Quitting Smoking - Overview
After you quit, try not to smoke at all-not even one
puff. Prevent a slip (smoking one or two cigarettes) or relapse (returning to
regular smoking) by avoiding smoking triggers, at least at first. These
triggers can include alcohol and stress. Don't keep cigarettes in your house or
car. If you do slip, stay calm. Remind yourself that you have a
plan, and think about how hard you've worked to quit for good.
Why is it so hard to quit?
Quitting is hard because
your body depends on the nicotine in tobacco. Giving it up is more than
just kicking a bad habit. Your body has to stop
craving the nicotine. Nicotine gum, lozenges, patches,
and other medicines can help reduce the cravings without the harmful effects of
You also have to change
your habits. You may not even think about smoking. You just do it. You may
smoke when you are stressed. Or maybe you have a cigarette
with coffee. Before you quit, think of new ways to handle these things. For
example, call a friend or practice deep breathing when you feel stressed. Try
chewing sugarless gum instead of smoking. Go for a walk when you have a break
at work. Stay around nonsmokers.
What if you feel bad when you are trying to quit?
You are likely to crave cigarettes and may feel grouchy, restless, or sad
for the first 2 to 3 weeks after you quit. It may be hard to focus on tasks.
Or you may have trouble sleeping and want to eat more. But you won't feel bad
forever, and medicine can help. Using medicines and products like nicotine gum
or patches can help with cravings and make it easier to resist smoking.
You may worry about gaining
weight after you stop smoking. Don't let this stop you. If you do gain weight, you can focus on losing it after you have successfully quit smoking.
You can take steps to
lower your chance of gaining weight:
- Try to be active. Exercise can also improve
- If you haven't been getting much exercise, start walking every day, gradually increasing how far you walk. Or take a beginning yoga class.
- If you are already active, see about joining others for a sport you enjoy, such as biking, hiking, or playing volleyball.
- Eat more fruits, vegetables, and whole grains, and eat
fewer high-fat foods.
- Try not to substitute food for cigarettes. Instead, chew on a
drinking straw or a coffee stirrer.
Use quit-smoking medicines or nicotine replacement. They may make gaining weight less likely while you are quitting smoking.
What if you start smoking again?
Most people quit
and restart many times before they stop smoking for
good. If you start smoking again after you quit,
don't give up. Each time you quit, even if it is just for a short time, you get
closer to your long-term goal.