Health and Wellness

Tobacco Cessation

Tips For Quitting Smoking


Why Quitting Smoking is Good for Your Health

After you quit smoking, your body will start to feel better inside and out! These good changes will carry on for years.

Here are some good changes that can occur:

  • Your lungs start to feel and work better

  • You lower your risk of a heart attack

  • Your sense of taste and smell improves

  • Your clothes smell better

  • You have fresher breath

  • You save money

  • You have more energy

  • Your hair smells better

  • Your teeth and nails are less yellow

  • Your skin will look better

  • Your coughing and shortness of breath occurs less often

  • You have more control over your choices

  • Your car and house smell fresher

  • You protect your loved ones from secondhand smoke

  • You feel good about your health

  • Your risk of stroke is reduced to almost that of a nonsmoker 5-15 years after you quit

  • You lower your risk of getting mouth, throat, bladder, kidney and pancreas cancer 10 years after you quit

  • Your risk of heart disease is almost that of a nonsmoker’s 15 years after you quit

  • You feel good about being smoke-free!

10 Tips for Quitting Smoking

Make a List of Reasons For Wanting To Quit.

  • Write them down and carry them with you.

  • Read your list when you are tempted to smoke.

Set a Date to Quit.

  • Write it down.

  • Don’t try to quit when you are feeling stressed or around a holiday.

Tell Family and Friends.

  • Let others know you are quitting.

  • Choose a support person to call when you feel like smoking.

Be Prepared.

  • The first few days after stopping smoking may be hard.

  • You may feel sick to your stomach, have headaches, or feel restless.

  • Do not give up; these feelings should go away within a few weeks.

Believe in Yourself.

  • Know that you can quit for good.

  • You will feel better, cough less, taste your food more, have more money, and live longer.

Keep Healthy Snacks Around.

  • Instead of smoking, chew on sugarless gum or mints.

  • Snack on carrots, fruit, or drink water.

Avoid Places/Things that Remind You of Smoking.

  • Throw away all ashtrays, lighters, and matches.

  • Spend more time in places where people do not smoke.

  • Avoid drinking alcohol.

Live Healthy.

  • Eat 3 meals a day and get plenty of rest.

  • Get active by jogging, swimming, or doing things that you enjoy.

Reward Yourself.

  • Treat yourself well for not smoking by seeing a movie, spending time with friends, or taking time to relax.

Still Need Help?

  • Quitting smoking is not easy and you may have to quit more than once.

  • Call your doctor for more help.

Call 1-888-587-8088 to ask to speak to a staff member for more information about tobacco cessation counseling and education from CalOptima Health.

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Quitting Smoking: How To Work Through It Download PDF Icon

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Things You Can Do When The Craving Starts Download PDF Icon

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