It may not be easy, but quitting tobacco is one of the best things you can do for your health.
Check out Maine’s new community for support to quit smoking. Find tools for quitting, hear stories of other Maine residents and find out how to encourage others to quit.
It is natural to have a fear of failing, but your chances of successfully quitting improve with every attempt.
75% of Maine adult smokers report that they want to quit, but find it overwhelming. Follow the steps below to improve your chances of quitting for good.
Are You Ready to Quit?
- Talk to your Doctor. Your healthcare provider can offer advice about quitting, including information about prescription medications and Nicotine Replacement Therapy such as the Patch, Gum or Lozenge.
- Have a plan. Being prepared and knowing what to expect are keys to success!
- Pick a quit date and share it with others. Enlist support from your family, friends, and co-workers. Having supportive people around you will help you if you are struggling.
- Cut back on your tobacco use before your quit date. Pay attention to when and where you smoke—this will teach you about your urges once you quit.
- Be prepared for temporary cravings. Have healthy snacks or gum on hand and/or carry around a game that can distract you until your craving goes away.
- Stay Busy. Find activities to keep you busy like walking, gardening or starting a project you’ve been thinking about. Start a new hobby that will keep you healthy and keep your mind off smoking.
- Using medications, such as nicotine replacement therapy (e.g. patches, gum, lozenges), and seeking help from counseling or community programs like the Maine Tobacco HelpLine will help increase your success.
- Save Money. Put all of the money that you would have spent on cigarettes into a fund and reward yourself with a nice present when the money has accumulated. Just think if you formerly smoked a pack a day, you could save over $2500 in a year!
- Worried about weight gain? Take walk breaks instead of smoke breaks and enjoy the fresh air. Consider joining a gym with your extra money. Even getting outside with your kids to play counts. Don’t forget the healthy foods- be sure to eat plenty of fruits, vegetables and whole grains instead of junk food and candy.
Consider the Positive Health Effects After You Quit
In 20 Minutes:
§ Blood pressure drops to normal.
§ Pulse rate drops to normal.
§ Body temperature of hands and feet returns to normal.
In 8 Hours:
§ Carbon monoxide level in blood drops to normal.
§ Oxygen level in blood increases to normal.
In 24 Hours:
§ Chance of heart attack decreases
In 48 Hours:
§ Nerve endings start regrowing.
§ Ability to smell and taste is enhanced.
In 2 weeks to 3 Months:
§ Circulation improves.
§ Walking becomes easier.
§ Lung function increases up to 30%.
In 1-9 Months:
§ Coughing, sinus congestion, fatigue, shortness of breath decrease.
§ Cilia regrow in lungs, increasing ability to handle mucus, clean the lungs, and reduce infection.
§ Body’s overall energy increases.
In 1 Year:
§ Excess risk of coronary heart disease is half that of a smoker.
In 5 Years:
§ Lung cancer death rate for average former smoker (one pack per day) decreases by almost half.
§ Stroke risk is reduced to that of a nonsmoker 5-15 years after quitting.
§ Risk of cancer of the mouth, throat, and esophagus is half that of a smoker’s
In 10 Years:
§ Lung cancer death rate similar to that of nonsmokers.
§ Precancerous cells are replaced.
§ Risk of cancer of the mouth, throat, esophagus, kidney and pancreas decreases.
In 15 Years:
§ Risk of coronary heart disease is that of a nonsmoker.
*Source: American Cancer Society and Centers for Disease Control and Prevention.
Information and Resources:
The Quit Link- The Maine Community of Online Support to Quit Smoking
Become an Ex - Re-learn life without smoking! Online Smoking Cessation