Quit Line returns to help smokers.

Byline: THE HEALTH FILES By Tim Christie The Register-Guard

Mark Twain, an inveterate cigar smoker, famously remarked that quitting smoking was easy - he'd done it a thousand times.

Anyone who has tried knows how hard it is to give up cigarettes or chewing tobacco. The success rates for quitting tobacco are about the same as quitting heroin and cocaine.

"People have to remember you are quitting an addictive drug," said Herb Severson, a senior scientist who studies tobacco addiction at the Oregon Research Institute in Eugene.

With a new year upon us, smokers and snuff dippers contemplating kicking the habit have one more resource at their disposal: the Oregon Tobacco Quit Line, (877) 270-STOP.

After an eight-month hiatus, the program is back on line after the state reinstated its funding.

Quit lines have emerged as a critical tool in helping people give up tobacco. They offer convenience and flexibility: Smokers don't have to leave home, find transportation or arrange child care. They can call at night and on weekends, and the services are free. And they work.

One recent study showed that 21 percent of smokers who used California's Smokers' Helpline were not smoking one month after quitting, compared with 10 percent of those who did not receive telephone counseling.

Smokers and dippers can talk with experienced cessation specialists about their tobacco habits, why they want to quit and methods they've tried.

The specialists then work with the caller to create a personalized quit plan. They can help recognize the habits and triggers that cause nicotine cravings and help find ways to overcome them. They also may call back to check on a quitter's progress.

The Quit Line was established in 1998 and is funded by voter-approved tobacco tax dollars. Since 1998, more than 60,000 Oregonians have called seeking help. Six-month follow-up surveys show that more than 20 percent of callers reported being tobacco free, state officials said.

Experts say the first step to quitting tobacco is to pick a quit date, and Jan. 1 is as good as any.

"The New Year's holiday is a great time for people to start a new life," said Nancy Clark, who manages the Quit Line for the state Department of Human Services.

You're more likely to succeed if you prepare and motivate yourself to quit, rather than doing it on the spur of the moment, Severson said.

"You really have to make not just a strong commitment but a real plan," he said. "We usually think of this as a planned effort rather than an impulsive impromptu thing."

As the quit date approaches, some people cut down on the number of cigarettes they smoke or switch brands, Severson said. But, he added, "In the end, it's still cold turkey."

Severson offers these tips for people trying to quit:

Make a public commitment. Tell a spouse or loved one about your plans to stop. "Our behavior tends to be consistent with what we tell others," he said. "Generally, public commitments make it more likely you'll stick with it."

Be prepared for withdrawal. Tobacco is powerfully addictive, Severson said. Try to get rid of things in your environment that remind you of cigarettes or tobacco, such as ash trays.

Change activities that are associated with smoking or tobacco use. If you're used to having a smoke with a cup of coffee, switch to tea for a while.

Try a nicotine patch or nicotine gum. These aids can help people who have tried to quit before but had tough withdrawal symptoms, Severson said. A common mistake is that people don't use enough or stay with the products long enough.

Avoid parties, bars and alcohol. "Party situations are the hardest ones," Severson said. "You're in social settings and you're drinking alcohol and you associate cigarettes and alcohol."

Don't be surprised if strong cravings occur even after you think you're out of the woods - two weeks or longer after quitting. If you do get an urge, take a walk or find a way to distract yourself. They usually pass within 30 minutes.

Don't give up if you slip. One cigarette or one night of smoking doesn't mean you're back to being a smoker, Severson said. "It means you had a slip," he said. "You've got to learn from it and quit again and stay quit."

Tim Christie can be reached at 338-2572 or [e-mail].

KICKING THE HABIT

The Oregon Tobacco Quit Line: (877) 270-STOP (7867). For Spanish, call (877) 2NO-FUME (266-3863). Hours are 8 a.m. to 9 p.m. Monday through Thursday; 8 a.m. to 5 p.m. Friday; 9 a.m. to 1 p.m. Saturday.

The U.S. Centers for Disease Control and Prevention: www.cdc.gov/tobacco/how2quit.htm

The American Lung Association: www.lungusa.org and click on "tobacco control" or call (800) LUNG-USA.

American Cancer Society: www.cancer.org - type "quit tobacco" in the site search engine.

To participate in a tobacco cessation study, call the Oregon Research Institute at 484-2123.