Take gradual steps to break nicotine, tobacco habit

Take gradual steps to break nicotine, tobacco habit

If you're a nicotine or tobacco user, quitting is the best thing you can do to improve your overall health, but if you've tried doing so, you know how difficult it can be. However, you can be successful kicking the habit if you break quitting down into small, manageable chunks, rather than trying to stop cold turkey.

"A lot of times, people try to quit cold turkey, and they aren't able to be successful, so they totally give up in trying to quit," says Michelle Gilbertson, a wellness education specialist at Emplify Health by Gundersen. "I would recommend trying to quit by reducing how much you use each day, and then from there, reduce how much you use per week."

People who smoke often use nicotine or tobacco to help cope with stressful situations or paired with alcohol in social settings. If you tend to smoke while drinking, Gilbertson says it's best to avoid situations where that may take place entirely. If that's not always possible, she suggests finding a friend or family member who will hold you accountable while navigating those instances.

"Quitting smoking or using tobacco is a very difficult process for someone to do on their own," she says. "If you are smoking or using nicotine, reach out to your doctor. They can help you get medications prescribed to help you through the quitting process."

Those seeking help can also call 1-800-QUIT-NOW, which is the national help line that can pair you with a quit coach who can help you establish healthy routines to get you through the quitting process and remain accountable.

The benefits stretch well beyond health, too.

"Not only is your health going to improve almost immediately, but you're going to save a lot of money," Gilbertson says. "The average cost of a pack of cigarettes is $10, so if you are smoking a pack a day, that's $70. What else could you do with that money? Sometimes when you're going through the quitting process, setting up a reward system is going to be super important, too."

To learn more about ways to set yourself up for success if looking to quit, talk to your primary care provider or go to gundersenhealth.org/health-wellness/staying-healthy/tobacco-cessation.