10 Steps to Quitting

1. Preparing to Quit Tips:

  • Set a quit date – 2-4 weeks
  • Notice when and why you smoke, like smoking with your coffee
  • Change routines, smoke with your other hand or change where you smoke
  • Tell your friends and family about your decision to quit
  • Try to avoid stress
  • Avoid alcohol and other smokers, if possible

2. Reasons Why You Smoke and How to Counteract Them      
There are six primary reasons why most people smoke: 1) feel more energetic; 2) enjoy holding cigarettes; 3) pleasurable; 4) reduces stress or calming; 5) addicted; and, 6) it’s a habit.  By understanding why you smoke, you can arm yourself with specific strategies for quitting.  For example: If your reason for smoking is the pleasure it provides, try saving the money spent on tobacco and use it to spend on something else that gives you pleasure.

3. What Happens When You Quit?
There are immediate, short term and long term benefits:

  • 20 minutes: blood pressure and pulse return to normal and circulation improves
  • 8 hours: carbon monoxide level drops and oxygen level in blood increases to normal
  • 24 hours: risk of heart attack decreases
  • 2 days: sense of smell and taste improve
  • 1-9 months: coughing; congestion; fatigue and shortness of breath decrease
  • 1 year: risk of coronary heart disease is half that of a smoker
  • 5 years: risk of lung, other cancers and stroke greatly reduced
  • 10 years: pre-cancerous cells are replaced
  • 20 years: risk of coronary heart disease is that of a non-smoker

4. Symptoms of Quitting
Symptoms of quitting are related to physical and mental withdrawal from nicotine. Most go away within 2-4 weeks of quitting. Remember, your body is trying to heal itself. The following is a list of common symptoms and how to manage them:

  • Crave a cigarette: wait it out, do something else; cravings only last a few minutes
  • Feel irritable: take a walk or a warm bath
  • Have a cough, dry throat, or nasal drip: drink water or use sugar-free cough drops or hard candy
  • Restless/can’t sleep: reduce or avoid caffeine, use relaxation techniques
  • Hungry: drink more water, eat balanced meals; eat a low-calorie, healthy snack
  • Difficulty concentrating: plan work/chores in advance, avoid added stress
  • Constipation, gas or stomach discomfort: drink 6-8 glasses of water daily; add fresh fruits and veggies to your diet; start or increase exercise
  • Dizzy or light-headed: change position and get up slowly

5. How to Avoid Weight Gain
One of the main reasons people are afraid to quit smoking is fear of weight gain.    
The benefits of quitting far outweigh the potential weight gain of about 5-10 pounds. You can control your weight during quitting or afterwards.  An exercise program, paying attention to mealtime routines such as portion size and drinking a glass of water before you eat all make a difference. Eat healthy, low-fat snacks and avoid alcohol.  
Be prepared. Take a list of healthy snacks to the grocery store and stock up on items such as fruit, veggies, unbuttered popcorn, raisins, and sugar-free hard candies and gum.

6. What to Expect the First Few Weeks
By knowing what to expect in advance, you can plan ahead.  Feelings such as anxiety, depression, restlessness, and irritability occur in the majority of people within the first 24 hours after quitting, peak in the first 1-2 weeks, and usually disappear in a month.  You can combat these feelings. For example, if you’re anxious, get a massage or set aside some quiet time.  If you’re feeling restless, try squeezing a rubber stress ball.

7. Quit Day

  • Get rid of ALL tobacco products, lighters and ashtrays
  • Change your daily routine, avoid triggers, keep your hands and mouth busy.
  • When you have a craving, do something else until it passes
  • Carry sugar-free gum or hard candies, toothpicks or straws
  • Give yourself a pat on the back everyday you are smoke-free
  • Reward yourself! See a movie or enjoy your favorite meal

8. Stress Management
Maybe you started smoking as a reaction to stress.  Learning how to cope with stress, you can resist urges to smoke. Tips for stress management include: taking small relaxation breaks during the day for 1-3 minutes at a time, close your eyes and stretch.  Laugh, it’s a great stress reliever and keeps things in perspective. Do things you enjoy.

9. Feelings of Restlessness and Irritability
Expect to feel restless and irritable.  It’s important to take short, regular mental and physical breaks from work or your family responsibilities. Be active during breaks. Get organized and keep lists of things you want to do. Keeping it simple helps relieve restlessness and irritability.

10. Staying Quit

  • Exercise
  • Keep a positive attitude
  • Share your success with others
  • If you feel tense or stressed, use relaxation techniques
  • Do something to distract yourself during a craving
  • Keep your hands and mouth busy
  • Eat healthy, low-fat, regular meals
  • Be prepared to manage difficult situations
  • If you slip, don’t be discouraged; it’s common.  Identify what caused it, call someone for support and return to being smoke-free
  • Remind yourself every day of the reasons why you quit and that you did it!!