StopMySmoking

You are what you see!

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We’ve all heard the old adage that ‘you are what you eat,’ but did you know that this applies to what you see as well? Recent research examined TV ratings from 1999 through 2007 and found that the more anti-smoking and anti-tobacco commercials you watch, the more likely you are to try to quit smoking.[1] On the other hand, the more commercials for tobacco products you watch, the more cigarettes you’re likely to smoke.[1]

So as you make your plan to quit smoking, include media as a potential trigger that you need to watch out for. We’re not saying you can’t ever watch your favorite show again—but if you’re serious about quitting, you might consider banning movies or TV shows that show characters smoking for the first couple of weeks you’re quitting. Just hold off until you get to a place where your cravings become less intense. And, yes: cravings do become less intense in just a few weeks.

To fill up your media time, check out our YouTube playlists of anti-smoking advertisements. Not only are they entertaining, research [2, 3] also suggest that graphic or emotional anti-smoking ads are much more effective than other types of anti-smoking ads in helping you quit. Even better: cravings typically last 5 minutes. Our playlist is 20 minutes long – definitely long enough to get you through!

For more ideas on things you can do to keep yourself busy during the first couple of weeks you’re quitting, check out our articles: Designing a Smoke-Free Social Life and 10 Tips for Coping with Cravings.

[1] Emery S, Kim Y, Choi YK, Szczypka G, Wakefield M, Chaloupka FJ. The effects of smoking-related television advertising on smoking and intentions to quit among adults in the United States: 1999-2007. Am J Public Health. 2012; 102(4):751-7. doi: 10.2105/AJPH.2011.300443.

[2] Duke JC, Nonnemaker, JM, Davis KC, Watson KA, Farrelly MC. The impact of cessation media messages on cessation-related outcomes: Results from a national experiment of smokers. Am J Health Promot. 2014; 28(4):242-50. doi: 10.4278/ajhp.120920-QUAN-452.

[3] Farrelly MC, Duke JC, Davis KC, Nonnemaker JM, Kamyab K, Willett JG, Juster HR. Promotion of smoking cessation with emotional and/or graphic antismoking advertising. Am J Prev Med. 2012; 43(5)475-82. doi: 10.1016/j.amepre.2012.07.023.

Playlists to get you through it

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“One good thing about music: when it hits you, you feel no pain.” – Bob Marley

So when the quitting process gets tough or frustrating, we recommend cranking up the volume and immersing yourself in the sweet relief of music. Maybe even create a few playlists for yourself to listen and distract yourself during times when you used to smoke. For instance, you could create a lunch break “soundtrack” that keeps you upbeat and ready to go for a quick walk, instead of reaching for a smoke. Other playlists might also include things to listen to while or driving home from work or waiting for the bus or class.

If you don’t have time to create a playlist or don’t know where to begin: good news! There are tons of services that play music for free or at a low cost to download as an app to your smart phone. Pandora and Spotify are both great options. Spotify provides tons of user-created playlists for whatever mood you might be feeling. You can listen with a free download and sign-up or Facebook log-in. We’ve highlighted some of our favorite Spotify playlists below:

Photo credit: Sascha Kohlmann

Photo credit: Sascha Kohlmann
CC-BY-SA

Work Out

We can’t stop talking about how helpful it is to get exercise when quitting – because it really works! Irritability, jitters, and other uncomfortable feelings are normal when you you’re quitting. Exercise can help reduce these feelings, and sometimes eliminate them entirely. Many people feel calmer after exercise – and it’s a great way to keep your weight under control, which is something we all worry about. Spotify provides a huge variety of playlists for whatever your work out style is. Here are a handful of our favorites:

  • HIIT: High Intensity Interval Training can be tough… but these encouraging, uptempo tracks will see you through it
  • Dance Workout: Clear the living room, crank up the volume, and dance like no one’s watching!
  • Hip Hop Workout: Crank up the volume and let these beats be the soundtrack to your workout.
  • Latin Dance: Fire up your cardio with high-energy Latin dance hits, from salsa and meringue to reggaeton and pop.
  • Night Run: Everything seems different in the dark…. Feel the rush of a Night Run.

