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• Within 8 hours, carbon monoxide level drops in your body and oxygen level in your blood increases to normal.
• Within 48 hours, your chances of having a heart attack start to go down and your sense of smell and taste begin to improve.
• Within 72 hours, bronchial tubes relax making breathing easier and lung capacity increases.
• Within 2 weeks to 3 months, circulation improves and lung functioning increases up to 30%.
• Within 6 months, coughing, sinus congestion, tiredness and shortness of breath improve.
• Within 1 year, risk of smoking-related heart attack is cut in half.
• Within 10 years, risk of dying from lung cancer is cut in half.
• Within 15 years, risk of dying from a heart attack is equal to a person who never smoked.

Managing Cravings

When you really crave a cigarette

Remember: The urge to smoke will come and go. Try to wait it out. Or look at the plan you made last week. You wrote down steps to take at a time like this. Try them! You can also try these tips:

• Keep other things around instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarfree gum.
• Wash your hands or the dishes when you want a cigarette very badly. Or take a shower.

Reasons for Quitting

Here are some examples of reasons to quit:

• I will have more energy and better focus.
• My senses of smell and taste will be better.
• I will have whiter teeth and fresher breath.
• I will cough less and breathe better.

Think About why you Want to Quit

• Decide for sure that you want to quit. Promise yourself that you'll do it. It's okay to have mixed feelings. Don't let that stop you. There will be times every day that you don't feel like quitting. You will have to stick with it anyway.
• Find reasons to quit that are important to you. Think of more than just health reasons. For example, think of:
  • How much money you'll save by not buying cigarettes
  • The time you'll have for yourself instead of taking cigarette breaks, rushing out to buy a pack, or searching for a light
  • Not being short of breath or coughing as much
  • Setting a better example for your children

• Change your habits to make smoking difficult, impossible or unnecessary. Try activities such as walking, jogging, swimming, tennis, biking, skiing or skating (whatever the season allows).
• Maintain a clean taste in your mouth by brushing your teeth frequently, using a mouthwash, or chewing a sugar-free candy or mint.
• Drink large quantities of water and fruit juices. Try to avoid alcohol, coffee and other beverages that you associate with cigarette smoking.