Tips to QUIT SMOKING

Quitting smoking may not be easy, but those who have succeeded agree that the
benefits of avoiding tobacco far outweigh the pleasure that comes from cigarettes.
Quitting will drastically reduce your risk of stroke and heart disease and lower your
chance of developing lung disease and cancer — no matter how long you’ve smoked.

In fact, within a year of quitting, your excess risk of future coronary heart disease drops
by 50 percent. After 15 years, your risk is as low as someone who has never smoked.
Most important, quitting can potentially save your life and the lives of others around you.

How do I quit?
There is no one right way to quit. Weigh your options and choose the method that’s right
for you:

 Set a quit date and stop smoking completely on that day. Create a support system
by informing family and friends of your quit date.
 Reduce the number of cigarettes per day until you stop smoking completely.
 Smoke only part of your cigarette. If you use this method, count how many puffs
you take from each cigarette and reduce the number every two to three days.
 Consult your doctor regarding potential medications that may be right for you.
These include nicotine replacements (gum, spray, patch or inhaler) or prescription
medicines. Always take medicines as prescribed.

renown.org
Tips to QUIT SMOKING
What if I smoke after quitting?

It’s hard to stay a nonsmoker once you’ve had a cigarette, so do everything you can to
avoid that one. The urge to smoke will pass. The first two to five minutes will be the
toughest. If you do smoke after quitting:
 This doesn’t mean you’re a smoker again. Get back on track immediately.
 Don’t punish yourself. Remind yourself you’re a nonsmoker regardless.
 Consider why you smoked, and decide what to do differently next time.
 Sign a contract to stay a nonsmoker.

What are the immediate benefits of quitting?

 Your senses of smell and taste will return.

 Your smoker’s cough will subside.
 Your digestive system will function normally.
 You’ll breathe much easier.
 You’ll be free from the mess, smell and burns in clothing.

How can I cope with the urge to smoke?

 Write down the reasons why you quit and revisit the list often.
 Prepare for times when you’ll get the urge. If you smoke when drinking, for
example, cut down on alcohol.
 Change your habits. Instead of having a cigarette after dinner, brush your teeth or
walk the dog.
 Surround yourself with people who don’t smoke. Find a cessation buddy.
 Reward yourself each time you get through a day or week without smoking.
 Talk to your healthcare provider about counseling and support groups.

What are some ways I can relax in lieu of cigarettes?

 Exercise.
 Go shopping with the money you save from cigarettes.
 Go to a public place where smoking is not allowed.
 Read a book or magazine.
 Listen to a relaxation tape or your favorite music.
 Try deep breathing. Take a long, deep breath, count to 10 and release it.
 Go for a walk.
 Call a friend.

For more information about our Quit Tobacco Program, call 775-982-2781 or visit
renown.org/QuitTobacco.