Just quit already

  • Published
  • By Senior Airman Jessica Haas
  • Minot Air Force Base Public Affairs
MINOT AIR FORCE BASE, N.D. --  It stinks. It makes clothes smell like an ashtray. It makes skin and teeth turn yellow. It causes premature aging. It's really expensive. Oh yeah, and it can kill you.

That's right, smoking is not all that attractive, especially when you can physically see and smell the effects. Not only does it affect your appearance, but it also extensively hurts your cardiovascular health. Yet, even with all the negative consequences, many Airmen still engage in the act.

"In general, a majority of individuals start smoking at a fairly early age, primarily due to peer pressure," said Lori Halvorson, the health promotion program coordinator at the Health and Wellness Center. "Many people cite stress and boredom for other reasons as to why they started smoking or had a relapse after quitting smoking for a period of time."

While there are Airmen who still smoke, Halvorson said it is important to note that there are plenty of members who do want to quit tobacco products.

"Many people want to quit because of the cost, [Smoking a pack of cigarettes a day costs approximately $1,000 a year], or their significant other wants them to quit and they want to become positive role models for their children," she said. "Many who are active duty also want to improve their run time and overall health."

Although many Airmen try to quit on their own, many of them relapse for a variety of reasons.

"The current tobacco cessation program the HAWC teaches consists of four weekly sessions which includes a course overview, the tobacco triangle [physical, behavioral and psychological factors in tobacco use], rate reduction and managing urges with problem-solving strategies, as well as strategies for relapse prevention," said Halvorson.

She explained each session runs for one hour, from noon to 1 p.m., and is held at the 5th Medical Group in the Education and Training room on the third floor.

The tobacco cessation class teaches participants various strategies to deal with stress/boredom and how to deal with urges from nicotine withdrawal.

"The tobacco cessation class teaches participants on various strategies to deal with stress and boredom and how to deal with urges from nicotine withdrawal," said Halvorson. "An incentive we offer to those active duty members who attend all four sessions and stay tobacco-free on the four-month follow up meeting, is free teeth whitening offered by the dental clinic."

Halvorson believes incentives and self-rewards are important. She recommends people treat themselves with small incentives throughout the process of quitting.

"Giving yourself a small reward on a weekly or monthly basis gives you something to look forward to," said Halvorson. "I would also recommend a reward at the six month and 12 month anniversary of their quit date. When a person is just starting out the process, six months or a year seems so far away. Small incentives along the way help to keep a person motivated."

The weekly and monthly incentives don't have to cost a lot of money she said. Examples could be buying a video game, a favorite meal or a piece of jewelry.

"Use the money that you would have spent during that day, month or year on tobacco products, for something on yourself," said Halvorson. "I once had a participant tell me he was going to go on a hot air balloon ride to celebrate his one year anniversary of being tobacco free. My advice would be reach for the stars."

Halvorson also recommends participants make sure their support network knows they are trying to quit tobacco.

"If your family and friends aren't aware of your goal, they will not be able to give you the encouragement you need," said Halvorson. "They will also be more understanding if you go through some irritability during the nicotine withdrawal. Another piece of advice is if you do slip up, don't beat yourself up over it. You may feel guilt or feel a sense of being helpless or hopeless. Don't focus on the slip-up. You have not failed in your efforts. Focus on your new goal-- to choose not to use tobacco again."

For members wanting nicotine replacement therapy, such as nicotine patches, gum or oral medications, they must first be enrolled in the Tobacco Cessation class prior to getting a prescription from their primary care manager. Contact the HAWC at 723-5399 to enroll or for further information.