Breaking Free From Habits: Quitting Tobacco

By Marketing Specialist Shamika Andrew

Beading is a healthy habit to keep your hands busy.

Choosing to quit tobacco is one of the best choices you can make for your health. While not an easy thing to do, many people have quit tobacco by partnering with Southcentral Foundation’s Quit Tobacco Program. Tobacco cessation specialists, primary care providers, and behavioral health consultants are here to support customer-owners and assist with alternative strategies as needed.

The Quit Tobacco Program is not just for people who want to stop smoking tobacco, but for anyone who wants guidance on reducing their nicotine use from chewing, vaping, using pouches, or other nicotine-based products. Acknowledging that quitting nicotine or tobacco products is a challenge and can be a gradual process is often the first step. It may take several tries or testing out different methods before you quit completely.

SCF Health Educator Stephanie Rockford shared one method to combat tobacco cravings and smoking urges is to develop a plan to avoid triggers.

“When it comes to tobacco or nicotine cessation, knowing your triggers before you stop using nicotine products and having a plan before the situation arrives decreases stress levels and increases the likelihood that you will be successful in continuing to be nicotine and tobacco free,” Rockford said.

Once you understand situations or circumstances that may put you in a position to want to smoke, you can choose to do something different or replace smoking with a different behavior. For example, chewing gum, or having a spicy mint when you feel like smoking or vaping is an effective replacement for some people.

“There are many methods that can be used to resist using tobacco, including being physically busy, keeping your mind occupied, and telling coworkers, family and friends you are quitting tobacco,” Rockford said.

Set small goals and reward your milestones when you achieve them.

Here are some healthy tactics that you can try when you get the urge to use tobacco or nicotine to help you break the habit:

• Brush teeth after meals
• Take a walk
• Play with fidget toys
• Eat sunflower seeds
• Exercise
• Write in a journal
• Clean your home or vehicle
• Chew gum or mint
• Do a crossword puzzle
• Keep your hands busy with knitting or crocheting
• Color or paint
• Beading

Quitting tobacco is the most important step you can take to improve your health. Studies have shown that it takes the average person about seven attempts before they become tobacco free. Quitting is not easy, and it takes time and a plan. You do not have to stop smoking in one day.

SCF’s Quit Tobacco Program is open to Alaska Native and American Indian people living in the Anchorage Service Unit. This program offers one-on-one counseling, follow-up services, and access to nicotine replacement therapy.

For more information, contact your integrated care team for Anchorage Native Primary Care Center call 907-729-3300 or Benteh Nuutah Valley Native Primary Care Center call 907-631-7600 to get a referral to the Quit Tobacco Program.