Want to stop smoking? Quit Core can help

Sometimes quitting smoking seems relatively easy, but staying tobacco-free is the challenge. It is quite common to hear about someone returning to using tobacco and blaming stress as the reason for the relapse.

“I’m so stressed! I need a smoke!” Have you ever heard this? Or said it?

Why do people crave or need tobacco when they feel stressed? Does it really help calm you?

From a physical aspect, smoking or using tobacco actually increases your stress. Nicotine increases your heart rate and blood pressure, causing your heart to work harder. When your heart works harder it requires more oxygen; but if you are smoking, the carbon monoxide you inhale reduces your ability to absorb oxygen. This places your body under extra stress.

Smoking or using tobacco does calm your nicotine withdrawal. Every time you go into withdrawal you likely experience some uncomfortable symptoms. When you smoke and get a dose of nicotine, the withdrawal disappears and you feel better. Over time this cycle of going in and out of nicotine withdrawal reinforces the perception that using tobacco helps you deal with stress.

When preparing to quit using tobacco it is important to recognize and understand your stressors and begin to learn new ways to manage them. If smoking has been your “go to” when stressed, you will need to try some new techniques such as listening to music, deep breathing, physical activity, talking with a friend, meditation or yoga.

At first, nothing will feel as comfortable or familiar or as immediately satisfying as smoking, but give these new techniques a chance and keep trying. Remember, nicotine increases your heart rate and blood pressure, putting more stress on your body, nicotine only calms your withdrawal stress not your real stress.

If you’ve relapsed, most importantly, don’t get discouraged and don’t give up! The lesson to learn after a relapse is “I can do it! I was tobacco free for a day/week/month. I can do it again.” The key is to quickly re-commit to quitting, remember the strategies that helped you quit and maybe add more stress managing strategies.

One of the most effective ways to successfully quit and prevent relapse is to have a plan that will include some important considerations. How will you mange stress? Boredom? Social situations? Will you use stop smoking medication? A nicotine replacement therapy?

Quit Core is a free group cessation program that provides support for adults 18 and older. It includes six sessions that teach you how to quit in the most effective way possible. You will learn about your habit and how to design a quit plan that works best for you. You will hear about many quitting support strategies and connect with others who are also quitting. Why not join us in our next group?

The next program in Medicine Hat starts Sept. 11, 6:30-8 p.m.

There is no fee, but you must pre-register.

To register for Quit Core, please call 1-866-710-QUIT (7848).

Rita Aman is a health promotion facilitator with Alberta Health Services and can be reached by email at rita.aman@ahs.ca