How to Stop Smoking

Smoking can be a hard habit to break. That's because:

Nicotine is physically addictive. You actually feel a craving for cigarettes (or other tobacco products).

The force of habit is strong. Smoking may seem like a necessary part of your daily life.

Have you tried quitting already? You're not alone.

If you're like most smokers, you:

would like to break the habit.
have tried to quit at least once.
may have to try to quit several times before you succeed.

The chances of success get better each time you try to quit. That's because you learn what works, and what doesn't, from past attempts. More and more people are choosing to quit smoking. You can too!

Smoking harms your health in many ways. It's no secret that smoking can lead to:

Respiratory problems, including:

chronic bronchitis - inflammation (swelling) and extra mucus in the airways that leads to a chronic cough.
emphysema - damage to the parts of the lungs that feed oxygen to the body.
COPD (chronic obstructive pulmonary disease) - a combination of chronic bronchitis and emphysema. In advanced stages, COPD can make it hard breathe even when resting.

Cancers, including cancer of the:

lung - a leading cause of cancer deaths in the U.S.
larynx (voice box)
mouth
throat
esophagus (throat passage for food)
kidney
pancreas
cervix
bladder

Heart disease, which is a leading cause of death in the U.S.

Smoking more than doubles your risk of heart disease - and heart attack.
People who smoke are also about twice as likely to have a stroke (brain attack) than people who don't smoke.

When you quit smoking, you'll feel better!

You'll breathe more easily and have more stamina. Smoker's cough should disappear.
Your sense of taste and smell will improve and your digestion may improve.
You may have more energy and a feeling of clear-headedness.
You'll save money you once wasted on cigarettes.
Risks go down for both heart attack and cancer.
Your lungs will work better as harmful elements are cleaned out.
Your heart won't have to work as hard as it did when you smoked.
You may have more confidence knowing you were able to break the habit.
Others won't be harmed by your smoking.

Fortunately, there are many ways to quit. You need to find the way that works best for you!

Consider using a "Quit-Smoking" medication. It can double your chances of quitting successfully.

Nicotine Replacement Therapy is one option. Nicotine is a main ingredient in tobacco. It's a physically addictive drug that can produce withdrawal symptoms when you stop using it. Nicotine Replacement Therapy (NRT) delivers nicotine to the bloodstream - without the other harmful ingredients found in tobacco.

Talk with a health-care provider. NRT isn't right for everybody. Discuss the risks and benefits especially if you:

have heart problems.
are pregnant.

NRT is healthier than smoking. NRT can help you:

break some of your smoking habits - while reducing some withdrawal symptoms, such as cravings.
overcome the physical addiction to nicotine by helping you reduce the amount you use over time.

Only the nicotine patch, gum, lozenge, nasal spray, and inhaler have been approved as stop-smoking aids. Other forms of nicotine and tobacco, such as spit tobacco and snus, have not been proven to be safe or effective.

Follow instructions carefully. Read the information on the packages of all NRT products.

The nicotine patch gives you a steady doseof nicotine throughout the day through a small patch you place on your skin. A step-by-step process is used to lower the dose gradually.
Nicotine gum and lozenges put you in control of how much nicotine you can get.
Nicotine nasal sprays and inhalers offer quick doses of nicotine through the nose and mouth. These options are available by prescription only.

Non-nicotine medications are also an option. These prescription medications do not contain nicotine. One is an antidepressant that helps reduce withdrawal symptoms and the urge to smoke. The other (not an antidepressant) also helps by reducing withdrawal symptoms and the urge to smoke, as well as by blocking the effects of nicotine if you start smoking again.

*Note: Talk with your health-care provider about all risks, benefits, side effects, and special precautions for each medication prior to use. Use medications only as prescribed. If you or a loved one becomes depressed, anxious, hostile, or suicidal while taking a non-nicotine medication, get medical help right away. Talk to your health-care provider if you have any side effects from any of these treatments.

Get help. The more support you get, the better your chances of quitting.

Talk to someone who supports your effort to quit. For example, you could talk to a:

health-care provider (such as a doctor, nurse, or pharmacist).
trained counselor.
member of a smoking cessation program.
friend.
family member.
hotline worker.

Books, audio recordings, and videos about quitting smoking can help you too.

