Quitting Smoking

If you are in this stage of quitting, you are ready to try something new—not smoking. You understand why you smoke, why you want to quit and you have made a plan of how you will quit. This section will can help you cope with the short-term discomforts that come with quitting. We also give suggestions on how to avoid or limit the situations that make you want to smoke and what to do if you start smoking again.

Ready, Set, Quit!

Now you are ready to quit:

• You have listed your reasons for quitting.

• You know why you smoke.

• You have a plan to avoid triggers.

• You have your survival kit (see below) and you have tried to cut down.

• You may even have obtained nicotine replacements or other medication to help with the withdrawal symptoms.

Your next step is to set a quit date:

• Pick a date when you will actually stop. Set it far enough in the future that you can plan and prepare.

• Write that date on your calendar, put a note on your refrigerator, stick it on your bathroom mirror, leave a reminder on your car dashboard, and write it down at work. Start diet and exercise changes now. That will help your body prepare for the changes you will face on your “quit” date.

Remember that the benefits of quitting start soon after you quit. According to the American Lung Association:

• Within two days of quitting your senses of taste and smell begin to improve.

• Within four weeks of quitting your blood circulation improves and your lungs work better.

• After one year of quitting your risk of heart disease is only half that of someone who continues to smoke.

• Within three years of quitting your risk of a heart attack is about the same as someone who has never smoked.

• After 10 years of being smoke-free you cut your risk of getting lung cancer in half.

For at least the first several weeks after quitting, you should:

• Avoid all smoking equipment such as cigarette packs, matches, lighters, and ashtrays.

• Avoid all regular smoking locations such as bars, parties, and smoking sections in lunchrooms or restaurants during the withdrawal time.

• Ask your friends not to smoke around you or stay away from them, as much as possible, while they are smoking.

• Keep busy, especially in the evenings and on weekends.

• Drink lots of fluids, particularly water, but not alcohol or drinks containing caffeine.

• Brush your teeth often and have your teeth cleaned. This will help rid your mouth of smoking tastes and tooth stains.

Check Your List

Keep your Personal Motivation List in your pocket or purse and look at it often. You are a model (whether you want to be or not) to your children and anyone else who is a nonsmoker or would like to be one.

By not buying cigarettes you will save enough money each year for a small vacation, so take it and have fun! The typical yearly cost of buying cigarettes ranges from $500 to $2,000 or more.

Your Survival Kit

Ask someone to be your “Quit Smoking Buddy.” A good choice would be someone who was once a smoker and successfully quit. Pick someone you can talk to or call when the cravings become unbearable, someone who will be understanding ... but firm.

• For the first several weeks of nonsmoking, be sure you have plenty of substitutes for the pleasures of smoking.

• Oral satisfaction can be derived from chewing gum, chewing on toothpicks, munching carrot or celery sticks, or chewing and/or puffing on a straw. These substitutes won’t replace nicotine but can help keep you focused.

• Keep your hands busy with finger puzzles, pencils, or rubber bands.

Here is more information on the benefits of quitting smoking from the American Lung Association.