stop smoking

stop smoking

When you quit smoking, you can reduce your risk of developing a number of health problems including lung disease, lung cancer, and heart disease. However, “breaking the habit” is not easy, especially if you have been smoking for many years. The good news is that thousands of people successfully stop smoking each year. A number of products are available to help you make the transition to a smoke-free lifestyle a little easier. First you need to make the decision to quit smoking.

Nicotine replacement therapy to stop smoking

Cigarettes are a source of nicotine, an addictive chemical that smokers crave. Many people experience nicotine withdrawal symptoms when they try to quit smoking

These withdrawal symptoms may increase the desire to smoke.

Nicotine replacements supply your body with smaller, controlled amounts of nicotine to help relieve some withdrawal symptoms.

This may reduce cravings for cigarettes.

Nicotine replacement is available in many forms, including patches, lozenges, and nicotine gum.

Your body absorbs nicotine at a slower rate when you use replacement products.

Plus, you’re not exposed to other toxins in cigarettes like tar and carbon monoxide.

Health benefits of stopp smoking

Everyone can benefit from quitting smoking no matter how long you’ve smoked. Here are some of the health benefits you’ll experience starting 20 minutes after you quit smoking.

The amount of time

Health benefits

20 minutes after quitting smoking
  • Blood pressure drops to a normal level.
  • The temperature of your hands and feet rises to a normal level.
8 hours after quitting smoking
  • The level of carbon monoxide (a poisonous, odorless, colorless gas released into the bloodstream when cigarettes is smoked) drops to a normal level.
24 hours after quitting smoking
  • Your risk of having a heart attack begins to decrease.
Two weeks to three months after quitting smoking
  • Your blood circulation improves.
    Your lungs begin to function up to 30% better.
1 to 9 months after quitting smoking
  • Coughing, sinus congestion, and shortness of breath decrease.
  • You have more energy.
  • Your risk of infection decreases.
After a year of quitting smoking
  • Your risk of heart disease decreases further.
5 to 15 years after quitting smoking
  • Your risk of having a stroke becomes the same as a non-smoker, which is four times lower than it was when you smoked.
10 years after quitting smoking
  • The risk of dying from lung cancer is reduced by 50% for a person who continues to smoke.
  • Your risk of developing cancer of the mouth, throat, esophagus, bladder, kidneys and pancreas decreases.

Facing your fears about stop smoking

Now that you’ve identified your reasons for quitting, it’s time to think about your concerns about quitting. This is important so that you can find ways to deal with it.

The table below shows some common concerns about quitting smoking and tips for dealing with them. Check out the ones that suit you best and add your own.


My concerns about quitting smoking

How do I deal with my fears?

  • I will be angry or upset and may vent it to others.


  • Smoking cessation drugs will help me deal with nicotine withdrawal.
  • I ask people to be patient with me.
  • Quitting smoking will make me feel bad.
  • I remind myself that in a few days, I will feel like myself again.
  • Smoking cessation drugs will help me.
  • I am afraid of failure.


  • I tell myself that if I slip, I’ll be back on the right track. Quitting smoking takes practice and I will learn from my mistakes.
  • Get support from family, friends, or my health care provider.
  • Smoking makes me feel relaxed.




Try relaxing in other ways, such as:
  • Take 10 deep breaths.
  • Listen to soft music.
  • Exercising or gentle stretching.
  • Drink decaffeinated herbal tea.
  • Take a warm bath.
  • Smoking is a bad habit that is difficult to stop.
  • I tell myself it might be hard at first, but my motivation will pass and I’ll learn to live without cigarettes.
  • I prepare to quit by making small changes in my daily routine.
  • I feel pleasure when I smoke.


  • I do more things that make me feel happy.
  • I occupy myself with other activities, for example, taking a walk, calling a friend or watching a movie.
  • Smoking makes me feel good.


  • Get a massage.
  • Call a friend.
  • I immerse myself in the water in the bathtub.
  • I will gain weight.



  • I remind myself that using smoking cessation drugs will make me less likely to gain weight.
  • Drink water.
  • I enjoy healthy snacks, such as low-fat yogurt, nuts, and fresh fruits and vegetables.
  • I exercise a little every day.

The Five Rules to Stop Smoking Curriculum

The National Cancer Institute recommends the Five Rules approach to smoking cessation. When you’re ready, follow the steps below to quit smoking.

  • Set a date to quit smoking (the actual day you quit smoking)
  • Inform family, friends, and co-workers when and when you plan to quit smoking
  • Anticipate the challenges you may face while quitting smoking and plan for them
  • Get rid of cigarettes and other tobacco products in the home, car, and work
  • Talk to your doctor, counselor, or tobacco smoke therapist about quitting

Set a date to stop smoking

Choosing a date to quit smoking will help you achieve your goal. If you’re ready to quit smoking today, follow the steps below.

If you’re not ready to set a quit date right now, that’s okay. Some people quit by gradually reducing the amount they smoke each day. Review the reasons to quit smoking and use the steps in this guide to help you cut back and feel more confident about making a quit date later.

Inform your friends, family, and co-workers about your plans to stop smoking

Quitting smoking can be difficult, but getting support from your friends and family can make it easier. Here are some of the ways you can ask them for help.

