If you have been considering quitting smoking and just don’t know where to start, that’s normal. Quitting smoking can be one of the most challenging things for a person to overcome. Over time, a smoking habit builds strong physical and social dependencies, which are very difficult to break. However, with the right strategies and preparation, you can finally quit smoking for good.
Why Is Quitting Smoking So Hard?
Of the 70% of smokers who want to quit, only 40% actually attempt to, likely because they are aware of how challenging this process is. Many people struggle to quit smoking because their body develops a psychological and physical dependence on nicotine. In fact, the withdrawal symptoms from nicotine can be more powerful than those of narcotics. Furthermore, longer and more frequent nicotine use intensifies the difficulty of quitting.
Smoking can also have strong social and emotional ties, linking the habit to many events and activities. This may cause doubts in those who want to quit, but do not want to lose out on their social life.
What Happens to Your Body After You Quit?
As soon as 20 minutes after you quit smoking, changes start to happen in your body that can improve your health and well-being:
- 20 Minutes After Quitting: Your blood pressure and heart rate decrease, while the body temperature of your hands and feet increase. This means your blood circulation is slowly returning back to normal, ensuring that all parts of your body are receiving sufficient blood flow.
- 8 Hours After Quitting: The carbon monoxide and oxygen levels in your body return to normal. Carbon monoxide is a chemical in cigarettes that pushes out the oxygen in your blood, meaning your brain and muscles are regularly not getting the oxygen they need. Now that your oxygen levels have regulated, your brain can start to function normally again, and your heart won’t be strained to push oxygen throughout your body.
- 48 Hours After Quitting: Your ability to taste and smell is enhanced. This is because the nerve endings in your nose and mouth that were damaged from smoking are beginning to heal.
- 1-9 Months After Quitting: Coughing, sinus congestion, fatigue, and shortness of breath all start to decrease. At this time, your lungs are busy clearing out all of the mucus and other waste products deposited there because of smoking. During this time, even if you still cough, the coughs are productive as they are removing waste stored in your lungs.
- 5-15 Years After Quitting: The toxins in cigarettes cause your arteries and blood vessels to tighten, putting you at risk of stroke, and heart disease. After a few years of quitting smoking, your body reverses the effects of these toxins enabling your arteries and blood vessels to expand to their normal size. This helps drastically reduce your risk of stroke and heart disease.
Though quitting makes you feel better within the first few days, as more and more nicotine gets released out of your body, you may actually start feeling worse (especially within the first 48 hours). These are called withdrawal symptoms. Early in your recovery you may find that you feel anxious and dizzy, have headaches, and feel bored or depressed. If you have asthma, you may even feel that your symptoms are getting worse. Remember, these symptoms are temporary and will eventually disappear as you progress through your recovery.
How Do You Get Started?
Getting started on your journey to quit smoking can be very daunting. Following these 4 tips can help make the process easier:
- Set a Quit Date: Choose a time frame, typically within the upcoming 10 days to a month, then pick a meaningful date within that time frame. Make this date something you can look forward to, like a birthday, or a wedding.
- Make Preparations: Leading up to your quit date, make preparations for your life as a non-smoker. This could include removing ashtrays, lighters, and any other tobacco products from your car or home.
- Identify Your Support System: Tell your friends and family about your decision to quit, and don’t hesitate to let them know what you need from them. Remember, your support circle is not only there to encourage you, but can also help hold you accountable.
- Change Your Routine: Change your routine to include activities that make smoking a challenge, like running or playing sports. Spend more time in non-smoking areas like libraries or coffee shops.
How We Can Help
The idea of quitting smoking can seem daunting, and it is by no means easy, but the benefits can start to show right away. Take control of your well-being and make the first step towards quitting today with our tips. If you are seeking more in-depth support, our Smoking Cessation Program offers lessons, regular check-ins, and appointments with a personal care coach. Reach out today to get hands-on support through your journey of quitting smoking.
Chat with our iHealthOX Care Team to get started with the Smoking Cessation Program.
Sources:
Based on Lesson 2 from our Smoking Cessation Program.
https://www.webmd.com/smoking-cessation/what-happens-body-quit-smoking
https://www.medicalnewstoday.com/articles/317956#timeline
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