Steps to Quit Smoking

Steps to a Healthier Cleveland offers several resources for smokers hoping to quit:

  • Freedom From Smoking—This program, developed by the American Lung Association, is offered free to all City of Cleveland residents and employees. Click here for more information or call (216) 664-STEP (7837).
  • Ohio Tobacco QUIT Line—This FREE telephone service has helped thousands of Ohioans quit smoking, dipping or chewing tobacco. QUIT LINE callers are 5 times more likely to quit for good. Click here or call 1-800-QUIT-NOW.

10 tips to help you quit
1. Prepare yourself. Make a list of your reasons for quitting and read it often.

2. Pick a quit date. Get rid of ashtrays and lighters, and all cigarettes.

3. Have a smoke-free car and home. It is healthier for others and will help you resist smoking.

4. Get support and encouragement. Tell your family, friends, and coworkers that you are quitting and ask for their support. Remember, Steps to a Healthier Cleveland recommends several resources to help you quit:

5. Get a quit buddy. Ask a smoker to quit with you, or find someone who has already quit who you can talk to for support.

6. Notice what triggers cravings. Alcohol, coffee and stress can make you feel like smoking – so can seeing others smoke.

7. Consider using medications. The nicotine patch or gum and medications can double your chance of success.

8. Help yourself cope. Drink a lot of water to help with cravings. Exercise to relieve stress.

9. Get your mind off smoking. Get busy with a simple task, talk to a friend or take a walk. Avoid places and situations you associate with smoking.

10. Stay away from that first cigarette! Having even one can make you start back up. Cravings will lessen the longer you resist them.

(source: http://www.nyc.gov/html/doh/html/pr2007/pr087-07.shtml)

When you quit using tobacco, you feel the difference
  •  Within 20 minutes of quitting:
        Your blood pressure and pulse rate decrease.
  • Within 8 hours of quitting:
        Carbon monoxide and oxygen levels in your blood return to normal.
  • Within 1 day of quitting:
        Your chance of a heart attack decreases.
  • Within 2 days of quitting:
        You enjoy a better sense of smell and taste.
  • Within 1-9 months of quitting:
        Coughing, sinus congestion, fatigue and shortness of breath decrease.
  • Within 2 weeks - 3 months of quitting:
        Your circulation improves and lung function increases.
  • 1 year of quitting:
        The likelihood of a heart attack is cut in half.