Quit Smoking

The tobacco industry has invested millions of dollars in cigarettes to make sure they are really hard to quit. While it's hard, it's not impossible. And you are guaranteed to be sexier once you quit. Scientists have proven it!

So how can you make it happen? Quitting takes practice and a plan makes it easier. First remember this:

Only 4% - 7% of people who try to quit cold turkey (without any medication or therapy) successfully quit.

It takes the average smoker 7 attempts to quit smoking.

Having people around you who are positive about your attempt to quit smoking will make it more likely that you succeed.

What does this mean? If you are serious about quitting, it is going to take patience, some planning, some tools, and help from friends. The best place to start is the Quitline. It’s totally free and really helpful. They can help you make a plan and learn from others who have succeeded.

HERE'S WHERE TO CALL

1-800-QUIT-NOW (784-8669)

NEED MORE REASONS TO QUIT?

HERE'S WHAT HAPPENS TO YOUR BODY AFTER YOU QUIT SMOKING

20 minutes

•

Blood pressure and pulse return to normal

8 hours

•

oxygen levels return to normal

•

Nicotine and carbon monoxide levels in blood reduce by half

12 hours

•

Carbon monoxide levels in blood drop to normal

24 hours

•

Carbon monoxide will be eliminated from the body

•

Lungs start to clear out mucous and other smoking debris

48 hours

•

There is no nicotine left in the body

•

Ability to taste and smell is greatly improved

72 hours

•

Breathing becomes easier

•

Bronchial tubes begin to relax and energy levels increase

2-12 weeks

•

Circulation improves

•

Lung function increases

3-9 Months

•

Coughs, wheezing and breathing problems improve as lung functions are increased by up to 10%

12 Months

•

Excess risk of coronary heart disease is reduced by about half and declines gradually hereafter

5 years

•

Risk of heart attack falls to about half that of a smoker

•

Risk of stroke returns to the level of people who have never smoked (5 - 15 years)

10 Years

•

Risk of lung cancer falls to about half that of a smoker

15 years

•

Risk of lung cancer is reduced to close to that observed in nonsmokers

•

Risk of coronary heart disease falls to the same as someone who has never smoked

•

If you have quit smoking before age 50 you have halved the risk of dying in the next 15 years compared with continuing smokers

10 QUIT TIPS

1.

The first week is the hardest, but a buddy can help you get through it.

2.

Spend time in places where smoking is not allowed to reduce temptation.

3.

If you have friends who smoke, ask them not to smoke around you.

4.

Try to avoid situations you usually associate with smoking, or, find something to replace smoking in those situations.

5.

Try using toothpicks, cinnamon sticks, sugarless gum, sugar-free lollipops, celery, straws, or stir sticks to distract yourself from not having a cigarette in your mouth.

6.

When an urge hits, remember that the urge will only last about 5 minutes. Do something that will distract you for those 5 minutes.

7.

If you use nicotine gum to help you quit, remember not to chew it like normal gum. Instead, hold it against your gums (see package for more instructions).

8.

When a craving hits, don’t allow yourself to think that "one won't hurt." The longer you keeping having just one, the longer it will take to overcome the addiction.

9.

If you slip up, try again. It takes most smokers multiple tries to quit successfully. Just try to learn from your slip up (where? when? why?), so you can include it in your next plan to quit.

10.

Gaining a little weight is normal. But it is a lot less than people think and can be eliminated once your cravings go away. So first focus on quitting smoking and then losing any weight you gain will be easy.