Expert Tips to Help You Stop Smoking

Quitting smoking is one of the most significant steps a person can take to improve their health, yet it remains one of the most challenging. Nicotine addiction is powerful, but so is the human ability to change. Whether you're considering quitting for the first time or have tried before, understanding the benefits of smoking cessation and the strategies that make quitting successful can make all the difference.

From reducing the risk of life-threatening diseases to improving overall well-being, the journey to a smoke-free life is worth the effort. Here, Sarah Johnston, Registered Respiratory Therapist in Riverside Healthcare’s cardiopulmonary rehab department, discusses important information surrounding the topic of smoking and smoking cessation.

Tobacco Use Statistics: Digging Into the Data

Tobacco use is the leading preventable cause of disease, disability, and death in the U.S., accounting for over 480,000 deaths annually. Around 13.7% of adults are smokers, with men slightly more likely to smoke than women. In total, about 45 million Americans use tobacco, with 18.7% of adults and 1.6% of middle and high school students reporting tobacco use. Alarmingly, 10% of students report using some form of tobacco.

Smoking is a major contributor to cancer, diabetes, cardiovascular disease, and lung disorders due to harmful chemicals like carbon monoxide, pesticides, and tars. “If the current tobacco use trends the way it is now, the tobacco industry is due to kill about 10 million individuals worldwide per year,” states Johnston.

Exploring the Journey of Smoking Cessation

Smoking cessation is the sustainability to avoid use of tobacco and tobacco products. Full cessation is achieved by quitting smoking for six months or longer within the last year.

“In respiratory therapy, we are mainly dealing with the lungs. Since there are those large amounts of chemicals that can be cancerous in cigarettes, they can cause serious health problems within the lungs and the whole body,” explains Johnston. “So, achieving smoking cessation is going to help decrease the risk and improve their overall health.”

The main challenge of quitting smoking is the withdrawal process, which can be difficult for many. Common symptoms include anxiety, irritability, increased appetite, weight gain, and insomnia. Many who attempt to quit find these side effects overwhelming, leading them to relapse despite initially avoiding smoking for some time. However, with the right tools and support, long-term smoking cessation is achievable.

“Those who are aged around 18 to 24 successfully quit smoking for at least six months at higher rates than those aged 35 to 64. But, when looking at demographics, it's shown that about 73% of individuals that are experiencing some form of homelessness are smokers,” notes Johnston. “They are less likely to quit than the general population, most likely due to other health issues, such as behavioral health, substance abuse, and trauma, which makes it a lot more difficult for them to quit.”

Tips for Successful Smoking Cessation

There are various ways to achieve smoking cessation, often supported through smoking cessation programs. Key strategies include support from family, friends, doctors, or counselors, as well as medications to help manage cravings. Avoiding triggers and engaging in alternative activities like meditation, deep breathing, self-care, and maintaining a clean environment can also aid in quitting successfully.

“One thing I tell everybody is if you're going to quit smoking, the main thing you can do is clean the space that you used to smoke in to get rid of any substances that may be underlying in order to help you avoid smelling that and increasing the chance of picking the habit back up.”

Support to Help You Succeed

Quitting smoking significantly improves both physical and mental health, leading to better breathing, enhanced sense of smell and taste, increased energy, reduced stress and anxiety, and a more positive mood. These benefits contribute to a greater overall well-being, allowing for a more active and fulfilling life compared to continuing to smoke.

Riverside is hosting the “Courage to Quit” smoking cessation program, developed by the Respiratory Health Association in Chicago. Proven effective, the program is led by trained and certified leaders, including those from the cardiopulmonary rehab department.

The Courage to Quit program is an eight-week smoking cessation program costing $30 for participants. It begins with a free informational and orientation session to help individuals decide if they are ready to take the next step. Sessions are held quarterly at the Riverside Orthopedic and Spine Center in Bourbonnais—with upcoming sessions in April, July, and October.

Participants can sign up in several ways:

• Call the cardiopulmonary rehab department at Riverside at 815-935-3271.

• Visit the Riverside website to find the event calendar and register online. Click here to register.

• Speak with their primary care provider, who can refer them to the program, and Riverside staff will follow up to schedule enrollment.

“We're dedicated to help those ready to quit take that next big step,” assures Johnston. “We provide tools, guidance, and the encouragement they need to make that lasting change. We look at different strategies, help build their confidence, and support their journey towards smoke-free life.”