Health ResourcesReasons 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
