Myths & Facts
True or False: Feeling irritable, anxious, or having trouble sleeping can be signs of nicotine withdrawal.
True. (These are common symptoms when your body is adjusting to not having nicotine.)
This strong feeling is one of the most common reasons people reach for a cigarette.
Stress
The number of minutes after smoking a cigarette that your blood pressure decreases
20 minutes
The most common reason people give for quitting smoking.
health reasons
This is the free phone number you can call 24/7 to get help quitting smoking.
The National Quitline / 1-800-QUIT-NOW?
True or False: If you’ve tried to quit before and it didn’t work, you're less likely to quit in the future.
False. (Most people try several times before quitting for good. Past attempts can help you learn what works for you.)
Being around this group of people is one of the strongest triggers for smoking.
People who smoke.
The number of hours after smoking a cigarette that the amount of carbon monoxide in your blood drops back to normal and oxygen increases to normal
8 hours
Telling these people that you're quitting smoking can help hold you accountable and on-track
Friends & Family
This app on your phone helps you quit smoking by giving tips and tracking your progress.
QuitStart
True or False: Cravings continue to get stronger the longer it's been since your last cigarette.
False. (Cravings usually get weaker over time and often last only a few minutes.)
Early on, this day is often the hardest for people quitting smoking because withdrawal symptoms peak.
Day 3
The amount of time after smoking a cigarette that you begin to smell and taste things better
48 hours / 2 days
Choosing this specific day ahead of time can help you feel more focused and prepared to quit.
A quit date
This type of professional is someone you can talk to for help dealing with the stress and triggers of quitting smoking
A counselor or social worker?
True or False: "Light" cigarettes are safer than regular cigarettes.
False. (People who smoke light cigarettes usually inhale more deeply or smoke more often to get the same amount of nicotine.)
This morning routine is a trigger for many people because it's strongly tied to the habit of smoking.
Drinking coffee
The number of years after your last cigarette when your stroke risk may be reduced to that of someone who never smoked
5 years
What items might someone get rid of, or put out of sight, to help themselves stay quit?
Lighters / ashtrays
This type of doctor can prescribe medication to help with cravings and make smoking feel less good.
Your primary care provider (PCP) or psychiatrist
True or False: Nicotine is the chemical in cigarettes that causes cancer
False. (Nicotine is addictive, but it’s the other chemicals in cigarettes that cause cancer.)
This simple skill, used to calm your body and ride out a craving, can be done anywhere, anytime, and doesn’t require any special tools.
Deep breathing
The number of years after which your risk of heart disease and smoking-related death is similar to someone who never smoked
15 years
Reminding yourself of this when you’re feeling tempted or discouraged can help you stay on track with quitting.
Your reason why
If quitting smoking makes you feel overwhelmed or in crisis, you can call this three-digit number any time for free support.
9-8-8