6 Steps to Quitting Smoking

Smoking doesn’t just affect your lungs — it can harm almost every organ in your body. Statistics show that one out of every five deaths in the United States is related to smoking. This habit can lead to a wide range of serious health conditions, including:

• Heart disease
• Lung disease
• Chronic obstructive pulmonary disease (COPD)
• Stroke
• Cancer
• Diabetes

Benefits of Quitting Smoking

“Quitting smoking is a significant step you can take to improve your health and overall well-being,” says Karin Podolski, MSN, MPH, RN, director of Community Health Services at Northwestern Medicine.

There are many benefits that come from smoking cessation. When you quit smoking, you:

• Reduce your risk of premature death
• Reduce your risk of many life-threatening health issues
• Improve your reproductive health

Quitting smoking also has important benefits for pregnancy. It can improve the health of expectant mothers and their babies.

Smoking isn’t just a physical habit either. It’s a psychological dependence that affects behavior, mood and emotions. “Quitting smoking also empowers you mentally by breaking free from addiction and gaining control over your choices,” adds Podolski.

The Timeline of Benefits

The benefits of quitting smoking start sooner than you might think.

“The benefits of quitting smoking begin almost immediately after your last cigarette,” explains Podolski. “Within 20 minutes, your heart rate and blood pressure begin to drop.”

But that’s just the beginning. Podolski outlines the timeline of benefits:

• Within a few days: The carbon monoxide level in your blood drops to normal.
• Within two weeks: Your lung function improves.
• Over time: Your lungs start to heal, and your risk of heart disease, stroke and cancer significantly decreases.

Kicking the Habit

Here are six steps for successfully breaking the habit:

1. Make a plan. Counseling and medication are more effective than going cold turkey. Consult your physician for the best plan for you.
2. Set expectations. When discussing your plan, set expectations for possible withdrawal and other potential setbacks. Nicotine-replacement therapy (NRT) can help reduce these symptoms without the harmful toxins.
3. Know your triggers, and try to avoid them. Having an awareness of what makes you want to smoke can help you quit. Triggers can be emotional like stress or loneliness, or related to an activity or pattern like going to social events with other smokers, drinking alcohol, driving or watching TV.
4. Join a smoking cessation program.These programs, led by trained professionals, provide a step-by-step plan on how to quit, information on NRT and more. If you’re looking for help, Northwestern Medicine smoking cessation programs (search “smoking”) can provide support.
5. Be patient with yourself.It may take several attempts before you successfully quit smoking. Understand it takes time, and there might be triggers that are particularly difficult to overcome.
6. Get support.Enlist the help of family and friends. You can also seek online support groups, like SmokefreeUS, or use text alerts, mobile apps and other resources like the Illinois Tobacco Quitline. 

Smoking cessation is hard, but it’s possible — and worth it. “By quitting smoking, you can add years to your life, enhance your quality of life and set a powerful example for those around you,” says Podolski. “Ultimately, it’s a decision that not only protects your future but also improves your present.”