Lung Health News, Spring / Summer 2002
Kimberly Carter just celebrated one year of being totally smoke-free thanks to the American Lung Association's Freedom From Smoking Online, a comprehensive behavior- modification course that teaches people how to quit, all in the comfort of their own homes. In the last year, more than 1,000 Californians have participated in the online program.
Carter, who spends all day on the computer at the construction company where she works, actually completed the program at work during her breaks and at lunch, instead of going outside to smoke. Last January, she had decided it was time to quit and found the program while searching the Internet for information about quitting smoking.
"I wanted to quit for health reasons," says the 40--year-old mother of two. "My doctor kept telling me I should quit. I was smoking a pack a day."
She also felt like she no longer fit in as a smoker. "There's almost nowhere you can smoke anymore," she says. Carter, who lives in San Dimas, started smoking 22 years ago when she was in boot camp for the Navy.
"It sounds dumb, but people who smoked got to go outside," she says. "I wanted to go outside, so I started smoking. Then, of course, I got hooked."
When she found the Freedom From Smoking Online program on the American Lung Association's web site, she decided to try it out.
Online Program Uses Proven Techniques
"It's a very comprehensive program, yet easy to use," Carter says. "It's so convenient to do it online. You go at your own pace, and I could do it when I was ready to do it."
Participants join the program at no cost through the American Lung Association's web site. They first fill out some information about themselves such as how long they have been smoking and how much they smoke. They choose a username and password that can be used each time they return to the program.
The online program was adapted from the American Lung Association's seven-week Freedom From Smoking quit-smoking course. It uses the same proven techniques of helping smokers understand why they smoke and when so they can modify their behavior and quit for good.
The online program contains a workbook with seven modules. Each one provides a lesson and usually an assignment to be completed before moving on to the next module. The assignments reinforce the lessons learned.
"The workbook can be printed out each step of the way," says Carter. "Some days I would print it out, and then work on it later at home."
Participants are Encouraged to Find a ‘Buddy’
In the first module, participants are introduced to the facilitator and are encouraged to take part in the message board, where they can communicate with others who are also trying to quit through the program. The message board offers a "buddy system" where participants can find support from others and share their experiences.
"The support is important because quitting smoking is a very hard thing to do," Carter says.
Judy Knox Peck Bernette couldn't agree more. She completed the in-person Freedom From Smoking class in 1994 and still sees the two "buddies" she met during the class. The three women, who call themselves the "awesome threesome," still get together every month.
"The first year or two their support was critical," Bernette says. "If I was having a hard time or felt like I needed a cigarette, I'd call one of them instead."
Site Provides Wealth of Information
The Freedom From Smoking Online site provides the list of modules where participants click on to move to the next level, as well as other information to help them succeed. There are tips for staying smoke-free, such as coping with urges, controlling weight and feeling good about yourself. There are also links to other sites that provide support for ex-smokers.
"There was so much information," Carter says. "It not only helps you change your habits and break the addiction, but it gives you suggestions for what to do to replace it. The program is so thorough. It was a good experience."
