Tobacco use is the single most preventable cause of disease, disability, and death
in the United States. Every year, more than 440,000 lives are lost due to tobacco use.
Nicotine—the drug in all tobacco products—is as addictive as heroin. The good news is
that you can quit.
Why Quit?
Cigarette smoke has more than 4,000 chemicals, including insect poison (DDT), arsenic,
nail polish remover, and rat poison. The materials in cigarettes damage both heart and lungs,
and affect your sense of taste and smell. They also stop your body’s ability to fight infections.
If you quit, you will:
- Lower your risk for cancer, heart attack, and stroke
- Breathe easier, and more fully
- Improve the health of those around you
- Have more energy and focus
- Improve your teeth, breath, and skin
- Regain your sense of smell and taste
- Save a lot of money
The first step is to decide why you want to quit. It may be for one of the reasons
in our Overview Section, or another. Once you have your reason to quit, keep a reminder.
Write it down and put it in places where you will see it: where you keep your cigarettes,
for example.
The next step is to decide when you will quit, a Quit Date. Once you have this in mind, tell
your family, friends, co-workers, and other people in your life that you plan to quit. It helps
when you tell others. They can support you and encourage you to keep on track.
Next, think of all the things that you might come across when you quit. You will have cravings.
What are your triggers?:
- Do you smoke when stressed?
- Do you smoke when you drink?
- Do you smoke with your friends?
- Do you smoke when you gamble?
Think of ways you can change your routine to help you avoid your triggers and stay on target.
For example, when you crave a cigarette, take a walk instead. Go exercise. Talk to someone who knows
you’re trying to quit. Eat a healthy snack of vegetables or nuts when you get a craving.
Talk to your doctor about your plan to quit. He or she may offer some treatment suggestions
to help your transition.
Finally, remove cigarettes and other tobacco products from your home, car, and work. If you have
questions, call the California Smokers’ Helpline to speak with a smoking cessation counselor:
1-800-NO-BUTTS (800-662-8887)
1-800-NO-FUME (800-456-6386)
Many people worry that they will gain weight if they quit smoking. Smoking does burn calories—up to
200 per day in a heavy smoker. The truth is a lot of people don’t gain any weight when they quit. If they
do, the average weight gain is about 5 to 10 pounds—quite small considering the benefits. You can easily
lose these pounds if you add 30 minutes of moderate exercise a day.
How can I prevent weight gain when I quit?
- Start or increase your exercise routine
- Drink plenty of water
- Eat healthy snacks, like vegetable sticks, low-fat yogurt, and nuts or berries instead of
fattening snacks when you eat a snack as an alternative to a cigarette
- Avoid foods with transfat
- Limit your alcohol intake
- Talk to your doctor about nutrition, diet, and exercise
How can I manage my cravings?
- Keep your hands busy: do a crossword puzzle or Sudoku, learn to knit, or other hand-intensive activity
- Take up a new hobby or activity to help keep you busy and your mind off smoking
- Keep a supply of healthy snacks available
- Learn breathing techniques to help you relax
- Smoking is a habit: think up new activities to do instead of smoking
Stress is a part of life for many of us. You may have dealt with stress in your
life by smoking. As you quit, at times you will find yourself cranky, irritated, and
you may experience some anxiety.
Try to create some "downtime" for you in your daily schedule:
- Take a hot bath or watch a sunset or sunrise
- Go for a walk in a park
- Have a cup of herbal tea
- Learn some relaxation techniques like those found in Yoga, Tai Chi, or other low-impact exercises
Addiction takes time and patience to overcome. Many people relapse (start smoking again).
If this happens to you, be patient. Remember your goal and try again. Re-examine your triggers
and determine why it was so hard for you to quit this time. Renew your commitment with your family
and friends. Talk to your doctor about medicines as options to help you quit.
There are stop smoking classes in our community to help you learn about the nature of
nicotine addiction and how to overcome barriers and quit for life. You can get free nicotine
patches or gum through your pharmacy by:
- Getting a prescription from your doctor.
- Attending one of the quit smoking classes, below. You will receive a
certificate when you complete the counseling session.
- Bring the prescription and certificate to your pharmacy.
If you have questions, call HPSM’s health educator at
650-616-2165.
To enroll, call:
Breathe California:
650-994-5868
en español
California's Smoker's Helpline:
800-NO-BUTTS (800-662-8887)
en español