Tobacco contains nicotine, a highly addictive chemical that makes you dependent. When you smoke a cigarette, nicotine travels to your brain within just 10 to 20 seconds and causes the release of various chemicals that may cause mood changes and a temporary high. Over time, you develop a tolerance to nicotine forcing you to have to smoke more to get the same effect.

It may seem innocent at first, but if you take 15 puffs from each cigarette and smoke 10 cigarettes a day, you’re ingesting 150 doses of nicotine a day or 54,750 a year.

But here’s the good news: quitting smoking is possible. Some smokers are able to quit on their first attempt, while others require multiple attempts before being successful. No matter how long it takes you, you can get there.

What is keeping you from quitting smoking?

Everyone who smokes has their reasons for doing so. It may be a result of different habits, an addiction or, in most cases, both. You may like how it makes you look or feel. You may feel it helps you relax, gives you energy, or helps you deal with stress. It may be something you share with others. Seriously consider why you started and continue to smoke.

What is making you consider quitting now?

There are many reasons why you may decide to quit smoking. But what are the reasons that make you want to quit?

Are you concerned about:

• long-term health risks
• premature aging
• stinky clothes and bad breath
• wasting money because of the cost of smoking
• having to go outside in the cold or rain for a smoke
• exposing friends and family members to second-hand smoke
• fear that people may judge or avoid you if you smoke
• difficulty finding a landlord who rents to tenants who smoke
• finding a romantic partner

Smoking triggers

Learning to recognize your smoking "triggers" is an important part of quitting. Ask yourself when, where and how often you smoke. Common triggers include:

• drinking coffee or alcohol
• feeling stressed or angry
• talking on the phone
• social events
• driving
• relaxing after work, school or after a meal

Break the association between smoking and your routines (at work, at school, at home, with friends and family, etc.). Before you smoke, ask yourself "Can I do without this cigarette?", "Do I even really want to smoke?" and "Can I wait or do something else?"

"I'll quit when I'm 30," "I'll quit when I get married," " What if I fail?," "What if I gain weight?”. If you have had similar thoughts, you should know they are normal and common. What's important is to examine those concerns and plan to deal with them in a positive way.

For example, if you are concerned about weight gain keep in mind that the risks associated with continued smoking far exceed the risks of a minor weight gain. The average long-term weight gain for people who quit is about 4–6 kg (8–13 lbs). Focusing on healthy eating and an active lifestyle instead of having a cigarette can help prevent or minimize that.

Managing stress

Quitting smoking can be stressful, but there are ways to manage it:

• Anticipate your triggers.
• Talk to a friend about what is bothering you.
• Plan regular, scheduled breaks for yourself like you may have done when you smoked.
• Plan regular rewards to celebrate your accomplishments.
• Maintain a healthy diet and eat at regular intervals.
• Incorporate physical activity into your daily routine. This can help improve your mood and the quality of your sleep.
• Practice relaxation breathing exercises.
• Keep your hands and mouth busy with other things.

Consider putting it in writing, like signing a contract with yourself: "I have committed to stop smoking on (input date here). On that day, I'm starting my smoke-free life."

Smoke-Free New Brunswick quitline 1-866-366-3667 - Free one-on-one advice is available to anyone living in New Brunswick. Quit Coaches offer non-judgmental, confidential counselling to help you with everything from thinking about quitting to staying smoke-free for life.

Currently the quit line is not staffed by health care professionals. The quit line support is provided by quit coaches who provide behavioural support.

It's recommended that you speak to a health care professional when you are planning to quit. Your doctor, nurse practitioner or pharmacist will be able to provide you with support and advice on nicotine replacement therapies (NRT) and stop smoking medications.

Book an appointment at the UNB Student Health Centre.

Research shows that counselling can significantly increase the chances of quitting successfully.

If you keep it to yourself, it may be easier to change your mind. Telling your family, friends and co-workers that you're quitting gives you another reason to stay focused. It will also encourage them to help you when you need support.

You might want to talk to someone if you need extra help to resist the urge to smoke. Tell a close friend what you plan to do. Let them know you might need their support.

On your quit day, you may feel nervous. Whatever you are doing, stop and take a breath. Understand that you will have cravings and they will pass. Recognize that you are ready to tackle this.

• The power of positive thinking
• Quitting is more than just getting through the withdrawal symptoms. Quitting also involves changing the way you think. It's about being confident in your choice, seeing yourself as a non-smoker and getting through the tough times.

