Ever go on a camping trip and find that you only have two of the three tent poles you need to set up your tent – and it has started to rain? Or maybe you’ve found yourself cooking a special meal only to realize that you don’t have a key ingredient and all your guests have arrived. We’ve all felt unprepared at one time or another; depending on the situation, the ramifications can range from discomfort to disaster. 

The New Year is the most popular time for tobacco users (smokers and chewers alike) to make a quit attempt. If you use tobacco and are thinking about trying to quit, good for you! I did it almost 20 years ago and it was the best thing I have ever done to improve my health. As someone who has helped thousands of smokers and chewers quit and stay quit here are some tips to make this quit your last quit.

New Year’s Day is just a few weeks away and it is time to start planning for your quit. The tips I offer you here are proven to work and are based on scientific research and clinical experience.

You’ve already taken one important step. By picking a Quit Date (New Year’s Day) you have drawn a line in the sand and you have a date to quit. The most important thing you can do is to make an attempt to quit. It may sound silly, but you will never achieve your goal of becoming tobacco free unless you try!

Next, decide if you need the structure of a program to succeed. Getting the support of a trained Quit Coach or counselor is proven to increase your chances of succeeding. If you decide to use a program like the award-winning Quit for Life Program (brought to you via a collaboration between Free & Clear and the American Cancer Society), now is the time to get enrolled to quit for the New Year. Your personal Quit Coach will help you create a plan for success that is tailored to your needs.

Now, give some thought whether you want to use a medication to help you quit. There are 3 safe and effective medications that you can buy over-the-counter. These include the nicotine patch, nicotine gum, and the nicotine lozenge. There are also prescription medications to help you quit. Some contain nicotine (the nasal spray and the inhaler) and some do not contain nicotine (Chantix™ and bupropion SR). These medications work by reducing your withdrawal from nicotine. If you have quit before and felt anxious, tired, grumpy, had a hard time concentrating, and craved a cigarette or chew, that’s nicotine withdrawal. To decide which medication to use, talk to a Quit Coach, your doctor, or a pharmacist.

Maybe you have smoked for years, even decades, but spending a day or two tracking your smoking is time well spent. It’s easy. Keep a piece of paper and a pen or pencil with you and simply write down where you are, what you are doing, and how you are feeling each time you smoke or take a dip. For many smokers and chewers tobacco use is sub-conscious and by tracking your use you will probably gain some insight into your smoking and chewing patterns.  You can use this information to decide what you are going to do in each situation if you get an urge to use tobacco after you quit. Common strategies include distractions to take your mind off using tobacco, substitutes to keep your hands and mouth busy, and delaying tactics to help urges pass. A Quit Coach can help you come up with strategies tailored to your needs and activities.

The New Year is a great time to make a fresh start and by planning ahead you can avoid finding yourself unprepared. So plan for success and make 2010 a tobacco-free year!