Tools for Quitting

Reasons to Quit

What Smoking Does to Us

Smoking causes 1 out of every 5 deaths in US
On average smokers die 7 - 8 years too early
More than 440,000 deaths in the US each year are from smoking-related illnesses, according to the National Cancer Institute

What Smoking Costs Us*

*Based on 52 weeks in a year

$3 a pack @ 5 packs a week = $780 a year
$3 a pack @ 10 packs a week = $1560 a year
$5 a pack @ 5 packs a week = $1300 a year
$5 a pack @ 10 packs a week = $2600 a year

Why Do Smokers Keep Smoking?

Smokers need the nicotine in cigarettes. They are addicted to nicotine.
People often smoke when they are stressed, bored, or angry.
Smoking also becomes a habit.

Ending the Addiction

The nicotine patch, gum or spray can increase your chance of quitting
Medications (pills) can help smokers to quit. A smoker starts taking the pills a week or two before their quit date.

Tips for Quitting

The 5 D's Can Help

Drink water.
Deep breathe.
Do things to stay busy.
Delay each cigarette 3 to 5 minutes.
Discuss feelings with family and friends.

Withdrawal Symptoms and Activities that Might Help

Symptom	Activity
Dry mouth; sore throat, gums, or tongue	Sip ice-cold water or fruit juice, or chew gum
Headaches	Take a warm bath or shower. Try relaxation or meditation techniques.
Trouble sleeping	Don't drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.
Irregularity	Add roughage to your diet, such as raw fruit, vegetables, and whole-grain cereals. Drink 6-8 glasses of water a day.
Fatigue	Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a chance to begin to heal itself over a couple of weeks.
Hunger	Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks.
Tenseness	Take a walk, soak in a hot bath, and try relaxation or irritability meditation techniques.
Coughing	Sip warm herbal tea. Suck on cough drops or sugarless hard candy.

Sourced from:
Fox Chase Cancer Center, Philadelphia, "Quitting Times: A Magazine for Women Who Smoke"
National Cancer Institute, "Clearing the Air: How to Quit Smoking" 1993
Louisiana Campaign for Tobacco-Free Living, "Guide to Quit Smoking"
Mary Calvagna, MS, "Tips to Help You Stop Smoking" 2008