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It's hard to stop, but with help and support, you can quit smoking. Become one of them by making a quit plan, using these steps: Why quit smoking? Understand why you want to quit and learn about the health benefits. What quitting feels like Learn what quitting will feel like. Know your triggers Keep a quit diary to learn what makes you want to smoke. Quitting methods Find out what tools and methods are available to help you quit. Write down your quit plan Learn how to develop a quit plan that will work for you.

Some people think smokeless tobacco chewing tobacco and snuff , pipes, and cigars are safe alternatives to cigarettes. They are not. Smokeless tobacco causes cancer of the mouth and pancreas. It also causes precancerous lesions known as oral leukoplakia , gum problems , and nicotine addiction. Pipe and cigar smokers may develop cancer of the mouth, lip, larynx, esophagus, and bladder. Those who inhale when smoking are also at increased risk of getting lung cancer as well as heart disease, chronic bronchitis, chronic obstructive pulmonary disease , and emphysema.

Using a hookah to smoke tobacco poses many of the same health risks as cigarette smoking. Secondhand smoke created by cigarettes, cigars, and pipes can cause serious health problems for family, friends, and even pets of smokers.

I'm so happy I stopped smoking

Secondhand smoke is especially dangerous for people who already have lung or heart disease. In adults, secondhand smoke can cause heart disease and lung cancer. In babies, it can increase the risk of sudden infant death syndrome SIDS , which is the unexplained death of a baby younger than 1 year of age. Children are also more likely to have lung problems, ear infections, and severe asthma if they are around secondhand smoke. No matter how old you are, all these health benefits are important reasons to make a plan to stop smoking. Many people need a few tries before they quit smoking for good.

If you slip and have a cigarette, you are not a failure.

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Common Cancer Myths and Misconceptions. Infectious Agents. On This Page What are some of the withdrawal symptoms associated with quitting smoking? What are some of the triggers for smoking? What can I do about nicotine cravings? What can I do about anger, frustration, and irritability? What can I do about anxiety? What can I do about depression?

Think positive

What can I do about weight gain? How can I start the day without smoking? How can I resist the urge to smoke when I'm driving or riding in a car? How can I enjoy a meal without smoking? Do nicotine replacement products relieve nicotine cravings and withdrawal symptoms? Are nicotine replacement products safe?

Are there products to help people quit smoking that do not contain nicotine? Are there alternative methods to help people quit smoking? How can I get help quitting tobacco?

How to quit smoking

What are some of the withdrawal symptoms associated with quitting smoking? Common withdrawal symptoms associated with quitting include the following: Nicotine cravings nicotine is the substance in tobacco that causes addiction. Anger, frustration, and irritability. Weight gain. Triggers may include any of the following: Being around smokers.

Starting the day.

What to expect when you quit smoking

Feeling stressed. Being in a car. Drinking coffee or tea. Enjoying a meal. Drinking an alcoholic beverage. Feeling bored. Here are some tips for managing cravings: Remind yourself that they will pass. Avoid situations and activities that you used to associate with smoking. As a substitute for smoking, try chewing on carrots, pickles, apples, celery, sugarless gum, or hard candy. Keeping your mouth busy may stop the psychological need to smoke.

Try this exercise: Take a deep breath through your nose and blow out slowly through your mouth. Repeat 10 times. Ask your doctor about nicotine replacement products or other medications. Here are some tips for managing these negative feelings: Remind yourself that these feelings are temporary. Engage in a physical activity, such as taking a walk. Reduce caffeine by limiting or avoiding coffee, soda, and tea.

Try meditation or other relaxation techniques, such as getting a massage, soaking in a hot bath, or breathing deeply through your nose and out through your mouth for 10 breaths. Here are some tips for managing anxiety: Remind yourself that anxiety will pass with time. Set aside some quiet time every morning and evening—a time when you can be alone in a quiet environment.

Engage in physical activity, such as taking a walk. Here are some tips for managing depression: Call a friend and plan to have lunch or go to a movie, concert, or other pleasurable event. Identify your specific feelings at the time that you seem depressed. Are you actually feeling tired, lonely, bored, or hungry? Focus on and address these specific needs.

Increase physical activity. This will help to improve your mood and lift your depression. Breathe deeply. Make a list of things that are upsetting to you and write down solutions for them. If depression continues for more than 1 month, see your doctor. Ask your doctor about prescription medications that may help you with depression. Studies show that bupropion and nortriptyline can help people with a past history of depression who try to quit smoking. Nicotine replacement products also help 5.

Nicotine Withdrawal Symptoms

Here are some tips for managing weight gain: Ask your doctor about the medication bupropion. Studies show that it helps counter weight gain 5. Studies also show that nicotine replacement products, especially nicotine gum and lozenges, can help counter weight gain 5. Because some people who quit smoking increase their food intake 6 , regular physical activity and healthy food choices can help you maintain a healthy weight. If weight gain is a problem, you may want to consult a nutritionist or diet counselor.

Here are some tips: Limit your contact with smokers, especially in the early weeks of quitting.

Five ways to quit smoking

Do not buy, carry, light, or hold cigarettes for others. Do not let people smoke in your home. Ask others to help you stay quit. Give them specific examples of things that are helpful such as not smoking around you and things that are not helpful like asking you to buy cigarettes for them. For example, think of how healthy you will be when all smoking effects are gone from your body and you can call yourself smoke-free. Also, add up how much money you have saved already by not purchasing cigarettes and imagine in detail how you will spend your savings in 6 months. Instead of reaching for your cigarettes in the morning, here are some tips: The morning can set the tone for the rest of the day.

Plan a different wake-up routine, and divert your attention from smoking.