Stop Smoking

Reduce Your Chances of Returning to the Hospital

No matter how long you’ve been a smoker, it’s never too late to quit this unhealthy habit. The benefits start right away and last a lifetime:

• 20 minutes after quitting, your heart rate and blood pressure drop.
• 2 weeks to 3 months after quitting, your circulation improves and your lungs work better.
• 1 year after quitting, your risk of heart disease is half that of a smoker.
  
• 2 to 5 years after quitting, your risk of mouth, throat, esophagus, and bladder cancers is cut in half, and your risk of stroke is the same as a nonsmoker's.
  
• 10 years after quitting, your risk of lung cancer is half that of a smoker.
• 15 years after quitting, your risk of heart disease is the same as a nonsmoker’s.
  

More Benefits

When you quit smoking, you:

• save money
• breathe better and cough less
• have whiter teeth and fresher breath
• set a good example for your loved ones
• reduce your chances of being hospitalized

Cigarette smoking is the #1 preventable cause of death in the U.S. Quitting is hard, but you can do it. There are now more former smokers than current smokers nationwide.

Ready, Set, Quit!

Now that you’ve decided to quit, take it one day at a time. Write down why you want to quit and read it every day. Be prepared to have nicotine cravings. They usually pass soon, so wait them out. When a craving hits, take a walk, call a friend, or do something else you enjoy.

Download a Quit App

Using an app on your phone is a convenient way to track your smoking patterns, provide daily motivation, and help set quitting goals. Download a quit app from smokefree.gov or another trusted health organization.

Here’s How You Can S.T.A.R.T.

Set a quit date. Make a commitment to yourself. Write down why you want to quit and read it every day.

Tell your family, friends and coworkers that you plan to quit, and ask for their support.

Anticipate the challenges you’ll face.

Remove cigarettes and other tobacco products from your house, car and workplace.

Talk to your doctor about getting help to quit—including counseling, medicines or products that can help, and other tools and resources like those found at the sites below:

• American Cancer Society: www.cancer.org
• National Cancer Institute: www.smokefree.gov
  

E-cigarette devices are used to breathe in an aerosol containing nicotine. It’s also known as vaping. E-cigarettes are not a safe alternative to tobacco cigarettes—the chemicals in the aerosol can cause lung damage and lung disease.