If you are having a medical emergency, call 911.

Smoking Increases Your Risk of These Conditions/Problems:

  • Heart disease
  • Cancer (lung, mouth, throat, stomach, cervical, bladder, pancreatic, esophageal and more)
  • Stroke
  • Emphysema
  • Chronic bronchitis
  • Pneumonia
  • Adverse pregnancy outcomes
  • Death from smoking
    • There are over 430,000 smoking-related deaths in the United States each year.
    • Almost one-in-five deaths is attributed to smoking.
    • Secondhand smoke is responsible for 3,000 lung cancer deaths each year and 37,000 heart disease deaths.

Is It Too Late to Prevent These Problems? What Happens After I Quit Smoking?

  • One year after quitting, your risk of heart disease reduces by half.
  • Three to five years after quitting, your risk of bladder, mouth and esophagus cancer reduces by half.
  • Fifteen years after quitting, your risk of heart disease is the same as if you never smoked.
  • Five-to-15 years after quitting, the risk of stroke is the same as if you never smoked.
  • Eleven-to-15 years after quitting, the risk of dying is almost the same as if you never smoked.

Getting Ready For the Quit Date

  • Tell your friends and what day you are quitting.
  • Identify a support system.
  • Mark your calendar to quit.
  • Post signs of why you want to quit around your home.

Day Before Quit Date

  • Clean and “freshen” the house and car.
  • Do laundry and take coats to the dry cleaner.
  • Throw out cigarettes, ashtrays, lighters and matches away from your home.
  • Make sure you have plenty of gum, sugarless candy, mints, toothpicks, straws, etc.

Habit Busters

  • Start to cut down on cigarettes slowly.
  • Change brands of cigarettes.
  • Switch to a different hand or side of the mouth.
  • Do not smoke automatically.
  • Use a delay tactic. Wait one-to-five minutes before having a cigarette.
  • Rate how much you really need each cigarette on a scale from one-to-ten. If the number is five or fewer put it away.
  • Change to a different smoking room, smoke outside only or only in the garage.
  • Change your routine.
  • Encourage having a clean-mouth taste and maintain it by brushing and using mouthwash frequently, including first thing in the morning.

On the Quit Date

  • Keep busy and plan activities.
  • Stay away from your favorite chair or room.
  • Eat meals in a different room.
  • Stay in non-smoking areas.
  • Go to the movies, exercise, take long walks or go bike riding.
  • Ask friends for help during rough times.
  • Buy a treat or do something special to celebrate.

Enforce Total Abstinence

  • This is a lifetime commitment.
  • Do not have “just one puff.”
  • If you slip just once, renew your commitment and remember that this time you CAN stay off cigarettes.

Managing Triggers

Drinking Coffee or Alcohol

  • Recognize that coffee and alcohol can trigger a craving to smoke.
  • Limit alcohol consumption.
  • Between sips of coffee or tea, take deep breaths to inhale the aroma. Breathe in deep and slow while you count to five. Then breathe out slowly, counting to five.
  • Try nibbling on healthy foods to keep your hands busy while you drink coffee or tea.
  • As you drink coffee or tea, get out the scratch pad and doodle or make plans for the day.
  • Try switching to decaf, or stop drinking coffee if quitting has made you irritable or nervous.
  • If you used to smoke with other coffee drinkers tell them you have quit smoking.

Getting Up in the Morning

  • Rinse your mouth with mouthwash as soon as you get out of bed.
  • Leave the table as soon as you eat breakfast.

Friends Who Smoke

  • Avoid them for a while.
  • Ask them not to smoke in front of you.
  • Post a “No Smoking” sign on your front door.
  • If you are with a group of people and others light up, excuse yourself and don’t return until they have finished.

Riding in Your Vehicle

  • Make a contract with yourself not to smoke in the car.
  • Chew gum, licorice or put something else in your mouth.

Boredom

  • Plan for more activities than you have time for.
  • For those empty minutes, make a list of things you like to do.
  • Don’t stay in the same place too long.
  • Carry a book, magazine or crossword puzzle for wait times and to keep your hands busy.
  • Listen to your favorite song or podcast.
  • Keep a rubber band around your wrist, or cell phone nearby, and play with them if you need something to do with your hands.
  • Go outdoors to places you do not associate with smoking.

