You've probably heard the statistics.... cigarette smoking kills over 400,000 Americans every year. Smoking increases your risk of:

• lung cancer
• other forms of cancer, such as mouth, larynx, bladder, kidney and pancreas
• heart disease
• stroke
• other lung diseases, such as bronchitis, emphysema and COPD (chronic obstructive pulmonary disease)

Why Is It So Hard to Quit?

Smoking is habit-forming in many different ways. Physical dependency (chemical addiction) to nicotine is usually the hardest to overcome...according to government studies, for some people, nicotine is as addictive as heroin or cocaine. But it's never too late to quit! Even if you've been a smoker for years, if you quit NOW, the benefits start right away.

How Can I Quit?

Ex-smokers report the greatest success rate from the methods listed below...and studies show that your greatest chance of success comes from combining several methods.

Support groups, counseling People who have lots of support from family, friends or smoking cessation support groups are more often successful than those who "go it on their own." Do you have a friend or group of friends who also want to quit? Form a "buddy system" for encouragement and support. "Stop-smoking" classes are available through your health care provider and local hospitals...or through the American Cancer Society, the American Lung Association or the American Heart Association.

Nicotine replacement therapy or nicotine substitutes (nicotine patch, gum, nasal spray, inhaler) These products help control the urge to smoke by delivering nicotine into your system...without the harmful carbon monoxide, tar and other poisons in cigarettes. Talk to your health care professional about which form is best for you. The patch and gum are available at your pharmacy; a health care provider must prescribe the nasal spray or inhaler. It is important to follow the instructions carefully for best results, and in order to avoid side effects.
Your health care provider might also prescribe anti-smoking medication, which does not contain nicotine, but is used to cut down the craving and lessen the withdrawal symptoms.
 
Tips from Ex-Smokers

• Set a date to quit, and stick to it. 
• Choose a time period when you will be busy but not stressed.
• Change your habits. If you usually have a cigarette during your coffee break, go for a walk instead.
• Get rid of your cigarettes and ashtrays at home, at work, in your car.
• Tell people that you're trying to quit...their support and understanding can help. (Ex-smokers may especially be able to commiserate with you.)
• Try to figure out why you smoke, so you're aware of situations that could cause you to start again.
• Figure out the amount of money you spend per year on cigarettes you may be surprised how much you'll save!
• Drink lots of water to flush the nicotine from your system.
• Get plenty of exercise.
• If you slip up start again! 

Try to figure out what situations tempt you to smoke.... and stay out of situations where you might be tempted to have "just one." Some common "danger points" are: being around people who are smoking; stress and depression; and consuming alcoholic beverages.

Remember.... the health benefits begin as soon as you quit! According to the American Heart Association, after three years, your risk of heart attack returns to the same as a person who never smoked. And as your lungs heal, your risk of lung cancer drops also.

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