Smoking: Tips on How to Quit

The Stats

• Smoking is an addiction to the nicotine in the cigarette
• Smokers have twice the risk of a heart attack
• A pregnant woman who smokes increases her baby’s chance of infant crib death
• There are over sixty chemicals in cigarettes including arsenic, cyanide, ammonia and formaldehyde
• Overall, smokers live on average, 12 years less than non-smokers

Reasons to Quit

• Giving up smoking rapidly reduces your risk of heart disease. After some years, the risk is lowered so much that it is level with that of a nonsmoker.
• It is getting to be an expensive habit (Approximately $1000 a year for a pack a day)
• Nonsmokers don’t like kissing an ashtray
• Wrinkles appear much earlier on smokers
• Your health will improve! No more breathing problems, coughing, fatigue, gum disease…

Tips on Quitting

• Set a reasonable date you would like to quit by
• Try to eat a little something when you feel the craving for a cigarette; most times hunger is mistaken for cravings
• You may feel sleepy or short tempered; these feelings will not last too long
• Many smokers do smoke because they have nothing to do with their hands. Take up a craft on your spare time to keep from reaching for the pack
• Reward yourself by not smoking; maybe rent a movie you’ve wanted to see, or go out with your friends
• Notice why and when you smoke. Try to change those habits. If you smoke while having your morning coffee, try eating your breakfast with your coffee or sit in another spot at the table. Every small thing can make a difference
• Carry other things you can put in your mouth, such as gum, mints or other hard candies
• When you want a cigarette, try to ignore the cravings. Instead, have a glass of water; often times a fuller stomach (even with water) can curb the feelings of craving
• Put the money you would have spent on buying cigarettes into a jar; once you have reached a milestone (a week, month, etc.) take the money out and buy something you like

If you need help on quitting, go see your doctor, they will be happy to help. Good luck!