How to Quit Smoking
Quitting smoking is the single most important thing you can do for your health.
Remember, it is never too late to stop smoking. If you need help or want to find a local quit smoking program, call 311.
Contents
What is Nicotine?
Nicotine is the drug in tobacco that affects the brain and produces a “feel good” effect – but it is also highly addictive. Research suggests that nicotine is as addictive as heroin, cocaine, or alcohol.
After nicotine enters the body through cigarette smoke, it travels through the bloodstream to the brain in approximately 10 seconds. Its effects last between 5 minutes and 2 hours. Nicotine increases dopamine levels in the brain, creating feelings of pleasure. It also increases the flow of adrenaline, which increases heart rate, blood pressure, respiration, and glucose levels in the blood.
Though nicotine acts as a stimulant, it also creates feelings of relaxation and calmness. It decreases appetite and raises metabolism, which cause some smokers to lose weight. As nicotine levels drop in the body, many smokers feel anxious, stressed, or depressed and will use tobacco to relieve these withdrawal symptoms.
History
First isolated as a chemical compound in 1828, nicotine occurs naturally as an oily liquid that burns and smells like tobacco when exposed to air. Tobacco is the main source of nicotine, though it is also found in much smaller amounts in tomatoes, green peppers, potatoes, and eggplants. In high concentrations, nicotine has been used in insecticides and in darts used to bring down elephants.
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Why should I quit?
If you are a smoker, quitting is the most important thing you can do for your health and the health of your family members. Most smokers want to quit and there are a variety of reasons why smokers are motivated to do so. Improving your overall health, protecting loved ones from second hand smoke, freeing yourself from addiction, decreasing the chance of premature death- all of these are great reasons to start thinking about quitting today! Keep reading to learn about these motivating factors and others!
10 reasons to quit
- Live a healthier life.
Smoking causes heart disease, stroke, lung and other cancers, and many other diseases. Your health starts getting better the minute you quit.
- Live a longer life.
Cigarettes really are eating you alive. Smokers killed by tobacco die about 14 years sooner than non-smokers.
- Be free of addiction.
Nicotine is one of the most addictive drugs known.
- Improve the health of people around you.
Second-hand smoke kills. It causes cancer, heart disease, and other illnesses. Children whose parents smoke are more likely to have bronchitis, asthma, ear infections, and pneumonia.
- Save money.
Smoking a pack a day costs more than $3,200 a year. You could do a lot with that cash.
- Feel better.
Get rid of your cough, breathe easier, and stop feeling sick all the time. Look better, too: quitters have younger-looking skin, whiter teeth, and more energy.
- Quality of life.
Your clothes, car, and home won't stink. Food will taste better.
- Have a healthy baby.
Babies of women who smoke are more likely to be sick or die, and to be born too small or too soon.
- Better sexual and reproductive health.
Men who smoke can have trouble getting and keeping an erection. Women who smoke have more difficulty getting and staying pregnant.
- Stop feeling like an outcast.
There are fewer and fewer places where smoking is allowed. Most smokers have already quit. You can, too.
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Health benefits of quitting smoking
| In 20 minutes |
• Your heart rate drops. |
| In 12 hours |
• The carbon monoxide level in your blood drops to normal. |
| In 2 days |
• Your ability to smell and taste improve. |
| In 2 to 3 weeks |
• Your heart attack risk begins to drop.
• Your circulation gets better.
• You can walk more easily.
• Your lung function improves. |
| In 1 month |
• Your coughing and shortness of breath decrease. |
| In 1 year |
• Your risk of heart disease is cut in half. |
| In 5 years |
• Your risk of stroke is reduced to that of a non- smoker. |
| In 10 years |
• Your risk of dying from lung cancer is about half that of a continuing smoker's.
• Your risk of developing cancer of the mouth, throat, and esophagus decreases. |
| In 15 years |
• Your risk of coronary heart disease returns to the level of people who have never smoked |
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How can I quit smoking?
Deciding you want to quit smoking is a step in the right direction. Sure, quitting can be hard but the truth is most NYC smokers have already quit and you can too! By fully preparing yourself for the quitting process, you may be more likely to succeed. Read the following tips for hints on to make your quit attempt a little bit easier!
10 ways to make quitting easier
- Prepare yourself.
Make a list of your reasons for quitting and read it often.
- Pick a quit date.
Get rid of ashtrays and lighters, and throw out all cigarettes.
- Have a smoke-free car and home.
It is healthier for others and will help you not smoke.
- Get support and encouragement.
Tell your family, friends, and coworkers that you are quitting, and ask for their support.
- Get a quit buddy.
Ask a smoker to quit with you, or find someone who has already quit who you can talk to for support.
- Notice what makes you want to smoke.
Alcohol, coffee, and stress can make you feel like smoking. So can seeing others smoke; ask smokers you know not to light up in front of you.
- Think About Using Quit Smoking Aids and Medications
The nicotine patch or gum, and medications such as Zyban (bupropion) and Chantix (varenicline) greatly reduce your cravings and can double or up to triple your chance of success. Talk to your doctor.
- Help yourself cope.
Drink a lot of water to help with cravings. Exercise to get rid of stress and improve your mood and health; a fast walk often does the trick.
- Get your mind off smoking.
Talk to a friend when you feel like smoking. Get busy with a simple task, eat a healthy snack, take a walk, or chew gum. Stay away from places and situations you associate with smoking.
- Stay away from that first cigarette.
Having even one can make you start up again. Cravings will decrease the longer you don't smoke.
