Congratulations to all who have quit smoking! Keep up the good work and stay strong!
Is it time for you to quit smoking? Smoking is a habit. You will need to change the habits you associate with smoking.
Feel good about yourself! It’s time to start thinking of yourself as a nonsmoker. One way to do that is to remind yourself of all the good reasons for quitting:
- I feel better.
- My health is improving.
- I’m saving money.
- I’m in control of my life.
- I’m setting a better example for my family.
IT IS NEVER TOO LATE!
As soon as you snuff out that last cigarette, your body will begin a series of physiological changes:
- Within 20 minutes… blood pressure, body temperature and pulse rate will drop to normal.
- Within 8 hours… Smoker's breath disappears.
- Within 48 hours… Ability to taste and smell improves.
- Within 3 days… Breathing is easier.
- Within 1-3 months… Circulation improves. Walking becomes easier.
- Within 1 year… Excess risk of coronary heart disease is half that of a person who smokes.
- Within 2 years… Heart attack risk drops to near normal.
- Within 15 years… Risk of coronary disease is the same as a person who has never smoked.
To help you avoid gaining weight, find other ways to help yourself when you think you are hungry. If you have recently quit smoking, then you may be having an issue of controlling your weight. Many people tend to gain weight after giving up smoking since you start to burn calories a little more slowly and food tastes better.
If you find yourself snacking more, try to walk or exercise more to burn the extra calories.
To join the non-smoking ranks, call the Wellness Center at (386) 917-5125 to sign up for the next Smoking Cessation class.
Anyone can quit smoking. It doesn't matter about age, health or lifestyle. The decision to quit and your success are greatly influenced by how much you want to stop smoking.
Tell yourself you won't smoke today, and then don't. Even one nonsmoking day is a break for your heart and lungs. Remember that practice makes perfect. You can do it!
Keep a diary for when and why you smoke to learn how to attack hard times and urges. Remember, urges will only last 3-5 minutes and will pass.
Keep busy and get your mind off smoking.
Seek out the company of non-smokers and go for a walk.
Only worry about today; tomorrow will take care of itself. Get through today without smoking.
When you are challenged by a strong urge to smoke, take a few deep breaths and remember your determination to be free.
Cut down on the number of cigarettes you smoke each day. There are many ways to do it. Smoke only half a cigarette each time. Or, only smoke during the even hours of the day.
Clean out ashtrays and start putting them away one by one. Also clean other things that smell like smoke such as drapes, carpet and car.
Reward yourself for being smoke-free with a piece of heart healthy dark chocolate.
Instead of grabbing a cigarette, grab a loved one and give them a smoke-free kiss.