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If you smoke, consider this . . .

• Over a million people successfully quit smoking every year in the U.S.
• There are many ways to stop smoking—you can join a quit smoking program, a quit smoking telephone helpline, or make a plan to quit on your own.
• Even if you have tried quitting before, it is important to keep at it. Many smokers make a few attempts before they stop for good.
• Most people who try to stop smoking eventually succeed.
• Smoking harms your health and the health of anyone who inhales your secondhand smoke. To limit others’ exposure to smoke before you quit, smoke outside, wear a jacket while smoking, and remove it before going back inside.

After you quit, your body will immediately start to heal.

After 24 hours: The oxygen levels in your blood return to normal. The chance of heart attack is reduced.

After one to nine months: Circulation, smell, and taste improve. You have better lung function, more energy, and fewer colds.

After one year: Your excess risk of heart disease is half that of a smoker.

After five years: Your risk of stroke drops significantly.

After ten years: The risk of lung cancer drops to one half of smokers.

Thinking about quitting

• Decide that you are ready to stop smoking. Get motivated to quit.
• List your reasons for quitting—if not for your own health, then for the health of your family. Other reasons may include saving money or having more energy.
• Review your reasons for quitting. Think about them while at work and at home.

Preparing yourself for quitting

Set a quit date. Mark it on your calendar and begin to prepare for that day.

Support is very helpful. Talk to your doctor or other health care professional, join a stop smoking class, or get your family and friends involved. Ask ex-smokers how they quit.

Plan healthy alternatives for those times when you would usually have a cigarette. Instead of a cigarette, plan to take a walk or do an errand with a friend.

Practice going without a cigarette. Cravings pass whether you smoke or not. Plan to do something that takes your mind off smoking.

Get your teeth cleaned.

Get rid of all tobacco products. Throw away your cigarettes and remove ashtrays. Clean areas where you regularly smoke, like your car or kitchen.

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