Ever wonder what happens to your
body the moment you stop smoking?

Within 20 minutes of smoking that last cigarette, the body begins a series of changes that continues for years.

20 MINUTES:

Blood pressure drops to normal.

Pulse rate drops to normal.

Body temperature of hands and feet increases to normal.

8 HOURS:

Carbon monoxide level in blood drops to normal.

Oxygen level in blood increases to normal.

24 HOURS:

Chance of heart attack decreases.

48 HOURS:

Nerve endings start regrowing.

Ability to smell and taste is enhanced.

2 WEEKS TO 3 MONTHS:

Circulation improves.

Walking becomes easier.

Lung function increases up to 30%.

1 TO 9 MONTHS:

Coughing, sinus congestion, fatigue, and shortness of breath decrease.

Cilia re-grow in lungs, increasing ability to handle mucus, clean the lungs, and reduce infection.

Body's overall energy increases.

1 YEAR:

Excess risk of coronary heart disease is half that of a smoker.

5 YEARS:

Lung cancer death rate for average smoker (one pack a day) decreases by almost half.

Stroke risk is reduced to that of a nonsmoker 5-15 years after quitting.

Risk of cancer of the mouth, throat and esophagus is half that of a smoker's.

10 YEARS:

Lung cancer death rate similar to that of nonsmokers.

Precancerous cells are replaced.

Risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas decreases.

15 YEARS:

Risk of coronary heart disease is that of a nonsmoker.

How to Cope with
Quitting Smoking...

Quitting smoking is hard because the nicotine contained in cigarettes is highly addictive.  In fact, studies show that even people who smoke only one cigarette a day can become addicted to cigarettes.  There is no easy way to quit smoking. It takes resolve, willpower, and in some instances, help from nicotine replacement products, support groups, and other resources.  The good news is that once you do quit, the benefits to your health and body are almost immediate (see left side of page)!  Here are some tips to help you quit and stay quit for a healthier, longer life!... 

Setting a Quit Date and Deciding on a Plan

Once you've made a decision to quit, you're ready to pick a quit date. This is a very important step. Pick a specific day within the next month as your ‘Quit Day’. Picking a date too far in the future allows you time to rationalize and change your mind. But do give yourself enough time to prepare and come up with a plan. You might choose a date that has a special meaning like a birthday or anniversary, or simply pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

There is no one right way to quit. Most tobacco users prefer to quit "cold turkey" - that is, abruptly and totally. They use tobacco until their Quit Day and then stop all at once, or they may cut down on tobacco for a week or 2 before their Quit Day. Another way involves cutting down on the number of times tobacco is used each day. With this method, you gradually reduce the amount of nicotine in your body. While it sounds logical to cut down in order to quit gradually, in practice this method is difficult.

Successful quitting is a matter of planning and commitment, not luck. Decide now on your own plan. Some possibilities include using the nicotine patch or gum, joining a tobacco cessation class, going to Nicotine Anonymous meetings, or using self-help materials such as books and pamphlets. Your plan should include one or more of these options.

On your Quit Day, follow these suggestions:

• Do not smoke.

• Get rid of all cigarettes, lighters, ashtrays, and any other items related to smoking.

• Keep active - try walking, exercising, or doing other activities or hobbies.

• Drink lots of water and juices.

• Begin using nicotine replacement if that is your choice.

• Attend stop smoking class or follow a self-help plan.

• Avoid situations where the urge to smoke is strong.

• Reduce or avoid alcohol.

• Use the four "A’s" (avoid, alter, alternatives, activities) to deal with tough situations (see below).

Dealing With Withdrawal

Withdrawal from nicotine has two parts - the physical and the psychological. The physical symptoms, while annoying, are not life threatening. Nicotine replacement can help reduce many of these physical symptoms. But most users find that the bigger challenge is the psychological part of quitting.

If you have been using tobacco for any length of time, it has become linked with many of your activities - watching TV; attending sport events; while fishing, camping, or hunting; or driving your car. It will take time to "un-link" smoking from these activities. That is why, even if you are using the patch or gum, you may still have strong urges to smoke. Use the ideas below to help you keep your commitment to quitting.

Avoid people and places where you are tempted to smoke. Later on you will be able to handle these with more confidence.

Alter your habits. Switch to juices or water instead of alcohol or coffee. Take a different route to work. Take a brisk walk instead of a coffee break.

Alternatives. Use oral substitutes such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds.

Activities. Exercise or do hobbies that keep your hands busy, such as video games or crafts, that can help distract you from the urge to smoke.

Deep breathing. When you were smoking, you breathed deeply as you inhaled the smoke. When the urge strikes now, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you'll gain as an ex-smoker.

Delay If you feel that you are about to light up, delay. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the acute urge to smoke.

What you're doing is not easy, so you deserve a reward. Put the money you would have spent on tobacco in a jar every day and then buy yourself a weekly treat. Buy a magazine, go out to eat, call a friend long-distance. Or save the money for a major purchase. You can also reward yourself in ways that don't cost money: take time out to read, work on a hobby, or take a relaxing bath.

Staying Quit (Maintenance)

 Maybe you have quit many times before. So you know that staying quit is the final, and most important, stage of the process. You can use the same methods to stay quit as you did to help you through withdrawal. Think ahead to those times when you may be tempted to smoke, and plan on how you will use alternatives and activities to cope with these situations.

More dangerous, perhaps, are the unexpected strong desires to smoke that occur sometimes months (or even years) after you've quit. To get through these without relapse, try the following:

• Review your reasons for quitting and think of all the benefits to your health, your finances, and your family.

• Remind yourself that there is no such thing as just one cigarette - or even one puff.

• Ride out the desire. It will go away, but do not fool yourself into thinking you can have just one.

What if you do smoke? The difference between a slip and a relapse is within your control. You can use the slip as an excuse to go back to smoking, or you can look at what went wrong and renew your commitment to staying off smoking for good.

-Back to Top-
 

I want to quit, but all of my friends smoke so it's really hard to stop...

It's hard enough to quit smoking, but being surrounded by people who smoke, or who don't support your efforts, can make it even more difficult.  Try these tips to help you get you through...

1.  Try to convince a friend (someone you regularly hang out with) to quit with you.  This way you can support each other and help each other "stay strong" when peer pressure or temptation sets in.

2.  Tell you friends or family about your decision to quit in advance and explain your reasons (health, finances, sports training, etc.).  Remind yourself of these reasons constantly, and remind your friends if they offer you a cigarette. Don't "preach" to them about how they should also quit, just speak positively about what quitting is doing for your health and your wallet.

3. If all else fails, take a break from being around people who smoke for awhile; exercise, catch up on school work, get involved in a new hobby, club or activity.

Finally, if you need more help or advice,
visit our Tobacco Resources Page, or contact your Regional Action Council today!