10 Tips To Stop Smoking

By Jerry Garner

Cigarette smoking is the world’s leading cause of preventable death. Tobacco related illnesses kill 438,000 people per year in the United States alone, and costs the U.S. economy over $167 Billion per year in health care related costs. The effects of cigarette smoke can be avoided entirely.

As shocking as these figures are, they are only a glimpse into the true figures of those afflicted with smoking related illness. 438,000 people per year die as a result of smoke related illness. That number is only reflective of actual death, and only in the United States. It is estimated that 8.6 million people in the United States suffer from a smoke related illness, meaning that for each death, there are 20 other people still suffering from the effects of cigarette smoke.

Even more shocking is the amount of poison contained in each cigarette. Cigarette smoke contains more than 4,800 chemicals, of which at least 69 have been proven to cause cancer. As a result, cigarette smoke is directly responsible for 90% of all lung cancer deaths in the United States, and as much as 90% of emphysema related death.

In addition to chronic lung disease, cigarette smoke is also known to be a major cause of both coronary heart disease and stroke. It is also attributed to a number of other conditions and disorders, ranging from slow healing wounds to infertility.

Aside from the obvious health benefits to quitting a smoking habit, there are a number of other benefits as well. One of these is financial. With an average price of $4.00 per pack in the United States, a pack-a-day smoker will instantly save $1,460 per year just by not buying cigarettes.

Ex-smokers also report an increase in stamina almost instantly after they stop smoking, and nearly all smokers who quit report breathing easier and having a stronger sense of taste and smell as soon as one day after quitting. The following figures released by the Center for Disease Control show the reasonable timeline for recovering from a smoking habit.

--

20 Minutes after you stop smoking: Your heart rate drops

12 Hours after quitting: Carbon Monoxide level in your blood drops to normal.

2 Weeks to 3 Months after quitting: Your risk of heart attack begins to drop and lung function begins to improve.

1 to 9 Months after quitting: Coughing and shortness of breath decrease.

1 Year after quitting: Risk of coronary heart disease is half that of a smoker’s.

5 Years after quitting: Stroke risk is reduced to that of a non-smoker.

10 Years after quitting: Lung cancer death rate is about half that of a smoker. Also, the risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases.

15 Years after quitting: Risk of coronary heart disease is back to that of a non-smoker.

--

Once you’ve made the decision to stop smoking, the next step is to come up with a plan to help you not only quit smoking, but to remain a non-smoker. The following tips have been used widely by others to make the transition from smoker to non-smoker a smoother and easier process.

Tip 1 – Prepare In Advance

Rather than quitting cold turkey, try to pick a date 30 to 45 days ahead of time. Set a firm date, and more importantly, make sure everyone you know is aware that this is your quitting date. Remind them repeatedly. This not only helps them prepare for a change in mood during your initial quitting, but will also make you feel obligated to quit on that date, helping to release the cigarette’s psychological hold on you.

It is also recommended that you reduce your nicotine intake during this period. When you smoke a cigarette, wait a few extra minutes before you light it. If you smoke full strength cigarettes, reduce to lights, or if you smoke light cigarettes reduce to ultra-lights. It may seem like a difficult change, but it will make it easier for you to stop smoking entirely.


Tip 2 – Quit With A Buddy

Most smokers find it easier to quit if they have the support of a fellow smoker who is quitting with them. Since smokers tend to associate with other smokers, and since studies show that 4 out of 5 smokers find the habit disgusting, you should have little problem with finding a quitting buddy. This will give you someone to share tips with, and to generally talk to when you are faced with the urge to light up.


Tip 3 – Don’t Taper Off

Many smokers hold onto a myth that it is easier to quit smoking if you taper off instead of going cold turkey. Studies have proven this to be untrue. The habit of smoking cigarettes is a combination of physical and psychological addiction. When you taper off the number of cigarettes you smoke in a day, what you are actually doing is making those remaining cigarettes even more important, strengthening the psychological addiction. Those who attempt to taper off will rarely quit entirely, and the vast majority relapse into full smoking after a short time.


Tip 4 – Change Your Routine

Smoking cigarettes is largely based on habit, and changing those habits can often make it easier to stop smoking. If you always eat breakfast at the same time every day, try to change that time, or to sit in a different location while eating. Many people also find it easier if they eat more fresh fruits and vegetables, stating that it gives them an overall healthier feeling, which helps them to maintain a positive outlook about quitting.


Tip 5 – Stop Smoking Aids

If you feel that you need help to kick the habit, try one of the many stop smoking aids that are available at most any pharmacy. Nicotine gum, patches and inhalers have made a lot of progressive developments in recent years. Most physicians approve of the use of these products, because nicotine (the addictive narcotic in tobacco) does not contain any when used alone, and can help to satisfy the physical addition until the psychological addition has been conquered.


Tip 6 – Keep Busy

If you begin to feel tense or anxious, find something to keep busy. Providing a distraction to keep your mind occupied is often all it takes for the anxiety to pass before you realize it. This is a good time to start a hobby, or maybe to complete some of those household repairs that you’ve been putting off.


Tip 7 – Money Jar

A lot of people like to start a money jar at the time that they quit smoking, and to fill it each day (or week) with the money that they would have normally spent to buy cigarettes. This quickly adds up to show the true financial incentive to stop smoking. Set a target amount and when it is reached, buy something nice to reward yourself for being smoke free.


Tip 8 – Exercise Regularly

Regular exercise is not only good for you, but will have an immediate psychological benefit. When you exercise you feel healthy and good about yourself. You are less likely to want to revert back to a non-healthy activity like smoking. Try to go for a walk or a bike ride when you can.


Tip 9 – Let Others Know

Tell others that you have quit smoking. This has many benefits. They will probably try to refrain from smoking around you, making it easier for you to stay off the habit. Many smokers will also want to know how you quit, giving you an opportunity to talk about the methods you used. Talking about it somehow removes much of the pressure and makes it easier to stay quit, and if you inspire someone else to try quitting it is a very gratifying feeling.


Tip 10 – Remember That Cravings Will Pass

When you are faced with a craving to smoke a cigarette, just remind yourself that the craving will pass whether you have a cigarette or not, so you may as well make the healthy, responsible decision, and not smoke. Cravings will soon be less intense and less frequent, and each time you refuse to light up it will be easier than the time before.


Should you slip and find yourself lighting a cigarette, don’t get discouraged or be hard on yourself. Nearly all former smokers tried to quit several times before they finally quit for good. Don’t be discouraged, just quit again.

Related Links:

Smoking 101 Fact Sheet - American Lung Association

Facts About Smoking