Why Quit?

It makes a difference right away.

• You can taste and smell food better.
• Your breath smells better.
• Your cough goes away. This happens for men and women of all ages, even those who are older.
• Quitting smoking cuts the risk of lung cancer, many other cancers, heart disease, stroke, other lung diseases, and other respiratory illnesses.
• Ex-smokers have better health than current smokers. Ex-smokers have fewer days of illness, fewer health complaints, and less bronchitis and pneumonia than current smokers.

It saves money.

• A pack-a-day smoker who pays $4 per pack can expect to save more than $1,400 per year. The price of cigarettes (and taxes on them) will most likely continue to rise.

Getting Ready to Quit

• Set a date for quitting.  If possible, have a friend quit smoking with you.
• Notice when and why you smoke. Identify the things that you often do while smoking: drinking your morning cup of coffee or driving a car.
• Change your smoking routines. Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when smoking. Think about how you feel when you smoke.
• Smoke only in certain places.
• Wait a few minutes.  When you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking-chew gum or drink a glass of water.
• Make it harder to smoke. Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don't like.

On Your Quit Day

• Get rid of all your cigarettes.  Put away your ashtrays.
• Change your morning routine. When you eat breakfast, don't sit in the same place at the kitchen table. Stay busy.
• Do something else. When you get the urge to smoke, do something else instead.
• Carry other things to put in your mouth such as gum, hard candy, or a toothpick.
• Reward yourself at the end of the day for not smoking.  See a movie, or go out and enjoy your favorite meal.

Staying Cigarette-free

• Don't worry if you are sleepier or more short-tempered than usual—these feelings will pass.
• Consider the positive things about quitting, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example you set for others around you. A positive attitude will help you through the tough times.
• When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won't make it any better, and go do something else.
• Eat regular meals-feeling hungry is sometimes mistaken for the desire to smoke.
• Start a money jar with the money you save by not buying cigarettes.
• Let others know that you have quit smoking-most will support you. Many of your smoking friends may want to know how you quit. It's good to talk to others about your quitting.
• If you slip and smoke, don't be discouraged.  Many former smokers tried to stop several time before they finally succeeded. Quit again.
• If you need more help, see your doctor. He or she may prescribe nicotine gum or patch to help you break your addiction.

Source: American Cancer Society Midwest Division, Inc.www.cancer.org 1-800-ACS-2345