  • If they smoke, ask them to try to quit smoking with you. This will enable you to support each other as you try to quit smoking together. If they are not ready to quit, ask them not to smoke around you or in your home, and to keep cigarettes out of your sight. Tell them that
  • this is the best way to help you.
  • When you feel the urge to smoke, ask them to help you focus on your reasons for quitting.
  • Ask them to focus on what you’ve accomplished, not your setbacks. And they should celebrate your successes, no matter how small they may seem. Every step towards quitting smoking is a step in the right direction.
  • Relax together by taking a deep breath, taking a walk, or listening to music you love.
  • Ask them to help you plan how to deal with your urges to smoke.
  • Ask them to plan a special activity to celebrate your smoke-free day, such as watching a movie or having dinner.

Anticipate challenges and plan to stop smoking

Anticipating challenges is an important part of preparing to quit smoking. If you’ve tried to quit smoking before, you’re one step closer to giving up smoking.

Know your motivations to Stop smoking

Knowing what makes you want to smoke is an important part of quitting smoking. If you’re like most people, you have triggers and habits that trigger or “tell” you to smoke. What are your triggers? Check them out below and add your own triggers to the list.

  • drinking alcohol
  • Feeling bored
  • coffee
  • meals
  • Talk on the phone.
  • use the computer
  • Being around other smokers
  • Tension and stress
  • Leadership

Preparing to deal with nicotine withdrawal after stop smoking

When you stop smoking, your body will get used to the lack of nicotine in your system. Nicotine is the substance in cigarettes that makes them addictive, making you want more of them even more. When your body adjusts to this, you will show signs of withdrawal. They usually last for a week or two, but some may last longer. Using medications, such as nicotine replacement therapy (NRT), can help reduce nicotine withdrawal symptoms.

The first few days after quitting smoking are difficult. Keep in mind that feeling upset, upset, or frustrated can be a normal part of early nicotine withdrawal symptoms. And these symptoms will go away. In fact, after a few weeks of quitting smoking, you are likely to feel significantly less stressed. Remind yourself why you want to quit smoking. Continue to use your strategies to adapt to the smoking motives you have come up with. Withdrawal signs vary from person to person, but here are the most common signs of withdrawal and helpful tips on how to deal with them.

Withdrawal signs

What you can do

The craving to smoke






  • The craving to smoke only lasts for a minute or two, so using the “four tips” can help you stick to staying away from smoking.

Slow down, wait a few moments

Drink a glass of water

Get distracted by doing something else

take deep breath

  • You can also use medications to help control nicotine cravings and other signs of nicotine withdrawal. We’ll show common medications later in this guide.


  • Take a warm bath.
  • Do deep breathing exercises.
  • Take over-the-counter pain relievers (painkillers you can buy without a prescription), such as acetaminophen (Tylenol®) or ibuprofen (Advil®).
feeling sad


  • Do things that make you happy and keep you busy, such as taking up any hobby or spending time with friends.
  • Don’t drink alcohol or reduce the amount you drink. Alcohol may cause more stress and make your condition worse.
dry mouth or sore throat
  • Drink plenty of water, suck on sugar-free candy, or chew sugar-free gum.
  • You may cough more as your lungs begin to recover, but the coughing will lessen after a short period of time.



  • Drink at least 8 glasses (8 ounces) of water daily.
  • Eat foods rich in fiber, such as raw fruits and vegetables, bran and whole grains.
  • Increase your activity or exercise. Walking regularly every day can help regulate your bowel movement more.
feeling tired




  • Exercising is a great way to increase your energy. If possible, take a short walk and get some fresh air.
  • Get plenty of rest.
  • Schedule activities at the times when you have the most energy.
  • Take breaks or naps. Don’t stress yourself out.
  • Ask for help instead of trying to do too much on your own.
  • Drink plenty of water.
  • Eat healthy snacks, such as fresh fruits and vegetables, low-fat yogurt, and raw nuts.
Feeling upset, tense, irritable or anxious





  • Use a short-acting nicotine replacement therapy. We’ll explain safe and effective NRT and other medications later in this guide.
  • Do things you enjoy to keep yourself occupied, such as taking up any hobby or spending time with friends and family.
  • Talk to friends or family members.
  • Do light stretching and deep breathing. This can reduce tension in your muscles and make you feel more relaxed.
  • Remind yourself that you will get through this.Exercising and physical activity, such as walking, can reduce stress and improve your mood. Remember to speak with your doctor before starting any new exercise program.
difficulty sleeping




  • Avoid caffeine in the evening and eat late at night.
  • Try some bedtime rituals that can help you relax, such as deep breathing, taking a warm bath, reading or listening to soothing music.
  • Try drinking a glass of warm milk or a soothing herbal tea before going to bed.
  • Don’t watch TV, use the computer, or use your cell phone for one to two hours before bed.
  • If you’re still having trouble sleeping, ask your health care provider about medications to help you sleep.
Difficulty concentrating, dizziness, or feeling empty



  • Break large projects into smaller tasks.
  • Give yourself enough time to prepare and work on any task.
  • Try to keep your schedule simple during the first few days of quitting smoking.
  • Take frequent breaks.
  • Make to-do lists.

About drugs to stop smoking

Your doctor may also prescribe one or more cessation medications to help deal with nicotine withdrawal. These medications help reduce the craving to smoke cigarettes and reduce the side effects of nicotine withdrawal (such as depression, anxiety, increased appetite). Using medications and working with a tobacco smoke therapist will increase your chances of successfully quitting smoking and staying away from smoking.

Some medicines that help you stop smoking




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