The Basics
Quitting smoking is one of the most important things you will ever do. You will live a longer, healthier life. It will be time well spent with the people you love – your family and friends.
Smoking is the most preventable cause of death and disease in the United States. Smoking causes:
- Lung cancer
- 11 other types of cancer
- Heart disease
- Chronic Obstructive Pulmonary Disease (COPD)
- Pregnancy problems
- Sudden Infant Death Syndrome (SIDS)
- Lung disorders
- Gum disease
- Vision problems
Learn about your risk from smoking.
How can I stop smoking?
Start by taking this quiz to find out why you smoke. 
This will help you find the right quitting strategies.
There are many things you can try to help you quit.
- Change your routine.
- Learn new ways to manage stress.
- Eat healthy snacks instead of smoking.
- Get medicine from your doctor or pharmacy.
Knowing how addicted you are to nicotine can help you quit. Nicotine is a drug that causes cravings for cigarettes. Nicotine is just as addictive as heroin or cocaine.
Take this nicotine addiction test to find out how hooked you are.
You will feel better right away.
The benefits of quitting will begin as soon as you stop. Here are all of the ways you will feel better right away:
- You will breathe more easily.
- Your taste and smell will get better.
- You will have more energy.
- Your lungs will become stronger, making it easier to walk.
- Your stuffy nose and cough will go away.
What will quitting do for me?
Here are some of the benefits of quitting smoking that will help you live a longer, healthier life:
- Your chance of having a heart attack goes down.
- Your lungs can fight off infection.
- Your chance of dying from cancer goes down.
- Your blood pressure goes down.
- Your pulse, oxygen level, and body temperature return to normal.
- Your kids will have fewer ear and lung infections.
Plus, quitting smoking will save you a lot of cash. Use this calculator to see how much money you could be spending on something else.
Will quitting make me gain weight?
Many people worry about gaining weight when they quit smoking. But a lot of people don't gain any weight.
The average weight gain is usually small – less than 6 to 8 pounds. You can help avoid this by getting 30 minutes of exercise on most days of the week and eating healthy snacks.
Some people gain less weight when they use medicine to help them stop smoking. Learn how you can control your weight as you quit smoking.
Take Action!
Step 1: Call 1–800–QUIT–NOW for free support and to set up your quit plan.
Step 2: Talk to your doctor about medicines that can help you quit.
Step 3: Circle a quit date on your calendar.
Step 4: Make small changes like throwing away ashtrays in your home, car, and office so that you aren't tempted to smoke. Make your home and car smoke–free.
Here are some more tips to help you quit.
Write down your reasons to quit.
Make a list of all the reasons why you want to quit. Keep the list with you to remind yourself why quitting is worth it to you. Use this checklist or create your own.
Change your routine.
Changing your routine will help you break the smoking habit.
- Try taking a different route to work.
- Eat different foods or go for a walk. This is a perfect time to get active and eat healthy.
Be prepared for hard times.
Remember, the urge to smoke will come and go. Here are some ways to overcome it.
- Do something else with your hands like washing them, taking a shower, or washing the dishes. Try doing crossword or sudoku puzzles.
- Have healthy snacks ready, like carrots, sunflower seeds, apples, or sugar–free gum.
- Distract yourself with a new activity.
- Take several deep breaths to help you relax.
Break the connection between eating and smoking.
Many people like to smoke when they finish a meal. You can beat the urge if you get up from the table as soon as you are done eating.
Brush your teeth and think about the fresh clean feeling in your mouth. Try going for a walk after meals.
Deal with stress.
Manage stress by creating peaceful times in your daily schedule. Try new relaxation methods like deep breathing or lighting candles.
Stick with it.
It takes time to overcome addiction. When you stop smoking, you may feel:
You may even have trouble sleeping.
Most smoking relapses occur within the first 3 months. Drinking alcohol, depression, and being around other smokers can make it harder to quit. If you are finding it difficult, talk to your doctor about what medication or combination of medications might work best for you.
Don't give up! You are going to be a healthier person by quitting. Check out these tips on staying quit.