Congratulations on being a nonsmoker! If you've quit within the past six months, you're probably still developing this new habit. After all, it took time to learn to smoke, so it will take some time to unlearn.
If you find yourself tempted:
- Remind yourself how far you've come and how hard it was to get there - think about what it would be like to have to go through that again.
- Remind yourself of your reasons for quitting and all that you would be giving up.
- Remind yourself that this craving is temporary, and if you choose to wait it out, you can continue to enjoy the benefits of being a nonsmoker.
If you have quit very recently and are experiencing withdrawal symptoms, try to visualize all of the good things that are happening to you physically. The day you had your last cigarette, your body began healing itself:
- 20 minutes after quitting, your blood pressure dropped to your pre-cigarette level.
- 8 hours after quitting, the carbon monoxide in your blood returned to normal.
- 24 hours after quitting, you lowered your chances of having a heart attack.
In the months and years to come, your body will continue to recover:
- 2 weeks to 3 months after quitting, your circulation will improve and your lung function will increase (try taking the stairs now!).
- Within 9 months after quitting, you'll experience less coughing, sinus congestion, fatigue and shortness of breath.
- 1 year after quitting, your risk of coronary heart disease will be about half of what it would have been if you had continued to smoke.
- 5 years after quitting, your risk of stroke will be substantially reduced: within 5 to 15 years after quitting, it becomes about the same as a nonsmoker's.
- 10 years after quitting, your risk of dying from lung cancer will be about half of what it would have been if you had continued to smoke. Your risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas will also decrease.
- 15 years after quitting, your risk of coronary heart disease will be the same as a nonsmoker's.
You can expect improvements socially as well:
- You'll be in control - cigarettes will no longer control you.
- Your self-image and self-confidence will improve.
- Family and friends will be proud of you.
- You'll be a healthier parent for your children, and probably enjoy a longer future with them.
- You'll have lower life insurance premiums, and have more money to spend on other things.
- You'll be comfortable in public places where smoking is not appreciated or allowed.
Quitting is not an easy process. But if you have support, and if you are determined to manage any setbacks and get right back on track, you're on your way to a richer, fuller, longer life.
Setbacks
If you've slipped-up in your quitting process, there's good news: you don't need to start all over again!
If it happened recently (within the last 24 hours): It's a small setback and nothing more. Don't be too hard on yourself - you need to stay positive. Decide to get back on track now. Don't let all of your efforts go to waste. Remember that you've already reduced your physical dependence on nicotine (particularly if you've gone a week or more without smoking) - the worst is over.
If it happened a while ago: Consider it part of the quitting process. Use this as an opportunity for learning. You're in a better position to quit now than you were the last time you tried. Everyone who slips up can learn from what happened:
Identify the trigger: Ask yourself: What made me smoke? How did it happen and why? What could I do to deal with the situation next time? Come up with a plan. Decide now how you will deal with that situation the next time.
The key is to pick up where you left off and get on with not smoking.
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