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Quitting Tips…

Set a firm quit date…but make sure it’s no longer than four weeks from the time you begin to cut down.
Smoke fewer cigarettes each day…until you smoke half the number you usually smoke. Then stop smoking altogether.
Take fewer and smaller puffs from each cigarette that you do smoke.
Switch brands frequently…it helps break the feeling that your chosen brand is your “best friend”.
Give up your “favorite” cigarettes first…the one after meals (brush your teeth and use a mouthwash afterwards), the one while you drive (thoroughly clean your car out, including the ashtray, and then when you quit, put the money that you would have spent on cigarettes in your car ashtray every day), and the one when you talk on the telephone.
Keep “mouth toys” handy: lifesavers, gum, straws and carrot sticks can help.
Give yourself a treat for stopping. Go to a movie, go out to dinner or buy yourself a gift.
Be prepared to feel the urge to smoke. The urge will pass whether or not you smoke. Use the FOUR Ds to fight the urge:
• Delay
• Deep Breathing
• Drink Water
• Do Something Else

After Quitting…

  • 20 minutes after quitting…
    blood pressure and pulse rate drops to normal, and temperature to hands and feet return to normal.
  • 8 hours after quitting…
    carbon monoxide level in blood drops to normal and oxygen level increases.
  • 24 hours after quitting…
    the chance of heart attack decreases.
  • 2 weeks/3 months after quitting…
    circulation improves and lung function increases up to 30%.
  • 1 to 9 months after quitting…
    coughing, sinus congestion, fatigue and shortness of breath decrease; cilia regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs and reduce infection.
  • 1 year after quitting…
    the chance of having a heart attack is cut in half.
  • 5 years after quitting…
    stroke risk is reduced to that of a nonsmoker.
  • 10 years after quitting…
    lung cancer death rate is about half that of a continuing smoker’s. Risk of cancer of the mouth, throat, esophagus, bladder, kidneys, and pancreas decreases.
  • 15 years after quitting…
    coronary heart disease risk is that of a nonsmoker.

Tobacco Free Action Coalition of Ulster County
741 Grant Avenue, Lake Katrine, NY 12449
845-943-6070 • Fax 845-943-6080 • Email