Quit smoking, a resolution that will let you live longer and healthier. Mark Twain once remarked, "it is easy to quit smoking, I have done it thousands of times." Joking aside, cigarette smoking is a major health hazard, and is the principal cause of preventable disease, disability and premature death. Most Americans would like to quit. Eighty percent of them have tried to quit during their lifetime, and at least 30 percent have stopped at least temporarily during the preceding year.

Ways to quit smoking:

1) Cold Turkey

This method is the most commonly tried and most successful. The individual picks a special day where he has resolved to quit smoking. To enhance effect, all paraphernalia associated with smoking such as ash trays, lighters, matches, pipes and packs of cigarettes are thrown out. Let "mind over matter" take place, and try to concentrate or keep busy on those projects that you have been putting off. If possible, avoid those personal habits that are associated with smoking, such as lighting a cigarette while drinking coffee (switch to juice) or instead of reaching for a cigarette after getting out of bed, go for a morning walk. Drink extra fluids, and eat fruits or low calorie snacks if you feel the urge to put something in your mouth. Avoid eating candies, sweets and high fat content foods since these will only rapidly result in weight gain and loss of self-esteem.

Engage in physical activities, meditation or tai-chi. These will not only keep the smoking urge at bay, but also help to reduce stress and anxiety.

2) Reduction method

This method is less successful but may be tried for those who lack the will power to go cold turkey. Essentially, a day is chosen to entirely quit smoking. During the couple of weeks before that date, the individual gradually reduces the number of cigarettes smoked per day.

3) Medications

There are several nicotine products that can be taken to reduce the urge and the withdrawal symptoms associated with quitting. Withdrawal symptoms can include loss of concentration, anxiety, dizziness, fatigue, and numbness and tingling of the arms and legs. These symptoms usually pass after a couple of days. Coughing may sometimes increase as new hair fibers regenerate in the airways and begin to clean out all the particle matter and debris that has been accumulating in the lungs for the past several years.

Nicotine is available by patches, mouth sprays and chewing gum. Nicotine gum is not available locally since all types of chewing gums are banned in Singapore. These products require a prescription and must be supervised by a doctor. They are used while reducing cigarette consumption or just after quitting.

Other methods

There are a number of other methods that may abet quitting such as acupuncture, hypnotism, behavioral training, group therapy, physician advice and counseling. Group therapy through peer pressure can be very effective.

The following local organisations may be contacted for assistance:

Stop Smoking Clinic
(Institute of Mental Health)
Tel: 6389-2006

Smoking Cessation Clinic
(Singapore Cancer Society)
Tel: 6221-9577

5-Day Plan to Stop Smoking
(Youngberg Adventist Hospital)
Tel: 6285-2555

Reformed smoker

After quitting, congratulate yourself. Overcoming an ingrained habit and drug (nicotine) addiction is not easy.

The immediate benefits after quitting include a better sense of taste, whiter teeth, less difficulty breathing and exercising and a greater sense of wellbeing. Furthermore, your clothes won't reek with smells and vapors to the chagrin of your family and friends. Of course, the long-term benefits to your health and longevity are numerous.

Unfortunately, the war against smoking is never over. You must continuously be vigilant against succumbing again to this addiction. Don't ever lit a cigarette, not even "just one". Avoid visiting those areas that are filled with tobacco smoke such as bars, hotel lounges, karaoke pubs and discos. Advise your smoking friends or family members to kindly refrain from smoking in your presence.

What if you start smoking again? Don't be discouraged. Often it may take several attempts before you are finally successful. The greater the adversity the sweeter the victory!

Remember the old adage - "if at first you don't succeed, try, try again".