Quitting smoking or vaping is a journey that requires support, motivation, and practical tools. The Start to Quit program provides encouragement, educational insights, and actionable steps to help our members reduce or quit tobacco use.
This post summarizes each lesson from the campaign, highlighting key takeaways and providing links to helpful resources that were shared along the way.
Lesson 1: Identify and Avoid Triggers
Triggers can make quitting tough, but recognizing and managing them is key to success. Triggers may include stress, social settings, or routines like drinking coffee or alcohol.
- Actionable Steps: Track when you’re tempted, avoid common triggers, and change up routines.
- Resource: Know Your Triggers – Maine QuitLink
Lesson 2: Immediate Health Benefits of Quitting
Quitting has immediate benefits! Within 20 minutes, your heart rate drops. In days, your sense of taste and smell improve. Within weeks, lung function gets better.
- Actionable Steps: Even a short amount of time without smoking/vaping has benefits! Keep it going!
- Resource: Immediate Benefits of Quitting
Lesson 3: Building Healthy Routines
Replacing old habits with new, healthy ones helps reinforce your quit journey.
- Actionable Steps: Start your morning with water instead of smoking, avoid alcohol, stay active, and practice mindfulness.
- Resource: Healthy Routines Guide
Lesson 4: Financial Benefits of Quitting
Smoking and vaping can be costly. The average smoker spends $2,500 a year on cigarettes, while vapers spend around $2,000. You can spend that money on taking care of yourself or your family!
- Actionable Steps: Think of what you could do for yourself or your family with an addition $2,500 a year. Put the money you save away for something meaningful to you.
- Resource: Savings Calculator
Lesson 5: Benefits for Loved Ones
Quitting protects those around you, including children, family members, and even pets from secondhand smoke.
- Actionable Steps: Celebrate your commitment to making a healthier environment for your family and loved ones!
- Resources:
Lesson 6: Mental Health Benefits
Quitting can improve mood, reduce anxiety, and increase overall well-being.
- Actionable Steps: Practice mindfulness, celebrate small wins, and seek support from your Care Team.
- Resource: How Quitting Smoking Impacts Mental Health
Lesson 7: Navigating Cravings
Cravings are normal but manageable. Using distractions, deep breathing, and reminding yourself of your ‘why’ can help overcome urges.
- Actionable Steps: Make a list of your triggers and plan how to overcome or avoid them during the early days of your quit journey.
- Resource: Managing Cravings Guide
Lesson 8: Handling Slip-Ups
A slip-up doesn’t mean failure! Reflect on what triggered it, use your tools, and reach out for support.
- Actionable Steps: Revisit strategies like deep breathing and positive reinforcement.
- Resource: Tips for Slips- SmokeFree
Lesson 9: Navigating Social Situations
Being around others who smoke can be challenging, but planning ahead can help you stay on track.
- Actionable Steps: Stick with supportive friends, bring distractions, and avoid triggers.
- Resource: Know your Triggers -Maine QuitLink
Lesson 10: Motivation from Others
Hearing from others who have quit smoking can provide inspiration and encouragement.
- Actionable step: Make a list of people who motivation and encourage you to stay committed to your quit journey.
- Resource: Inspiring Stories
Lesson 11: Staying Committed
Quitting is a journey, and ongoing motivation is key. Keep using your support system and celebrating progress.
- Actionable Steps: Keep a quit journal, set small goals, and reach out for encouragement.
Keep using the tools you’ve learned, lean on your Care Team for support, and remember: every step forward is a step toward a healthier, smoke-free life. Celebrate your success and stay motivated! 🎉
Need additional support? Check out these helpful resources:
If you need help, don’t hesitate to reach out to your Groups Care Team. We’re so proud of you for taking this step toward a healthier future!