You will most likely have withdrawal symptoms when quitting smoking. Here are some things you might experience:

• Constipation: This may occur in the first few weeks. Eat fibre, drink lots of water and increase your physical activity. See the Student Health Centre's Healthy Eating & You for more advice about healthy eating and to book an appointment. Dietitian services are available to all full-time UNB and STU students at no cost.

• Coughing: Yes, it is unpleasant to be coughing up mucus. But hey, your lungs are healing and cleaning themselves.

• Hunger: Your body will actually be able to absorb more nourishment. Manage hunger by drinking lots of water and eating healthy snacks.

• Trouble sleeping: Your sleep quality should eventually improve, and you may actually require fewer hours of sleep.

• Irritability: Take breaks regularly and practice relaxation breathing exercises. Don't worry if you feel a little down and/or tired for a few days - these are signs of nicotine withdrawal.

If you're concerned about any of your withdrawal symptoms, talk to a health care professional. For example, if you feel sad or mildly depressed and the feeling does not go away after several days, see your health care provider or counsellor.

Cravings and withdrawal symptoms are only temporary and soon you will feel better than ever. Just keep going.

Living without cigarettes will get easier. Every day without cigarettes is a step towards being smoke-free and is worth celebrating.

So, every day for the next month:

• Remember, you are a non-smoker. You do not smoke. Make this your first and last conscious thought of the day. Remind yourself of this every time you see someone with a cigarette.
• Review your reasons for quitting and your strategies for coping with urges. Avoid doing any of the things you strongly associate with smoking.
• Go for short walks. Focus on the pleasure of breathing clean, smoke-free air.
• Be proud of yourself. Continue to think positively about the change you've made.

Remind yourself that:

• You can do this.
• It takes a bit of time to heal.
• You're getting healthier and stronger every day.
• Be aware that the urge to smoke can remain strong long after nicotine withdrawal symptoms have faded. Be alert to high-risk situations that may tempt you to smoke.
• Be aware that stress has been known to cause relapses. Remember, smoking will not solve your problems or relieve stress. In fact, the guilt of relapse may make things even worse.
• Identify the skills you have used in the past to overcome your current challenges.
• Pay attention to what you say to yourself. If it is negative, silently say "STOP," and then replace it with a positive thought.
• Remind yourself that cravings don't last long.
• Avoid the sight and/or smell of cigarettes.
• Never test yourself with one puff or one cigarette.

Leave: If you find yourself in any situation that may tempt you, leave as soon as you can, preferably before you get a craving.

Distract yourself: If you cannot leave the situation, then distract yourself with positive thoughts like future plans (vacations, rewards, etc.), the benefits of quitting or how great you feel being smoke-free. Alternatively, relaxation breathing, walking, exercising and drinking water may also help distract you.

Wait: If distractions aren't working, then tell yourself to wait five minutes and then deal with the situation. The craving will normally pass within a few minutes.

Continue to think positively: Remind yourself of how far you’ve come, not just how far you have to go. Encourage yourself not to give up.

You don't want to lose control of a situation. Plan ahead in the same way as you would for a fire drill. By planning ahead, you could save your quit attempt. If you started smoking again, stop immediately, leave the room or situation, and if you bought cigarettes, throw them away. Stay positive.

Regaining control if you slip

• Do something that makes it impossible to smoke (like taking a shower).
• Find something else to focus on other than cigarettes or the craving - focus on gardening, work, the news, etc.
• Do not criticize yourself.
• Make your mouth and throat feel different - chew gum, drink water or brush your teeth.
• Be physically active - go for a brisk walk outside. Fresh air clears your head.
• If you're having a major craving, sit down and do relaxation breathing until the feeling has passed, or go for a brisk walk.
• If you slip, try to figure out why it happened and make plans to avoid it in the future. Take note of what you have learned and what you have to do to prevent it from happening again.

Ask for help

• Talk to someone to distract or encourage you.
• Call the Smoke-Free New Brunswick quitline at 1-866-366-3667 to speak directly with a Respiratory Therapist who can help you with your quit plan. Free one-on-one advice is available to anyone living in New Brunswick. Quit Coaches offer non-judgmental, confidential counselling to help you with everything from thinking about quitting to staying smoke-free for life.

Save the money you would have spent on cigarettes. Use it to treat yourself in big or small ways. Buy a new phone, a new outfit, or go on vacation.

Rewards do not have to involve money or food. Plan to have a long phone conversation with an old friend, allow yourself more time for something you enjoy or plan a celebration with friends.