Lung Health and Smoking

One of the best things you can do to keep your respiratory disease from getting worse is to stop smoking. Particles in cigarette smoke and e-cigarette vapor can damage lung tissue and make your airways narrower. This makes it hard to breathe. Smoke, including second-hand smoke, can trigger respiratory flare-ups, also known as exacerbations.

Nicotine is also highly addictive, which can make quitting challenging. Research estimates it can take a person more than 30 attempts to quit! ¹ So if you've tried and failed before, don't worry. It means you're one step closer to success.

Everyone's quit journey is different, and your coach will help you find and practice the strategies that work best for you.

In this Article

Tips for Starting to Quit

Tips for Staying Quit

Medication

Vaping

What to Expect When You Quit

Coping with Withdrawal Side Effects from Quitting

Learn More

Tips for Starting to Quit

Pick a date to quit and mark it clearly in your calendar. Sooner is better than later but give yourself some time to prepare many people choose a date within two weeks.

Tell your friends and family about your goal and how they can help you reach it. This could include not giving you cigarettes and checking in to see how you're doing. If your friends or family smoke, ask them not to smoke around you and think of smokefree activities you can do together.

Identify your reasons for quitting and write them down. This can help you stay motivated, particularly when you have a craving.

Make a plan. Your coach can help you identify your triggers and come up with ways to avoid them. Your plan might also include relaxation techniques, physical exercises, and tools to help you quit.

Tips for Staying Quit

Avoid your triggers. For example, don't attend social situations that make you want to smoke, like going to a bar or socializing with others who smoke. Make a list of other activities you might choose to do instead, perhaps in places that don't allow smoking.

Find replacements for smoking when you feel a craving. Some strategies include chewing gum, changing your daily routine, or keeping your hands busy with small tasks. Get creative!

Practice relaxation techniques to deal with stress and anxiety. Intense emotions can be triggers. Try pursed lip breathing, listening to calming music, taking a walk, or talking to a friend.

Get physical. Exercise can help you fight cravings, plus it's great for your overall health. Your coach will help you come up with an exercise plan that is safe and effective for you.

Lean on your support networks. In addition to your friends, family, and Wellinks coach support groups, therapists, self-help guides, and other resources are readily available to help you quit. You are not alone on this journey!

Medication

Some people use medication and/or nicotine replacement therapy to help them quit.

Nicotine replacement therapy (NRT) can help reduce withdrawal symptoms and cravings. It comes in patches, gums, nasal sprays, and other forms, so talk to your doctor about which one is right for you. Remember: NRT only helps with physical dependence. You may need other strategies to help you quit.

There are also many different prescription drugs to help people stop smoking. Like any medication, there are some side effects to these drugs, and some are not appropriate for people with certain medical conditions. Talk to your doctor about your options and how to take your medication correctly.

Vaping

Many people are tempted to turn to e-cigarettes, also known as vapes, to help them quit smoking.

Vapes are still relatively new and not enough is known about their long-term effects. However, evidence so far suggests they are not completely safe and may not help people give up tobacco. The Centers for Disease Control and Prevention (CDC) and many other health organizations ² do not recommend vaping as a strategy for people trying to quit smoking.

What To Expect When You Quit³

You may know that quitting smoking reduces your risk of cancer, heart disease, and stroke in the long-term. But did you know that your body starts to heal itself within just hours of quitting?

Within half an hour: your heart rate and blood pressure drop

Within 24 to 48 hours: the carbon monoxide and nicotine levels in your blood drop to those of a non-smoker

Within 1 to 9 months: energy and circulation improve, coughing and congestion decrease, and your lungs start to heal

Within 1 year: your risk of heart disease drops by half

Within 5 years: your risk of stroke drops to the level of someone who has never smoked

Within 10 years: your increased risk of lung cancer drops by half, and your risk of esophageal, mouth and other cancers also decreases significantly

Coping with Withdrawal Side Effects from Quitting

Of course, quitting can be difficult, and it is common for people to experience nicotine cravings, anxiety, and other side effects within the first few days and weeks of giving up smoking. If you experience any of these side effects, know that they are normal and will go away with time! And there are plenty of strategies to help you cope. ⁴

Nicotine cravings: When you smoke, your body gets used to having a certain amount of nicotine. So when you stop, you may experience a physical and psychological craving for nicotine. The urge to smoke can start within a few hours after you quit and last for a few days or weeks. But over time, your cravings will become weaker and less common. To manage cravings, avoid triggering situations or activities. Or try chewing gum or snacking on fruit and vegetables to keep your mouth busy. You can also ask your doctor about nicotine replacement therapy.

Irritability, anger, frustration: You may feel frustrated or on edge after quitting smoking and feel less motivated than usual to finish tasks. These emotions often peak within a week of quitting and can last two to four weeks. Exercise, mediation, relaxation techniques, breathing exercises, and limiting caffeine intake can help you manage these emotions.

Anxiety: Likewise, many people experience increased anxiety within three days after quitting, and some people continue to feel anxious for several weeks. The same strategies that can help with irritability can also help with anxiety: exercise, deep breathing, taking a relaxing bath, limiting caffeine intake, and reminding yourself that these feelings aren't permanent.

Sadness or Depression: Feeling sad or depressed is also a common side effect of quitting. For many people, these feelings start within the first day and usually go away within a month. People with a history of depression may experience more severe withdrawal symptoms and depression. Confiding in a friend or family member, doing activities that make you happy, and writing down possible solutions to specific things that are upsetting you can help. You can also ask your doctor about treatments for depression.

Weight gain: Some people experience increased appetite after quitting and may gain a little weight usually less than 10 pounds. But if you're concerned about it, remember that the health benefits of quitting are much larger than the risks of adding on a few pounds. You can also keep your weight under control by eating well, choosing healthy snacks, and getting enough exercise. You can also consult a nutritionist or ask your doctor about nicotine replacement therapy.

Learn More

Here are a few resources where you can learn more about quitting smoking, including advice for every stage of your journey: