Quitting: Don't Give Up - AHC - Health Talk and You, University of Minnesota

Did your New Year's resolution to quit smoking not last until Groundhog Day? Don't despair, because like Bill Murray's character in the movie "Groundhog Day," you have the chance to do it over and better. You'll need persistence, though, because it can be harder to kick tobacco than heroin or alcohol. But if you manage to quit for a week, your odds of quitting successfully the next time will likely double.

Still, it's tough to quit smoking because it's an addictive behavior. Smokers crave nicotine because it is a very rewarding drug that stimulates the brain, aids concentration and fights boredom. And the cigarette is a very cheap and efficient nicotine delivery device. You take a puff on cigarette and nicotine reaches the brain in about 10 seconds, faster than mainlining heroin.

Cigarette use differs from that of other drugs. If you are a pack-a-day smoker and you've been smoking for 20 years, you've taken a million hits of nicotine. So it's not only physical but it's also psychological, because it's associated with so many types of situations.

Of course, there are good reasons for quitting. First might be concern for your health and the health of others forced to breathe your second-hand smoke. A burning cigarette is like a portable toxic waste dump, with something like 3,800 chemicals and more than 60 known carcinogens. Nobody should have to breathe that. There's also the expense, as smoking's not getting any cheaper. And it's increasingly more of a hassle to smoke because there are so many places where it's not permitted.

If you're ready to come in from the cold and try to quit, for the first time or again, there are a few proven aids. Medications can help, whether you use nicotine replacements such as gum or patches or a drug like Zyban. Other people can help not by nagging, however, which just provokes defensiveness. Social support has been proven to increase success, whether you gain it through some kind of program or through family and friends. If you're in a treatment program, another proven method is accepting practical counseling, in terms of problem-solving and skills, like advice to cope with a strong temptation to smoke by doing something else instead.

It can be as simple as taking a few deep breaths when you're under stress. If you're at a party and people are smoking and you're really tempted, get out of there. And you can reward yourself for doing well. Some people actually give themselves gifts with money that they saved by not smoking. It really adds up.

I think people should give themselves credit for trying as well as succeeding. People might think of themselves as weak because they go back to smoking but they should not. Don't be discouraged if you try but don't stay quit. Whenever you quit, try to learn from that experience so you can do better next time. Keep in mind that, for most people, successfully quitting smoking takes several attempts.