Tips to become and remain smoke- and tobacco-free

If you quit smoking or stop using other tobacco products, you will improve your overall health and your lifespan may increase by up to 10 years.

How do I quit?

Talk to your doctor about how to stop smoking, using smokeless tobacco products, or nicotine delivery devices.
Look for an educational/support program in your county (listed in the right column).
Ask your doctor about using over-the-counter FDA approved nicotine replacement therapy (NRT) or prescription medications to help you quit. Nicotine delivery devices (e-cigarettes/vapers) are not FDA approved and are not a recommended alternative to smoking or smokeless tobacco.

Set your quit date and stick to it! Pick a day that you will easily remember (anniversary, birthday, etc.).
Invest your tobacco money in nicotine replacement products until you are comfortably tobacco free.
Throw away all tobacco-related items.
Plan how you will deal with tempting situations.
Exercise every day; the chemicals released will make you feel better.
Practice stress management techniques – slow, deep breathing will calm you. A craving lasts only 10 minutes!
Eat healthy!

The benefits of quitting start right away and keep improving the longer you go without smoking or using smokeless tobacco:

20 minutes: blood pressure and pulse return to normal
2 days: ability to smell and taste begins to improve as damaged nerves start to regrow
2-3 weeks: circulation and lung function improves
1-9 months: decreased cough, congestion and shortness of breath; less tired
1 year: risk of heart attack decreases by half
5 years: risk of lung cancer decreases by half; risk of stroke becomes the same as a non-smoker