smoke-free. Find where you want to go now:
Are you Ready to Quit Today?
Are you Thinking About Quitting?
Are you Dealing With Relapse?
Are you ready to quit?
Maybe you have already taken your last puff or are ready to quit today.
That's great. This information will help you stick to your resolve to kick
the habit for good.
Or maybe you want to plan ahead before you quit. How ready are you to quit?
It's okay if you aren't ready now. But you may want to quit at some point.
So keep learning and preparing yourself. Many smokers do quit. You can too.
Why do you want to quit?
Think about why you want to quit. Maybe you want to protect your heart and
your health and live longer. Or maybe you want to be a good role model for
your kids or spend your money on something besides cigarettes. Your reason
for wanting to change is important. If your reason comes from you-and not
someone else-it will be easier for you to try to quit for good.
Smoking Affects Your Lifespan
How can you quit?
You don't have to quit alone. Ask your family, friends, and doctor to help
you. Quitting is hard, but it can be done. Many people like you are able to
quit for good. Knowing what helps can make it easier.
Get ready. If you're ready to quit right now, go ahead. Medicines and
support can help you stay on track. But if you want to plan ahead, you don't
have to stop right away. Set a date to quit. Pick a time when you won't have
a lot of stress in your life. Get rid of ashtrays, lighters, or spit cups
before you quit. Don't let people smoke in your house.
Change your routine. For example, if you smoke after eating, take a walk
instead.
Use medicine. It can help with cravings and stress and it doubles your
chances of quitting smoking.1 You can buy nicotine gum, lozenges, or patches
only if Doctor prescribes.
After you quit, try not to smoke at all-not even one puff. Prevent a slip
(smoking one or two cigarettes) or relapse (returning to regular smoking) by
avoiding smoking triggers, at least at first. These triggers can include
alcohol and stress. Don't keep cigarettes in your house or car. If you do
slip or relapse, stay calm. Remind yourself that you have a plan, and think
about how hard you've worked to quit for good.
Why is it so hard to quit?
Quitting is hard because your body is addicted to the nicotine in tobacco.
Giving it up is more than just kicking a bad habit. Your body has to stop
craving the nicotine. Nicotine gum, lozenges, patches, and other medicines
can help reduce the cravings without the harmful effects of smoking.
You also have to change your habits. You may not even think about smoking.
You just do it. You may chew tobacco when you are stressed. Or maybe you
have a cigarette with coffee. Before you quit, think of new ways to handle
these things. For example, call a friend or practice deep breathing when you
feel stressed. Try chewing sugarless gum instead of smoking. Go for a walk
when you have a break at work. Stay around nonsmokers.
What if you feel bad when you are trying to quit?
You are likely to crave for cigarettes and may feel grouchy, restless, or
sad for the first 2 to 3 days after you quit. For some people, these
feelings can last several weeks.2 It may be hard to focus on tasks. Or you
may have trouble sleeping and want to eat more. But you won't feel bad
forever, and medicine, if Doctors advise, can help. Avoiding medicine for
quitting will be better because of side effects. Using medicines and
products like nicotine gum or patches can help with cravings and make you
feel more like yourself.
Will you gain weight?
You may worry about gaining weight when you stop smoking. Don't let this
stop you. You have a lot more to gain by quitting than a few extra pounds.
You will feel better and save money. You will also have fewer health
problems.
You can take steps to lower your chance of gaining weight:
Try to be active. Exercise can also improve your mood.
Eat more fruits, vegetables, and whole grains, and eat fewer high-fat foods.
Try not to substitute food for cigarettes. Instead, chew on a drinking straw
or a coffee stirrer.
Don't worry about going on a diet now. It may get in the way of your efforts
to quit smoking. Think about taking medicines or using products like
nicotine gum or patches. They will help you get through the tough times and
may help you avoid putting on weight.
What if you start smoking again?
Most people quit and restart many times (about 8 to 10 times) before they
stop smoking for good.2 If you start smoking again after you quit, don't
give up. Each time you quit, even if it is just for a short time, you get
closer to your long-term goal.
Remind yourself that by quitting you may avoid serious health problems and
live longer. Remember your reasons for quitting. Maybe you want to protect
your heart and your health and live longer.
Each time you quit, you learn more about what helps and what gets in the
way. Think about why you started smoking again, and make plans to succeed
next time. If you tried to quit without medicines or a program, think about
trying them next time. Medicines and nicotine replacement (gum, patches,
lozenges) can double your chances of success.
You can do it!
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