You don't have to wait weeks or months to see the benefits of quitting smoking...recovery begins within 20 minutes of the last puff! Within 8 hours carbon monoxide and oxygen levels return to normal. Within 48 hours nerve endings start regrowing; sense of smell and taste are enhanced. Within 2 weeks circulation improves and in 3 months walking becomes easier.


Commit yourself to stopping. This is a key to success. Smoking is not only a powerful addiction but also a habit --- that means you don't have to smoke. It's something you learned to do and is probably an integral part of your life. You can become free of smoking by learning more about your habit and by planning ways to deal with both your physical and emotional ties to it.

• Pick a quit day, mark it on your calendar and tell everyone you are going to stop smoking as of that day.
• Write down when, where and why you smoke. Reviewing this will allow you to recognize which smoking situations are most important to you. What can you do instead?
• Plan ways to deal with situations where you smoke your most important cigarettes. You may need to break your routine by hanging out in nonsmoking areas, avoiding caffeine and alcohol, or taking a walk during your break. What triggers you to smoke? Avoid these situations and figure a plan to deal with them when they arise.
• Discuss nicotine replacement therapy options with your health care provider.
• Decide how your family and friends fit into your plan. Tell them that you quit and want their support. Ask them to be understanding if you are irritable for a while.
• Empty you house, office and car of everything related to cigarettes: ash trays, lighter, matches, and, of course, cigarettes! Air out these places to get rid of the cigarette smell.

Figure out what triggers your urge to smoke --- alcohol, anger, being with smokers, boredom, coffee, driving, eating, frustration, parties, stress, TV. Try to avoid those triggers and make a plan to deal with them when you encounter them.


When you first quit, you may feel worse than when you smoked. Actually, your body is ridding itself of the poisons in cigarette smoke and you should feel better in a week or two. Your cigarette craving will lessen within five minutes whether or not you smoke. Use the 5 D's until the urge passes.

• Deep Breathe. Relax and take deep, slow breaths.
• Drink Water. It flushes the nicotine from your body.
• Delay. Don't give in to the urge.
• Do something else. A change of activity may take your mind off your craving. Chew gum, or carrot sticks, keep your hands and mouth occupied.
• Discuss it with a friend or family member. It can make you feel less alone and provide reinforcement.

Stress is one of the main reasons people start smoking again. The difference between feeling good about quitting and losing your mind could be a few simple "DOs:".

• Tackle unpleasant things first. The rest of your day will be more enjoyable.
• Say "no" when you need to. You can't do everything for everybody.
• Simplify your life. You'll have more time to enjoy it.
• Avoid sitting for long periods. Stretching is rejuvenating.
  
• Get enough sleep. You'll be better prepared to deal with everything.
• Learn and do deep breathing exercises. They can be done anywhere.
• Pursue activities you enjoy. You won't feel cheated.
• Lead a healthy lifestyle. Exercise and eat well by avoiding caffeine, sugar and junk food.
• Get a massage. Make an appointment with acupressurists Betty Ko, Collin Tse or Naomi Kitajima.
  

Limit snacking by eating healthy, regular meals. Keep nutritious snacks such as raw fruit, vegetables, and unbuttered popcorn nearby. Drink plenty of water and low-calorie, caffeine-free beverages. Avoid caffeine because it: is a stimulant; may make you feel edgy or nervous while going through withdrawal; is strongly associated psychologically with smoking. Avoid alcohol because it: is also strongly associated with smoking; is metabolized as fat.


There is a proven link between exercise and feeling better. Build moderate exercise into your daily routine to burn unwanted calories and to help reduce tension and stress. You will feel more relaxed and alert rather than exhausted and vulnerable. Progress is made every minute you stick with it! Take the stairs, walk during your breaks, park farther away from entrances, join a gym or soccer/basketball league, make a plan you enjoy.


When you quit, you're doing something great and you deserve a reward! Treat yourself to a movie or new CD or something else --- and pay for it with the money you used to spend on cigarettes.


If you should give in to the urge to smoke in the next few weeks or months, it's important that you don't react negatively or feel that you have failed. You're overcoming a powerful habit and addiction. Getting it right takes time.

• View slip-ups as an opportunity to learn. You can do it! Think positively.
• Review your quitting plan for problem areas and adapt your plan as needed.
• Don't be fooled into thinking just one cigarette won't hurt. One leads to more and then you are right back where you started.
• Seek support from friends, coworkers, family, and other ex-smokers.
• Keep reminding yourself why you quit. It's hard work to break the habits for good.
  
• Practice your coping strategies.
• Reward yourself for your successes.

Foothill College Health Services is a great place to start your program. There is also California Smokers' Helpline 1-800-NO-BUTTS and the American Lung Association 1-800-LUNG-USA.


CDC's How to Quit page (link)
Tobacco.org's tips page (link)
The Virtual Office of the Surgeon General (link)

"There's virtually no limit to the amount of money we will spend."

Philip Morris spokesperson Karen Daragan

Tobacco Political Action Committees (PAC's) gave political parties and members of Congress, over $20 million from 1986 to 1995.

Funding provided by
Santa Clara County Public Health Dept. Tobacco Prevention and Education Program and the Tobacco Control Coalition

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