Congrats on your decision to quit smoking... again!
If you’re like a lot of people, you’ve tried quitting before. Whether you were smoke-free for a year or a day, every try brings you one step closer to quitting for good!
Why Quit?
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Ready to Quit
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Stay Quit
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Quit Calculator
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Why Quit?
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20 MINUTES
Great Start
20 minutes after quitting, blood pressure improves and pulse rate returns to normal.
72 HOURS
Getting Easier
After 72 hours, breathing gets easier and cravings start to lessen.
2 WEEKS
Feeling Better
Within a few weeks, your energy levels increase and circulation begins to improve.
3 MONTHS
Staying Strong
Within months, coughing and wheezing disappear as the lungs start to self-clean.
1 YEAR
Happy Heart
After 1 year of not smoking, risk of heart attack decreases by 50%.
5 YEARS
Mega Milestone
After 5 years smoke-free, risk of stroke is cut in half!
10 YEARS
Congratulations!
After 10 years, your risk of some serious health conditions is the same as someone who has never smoked.
Quitting smoking can increase your life expectancy up to 10 years and make it easier to enjoy life!
Ready to Quit
Set yourself up for success. Here are some tips to help you quit.
Make a List
Write down all the reasons you want to quit.
Understand Why You Smoke or Vape
Think about when, where, and who you smoke or vape with.
Make a Plan
Choose to do other things when you usually smoke or vape. Change your routine and avoid certain situations.
Get Support
Build a network of support. Tell friends, family, and coworkers that you’re quitting and let them know how to help.
Change Your Environment
Make your home and car smoke and vape-free. Get rid of vapes, cigarettes, lighters, and ashtrays.
Learn From Past Quit Attempts
What worked, what didn’t, and what will you do differently this time?
Set A Quit Date
Pick a date within the next 30 days, mark it on the calendar and stick to it.
Motivate Yourself
Quitting is hard. Positive thoughts and rewards will help!
Stay Quit
Healthy Ways To Deal With Cravings
Be Prepared for Snack Attacks Healthy snacks give you energy, prevent overeating and reduce cravings. Prep snacks like fruits, vegetables, and sunflower seeds and keep them on hand for the day.
Cut Back on Caffeine Caffeinated drinks can trigger cravings. Nicotine decreases the effects of caffeine, so when you quit, a coffee will hit you harder than usual. Drink less caffeine, drink more water, and get yourself a good night’s sleep!
Be Active Every DayRegular exercise helps to improve overall physical and mental health. It can distract you from cravings, lower stress, and improve energy and sleep.
A Slip Isn’t a FallIf you smoke or vape after quitting, don’t get discouraged. Each quit attempt gets you closer to quitting for good. Learn from mistakes and don’t quit quitting!
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The Four D's
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Distract Yourself
Instead of focusing on your cravings, find activities you enjoy. Walking, journaling or another hobby will help distract you from thinking about smoking or vaping.
Drink Water
Drink water to help with cravings, control your appetite, flush chemicals from your body, and to keep your mouth and hands busy.
Delay
Most withdrawal symptoms only last a few minutes. If you can put off your craving for just a little while, it will go away on its own. For more intense cravings, consider short-acting NRT such as the gum, lozenge, inhaler or mouth spray.
Deep Breathe
Help your body and mind relax by taking slow, deep, calming breaths. Take a break, breathe, and feel the stress (and cravings) fade away.
