Smokers have more tools than ever to help quit smoking for good – there’s a wide range
of counseling services, self-help materials, nicotine replacement therapies, and medicines
available.
Some people are able to quit on their own, without the help of others or the use of
medicines. But for many smokers, it can be hard to break the social and emotional ties to
smoking while getting over nicotine withdrawal symptoms at the same time. Fortunately,
there are many sources of support out there.
Telephone-based help to stop smoking
All 50 states and the District of Columbia offer some type of free, telephone-based
program that links callers with trained counselors. These specialists help plan a quit
method that fits each person’s unique smoking pattern. People who use telephone
counseling have twice the success rate in quitting smoking as those who don’t get this
type of help. Help from a counselor can keep quitters from making many common
mistakes.
Telephone counseling is also easier to use than some other support programs. It doesn’t
require driving, transportation, or child care, and it’s available nights and weekends.
Counselors may suggest a combination of methods including medicines, local classes,
self-help brochures, and/or a network of family and friends.
Call us to get help finding a phone counseling program in your area.
Quit-smoking programs and support groups
Members of support groups for quitters can be helpful, too. One long-standing peer help
program is Nicotine Anonymous®
, an open support group that offers a way to find others
who are quitting tobacco and living smoke-free. It also offers a long-term approach to
quitting. (See the “To learn more” section for contact information.) But this is only one of
many types of support programs.
Some workplaces, hospitals, and wellness centers have stop-smoking programs, groups,
or classes. They may be led by professionals and focus on information and education, or
they may be run by volunteers. Some programs may be set up like classes, while others
focus on sharing by members of the group. Some groups are set up for just a few weeks,
and others go on indefinitely. There are lots of options, and different types of groups
work better for different people. Find one that works for you.
For people who can’t go to support group meetings, there are online support systems as
well as phone-based support (discussed above). Check with your employer, health
insurance company, or local hospital to find a support group that fit your needs. Or call
your American Cancer Society at 1-800-227-2345.
What to look for in a stop-smoking program
Stop-smoking programs are designed to help smokers recognize and cope with problems
that come up while quitting. This helps the ex-smoker avoid many of the common pitfalls
of quitting. The programs should also provide support and encouragement in staying quit.
Studies have shown that the best programs include either one-on-one or group
counseling. There’s a strong link between how often and how long counseling lasts (its
intensity) and the success rate – overall, the more intense the program, the greater the
chance of success.
Intensity may be increased by having more or longer sessions or by increasing the
number of weeks over which the sessions are given. So when looking for a program, try
to find one that has the following:
• Each session lasts at least 15 to 30 minutes
• There are at least 4 sessions
• The program lasts at least 2 weeks (longer is usually better)
Make sure the leader of the group is trained in smoking cessation.
Some communities have a Nicotine Anonymous (NicA) group that holds regular
meetings. This group applies the 12-step program of Alcoholics Anonymous (AA) to the
addiction of smoking. This includes attending meetings and following the program.
People new to NicA may choose a sponsor to help them through the steps and help when
they are tempted to smoke. The NicA meetings are free, but donations are collected to
help cover expenses. NicA also has phone meetings and web meetings, and offers online
support.
Often your American Cancer Society, American Lung Association, or local health
department will sponsor quit smoking classes, too. Call us for more information.
Not all programs are honest, so be careful. Think twice about any programs that:
• Promise instant, easy success with little to no effort on your part
• Use shots (injections) or pills, especially “secret” ingredients
• Advertise 100% success rate with no ill effects
• Charge a very high fee (check with the Better Business Bureau if you have doubts)
• Will not give you references and phone numbers of people who have used the
program
Support of family and friends
Many former smokers say a support network of family and friends was very important
during their quit attempt. Other people who may offer support and encouragement are
your co-workers and your family doctor. Tell your friends about your plans to quit. Try to
spend time with non-smokers and ex-smokers who support your efforts to quit. Talk with
them about what you need – for instance, patience as you go through cravings, taking
your late-night or early-morning phone calls, and plans for doing things in smoke-free
settings. Find out what you can count on each friend or family member to do. You can
also suggest that they read our document Helping a Smoker Quit: Do’s and Don’ts.
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