Despite more attempts, blacks are less successful at quitting smoking than white and Hispanic cigarette smokers. This could possibly be due to lower utilization, knowledge or access to cessation treatments such as counseling and medication.
Tips from Former Smokers
Here are some tips from former smokers:
1. Focus on your motivators. Motivation waxes and wanes and this is 100 percent normal—what can you do to increase your motivation when you feel defeated or low?
2. Build confidence. Confidence that your attempt will be successful is important! What can you do to increase your confidence levels? Your confidence can increase when you make and achieve a series of small goals, when you visualize your success and when you feel like you have the tools ready for any situation.
3. Stress management is key. Many smokers smoke to manage stress, distress, and negative emotions. Being prepared with other ways to manage these feelings can be difficult and takes a lot of practice. What do your non-smoking friends do to manage stress?
4. It's never too late to quit. While it's best to quit smoking as early as possible, quitting smoking at any age will enhance the length and quality of your life. You'll also save money and avoid the hassle of going outside in the cold to smoke. You can even inspire those around you to quit smoking!
5. Learn from past experiences. Most people who smoke have tried to quit before and sometimes they get discouraged thinking about previous attempts. But these experiences tell us a lot about what to do and what not to do next time! These experiences are steps on the road to future success. Think about what worked for you last time, what didn't work and what you might do differently this time.
Smoking Groups that Help
If you’re looking to quit and need assistance, it’s important to educate yourself on your options. There are all kinds of smoking cessation groups out there, from free sessions in church basements to tailored on-the-job programs in corporate conference rooms, in styles ranging from wide-open discussions to somber-toned 12-step programs.
Some groups, like the Kaiser Permanente program, have a revolving clientele, with beginners trading anecdotes with veterans.
You can find classes through your local hospital, public health department, or church or call your doctor for a referral to classes. The American Lung Association has a free online smoking cessation program that you can join through their website, http://www.lungusa.org.
When you do find a class, you'd do well to investigate it before signing up, according to 7 Steps to a Smoke-Free Life, a book published by the American Lung Association to help people stop smoking. Here are some good questions to ask:
- Is the program convenient? Ask about where it's conducted, how long sessions last, and what time of the day they're held. If it's inconvenient for you, you might make excuses not to go.
- Is the staff well-trained and professional? Ask who'll be leading the group. If the program involves hypnosis, the practitioner should have a license or be certified in psychiatry, psychology, or social work.
- Does the program provide what you need? Find out whether the group emphasizes lectures or group discussions.
- What is the success rate? A good program follows up on participants for at least three months. Don't be surprised if the success rate sounds low. In many programs, only one out of four or five people stays off cigarettes afterward for at least a year.
Finally, how much will it cost? Price isn't necessarily the best gauge of how good a program is. Many of the most successful programs are free to participants. You might ask your employer or health plan whether there is a subsidized program that will help you stop smoking. If so, you may be able to take advantage of it at a reduced price.
For more information on smoking cessation, visit our Health Conditions page on BlackDoctor.org.
SOURCES:
Treating Tobacco Use and Dependence: Clinical Practice Guideline, published by the U.S. Public Health Service in June 2000.
Edwin B. Fisher Jr., PhD. American Lung Association's 7 Steps to a Smoke-Free Life. John Wiley and Sons Inc.
Jacquelyn Rogers. You Can Stop Smoking. Pocket Books.
