Quitting smoking is possible, but it can be hard. Millions of people have successfully quit smoking and remain nonsmokers. Surveys of current adult smokers find that 70 percent say they want to quit.
There are a few ways to quit smoking, including quitting all at once (going "cold turkey") or slowly cutting back your number of cigarettes before quitting completely. Use the method that works best for you. Below are some strategies to help you quit.
If you want to quit smoking, try to get motivated. Make a list of your reasons for wanting to quit. Write a contract to yourself that outlines your plan for quitting.
If you've tried to quit smoking in the past, think about those attempts. What helped you during that time, and what made it harder?
Know what triggers you to smoke. For example, do you smoke after a meal, while driving, or when you're stressed? Develop a plan to handle each trigger.
Set a quit date and let those close to you know about it. Ask your family and friends for support in your effort to quit smoking.
You also can get support from hotlines and Web sites. Examples include
1–800–QUIT–NOW and http://smokefree.gov. These resources can help you set up a plan for quitting smoking.
Talk with your doctor and pharmacist about medicines and over-the-counter products that can help you quit smoking. These medicines and products are helpful for many people.
You can buy nicotine gum, patches, and lozenges from a drug store. Other medicines that can help you quit smoking are available by prescription.
Try new activities to replace smoking. For example, instead of smoking after a meal, take a brisk walk in your neighborhood or around your office building. Try to be physically active regularly.
Take up knitting, carpentry, or other hobbies and activities that keep your hands busy. Try to avoid other people who smoke. Ask those you can't avoid to respect your efforts to stop smoking and not smoke around you.
Remove cigarettes, ashtrays, and lighters from your home, office, and car. Don't smoke at all—not even one puff. Also, try to avoid alcohol and caffeine. (People who drink alcohol are more likely to start smoking again after quitting.)
Be prepared for the challenge of withdrawal. Withdrawal symptoms often lessen after only 1 or 2 weeks of not smoking, and each urge to smoke lasts only a few minutes.
You can take steps to cope with withdrawal symptoms. If you feel like smoking, wait a few minutes for the urge to pass. Remind yourself of the benefits of quitting. Don't get overwhelmed—take tasks one step at a time.
If you relapse (slip and smoke after you've quit), consider what caused the slip. Were you stressed out or unprepared for a situation that you associate with smoking? Make a plan to avoid or handle this situation in the future.
Getting frustrated with your slip will only make it harder to quit in the future. Accept that you slipped, learn from the slip, and recommit to quit smoking.
If you start smoking regularly again, don't get discouraged. Instead, find out what you need to do to get back on track so you can meet your goals. Set a new quit date, and ask your family and friends to help you. Most people who smoke make repeated attempts to quit before doing so successfully.
Many smokers gain weight after they quit, but the average weight gain is 10 pounds or less. You can control weight gain with a healthy diet and physical activity. Remember the bright side—food smells and tastes better if you aren't smoking.
For more information about how to quit smoking, go to the National Heart, Lung, and Blood Institute's "Your Guide to a Healthy Heart." Also, go to the U.S. Department of Health and Human Services' Smoking & How to Quit Web page and the Centers for Disease Control and Prevention's Smoking and Tobacco Use Web page.
The NHLBI "Grand Opportunity" Exome Sequencing Project
Clinical trials are research studies that explore whether a medical strategy, treatment, or device is safe and effective for humans. To find clinical trials that are currently underway for Smoking and Your Heart, visit www.clinicaltrials.gov.
March 12, 2013
Benefits of quitting smoking outpace risk of modest weight gain
The improvement in cardiovascular health that results from quitting smoking far outweighs the limited risks to cardiovascular health from the modest amount of weight gained after quitting, reports a National Institutes of Health-funded community study. The study found that former smokers without diabetes had about half as much risk of developing cardiovascular disease as current smokers, and this risk level did not change when post-cessation weight gain was accounted for in the analysis.
The Heart Truth®—a national heart disease awareness campaign for women—is sponsored by the NHLBI. The campaign's goal is to give women a personal and urgent wakeup call about their risk for heart disease.
Every woman has a story to tell and the power to take action to protect her heart health. Share your story with other women on Facebook.
The Heart Truth campaign offers a variety of public health resources to help educate women and health professionals about women’s heart disease.
Learn more about key campaign events, activities, and resources at www.hearttruth.gov.
The NHLBI updates Health Topics articles on a biennial cycle based on a thorough review of research findings and new literature. The articles also are updated as needed if important new research is published. The date on each Health Topics article reflects when the content was originally posted or last revised.