Smoking Cessation

Why should I quit smoking?

• Smoking is bad for your health. It is responsible for one in every five deaths each year in the United States. It’s a leading cause of heart disease, cancer and lung problems.
• It harms others. Secondhand smoke kills over 50,000 people each year. Babies who breathe secondhand smoke are more likely to die from sudden infant death syndrome, also known as SIDS.
• Smoking is expensive. If you smoke a pack a day, you spend more than $2,500 a year on cigarettes. Being a smoker can also raise some insurance costs.
• It effects your appearance. Smoking stains your fingers and teeth, creates wrinkles on your face and leaves a stale smell on your breath, hair and clothes.

How do I quit?

Some people quit cold turkey – or all at once – while others prefer to stop gradually. Remember, Different things work for different people. If you’re having a hard time with one method, try another. Use these tips to help you with the quitting process.

Before you quit

• Set a quit date.
• Ask yourself, “Do I really need this cigarette?”
• Write down your reasons for quitting and look at them often.
• Take fewer puffs each time you smoke.
• Take a walk to take your mind off of smoking and to replace it with exercise.
• Make a list of things you can do instead of smoking.
• Learn from the last time you tried to quit. What worked? What didn’t work?
• Figure out when, where and why you usually smoke. These are your smoking “triggers.”
• Find a friend who can help you stick to your quitting plan.
• Throw away your cigarettes, ashtrays and lighters the night before your quit date.
• Plan how you will make it through your first day.

After you quit

• Remove smoking reminders like cigarettes, lighters and ashtrays from your home and workplace. Clean your furniture and carpets to remove the smell of smoke.
• Be aware of your smoking triggers and refer to your list of things you can do instead. If you smoked:
  • When you were stressed, try exercising instead.
  • After a meal, brush your teeth instead and see how clean your mouth feels.
  • When you went out with friends, suggest gathering at a place where smoking isn’t allowed.
• Many people find that they eat more when they stop smoking because quitting awakens your taste buds and eating keeps your mouth occupied. Watch your meal portions, drink plenty of water and snack on healthy foods like raw vegetables.
• Reward yourself for not smoking. Take the money you save by not buying cigarettes and spend it on yourself. You deserve it!