Counseling and medication together are more effective than either one alone.

Medication helps break your physical habit.
Counseling helps with your mental and behavioral habit.

To quit successfully, you have to break both kinds of addiction. It's especially important to talk to someone just before and just after you quit.

Set a quit date to stop smoking completely. Choose a day when you won't have much stress- and stick to it!

Tell family and friends what your quit date is. Ask them for support. If quitting by yourself seems too hard, join a stop-smoking group/program.

On your quit date, take action against smoking.

Wet and throw out all cigarettes.
Throw out or put away ashtrays, lighters, and matches.
Clean out your car.
Plan for fun - for example, go to the movies or eat out.
Steer clear of smokers and places where there is smoking.
Schedule time to talk to friends, family, fellow-quitters, or your health-care provider.

Withdrawal symptoms may include cravings, headaches, coughing, and feeling irritable or tired.

These symptoms are strongest in the first few days. They will pass.

Cravings begin to go away in just a matter of minutes. After the first few days, they will lose strength. They may disappear entirely within 2-4 weeks.

Here are a few ways to handle your cravings:

Call a friend.
Chew a sugarless gum or have a healthy snack.
Take a walk.
Brush your teeth.
Take a bath or shower.
Keep your hands busy - for example, doodle, knit or work on a cleaning, building, or repair project.
Write an e-mail.

Talk to your health-care provider about using NRT or non-nicotine medication to help ease withdrawal symptoms.

What about weight gain?

People who quit smoking may gain a little weight - usually less than 10 pounds.

Don't overreact to a few extra pounds. The health benefits of quitting smoking are too great to ignore. Worrying about weight gain can lead to relapse.

Add healthy foods to your nonsmoking lifestyle. Healthy snacks include:

popcorn without butter.
nonfat yogurt.
sugarless gum.
fruits and vegetables.

Avoid strict diets while you're trying to quit smoking. Such diets can increase your craving to smoke.

Keep fit - take walks or join a health club. Be sure to consult your health-care provider before starting an exercise program.

Tackle one problem at a time - quit smoking first!

Prevent relapse.

Most relapses occur soon after a person stops smoking. These tips can help you remain a nonsmoker:

Make a list of reasons you're glad you stopped. Add to it as you discover new reasons.
Make healthy choices such as getting regular physical activity, getting enough sleep and drinking plenty of fluids.
Avoid being around smokers even if it means spending less time with some friends. Seek out nonsmoking friends instead.
Be proud of yourself for finally breaking the cigarette habit. Celebrate anniversaries of your quit date with money that you save from not smoking.
Spend free time where smoking is prohibited such as museums, libraries, and theaters. In restaurants that allow smoking, choose the nonsmoking section.
Avoid "triggers" such as beverages you're used to having with a cigarette (coffee or alcohol for example). Also avoid activities you associate with smoking, such as watching TV or sitting in a favorite chair.
Don't let one slip stop you from quitting again immediately. Figure out why you slipped. Stay positive. Decide how to handle the next urge - without smoking.

If you begin to feel depressed, talk with your health-care provider.

Some questions and answers.

Can acupuncture or hypnosis help? These methods may work for some people, but there is not enough evidence to prove that they work. Using them with other strategies may be more helpful than using them alone.

Can e-cigarettes help me quit? Unlike NRT, e-cigarettes are not approved by the Food and Drug Administration for smoking cessation. There is no evidence they would work better than NRT, but completely switching to e-cigarettes would at least reduce your exposure to certain harmful ingredients found in tobacco.

Where can I get more information about quitting? For information and referrals to stop-smoking groups/programs in your area, contact the:

National Cancer Institute http://smokefree.gov 1-877-44U-QUIT (1-877-448-7848)
American Cancer Society www.cancer.org 1-800-ACS-2345 (1-800-227-2345)
National Network of Tobacco Cessation Quit Lines 1-800-QUITNOW (1-800-784-8669)
American Lung Association www.lung.org 1-800-LUNG-USA (1-800-586-4872)

So, don't let your health go up in smoke. It is possible to quit!

Decide that you want to quit.
Set a quit date - and stick to it.
Get support from your friends, family, and health-care provider.

You'll be healthier and happier without the habit!