Jack admits he never really thought about smoking until he joined the workforce. At that time, smoking was a common social activity and a well-known way to deal with stress. As the stressors mounted in his life, he found himself first casually smoking a cigarette when out with his friends then slowly it became a part of his daily routine. Before he knew it, Jack was so nicotine-dependent he was smoking two packs a day. His doctor warned him that if he didn’t quit smoking there would be serious health consequences, but he just could not succeed on his own. “I knew it was a bad habit, and I tried really hard to quit several times by myself,” Jack said. “I tried vaping instead and using the patches and stuff and was even successful for almost a year one time, but I wasn’t prepared to stay quit so eventually I picked the cigarettes up again.”
So, at 63, Jack found himself unable to play with his grandchildren because his smoking made him so short of breath. It was the thought of not being around for his children and grandchildren that strengthened his resolve to quit, but he knew he could not do it on his own. Jack searched online for local cessation programs and found that a Freedom From Smoking (FFS) class and support group was held every week at a nearby hospital. He immediately got in contact with the coordinator and, with the help of the facilitators, his journey toward a tobacco-free life began.
Becoming a Freedom From Smoking Believer
Jack committed to the eight-week quit program and immediately could see this way to quit was different. He was given a workbook with a bunch of information and tools, all of which he took full advantage. He began to keep patches and lozenges in his car and house just in case an urge became strong. “For most people, you can jump in the car and get a pack of cigarettes in 5-10 minutes, so you need something else to be easily accessible,” Jack explained.
Jack also made index cards that identified each of his triggers and suggested alternative ways to address cravings caused by them. “For instance, I would write down ‘morning coffee,’ which was a big trigger for me, and instead of a cigarette the card would say use a patch or lozenge, do your deep breathing exercises, take a walk, etc. I made about 20 trigger and response cards that I carry around with me to this day.”
In addition, Jack particularly appreciated the monthly support group meetings where peers listened to each other’s stories and held each other accountable. Together they prepared to address big events that might be stressful and learned from others who had succeeded in quitting. “They brought in speakers who had quit and stayed quit who shared their experiences and offered advice, which was a huge help,” he continued.
Using Healthy Choices to Stay Quit
At the time he decided to quit, Jack was also overweight, so he decided to use the time he had previously devoted to smoking to walk instead. He began to track his progress with an app, focusing on eating better and walking as much as he could. Though quitting smoking remained his top priority, he found that exercise became a great outlet and effective replacement for smoking cravings. “I became the Forrest Gump of walking,” he joked. “I was walking 5 miles a day, easy. I also did a couple half marathons. Whenever I could, I would walk. It helped me stay quit because it cleared my mind and made me focus on more positive, healthy things.”
As one of the current speakers at FFS meetings, Jack makes a point to stress the importance of having a plan to occupy your time because it was helpful for him. “People find they have all this extra time, and getting bored can be a trigger, so you need to have things to do. I tell folks you will be amazed at how much more you get done in a day since you don’t have to take time for cigarette breaks.”
Jack has stayed tobacco-free for over six years, and during that time he has also lost 50 pounds and been able to maintain a healthier lifestyle. Even though he is now almost 70, he gladly proclaims he is much healthier than he was at 63. “My skin is better, my gums are better, I can take a flight of stairs without pausing,” Jack said. “Mostly, I am more confident and willing to meet people because I don’t smell like cigarettes.”
Jack’s story has inspired many people in his life, including his son, to quit smoking as well, and this is now a cause close to his heart. “I will do whatever I can to help others quit smoking because I know how hard it is. I even give flyers to my doctors and tell them to recommend Freedom From Smoking to their patients because it is something that truly works, and I am living proof of that.”
Learn more about Freedom From Smoking online.
Blog last updated: January 23, 2025
