible impact on your efforts—then choose your quit day and mark it on the calendar!

Prep Step 1: Develop a Strategy for Quitting

Tue, 20 Feb 2007 04:44:26 GMT

Every battle requires a plan—even your own personal battle against tobacco. People who develop a clear strategy for quitting are far more successful than those who don’t. Planning your strategy starts by setting a quit date, laying out steps to lead you up to that date, and preparing to deal with the challenges of quitting and staying tobacco-free. Identifying personal triggers—situations, people, and places that make you crave tobacco—and how to manage them should be part of your planning. Setting up a personal support network and identifying available resources to help you quit are other key elements. We’ll talk more about these and other components of your strategy in upcoming shows. For now, start by brainstorming a “to do” list of preparations you can make between now and the day you quit. Think about what you’d want to have in place in order to make quitting successful for you. Write them in your quit journal and we’ll review, revise, and expand on them in future shows.

Weighing the Options

Tue, 20 Feb 2007 04:44:25 GMT

Quitting tobacco successfully takes dedication and a solid plan. Step 1 of that plan is deciding how to quit. Many options are available, but it’s important to find one that’s right for you. Here’s an overview. Quitting cold turkey is probably the number one method. If you smoked coming into basic training, you know how that goes—one day you just quit. Think about it—how did that method work for you? Why and when did you start using tobacco again? Nicotine replacement uses patches, gums, inhalers, or other products to maintain nicotine levels in your body while you gradually wean yourself off it. Nicotine fading works in a similar way as you slowly switch to cigarettes with lower and lower levels of nicotine. Take time to research these and other methods at www.ucanquit2.org. Make notes about them in your quit journal, jot down what you think the pros and cons of each one are for you, and we’ll talk more about them in upcoming shows.

Ready or Not

Tue, 20 Feb 2007 04:44:24 GMT

If you’re listening to this podcast, you’re interested in quitting tobacco. But are you really ready to quit? Ask yourself that question and answer it honestly. Because quitting tobacco is one of the hardest things you’ll ever do. Nicotine in cigarettes and chew tobacco is a drug that produces pleasurable feelings. When you stop using nicotine, it causes physical and mental withdrawal, and strong cravings that lead many people to start using tobacco again. It can take several attempts to quit before a person is successful. But, you can do it—if you’re dedicated and you’ll make and follow a solid plan to quit. I’ll show you how in upcoming podcasts. For now, your first assignment is to get a notebook and start a quit journal. Write down—just for yourself—why you want to quit and why you have the right mindset to do it now. And don’t forget to check out the other preparation tools and information at www.ucanquit2.org.

Welcome to QuitCast

Tue, 20 Feb 2007 04:44:23 GMT

Quit Tobacco...and Make Everyone Proud! That's exactly what this series of short podcasts will help you do: quit and, hopefully, stay quit for good. Hi, I'm Dr. Jeff Elting, U.S. Army Medical Corps, retired, and I'll be your host for this podcast series that we call QuitCast. Listen for just 1 minute a day and I'll walk you through important information and useful steps that will help you plan and execute a strategy to stop smoking or using chew tobacco. There are lots of reasons to quit, many ways to do it, and we'll cover them all in the QuitCast series. I'll help you prepare for your quit day and stay tobacco free afterwards. So, whether you've tried to quit before or this is your first time, get ready to do it for good with QuitCast. Subscribe to the podcast or come back to it daily, and be sure to check out the other resources on the TRICARE Smoking Cessation Web site at www.ucanquit2.org. Get ready to Quit Tobacco...and Make Everyone Proud!