Giving Up Tobacco
Giving up tobacco is a long-term, difficult process, usually accompanied by psychological craving and physical withdrawal. Research shows that most tobacco users move through predictable stages from being uninterested in stopping, to thinking about change, to making a concerted effort to stop, to finally maintaining abstinence. Most users attempt to quit several times before they finally succeed. Relapse is a normal part of the process, as with most behavior change plans. Quitting is an ongoing process, not a single event.
Quitting requires a strategy for success. Some people quit cold turkey, whereas others taper off slowly. There are over-the-counter and prescription products that help many people (see the box “Smoking Cessation Products”). Behavioral factors that have been shown to increase the chances of a smoker’s permanent smoking cessation are support from others and regular exercise (see the box “How Does Exercise Help a Smoker Quit?”). Support can come from friends and family, websites, and/or formal group programs sponsored by organizations such as the American Cancer Society and the American Lung Association or by a college health center or community hospital.
If you are trying to quit, keeping track of cravings and urges in a health journal can help you deal with them. (Lab 13.2 can help identify your smoking triggers.) When you have an urge to use tobacco, use a relaxation technique, take a brisk walk, chew gum, or substitute some other activity. Practice stress management and time management so you don’t get overwhelmed at school or work. Eat sensibly and get enough sleep. Quitting can be hard, but the benefits are lifelong.
Giving Up Tobacco Photo Gallery
The best treatment for dependence is prevention not starting in the first place but it’s never too late to regain control of your life.
RIGHT NOW YOU CAN
Carefully consider your use of drugs, alcohol, or tobacco if any and decide whether this is the time for you to stop. If it is, throw away the offending products.
List five things you can do instead of giving in to the temptation to use a drug, alcohol, or tobacco.
IN THE FUTURE YOU CAN
Look for local resources that can help you stop using drugs, alcohol, or tobacco. Your school may offer counseling or support services, such as a smoking cessation program. It can also be informative and inspiring to attend an Alcoholics Anonymous (AA) meeting.
Track your progress toward quitting for good. Use a journal to record your cravings or urges and to describe the tactics you use to overcome them.
SUMMARY
• Addictive behaviors are habits that have gotten out of control and have a negative impact on a person’s health. Characteristics of addictive behaviors include reinforcement, craving, loss of control, escalation, and negative consequences.
• Drug misuse is a maladaptive pattern of drug use that persists despite adverse social, psychological, or medical consequences. Substance use disorders involve taking a drug or engaging in a behavior compulsively; tolerance and withdrawal symptoms are often present.
• Factors to consider when deciding whether to try a psychoactive drug include short- and long-term risks of drug use, your future goals, ethical beliefs, the financial cost of the drug, and your reasons for drug use.
• At low doses, alcohol causes relaxation; at higher doses, it interferes with motor and mental functioning and is associated with injuries; at very high doses, alcohol poisoning, coma, and death can occur.
