Quitting Smoking

Quitting smoking is one of the most important things you can do for your health. Smoking harms nearly every organ in your body and is a leading cause of preventable death. While quitting can be challenging, it's never too late to quit, and the health benefits begin immediately.

There are many effective strategies and resources available to help you quit smoking. Success often requires a combination of approaches, including medications, support, and behavioral strategies. Most people try multiple times before succeeding—this is normal and part of the process.

Immediate Benefits (within hours and days):

• Heart rate and blood pressure drop
• Carbon monoxide levels normalize
• Circulation improves
• Sense of taste and smell improve
• Breathing becomes easier

Short-term Benefits (weeks to months):

• Coughing and shortness of breath decrease
• Risk of heart attack decreases
• Lung function improves
• Energy increases
• Immune system strengthens

Long-term Benefits (years):

• Risk of heart disease drops significantly
• Risk of stroke decreases
• Risk of lung cancer drops
• Risk of other cancers decreases
• Life expectancy increases
• Overall health improves

Benefits for Others:

• Protects family from secondhand smoke
• Reduces risk to children
• Sets positive example
• Saves money

Nicotine Addiction:

• Highly addictive substance
• Physical dependence develops
• Withdrawal symptoms when quitting
• Cravings can be intense

Habitual Behavior:

• Smoking becomes routine
• Associated with activities
• Social aspects
• Emotional associations

Psychological Factors:

• Stress relief (perceived)
• Coping mechanism
• Part of identity
• Fear of failure

Set a Quit Date:

• Choose date within next 2 weeks
• Mark on calendar
• Tell friends and family
• Prepare for the day

Identify Triggers:

• Keep smoking diary
• Note when, where, why you smoke
• Identify patterns
• Plan alternatives

Remove Temptations:

• Get rid of cigarettes, lighters, ashtrays
• Clean car and home
• Avoid places where you smoke
• Change routines

Get Support:

• Tell family and friends
• Ask for their support
• Join quit-smoking program
• Online support groups
• Quitline services

Use Medications (if appropriate):

• Nicotine replacement therapy
• Prescription medications
• Talk to doctor about options
• Can double success rate

Develop Coping Strategies:

• Deep breathing
• Exercise
• Distraction techniques
• Stress management
• Healthy snacks
• Chew gum

Types:

• Nicotine patches: Steady release, 24-hour or 16-hour
• Nicotine gum: For cravings, chew and park
• Nicotine lozenges: Dissolve in mouth
• Nicotine inhaler: Hand-to-mouth action
• Nicotine nasal spray: Fast-acting

How to Use:

• Follow package instructions
• Don't smoke while using
• Start on quit date
• Use full course
• Can combine types (with guidance)

Benefits:

• Reduces withdrawal symptoms
• Doubles quit success rate
• Available over-the-counter
• Safe when used as directed

Bupropion (Zyban, Wellbutrin):

• Antidepressant that helps with quitting
• Reduces cravings and withdrawal
• Start 1-2 weeks before quit date
• Requires prescription

Varenicline (Chantix):

• Reduces pleasure from smoking
• Reduces withdrawal symptoms
• Start 1 week before quit date
• Requires prescription

Important: Discuss with doctor, especially if you have other health conditions or take other medications.

Common Withdrawal Symptoms:

• Cravings (strongest first few days)
• Irritability
• Anxiety
• Difficulty concentrating
• Restlessness
• Increased appetite
• Sleep problems
• Depression

Duration:

• Peak: First 3 days
• Most intense: First week
• Gradually improves: 2-4 weeks
• Some symptoms may last longer

Coping Strategies:

• Use NRT or medications
• Stay busy
• Exercise
• Deep breathing
• Drink water
• Avoid triggers
• Get support
• Remember it's temporary

Deal with Cravings:

• They pass (usually 3-5 minutes)
• Use delay tactics
• Distract yourself
• Use coping strategies
• Remember your reasons

Handle Slip-ups:

• Don't give up
• Learn from it
• Identify what triggered it
• Adjust your plan
• Get back on track immediately

Avoid Relapse:

• Continue avoiding triggers
• Maintain new routines
• Stay connected to support
• Celebrate milestones
• Remember health benefits

Long-term Strategies:

• Continue healthy habits
• Regular exercise
• Stress management
• Healthy eating
• Adequate sleep
• Stay vigilant

• Want to use prescription medications
• Have other health conditions
• Take other medications
• Need support and guidance
• Previous quit attempts failed
• Questions about NRT
• Concerns about withdrawal

• Group support
• Individual counseling
• Behavioral strategies
• Accountability
• Higher success rates

• Quitlines (phone support)
• Online programs
• Mobile apps
• Support groups
• Text messaging programs

• Using NRT as directed
• Following quit plan
• Managing withdrawal
• Using support resources
• No concerning symptoms

Pregnancy:

• Critical to quit
• Talk to doctor immediately
• NRT may be safer than smoking
• Get support
• Benefits for baby immediate

People with Health Conditions:

• Even more important to quit
• May need medical supervision
• Medications may need adjustment
• Work with healthcare team

Older Adults:

• Never too late to quit
• Benefits still significant
• May need support
• Consider health conditions

Prevent Starting:

• Education about risks
• Avoid peer pressure
• Develop refusal skills
• Positive role models
• Healthy alternatives

Prevent Relapse:

• Stay vigilant
• Avoid "just one"
• Maintain new habits
• Continue support
• Remember why you quit

Most people try 5-7 times before succeeding. Each attempt teaches you something. Don't give up—keep trying.

Some people gain weight (average 5-10 pounds), but not everyone does. The health benefits of quitting far outweigh small weight gain. Focus on healthy eating and exercise.

No. It's never too late. Your body begins healing immediately, and health risks decrease over time. Even quitting in older age provides significant benefits.

E-cigarettes are not approved for quitting and have their own risks. Talk to your doctor about proven methods like NRT and medications.

Don't give up. Slip-ups are common. Learn from it, identify the trigger, adjust your plan, and get back on track immediately. One cigarette doesn't mean you've failed.