How Do I Stop Smoking?

Kristina Van Winkle • August 23, 2022

Tips to help you kick the habit.

Smoking cigarettes is a form of recreational drug use and the leading cause of preventable early death in the US.

When you smoke tobacco, you inhale harmful chemicals and smoke into your lungs; these quickly absorb into the bloodstream, leading to multiple health conditions. In addition, the nicotine in tobacco is highly addictive; your body becomes accustomed to the drug, making it challenging to quit ingesting it without withdrawal symptoms.

Smoking also puts the people around you at risk. People who are frequently exposed to second-hand smoke have the same health concerns as those who smoke themselves.

Any form of tobacco is unsafe, including cigarettes, cigars, pipes, hookahs, chewing tobacco, snuff, and vaping.

Quitting smoking is one of the best ways to improve your health and the health of those around you.

How do I quit smoking?

Most people who smoke struggle with the addiction. It is challenging for many people to give it up.

You will be more likely to quit if you know what to expect and prepare for it. When you give up smoking, you may notice

irritability
hunger
fatigue
headaches
depression
difficulty sleeping
difficulty concentrating

To stop smoking, you need a reason, a plan (and maybe a backup plan or two), and some support before you begin.

Try these tips for smoking cessation:

Identify your reasons and motivations for quitting. Why do you want to quit smoking? Your health? Your family's health? Improve your finances? Figure out your motivation and write it down. What can you do with the money or time you save by not smoking?
Find some self-help books and other information before you begin. Keeping your resolve when the cravings start will be easier if you know what you are getting into.
Look for support groups, smoking cessation counseling, or even apps that can give you some support and advice along the way. Smokers who use proven smoking cessation therapies, such as behavioral counseling or medication, are more likely to succeed.
Tell someone about your pledge. Tell your family or friends you will quit smoking and let them hold you accountable.
Find your triggers and make a plan for them. Do you usually want to smoke after a meal? Make different plans for what you will do after meals. Do you smoke before bed? Plan another activity. What will you do when you are stressed instead of smoking? Make plans for when you know you will feel the urge to smoke.
Think about past attempts and learn from them.
Choose a method. Go "cold turkey, or slowly cut back on the number of cigarettes per day, the time you spend smoking, or the number of puffs you take each time you smoke until the official "Quit Day."
Set a "Quit Day' and stick with it. Pick a relatively stress-free time to quit smoking and ensure you are mentally ready.
Get rid of cigarettes, cigars, ashtrays, lighters, or other smoking paraphernalia.
Ask friends and family members not to smoke around you and avoid places that sell cigarettes or where people are smoking.
Find ways to fill your time, mouth, and hands. Suck on hard candies or suckers, chew on a straw or cinnamon sticks, keep a Rubics cube handy, doodle, or take up a hobby.
Ask your doctor about medicines, gums, or patches that may help.
Eat a healthy, balanced diet.
Have healthy snacks on hand to combat cravings.
Drink plenty of water.
Avoid alcohol and caffeine. People who drink are more likely to start smoking again after quitting.
Exercise regularly.
Get plenty of sleep.
Celebrate small victories. Keep a stock of your favorite candies or ice cream to celebrate when you go a whole day without smoking, or maybe even after you successfully get through a particularly difficult craving. Call up a friend and celebrate. Allow yourself a Starbucks coffee each morning if you did not smoke the day before.
Set up a reward system for yourself. Put the money you would have spent on cigarettes into a piggy bank to save for a vacation or some other goal or use the extra time to learn a hobby you have always wanted to try.
Try complementary health options, such as yoga, mindfulness meditation, relaxation techniques, acupuncture, and hypnosis. Even though there is not much medical proof that these things work, they may be helpful for some people.
Look into natural supplements which may help reduce cravings. But do your research; "natural" does not always mean safe.
Prepare for relapse; determine that you will keep going, even if you slip and have another cigarette. Use relapses as opportunities to learn and grow. Why did I slip up? How can I be more prepared next time?
Take urges and days one at a time.
Be prepared for the urges:
Have something readily available to occupy your hands or mouth when the urge to smoke comes.
Wait for several minutes for the urge to pass, and then wait for a few more. For most people, the craving will go away within a few minutes.
Remind yourself of why you are quitting and the benefits of quitting.
Talk to your doctor if you need help and support. They may be able to help you find nicotine replacements (medications, gums, patches, etc.), support groups, or counselors that can help you.

Don't be discouraged if quitting is difficult for you; most people who quit smoking need a few attempts before they are successful.

The key is not to quit trying to quit! Instead, learn from your mistakes, recommit, and keep up the good work.

Do you need content that will educate your patients and improve their engagement?

Contact me!

