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How to quit smoking (and stick with it)
Quitting smoking may be one of the best things you can do for your health. We're here to help.
Getting Care Oscar Health Insurance
4 min read
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Quitting is hard, but it’s worth it. (We promise!) You may have heard the phrase, “every cigarette you smoke shortens your life by 11 minutes.” It’s scary, but you know it’s a risky activity that increases your risk of heart disease, stroke, cancer, diabetes, and emphysema (according to the National Institutes of Health (opens in new tab)). If you’re a smoker, quitting is the best thing you can do for your health.
What actually happens when you quit smoking? It’s great you’re asking. Here’s a breakdown of what happens once you quit according to the Centers for Disease Control (opens in new tab) and Prevention:
After 24 hours: Oxygen levels in your blood return to normal and your chance of a heart attack is reduced.
After 1-9 months: Circulation, smell, and taste improve. Lung function improves, you have more energy, and get fewer colds.
After 1 year: Your risk of stroke is half that of a smoker.
After 5 years: Your risk of stroke drops significantly.
After 10 years: Your risk of getting lung cancer is half what it would be if you were still smoking.
Pretty great, huh?
Making the decision to quit
People can tell you to quit smoking (and they probably do), but it really needs to be your choice. Check out Smokefree.gov for some self-management tools you can access if you are interested in quitting.
Here are some questions you can ask yourself that may motivate you to actually and finally quit: Are you worried about chronic lung problems? Do you want to be a better influence on your children? Are you concerned with the amount of money you’re spending on cigarettes? Think about the important reasons why you should quit and write them down.
How do you actually quit?
There’s no right way to quit. Different things work for different people. But here are some things we like to recommend:
Keep tabs on your smoking habits and triggers. Do you always smoke with your coffee, when you’re anxious or bored, or after a meal?
Recognize that you’ll have to find new ways to relieve stress or engage in social situations.
Build new relationships and routines that don’t involve tobacco. For example, if you smoke with your morning coffee, try taking your coffee in a different location or join your coworkers for a cup.
Clear tobacco products from your car, home, and office.
Set a target quit date within the month (this is a big one, but a good one).
Talk to your pharmacist for help quitting and advice on smoking cessation aids
Reward yourself for taking this important step. Buy yourself a massage, a new outfit, or donate money to your favorite charity.
Coping with the cravings
As your body adjusts to life without nicotine, you’ll experience some cravings as you go. And you’ll have to learn how to cope with cravings and move past them. Even a week or two after quitting smoking, you may still crave cigarettes. This is the hardest withdrawal symptom to kick because it can be triggered by reminders of smoking. Just remember: if you can get through the first week or two, you’re almost there.
Try some of these craving-busting strategies to make it through:
Do something with your hands, like a crossword puzzle or painting.
Exercise or distract yourself in another way.
Brush your teeth and use mouthwash.
Try oral substitutes, like sugarless gum.
Take a few deep breaths and wait for the cravings to subside.
Smoking cessation aids help a lot
Nicotine is very addictive, so quitting smoking will be hard at first. Taking medication to help you quit will greatly increase your chances of actually kicking the habit.
Here are some options:
Nicotine replacement therapy. Nicotine lozenges, gum, patch, nasal sprays, and inhalers help you ease off of nicotine and your withdrawal symptoms. You’ll need a prescription for nasal sprays and inhalers, but you can buy lozenges and gum over-the-counter.
Oral smoking cessation medications. These can help you with withdrawal symptoms or with reducing nicotine cravings. Talk to your doctor or pharmacist about these medications.
