Your Last Cigarette

Stop Smoking Day 8

Today is the day you will start your new smoke free life.

From now on you will be smoke free for the rest of your extended life, have better health and condition, sleep better and will have a lot more money to spend on more fun things.

Important Steps To Take On Your Stop Smoking Day

Remind your family and friends that today is your quit date.

Ask them to support you during the first few days and weeks. They can help you through the rough spots.

  • Spend as much free time as you can where smoking isn't allowed. Some good places are malls, libraries, museums, theaters, department stores, and places of worship.
  • Keep very busy today.
  • Exercise.
  • Go bike riding.
  • Go to a movie.
  • Take long walks.
  • Do you miss having something in your mouth? Try toothpicks, cinnamon sticks, lollipops, hard candy, sugarfree gum, or carrot sticks.
  • Do you miss having a cigarette in your hand? Hold something else. Try a pencil, a paper clip, a marble, or a water bottle.
  • Drink a lot of water and fruit juice. Avoid drinks like wine and beer. They can trigger you to smoke.

Stay Away From What Tempts You

It is very important to stay away from anything that has a potential to tempt you to take another cigarette.

Here are some tips to help you:

  • Do things and go places where smoking is not allowed. Keep this up until you're sure that you can stay smoke-free.
  • If you always smoke while driving, try something new: Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.
  • Stay away from things that you connect with smoking. Do it today and for the next few weeks. These may include:
    • Watching your favorite TV show
    • Sitting in your favorite chair
    • Having a drink before dinner
  • Remember, most people don't smoke. Try to be near non-smokers if you must be somewhere you'll be tempted to smoke, for example at a party or in a bar.
  • Instead of smoking after meals, get up from the table. Brush your teeth or go for a walk.

Withdrawal Symptoms

In the table below you can see what withdrawal symptoms you can expect after you stop smoking:

Withdrawal Symptom Duration Percentage of people who try to stop and are affected
Irritability/Aggression Less than 4 weeks 50%
Depression Less than 4 weeks 60%
Restlessness Less than 4 weeks 60%
Poor Concentration Less than 2 weeks 60%
Increased Appetite Greater than 10 weeks 70%
Light-headedness Less than 48 hours 10%
Night-time awakenings Less than 1 week 25%
Craving Greater than 2 weeks 70%

Beneficial Health Changes After You Stop Smoking

In the table below you can see all the beneficial health changes you can expect after you stop smoking:

Time Since Quitting Beneficial health changes that take place
8 hours Nicotine and carbon monoxide levels in blood reduce by half, oxygen levels return to normal. Circulation improves.
24 hours Carbon monoxide and nicotine eliminated from the body.
48 hours The decline in lung function and excess risk of lung cancer halts.
1 month Appearance improves – skin loses its grayish pallor and becomes less wrinkled.
3 - 9 months Coughs and wheezing declines.
1 year The excess risk of a heart attack reduces by half compared to that of a smoker.
15 years Risk of heart attack falls to the same as someone who has never smoked.

 

To Your Success,
Mats Bergsten