Sources:

America Heart Association. (2018). 5 Steps to Quit Smoking and Vaping | American Heart Association

CDC. (2022). Tips For Quitting | Quit Smoking | Tips From Former Smokers | CDC

Johns Hopkins Medicine. (n.d.). Smoking and Cardiovascular Disease | Johns Hopkins Medicine

National Institute on Aging. (2019). Quitting Smoking for Older Adults | National Institute on Aging (nih.gov)

NCCIH. (2021). Quitting Smoking | NCCIH (nih.gov)

NIH. (2022). Smoking and Your Heart - Strategies To Quit Smoking | NHLBI, NIH

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Steroid Injections vs. PRP

By Kristina Van Winkle • October 7, 2024

A Comparative Overview for Pain Management Steroid injections and Platelet-Rich Plasma (PRP) injections are two commonly used pain management treatments. While both aim to alleviate pain and promote healing, they have different mechanisms of action and long-term effects . What Are Steroid Injections ? Corticosteroids are potent drugs used extensively across various medical fields to manage a broad spectrum of conditions, making them one of the most widely prescribed drug classes in the world. They can be administered via nearly every route, including direct injection into painful or inflamed joints. "Corticosteroids" typically refers to the class of drugs that produce glucocorticoid effects. Glucocorticoids are stress hormones that regulate numerous physiologic processes within the body. They have vasoconstrictive, immunosuppressive, and anti-inflammatory effects and play a role in metabolism. What do steroid injections treat? Corticosteroids function by suppressing the immune system and reducing inflammation within the body. They inhibit the production of the body's pro-inflammatory chemicals, leading to decreased inflammation and, consequently, pain. They are prescribed for hundreds of medical conditions, including: Allergic and autoimmune disorders Adrenocortical secretion disorders Infections and inflammation Pathologic hypoglycemia Organ and graft rejections Neurological disorders Hypercalcemia Blood disorders Skin disorders Shock What are the side effects of steroid injections? Although steroids are known to some as “wonder drugs,” they impact various bodily systems, including metabolism, water and electrolyte balance, the central nervous system, and blood cells. As a result, they are associated with many adverse side effects, especially when administered in large doses or over extended periods. Adverse effects may occur in up to 90% of individuals who take them for longer than sixty days. These side effects may include: Suppression of the hypothalamic-pituitary-adrenal axis Gastrointestinal disturbances Osteoporosis and fractures Psychiatric disturbances Carpal tunnel syndrome Cardiovascular disease Immunosuppression Cushingoid features Hyperglycemia Skin disorders Glaucoma Myopathy Cataracts Diabetes The risk of adverse side effects is particularly high when taken systemically. However, side effect occurrences vary when administered as local injections for pain management. Data indicates that steroid injections into joints and the spine can produce systemic effects that can last for weeks. When assessing the risk factors associated with steroid injections, healthcare providers must consider all types and doses of steroids the person is taking, including both oral and injectable forms. Additionally, special caution is advised for certain populations, such as those who may undergo surgery soon, postmenopausal women, and individuals with diabetes. What is Platelet-Rich Plasma (PRP) ? Platelet-rich plasma (PRP) injections use an individual's own blood to promote cellular regeneration. Through the extraction and reinjection of platelets, growth factors, and other bioactive proteins from the person's blood, PRP therapy offers long-lasting improvements, sustained pain relief, and enhanced tissue function. What do PRP injections treat? PRP injections can stimulate healthy cell growth, reduce inflammation, promote tissue repair, form new blood vessels, rejuvenate the skin and hair, and accelerate recovery after a traumatic injury. It can treat a wide range of conditions, including: Pain resulting from traumatic injury or degenerative conditions such as arthritis and chronic back pain Musculoskeletal conditions Tendinopathies and tears Compressive neuropathy Scars and stretch marks Osteochondral lesions Rheumatoid arthritis Erectile dysfunction Muscular injuries Plantar fasciitis Vaginal atrophy Osteoarthritis Epicondylitis Infertility Psoriasis Wounds Bursitis Vitiligo What are the side effects of PRP? Since PRP is derived from the person's own blood, the risk of allergic reactions or rejection is significantly lower compared to other injectables, such as steroids. PRP typically does not cause major side effects, though you may experience some soreness or bruising at the injection site. In rare cases, potential side effects may include: Tissue damage Nerve injuries Bleeding Infection Comparison of Steroid Injections and PRP Injections A study in the Journal of Orthopaedic Surgery and Research compared steroid injections with PRP injections in patients with mild to moderate symptomatic knee osteoarthritis (OA). The findings indicated that both treatments were safe and effective in improving short-term pain and functioning, with no significant differences observed. However, PRP therapy demonstrated superior outcomes in the long term, with benefits extending up to one year. Additionally, a literature review in Cureus Journal of Medical Science analyzed multiple studies comparing steroid injections with PRP in lumbar spondylosis and sacroiliac arthropathy. The review found that PRP was equally as effective, if not superior, to steroid injections in the short term. Neither treatment was associated with major complications, and there were no significant differences in minor complications between the two. The review concluded that both PRP and steroid injections are safe and effective for treating lumbar spondylosis and sacroiliac arthropathy, with some evidence that PRP may offer more benefits in the long term. Research has confirmed that both steroid and PRP therapy are valuable options for pain management and tissue healing. Steroid injections offer potent anti-inflammatory benefits that can provide immediate relief. However, their systemic side effects and limited duration of efficacy should be carefully considered, especially in high-risk populations. While PRP may take longer to show results, its long-term benefits make it an increasingly popular choice for treating various conditions. Ultimately, the choice between these treatments should be based on the specific needs of the individual patient, with careful attention to the patient's medical history. Thank you for reading the Write Shift RN blog. If you need an experienced RN writer for your health or healthcare educational content, contact me !