SmokeQuitter: Quitting

Quitting smoking is easier with the support of others. Tell your family, friends, and co-workers that you plan to quit. Tell them how they can help you.

Some people like to have friends ask how things are going. Others find it nosy. Tell the people you care about exactly how they can help. Here are some ideas:

Ask everyone to understand your change in mood. Remind them that this won't last long. (The worst will be over within two weeks.) Tell them this: "The longer I go without cigarettes, the sooner I'll be my old self."
Does someone close to you smoke? Ask them to quit with you, or at least not to smoke around you.
Do you take any medicines? Tell your doctor and pharmacist you are quitting. Nicotine changes how some drugs work. You may need to change your prescriptions after you quit.
Get support from other people. You can try talking with others one-on-one in a group. You can also get support on the phone. You can even try an Internet Chat Room. This kind of support helps smokers quit. The more support you get, the better. But even a little can help.

Using Your Support Program

If you decided to use a support program, use it fully. Go to the sessions. Call your telephone quitline. Visit your Internet site. The more support you get, the more likely you will quit for good.

Are you using medicine to help you quit? If so, follow the directions. If you don't, you're more likely to go back to smoking. Also, don't rush to stop using the medicine. Stick with it for at least 12 weeks. Or follow your doctor's advice.

Keep Busy

Keep very busy today.

Go to a movie.
Exercise.
Take long walks.
Go bike riding.

Spend as much free time as you can where smoking isn't allowed. Some good places are malls, libraries, museums, theaters, department stores, and places of worship.
Do you miss having a cigarette in your hand? Hold something else. Try a pencil, a paper clip, a marble, or a water bottle.
Do you miss having something in your mouth? Try toothpicks, cinnamon sticks, lollipops, hard candy, sugarfree gum, or carrot sticks.
Drink a lot of water and fruit juice. Avoid drinks like wine and beer. They can trigger you to smoke.

Stay Away from What Tempts You

Instead of smoking after meals, get up from the table. Brush your teeth or go for a walk.
If you always smoke while driving, try something new: Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.
Stay away from things that you connect with smoking. Do it today and for the next few weeks. These may include:

Watching your favorite TV show
Sitting in your favorite chair
Having a drink before dinner

Do things and go places where smoking is not allowed. Keep this up until you're sure that you can stay smoke-free.
Remember, most people don't smoke. Try to be near non-smokers if you must be somewhere you'll be tempted to smoke, for example at a party or in a bar.

Smoking Triggers

Certain things trigger, or turn on, your need for a cigarette. They can be moods, feelings, places, or things you do.

Meet these triggers head-on

Knowing your triggers is very important. It can help you stay away from things that tempt you to smoke. It can prepare you to fight the urge when you are tempted.

Stay away from places where smoking is allowed. Sit in the non-smoking section at restaurants.
Keep your hands busy. Hold a pencil or paper clip. Doodle or write a letter. Carry a water bottle.
Stay away from people who smoke. Spend time with non-smoking friends.
Put something else in your mouth. Chew sugarfree gum. Snack on a carrot or celery stick. Keep your mouth and hands busy with a toothpick, sugarfree lollipop, or straw.
Drink less or stay away from alcohol. Drinking alcohol often makes people want to smoke. Drink juice, soda, or ice water instead.
Remember: The urge to smoke will come and go. Cravings usually last only for a very brief period of time. Try to wait it out.

Managing Cravings

When you really crave a cigarette

Remember: The urge to smoke will come and go. Try to wait it out. Or look at the plan you made last week. You wrote down steps to take at a time like this. Try them! You can also try these tips:

Keep other things around instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarfree gum.
Wash your hands or the dishes when you want a cigarette very badly. Or take a shower.
Learn to relax quickly by taking deep breaths.

Take 10 slow, deep breaths and hold the last one.
Then breathe out slowly.
Relax all of your muscles.
Picture a soothing, pleasant scene.
Just get away from it all for a moment.
Think only about that peaceful image and nothing else.

Light incense or a candle instead of a cigarette.
Where you are and what is going on can make you crave a cigarette. A change of scene can really help. Go outside, or go to a different room. You can also try changing what you are doing.
No matter what, don't think, "Just one won't hurt." It will hurt. It will undo your work so far.
Remember: Trying something to beat the urge is always better than trying nothing.

Remember the Instant Rewards of Quitting

Your body begins to heal within 20 minutes after your last cigarette. The poison gas and nicotine start to leave your body. Your pulse rate goes back to normal. The oxygen in your blood rises to a normal level.

Within a few days you may notice other things:

Your senses of taste and smell are better.
You can breathe easier.
Your "smoker's hack" starts to go away. (You may keep coughing for a while, though.)

The nicotine leaves your body within three days. Your body starts to repair itself. At first, you may feel worse instead of better. Withdrawal feelings can be hard. But they are a sign that your body is healing.

Finally…the Long-term Rewards of Quitting

Tobacco use in the United States causes more than 450,000 deaths each year. Of those deaths, 170,000 are from cancer.

After you've quit, you've added healthy, full days to each year of your life. You've greatly lowered your risk of death from lung cancer and other diseases including: