Smoking in Men (cont.)
10 years after quitting:
15 years after quitting:
You have the power to make the decision to quit and feel great!
Tell family, friends, and coworkers that you plan to quit. Let the people important to you in your life know the date you will be quitting and ask them for their support. Ask them not to smoke around you or leave cigarettes out around you.
Create a fund. Each time you would normally buy a pack of cigarettes, put that saved money in a special place, such as an empty jar or envelope. Set a goal for yourself. Once you reach your goal, reward yourself!
Help yourself by knowing when you're tempted to smoke and how you'll get through the craving without it! Write down the times you're tempted to smoke and a list of things that you will do instead.
Plan for challenges. Think about when you might be tempted to smoke, and try to be ready for those times. For example, when you get the urge to smoke, try to do something different-talk to a friend, go for a walk, or do something you enjoy like gardening or going to the movies. Try to reduce your stress with exercise, meditation, hot baths, or reading. Have sugar-free gum around to help handle your cravings. Drinking lots of water or other fluids also helps. You might want to change your daily routine as well-try drinking tea instead of coffee, eating your breakfast in a different place, or taking a different route to work.
Remove cigarettes from your home, car, and workplace. Get rid of things that remind you of smoking. Get rid of all cigarettes, ashtrays, and lighters in your home, car, and workplace.
Talk to your health care provider about medicines to help you quit. Some people have symptoms of withdrawal when they quit smoking, such as depression; not being able to sleep; feeling cranky, frustrated, nervous, or restless; and trouble thinking clearly. Even though smoking doesn't suppress appetite, you may also feel hungry. There are medicines to help relieve these symptoms. Most medicines help you quit smoking by giving you small, steady doses of nicotine, the drug in cigarettes that causes addiction. Talk to your health care provider about which of these medicines is right for you:?
Get more help
if you need it. Join a quit-smoking program or support group to help you quit.
Personal support is critical. These programs can help you handle withdrawal and
stress and teach you skills on how to resist the urge to smoke. Contact your
local hospital, health center, or health department for information about
quit-smoking programs in your area.
Last Editorial Review: 11/15/2004