Women breaking free from smoking: One step at a time
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By Dr. Isabel Scarinci
UAB Department of Obstetrics and Gynecology
Many women want to quit smoking. In fact, women often try to quit more often than men. But staying tobacco-free can be harder for women.
One reason is that many women use cigarettes, e-cigarettes, or other tobacco products to deal with stress, sadness, worry, boredom, or other feelings. Smoking may seem to help for a short time, but nicotine is highly addictive. Over time, the body begins to depend on it, and the process of getting rid of this addiction requires planning and determination, and it can be approached as a journey.
Why Do Women Smoke?
For many women, smoking is more than a habit. It may feel like a way to:
- Take a break during a busy day
- Deal with stress
- Feel better when sad or upset
- Cope with worry or depression
- Follow a daily routine
While smoking may seem to help, the feeling does not last long. Often, the relief comes from satisfying the body’s need for nicotine, not from reducing stress.
Three Steps to Quitting Tobacco
Quitting tobacco is a process, and it does not happen overnight. Knowing what to expect can help you succeed.
Step 1: Get Ready
A good plan can make quitting easier. Choose a quit date and write it on your calendar. Having a set date can help you stay focused.
Choose someone to support you. This could be a family member, friend, or coworker. Tell that person how they can help. They might check on you, encourage you, or celebrate your progress.
Get rid of things that remind you of smoking. Throw away cigarettes, e-cigarettes, lighters, matches, and ashtrays. Wash clothes, curtains, and other items that smell like smoke. Clean your car if you smoke there.
You may also want to use medicines that help people quit tobacco. These include nicotine patches, gum, lozenges, inhalers, and some prescription medicines. Talk with your healthcare provider about what may work best for you.
Step 2: Quit and Handle Cravings
The first days and weeks after quitting can be hard. Your body is getting used to life without nicotine.
You may feel irritable, restless, hungry, or have trouble focusing. You may also have strong cravings. These feelings are normal and usually get better with time.
Try to stay away from people who are smoking, especially during the first few weeks. Being around tobacco can make cravings stronger. Tell family, friends and coworkers that you have quit. Their support can help you stay on track.
Find healthy ways to replace smoking. You might:
- Take a walk
- Listen to music
- Read a book
- Garden
- Call a friend
- Practice deep breathing
Keep your hands busy, too. Try a stress ball, coloring, knitting, puzzles, or writing in a journal.
Remember, cravings do not last forever. Most go away after a few minutes.
Step 3: Stay Tobacco-Free
Many people slip and use tobacco after quitting. If this happens, do not give up. Think about what caused the slip and what you can do differently next time.
Know your triggers. Common triggers include stress, alcohol, social events, and being around other smokers.
Keep getting support from family, friends, support groups, or healthcare professionals.
Celebrate your success. Every day without tobacco is a win. Each smoke-free day helps your body heal and improves your health.
With a good plan, support from others and help from medications when needed, you can quit tobacco and enjoy the benefits of a healthier, tobacco-free life.
