Frequently Asked Questions

Why should I quit smoking?

You will live longer and feel better once you stop smoking. Quitting will lower your chances of having a heart attack, stroke, or cancer, and the people you live with, especially children, will be healthier. If you are pregnant, you will improve your chances of having a healthy baby, and you will have extra money to spend on things other things like a gym membership, CDs, clothes and much more!

What is the first thing I need to do once I’ve decided to quit smoking?

You should set a 'quit smoking' date. This is the day when you will break free of your tobacco addiction. Then, consider visiting your doctor or other health care provider before the 'quit smoking' date. She or he can help by providing practical advice and information on the strategies and aids that are best for you.

I’ve tried to quit smoking before and it didn’t work. What can I do?

Remember that most people try to quit smoking at least 2 or 3 times before they are successful. Review your past attempts to quit. Think about what worked—and what didn’t—and try to use your most successful strategies again.

Some of my friends and family are smokers. What should I do when I’m with them?

Tell them that you are quitting, and ask them to assist you in this effort. Specifically, ask them not to smoke or leave cigarettes around you.

What are withdrawal symptoms and will I experience them?

The majority of people who have been smoking regularly will likely experience one or two withdrawal symptoms. These may include:

Irritability, coughing, dry throat, insomnia, fatigue, dizziness, anxiety, depression, and hunger.

Keep in mind that these symptoms are the result of you doing good for your body and are setting yourself toward better health. Tell others about what you are feeling and always reach out for support when cravings come.

Will I gain weight if I stop smoking?

Many people who are considering quitting smoking are very concerned about gaining weight. Not everyone gains weight when they stop smoking. Among people who do, the average weight gain is between 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight—30 pounds or more.

When smokers quit, they may gain weight for a number of reasons. These include:

• Feeling hungry - Quitting smoking may make a person feel hungrier than usual. This feeling usually goes away after several weeks.
• Having more snacks and alcoholic drinks - Some people eat more high-fat, high-sugar snacks and drink more alcoholic beverages after they quit smoking.
• Burning calories at normal rate again - Smoking cigarettes makes the body burn calories faster. After quitting smoking, the body’s normal rate of burning calories returns. When calories are burned more slowly again, weight gain may take place.

Can I avoid weight gain?

To help yourself gain only a small amount or no weight when you stop smoking, try to get regular moderate-intensity physical activity, limit snacking and alcohol consumption, consider using medication and nutritional aids to help you quit smoking, and most of all accept yourself for who you are. The benefits of giving up cigarettes far outweigh the drawbacks of adding a few pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting.

I like to smoke when I have a drink. Do I have to give up both?

It’s best to avoid drinking alcohol for the first 3 months after quitting smoking because drinking lowers your chances of success at quitting. It helps to drink a lot of water and other nonalcoholic drinks when you are trying to quit.

What Can I Do to Avoid the Temptation of Smoking?

• If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation.
• For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.
• Until you are confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking is not allowed.
• If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.

What Can I Do When a Serious Craving Occurs?

• Keep oral substitutes handy–try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
• Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.
• Take a shower or bath if possible.
• Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
• Light incense or a candle instead of a cigarette.
• Never allow yourself to think that "one cigarette won't hurt"–it will.

What should I do if I need more help?

Get individual, group, or telephone counseling. The more counseling you get, the better your chances are of quitting for good. Programs are given at local hospitals and health centers. Call your local health department for information about programs in your area. Also, talk with your doctor or other health care provider.