Stress

  • Identify stress in your life. For example, your job, child, spouse, money or more.
  • Identify stress signals. For example, headaches, nervousness, trouble sleeping or more.
  • Create peaceful times in your schedule.
  • Use relaxation techniques, such as meditation, stretching and deep breaths.

Tips for Managing Nicotine Withdrawal

Coping With Cravings

  • Remind yourself the craving will pass.
  • Avoid places where people are smoking, like bars or casinos.
  • Ask friends not to smoke in front of you.
  • Keep your mouth occupied with toothpicks, straws, sugarless gum or candy.
  • Munch on carrots and celery sticks.
  • Brush your teeth often.
  • Get some exercise by taking a walk.
  • Call or visit a friend.
  • Play with children or pets.
  • Take some deep breaths for relaxation.
  • Take up a new hobby.

Dry Mouth/Coughing

  • Sip cold water or fruit juice.
  • Chew sugarless gum.
  • Suck on cough drops or sugarless hard candy.

Insomnia/Headaches

  • Avoid caffeine late in the day.
  • Try relaxation or meditation techniques before bed.
  • Take a warm bath or shower.

Constipation

  • Drink plenty of fluids.
  • Add fruit, vegetables and/or whole wheat grains to your diet.

Difficulty Concentrating

  • Plan your work load accordingly.
  • Avoid additional stress the first couple of weeks.

Fatigue

  • Take naps, if able.
  • Give the body time to heal.
  • Take short breaks from your desk at work.

Hunger

  • Drink water or low calorie drinks.
  • Eat low fat, low calorie snacks. For example, celery or carrots.

Irritability Caused by Nicotine Withdrawal

  • Take time for yourself.
  • Talk to a friend about how you are feeling.

Preventing Relapse

Proven Stress Reducing Techniques

  • Wake up 15 minutes earlier in the morning. Mishaps will be less stressful.
  • Don’t rely on your memory, keep lists.
  • Don’t procrastinate. Do your tasks early in the day so the rest of your day will be pleasant and anxiety free.
  • Plan ahead. Fill up the gas tank, stock food at home, etc.
  • If something doesn’t work right replace it or repair it before you quit smoking.
  • Be prepared to wait. Have a book or crossword puzzle handy.
  • Be thankful. For every one thing that goes wrong, there are probably 50 things that went right.
  • Avoid worriers. Make friends with non-worriers.
  • Organize your home and workspace to avoid stress of losing things.
  • Do one thing at a time and do not overwhelm yourself.
  • Delegate responsibility to others capable of performing the tasks.
  • Forgive and accept the fact that we live in an imperfect world.

Physical Work/Exercise

  • Physical work and exercise is one of the best ways to use up nervous energy or anger.
  • Find things that need to be done and keep busy.

Time For Yourself

  • Participate in a hobby or something you enjoy regularly, like gardening and more.
  • Get involved by volunteering or joining a community project.
    Play games or spend time with friends.

Four C’s of Predicting Success During Tobacco Cessation

Confidence

  • Confidence is the single best predictor of success.

Combination

  • Use a combination of strategies.
  • Don’t rely on luck.

Commitment

  • Make a 100 percent commitment to quit.

Change

  • Make lifestyle changes.
  • Avoid certain people, places and situations to prevent relapse.
  • Change your diet and increase exercise.
  • Find other ways to manage stress.

Reward Yourself for Not Smoking

  • Treat yourself on your quit day anniversary. The first day, each month, one year and then every following year.
  • Open up a new account and deposit money normally spent on smoking.

Please Remember to Keep All Appointments

If you must cancel your appointment, please give 24 hours notice.

Telephone appointments are still clinic appointments and are counted as no shows if not kept and are reflected as so in your chart.

Remember it is your responsibility to keep your appointment with the clinic and failure to do so will result in no medication refills and discharge from the Tobacco Cessation Clinic.

Congratulations on your choice to become tobacco free. We look forward to assisting you in meeting your goals and improving your overall health.

For more information, contact: (405) 948-4900 ext. 294 or 385.

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