Tobacco Cessation

Making the decision to quit smoking is the first step, but you need to be sure that you definitely want to quit. Find reasons to quit that are important to you; these can be health, financial, family or other reasons. Once you establish these reasons, write them down so you don’t forget them and keep the list where you’ll see it often.

Preparing to Quit

When you’re preparing to quit, consider using the START method from SmokeFree.gov.

Set a date to quit.

Tell family, friends and co-workers about your decision.

Anticipate and plan for the challenges you’ll face when you’re quitting.

Remove cigarettes and other tobacco products from your office, car and home.

Talk to your physician about getting help to quit.

Quitting

Quitting smoking may not be easy, but when cravings arise, remind yourself why you decided to quit. In addition to your personal reasons, keep these statistics in the back of your mind:

• Your body begins to heal within 20 minutes of your last cigarette.
• Nicotine will completely leave your body after three days.
• Tobacco use causes more than 450,000 deaths in the United States each year.
• Once you quit, you lower your risk of developing diseases, including:
  • Lung cancer
  • Stroke
  • Heart Disease
  • Emphysema
  • Chronic Bronchitis
  • Other types of cancer

You can also help manage your cravings by:

• Reviewing the list of personal reasons why you’ve decided to quit
• Munching on sunflower seeds, carrots, or gum
• Taking deep breaths to relax

There will probably be times when you’ll think "one cigarette won’t hurt." One cigarette will hurt and will set you back. Cravings to smoke will come and go. Stay strong and rely on your support group to keep you accountable.

Staying Smoke-Free

Once you’ve quit, try to stay away from people and places that remind you of smoking. Certain circumstances, places or friends can trigger a strong urge to smoke, even after years of being smoke-free.

Reward yourself! Find out how much money you save every day by not purchasing cigarettes. Consider putting the money aside to save up for a vacation or a new outfit.

Keep a positive outlook. Even if you do have a cigarette, don’t get down on yourself. Take it one day at a time and keep a positive, upbeat attitude. Remember to keep your support group nearby to cheer you on!