How to Quit Smoking?

More than 400,000 deaths in the U.S. each year are from smoking-related illnesses. Smoking greatly increases your risk for lung cancer and other type of cancers. Smoking harms not only the smoker, but also family members, and other people who breathe the smoker's cigarette smoke. This is called secondhand smoking.

If you have tried to quit smoking, you know how hard it can be. It is hard because nicotine is a very addictive drug. For some people, it can be as addictive as heroin or cocaine. Quitting is hard. Usually people make 2 or 3 tries, or more, before finally being able to quit. Each time you try to quit, you can learn about what helps and what hurts.

Tips for Quitting

• Better all-round health - stopping smoking reduces risk of 50 different illnesses and conditions.
• The risk of a heart attack drops by 50% one year after quitting
• Cancer risk drops with every year of not smoking
• Live longer and stay well - one in two long-term smokers die early and lose about 16 years of life
• Set a good example to children - I don't want to be a smoking role model
• Save money to spend on other things
• Improved fitness and easier breathing
• Better chance of having a healthy baby
• Food and drink tastes better
• Better skin and complexion, and no early wrinkles
• Fresher smelling breath, hair and clothes, and no more cigarette smells around the house
• Back in full control and no longer craving or distracted when I am not smoking or not able to smoke
• Work will be easier and I won’t have to spend so much time outside

Set a date: Set a quit date. Get rid of ALL CIGARETTES and ashtrays in your home, car, and place of work. Don't let people smoke in your home.

Involve friends or family: If you live with someone else who smokes, it will be much easier to quit if you do it together. One common mistake is not to take the effort to quit smoking seriously enough. Really putting your whole commitment behind it will help you have the right frame of mind to face the challenge.

Be Prepared for Relapse or Difficult Situations: Most relapses occur within the first 3 months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:

Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
Other Smokers. Being around smoking can make you want to smoke.
Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal—quitting smoking. Some quit-smoking medications may help delay weight gain.
Bad Mood or Depression. There are a lot of ways to improve your mood other than smoking. Difficult Situations: When you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking; you might chew gum or drink a glass of water.

• Don't worry if you are sleepier or more short-tempered than usual; these feelings will pass.
• Try to exercise - ride a bike, or take a walk.
• Consider the positive things about quitting, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example you set for others around you. A positive attitude will help you through the tough times.
• When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won't make it any better, and go do something else.
• Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke.
• Let others know that you have quit smoking-most people will support you. Many of your smoking friends may want to know how you quit. It's good to talk to others about your quitting.