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Quit Smoking Medication
Smokers who use quit smoking medication for 6 weeks or more are more likely to be successful. Many smokers relapse if they stop using medication too soon.
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Nicotine Withdrawal Symptoms
Many people have one or more of the following withdrawal symptoms when they stop using tobacco. Here are some tips for dealing with some of the most common symptoms:
- Depressed mood
- Exercise
- Ask a doctor if you are a good candidate for Wellbutrin
- Insomnia/sleep problems
- Avoid using medications too close to bedtime
- Avoid caffeine in the late afternoon or evening; choose chamomile tea
- Take a midday nap
- Irritability
- Take a few slow, deep breaths
- Soak in a hot tub
- Exercise
- Anxiety
- Meditate
- Exercise
- Talk to a friend
- Difficulty concentrating
- Take a break from whatever you're doing
- Take a walk
- Restlessness
- Take up a tobacco-free hobby; do something that doesn't remind you of smoking
- Increased appetite/weight gain
- Snack on healthy foods, such as fresh fruits and vegetables
- Drink plenty of water
- Exercise
- Ask your doctor if you're a good candidate for Zyban
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Nicotine Replacement Therapy
When quitting smoking, many people use nicotine replacement therapy (NRT) because it decreases nicotine withdrawal symptoms and can double the chance of quitting smoking successfully. NRT delivers nicotine to the body at a slower and steadier rate compared to smoking. The nicotine delivered in this way helps the smoker stop using cigarettes as a way to get nicotine. Although NRT is very safe, you should talk to your doctor before using it if you have had a recent heart attack, have an irregular heart beat, uncontrolled high blood pressure, are under the age of 18, or are pregnant. Some people use two different forms of NRT at the same time or use NRT with a non-NRT medication. Research has shown that combining different forms of smoking cessation medications can increase your success of quitting smoking.
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Nicotine Replacement Therapy Medications
and How to Use Them
While using NRT, if you experience fast heart beat, headache, or upset stomach, these could be signs of too much nicotine in your body. Stop using the NRT and talk to your doctor.
Nicotine Patch: You can buy this without a prescription. You put the patch on a clean, dry area of skin on your upper body that isn't covered with hair, such as your upper arm, back or side. Nicotine slowly enters your body throughout the day. If you smoke a pack a day (20 cigarettes), you could start with a 21 mg patch so that you would get about the same amount of nicotine that you're used to getting from your cigarettes. The patch comes in 7 mg, 14 mg, and 21 mg for 24 hours or 10 mg and 15 mg for 16 hours.
The most common side effects of the patch are skin irritation and vivid dreams. To avoid skin irritation and redness put the patch on a new area of your skin each day. To avoid vivid dreams do not sleep with the patch on.
Approximate cost: $4.00-$4.50 per day.
Nicotine Gum: You can buy this without a prescription. You chew the gum until you get a tingly sensation or peppery taste and then lodge it between your gum and cheek. The nicotine enters your body through your mouth lining. Avoid eating acidic foods 15 minutes before chewing the gum, and do not eat or drink while using it. The gum comes in 2 mg and 4 mg per piece. If you smoke a pack a day and you choose to use NRT gum only, you could start with a 4 mg dose and use the gum at regular intervals throughout the day. Some smokers use up to 24 pieces of gum each day.
The most common side effects are hiccups and mild mouth irritation.
Approximate cost: $6.25-$7.00 per day.
Nicotine Lozenge: You can buy this without a prescription. You suck the lozenge and the nicotine enters your body through your mouth lining. Avoid eating acidic foods 15 minutes before sucking on the lozenge, and do not eat or drink while using it. The lozenge comes in 2 mg and 4 mg. If you smoke a pack a day and you choose only to use the NRT lozenges, you could start with a 4 mg dose and use the lozenge at regular intervals throughout the day. Some smokers use up to 20 lozenges per day.
The most common side effect is mild mouth irritation.
Approximate cost: $4.00-$4.50 per day.
Nicotine Nasal Spray: You need a prescription from your doctor to get this medication. Use this as you would any other nasal spray. The nicotine enters your body through the lining of your nose. Talk to your doctor about proper use, dosage, and side effects.
Approximate cost: $5.00-$15.00 per day.
Nicotine Inhaler: You need a prescription from your doctor to get this medication. You puff on a nicotine cartridge that is inserted into a mouthpiece that looks like a cigarette filter. The nicotine enters your body through your throat lining. Talk to your doctor about proper use, dosage, and side effects.
Approximate cost: $6.00-$16.00 per day.
While using NRT, if you experience fast heart beat, headache, or upset stomach, these could be signs of too much nicotine in your body. Stop using the NRT and talk to your doctor.
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Nicotine Free Quit Smoking Medications
Zyban (Bupropion): You need a prescription from your doctor to use this. ZYBAN does not have nicotine. It reduces cravings and withdrawal symptoms. ZYBAN is a pill, and is taken twice a day. Talk to your doctor about proper use, dosage, and side effects.
Approximate cost: $3.00-$4.00 per day.
Chantix (Varenicline): You need a prescription from your doctor to use this. CHANTIX does not have nicotine. It reduces cravings and helps with withdrawal symptoms. Heavy smokers benefit most from this medication. It works by preventing nicotine from binding to receptors in the brain, which prevents the reward of smoking. CHANTIX is a pill and is taken twice a day. Talk to your doctor about proper use, dosage, and side effects.
Approximate cost: $3.00-$4.00 per day.
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Quit Smoking Programs
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Quit Smoking Programs by Borough (as of 9/08)
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Additional Resources to Help You Quit
