Quitting smoking a tough New Year's resolution

FINDLAY — Resolving to quit smoking in 2026? It can be challenging, but there are resources and sources of support out there that can help you succeed. It helps to start with a clear sense of why you want to quit, said Amber Chavana, medical assistant and tobacco cessation navigator with Pulmonary & Critical Care Medicine of Northwest Ohio, a division of Blanchard Valley Health System. Laying a "foundation" around your motivations and who you can rely on for support can make you more likely to succeed. She added that "success" can take all kinds of different forms. Feeling certain that you want to quit is success in and of itself, and so is cutting down, even if it's not all the way to zero. Chavana said research has shown 7 out of 10 smokers want to quit. Some try, but relapse. "And that's fine," she said. "Tomorrow's a new day." Chavana starts an initial consultation by asking patients about their history and providing educational handouts and information. Then, a healthcare provider meets with them to determine what tools they might need. Insurance will cover smoking cessation services in most cases. Chavana urges patients to set a "quit date" that feels achievable. She reminds patients that she is there to support and encourage them — not to nag them. As they progress through their quit plan, her goal is simply to ask how she can help, not to badger them about whether they have completely quit yet. What works for one person might not work for another, Chavana noted. "Every patient and every plan is different," she said. "Quitting's a personal experience." She asks what tools patients have previously tried. Many patients use nicotine replacement therapy in the form of patches, lozenges or both. Prescription medications are also available, though some people experience side effects. Chavana said these working by targeting the receptor (a protein on the surface of brain cells) associated with craving cigarettes. Over time, the medication teaches your brain not to crave nicotine. Chavana said some people do successfully quit cold turkey, although she worries more about the possibility of relapse in these cases. Chemically, nicotine is highly addictive. But a person trying to quit may benefit from thinking about habits as well as chemistry. Over the years, you have trained your brain and body to have a positive association with putting your hand to your mouth. Many of Chavana's patients have benefited from a "breathing necklace," a hollow metal tube similar to a whistle, which they can put to their mouths. Others might chew on the end of a pen. Your brain will associate this hand-to-mouth sensation with feeling good, even when you aren't actually consuming nicotine. The Ohio Tobacco Quit Line can be reached at 800-QUIT-NOW. The individuals answering the phone can provide counseling in how to quit, and will even send a packet of tools like nicotine patches free of charge, Chavana said. She also tells patients changing everyday routines may help. For example, if you normally smoke inside, you could set a boundary that you will only allow yourself to smoke outdoors — which will be less appealing in the winter. If you smoke while sitting on a chair on your porch, get rid of the chair and you may be less tempted. The most common reasons patients tell Chavana they want to quit smoking are to improve their health in general, because their family would like them to do so, or because they are already facing serious health consequences. At the pulmonary office, she works with patients who have been diagnosed with lung cancer. Even then, she said, quitting can make a difference in their health as they go through treatment. "The moment you stop smoking, the benefits start," she said. In 20 minutes, your heart rate and blood pressure will return to normal, she said. In 12 hours, the level of carbon monoxide in your blood will drop to normal. Your risk of heart disease is cut in half after a year, and returns to that of a nonsmoker in 15 years. Chavana has also seen people able to participate in activities they previously couldn't, like exercise classes, or be more active with their grandchildren. And, of course, they save money now that they have cut out that regular expense. "They feel better, in general," she said. Often they do want to snack more. Chavana tries to steer them toward healthier, crunchy foods like celery or carrots, but some people do prefer candy, she said. People are sometimes afraid of gaining weight if they quit smoking, but the health risks of an extra 10 pounds are less than the health risks of continuing to smoke, she said. The Ohio Department of Behavioral Health website states that many people "self-medicate" disorders ranging from mild depression to post-traumatic stress disorder with tobacco, which can have calming effects. A 2012 report found that people with mental illness consumed 44% of the cigarettes sold in the United States. Chavana said patients with an underlying anxiety disorder will have more success quitting smoking if that's addressed first. For more day-to-day stress, it can help to keep at hand other tools to help cope, she said. Chavana urged family and friends to remain patient and resist the urge to nag those who are trying to quit, as that will just cause more stress. Keep in mind that your loved one will likely have good days and bad days. After years of working in a pulmonology office, Chavana finds this work rewarding in that it involves "changing people's lives". Not having these same people return a few years later with a cancer diagnosis is "rewarding in itself," she said. Patients can request a primary care referral to the tobacco cessation program or reach out directly. The office can be reached by phone at 419-429-6441. A form to request someone reach out for smoking education and counseling can be found at bvhealthsystem.org/smokingcessation