WHY QUIT

Identifying the reasons why you want to stop smoking may seem like a silly exercise, especially in the face of the overwhelming evidence that confronts us every day regarding the hazards of cigarette smoking. Our reasons for quitting, however, are unquestionably important. In order to be successful in your effort, the benefits of quitting must be forceful and compelling. They are your wishes, desires, and your goals in eliminating the cigarette habit. They will enhance and deepen your commitment to stop smoking and increase your motivation. Knowing your own reasons for wanting to stop smoking and accepting them as genuine can make the often imperceptible difference between those who succeed and those who don't.

Physical Benefits

Changes your body goes through when you stop smoking

• Within 20 minutes of your last cigarette:
  Blood pressure drops to normal, pulse rate drops to normal, body temperature of hands and feet increase to normal.
• Within 8 hours:
  Carbon monoxide level in blood drops to normal.
• Within 24 hours:
  Chance of heart attack decreases.
• After 48 hours:
  Nerve endings start regrowing - ability to smell and taste is enhanced.
• After 72 hours:
  Bronchial tubes relax, making breathing easier - lung capacity increases.
• After 2 weeks to 3 months:
  Circulation improves - walking becomes easier - lung function increases up to 30%.
• After 1 month to 9 months:
  Coughing, sinus congestion, fatigue, shortness of breath decreases - cilia regrow in lungs, increasing ability to handle mucus, clean the lungs, reduce infection - body's overall energy level increases.
• After 5 years:
  Lung cancer death rate for average smoker (one pack per day) decreases from 137 per 100,000 people to 72 per 100,000 (after 10 years rate drops to 12 deaths per 100,000 or almost the rate of nonsmokers).
• After 10 years:
  Precancerous cells are replaced - other cancers (such as those of the mouth, larynx, esophagus, bladder, kidney, and pancreas) decrease - there are 30 chemicals in tobacco smoke that cause cancer.

ALL BENEFITS ARE LOST WHEN YOU SMOKE JUST ONE CIGARETTE A DAY!!!

One day at a time

Don't worry about whether you"ll make it tomorrow, the weekend, next week, next month, over the long run. Just think about right now, this minute, this hour, and this day. That's as far as you have to go for now. Take each day as it comes.

Just one will hurt!

If you've ever tried to quit, we don't have to tell you that one cigarette leads to another. Don't fool yourself even for a second -- thinking that one cigarette won't hurt is a rationalization that is the downfall of many ex-smokers.

Slip-ups

As noted above, it's difficult to stay a nonsmoker once you've had a cigarette. Do everything you possibly can to avoid it, but if you slip:

• Recognize and acknowledge that you've had a slip, and do something now to prevent further slips.
• Think positively; don't put yourself down.
• Identify what happened; review your material, and plan accordingly.
• Renew your commitment - get back on track.