Be sure to check out the other Work Out-themed playlists here: https://play.spotify.com/genre/workout

Man with headphones by Sascha Kohlmann

Photo credit: Sascha Kohlmann
CC-BY-SA

Walking

“Working out” can be intimidating. Believe me, as someone who did everything I could to avoid P.E. (aka Public Embarrassment) in middle and high school, I understand. But studies have shown that brief walks can be just as beneficial as working out without the intensity. There are a lot of ways to fit short walks into your daily schedule. For instance: you could take a 5-minute walk around the block before breakfast, lunch, and dinner. This adds 15 minutes of walking time to your day. All of that time you used to spend stepping out for a smoke break – go for a quick walk instead. If you used to smoke in your car, choose to walk to nearby locations to get you out of the habit. If you could make time for cigarettes, you know you can definitely make time for a healthier you!

The following playlists can help put an extra spring in your step, whether you’re walking for exercise or just getting to the bus stop:

  • Morning Walk: On the way to work, school or wherever it may be you’ll want to listen to a fresh list of upbeat music:
  • Feelin’ Good: Feel good with this positively timeless Soul playlist!
  • Power Walk: Fuel your power walk with these upbeat and uplifting tracks.
  • Autumn Stroll Mix: Take an autumn stroll
Photo credit: Nickolai Kashirin

Photo credit: Nickolai Kashirin

Relaxation/Meditation

When life feels chaotic and you’re struggling to calm down as a new non-smoker (And go you! Nicotine makes it much harder for your body to relax), music can be extremely powerful for soothing your thoughts. Try listening to these playlists below, while taking long, deep breaths:

  • Tranquility with a Beat: Music doesn’t have to be slow to be relaxing. Let us set the mood when you hang out with your friends.
  • Sleep: Fall into a deep relaxing sleep with these soothing sounds. Sweet dreams.
  • Evening Acoustic: Chill, dreamy acoustic numbers to guide you to a perfect slumber.
  • Mellow Morning: Rustic acoustic with just the right amount of lift to get your day off to a sweet start
  • Nature Noise: Relax with the soothing sounds of nature.

 

If none of these playlists are doing it for you, be sure to check out the full playlist library on Spotify.

Top 10 Celebrities Who Quit Smoking

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It might feel especially difficult to quit if most of your friends are smokers too. Know that you’re not alone. Even Hollywood stars have struggled to kick the habit. And just like you, they’ve been able to live a smoke-free life in spite of the social pressures of their busy lives. Here is our countdown of celebrities who stay smokin’ without smoking:

Vince Vaughn at the 2010 Tribeca Film Festival Photo credit: David Shankbone

Vince Vaughn at the 2010 Tribeca Film Festival
Photo by David Shankbone

10. Vince Vaughn
This comedic actor, known for his roles in Dodgeball and Wedding Crashers, started smoking at age 24 for a film role in his early career. “Then before I knew it, I was on two packs a day,” Vince admitted. “Now I’ve given up for good. I just went cold turkey. Gave it up completely… I now feel as though I’ve got loads of energy, and I’m not coughing all the time.” (Source: Mirror)

Although your chances of quitting are higher if you use a quitting aid rather than going cold turkey, it worked for Vince, who has been smoke-free since 2005.

YouTube: a great distraction

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It can sometimes feel like cravings come out of nowhere. That’s why it’s useful to have lots of different strategies to keep yourself smoke-free. If you’re looking for something to add to your arsenal of coping strategies, we’ve put together a couple YouTube playlists of past and current anti-smoking commercials. We think they’re fun to watch. You can easily spend 20 minutes viewing them – which is way longer than the typical craving for a cigarette. Give it a try.

If you feel like you’ve heard over and over again how bad smoking is for your health and you’re ready for something new, this playlist might be for you. These commercials are sponsored by the American Legacy Foundation and other groups and take a creative spin on anti-smoking messages.

If fear is your best motivator, these graphic videos are for you. These commercials are sponsored by the Centers for Disease Control and other health organizations and illustrate the serious consequences of smoking.