Smoking Cessation: Are You Ready to Quit Smoking?

How to Quit Smoking Guide

In my work with smokers, I assess their readiness to quit smoking. I have found James O. Prochaska’s (PhD) the (Transtheoretical) stage model of behavior change to be an effective way of assessing readiness. According to this model, there are 5 stages of change.

1. Pre-contemplation. Persons in this stage have no intention of changing their smoking behavior. These are the patients who tell me, ”I enjoy smoking and I’m not interested in talking with you about quitting.” With these persons, I still give a personalized message. “You have told me that you get bronchitis at least twice a year. One of the best things you can do to help your lungs and prevent heart problems is to quit smoking.”

2. Contemplation. Persons in this stage plan to take action on their smoking behavior within the next 6 months. Chances are, they know the dangers of smoking to their health, but they know they depend on nicotine’s effects (See Why Is Quitting Smoking So Difficult?). They are reluctant to quit now.

3. Preparation. Persons in this stage are planning to make changes in their smoking in one month. They may be collecting information on methods of quitting, and may have asked their health provider about medications to assist in quitting. They may have found out about cessation classes and/or support groups. They respond to ads about upcoming classes and they pick up materials from brochure racks on how to quit.

4. Action. These persons are involved in classes, seek information online on how to quit, and/or are taking medications to help themselves quit. They may have had contact with one of the “Quitline” programs sponsored by state health departments throughout the U.S. They may have bought a self help book about quitting and are keeping daily smoking logs to discover their triggers to smoking. They may be cutting down their use or they have decided on a date to go “cold turkey” by quitting on a specific day according to a plan they have developed.

5. Maintenance. These persons have quit smoking and are working hard every day – sometimes one craving at a time – to prevent a slip back to smoking. They are interested in learning how to remain quit for the rest of their lives. They can benefit from materials on healthy alternatives to smoking.

I will keep updating this blog so that you can learn how to quit smoking.