Set Yourself Free

Effects of Quitting Smoking After:

20 minutes Blood pressure drops to a level close to what you had before your first cigarette. Temperature of your hands and feet increases to normal

8 hours

Carbon monoxide level in blood returns to normal

24 hours

Your chance of heart attack decreases

2 weeks to 3 months

Circulation improves. Lung function increases up to 30%

1 to 9 months

Coughing, sinus congestion, fatigue, shortness of breath decrease. Cilia in lung regain normal function, improving ability to clear mucous and reduce infection

1 year

Your chance of heart attack is cut in half

5 years
Risk of stroke is reduced to that of a non smoker’s

10 years
Risk of lung cancer is half that of a smoker’s. Risk of cancer of mouth, throat, esophagus, bladder, kidney and pancreas decrease

15 years
Risk of coronary heart disease is that of a non smoker’s

Possible Ways to Quit Smoking

1. Nicotine Replacement Therapy
A gum, patch, nasal spray, or inhaler. Works by providing a substitute source of nicotine, without other harmful components of cigarette. Helps smoker to cut back on cigarettes gradually.

2. Zyban
A pill available by prescription from your doctor. A non-nicotine drug that reduces symptoms of nicotine withdrawal. Also called Wellbutrin.

3. Cold Turkey

Stop smoking all at once! It is easier to do this if you smoke fewer than 10 cigarettes per day. Most ex-smokers who have done this have at least thought about it!
4. Gradual Withdrawal
This technique can help reduce the nicotine withdrawal symptoms. Ideas: Set a firm quit date–less than 4 weeks from start of cutting down. Smoke fewer cigarettes each day-get down to half the usual number, then quit by tapering down-decrease by one or two per day.

5. Stop-Smoking Support Groups
Call any of the following organizations for information:
  • American Cancer Society – 1-800-ACS-2345
  • National Cancer Institute – 1-800-4-cancer
  • American Heart Association – 1-800-AHA-USA1
  • American Lung Association – 1-800-LUNG-USA
  • Illinois Tobacco Quitline 1-866-QUIT-YES 1-866-784-8937

6. INTERNET chat lines

  • America’s On Line Clean Air Caf√©
  • Quitnet
  • Transformations

7. Other Methods

  • Acupuncture
  • Hypnosis
  • Vitamin Therapy
  • Herbal & Homeopathic remedies

Tips To help You…………

  • Think of how tobacco companies have manipulated you (and millions of others!)
  • Don’t despair if you slip! It usually takes more than one attempt to stop smoking. You learn something new each time, and it may make it easier next time!

Don’t Give Up!!!!!!