Stop Smoking Outline
Why should I quit smoking?
Everyone knows that smoking can cause cancer when you get older, but did you know that it
also has bad effects on your body right now? A cigarette contains about 4000 chemicals, and at
least 43 of those chemicals are known to cause cancer in humans. Some of the other chemicals
are found in products that are known to be poisonous. Some of the worst ones are:









Nicotine: a deadly poison
Arsenic: used in rat poison
Methane: a component of rocket fuel
Ammonia: found in floor cleaner
Cadmium: used in batteries
Carbon Monoxide: part of car exhaust
Formaldehyde: used to preserve body tissue
Butane: lighter fluid
Hydrogen Cyanide: the poison used in gas chambers
Every time you inhale smoke from a cigarette, small amounts of these chemicals get into your
blood through your lungs. They travel to all the parts of your body and cause harm.
Okay, I've decided to quit... What can I do so I will succeed this time?
There are some things you can do before you stop smoking to help increase your
chances of success:






If you've tried to quit before, think about why it didn't work. What can you do this time
to help yourself succeed?
Tell your family and friends that you are quitting. Ask them to not tease you about it,
because you are serious. Ask them to support you by not smoking around you and not
offering you cigarettes.
Throw out all your cigarettes, lighters, and ashtrays. If you're going to be a non-smoker,
you won't need these things again.
Talk to your doctor about nicotine replacement methods (nicotine gum, patches, spray,
etc).
Join a support group in your community.
Find someone you can call for those times when you feel like you are having a weak
moment and might smoke a cigarette. This person should know that you are trying to
quit and can remind you of all the reasons why you decided to give up cigarettes.
Stop Smoking Outline 1
What can I do so I won't smoke again?
The hardest part about quitting is breaking the habits that go along with it. For example, if you
are used to smoking with your friends when you are together, it will be hard to be around them
and not smoke. The best way to keep from smoking is to not put yourself in situations with
people who smoke and to stay away from places where you are used to smoking.








Avoid places and situations where you normally smoke.
Spend a few days or a week away from your friends who smoke.
Go to non-smoking places with your friends, like the mall or the movies.
Don't drink alcohol. Alcohol will likely lower your willpower and increase your chances
of having a cigarette.
If your family smokes, ask them to not smoke in your room.
Exercise. It will take your mind off smoking, make you feel better, and keep you healthy.
Plan activities during the first couple of weeks to take your mind off smoking. It will be
easier to quit if you keep yourself busy.
Buy lots of carrots, celery, and other healthy foods so you can munch instead of smoke.
How will I feel when I'm quitting?
If you are a regular smoker, your body has gotten used to having nicotine and other chemicals
around all the time. This means that you may crave cigarettes, or you might just feel
uncomfortable or nervous. Many people mistake nicotine craving for hunger. You need to listen
to your body, so you won't eat when you're not actually hungry. Do something to keep yourself
busy. If you must eat, snack on something healthy like carrots or celery.
When will the craving go away?
Within a week or two, the craving will go away and you will feel more like yourself. In the
beginning you may feel frustrated and moody. It may seem like you are all alone in your suffering
and that no one understands what you are going through. Although this will be hard, these
feelings will go away with time. After a couple weeks, you will be over the hardest part of
quitting - the physical addiction, when your body feels like it needs nicotine. However, it may still
be hard to resist having a cigarette. The habit of having a cigarette in your hand and smoking
while you do certain activities, like talking on the phone or hanging out with friends, can be
difficult to break. But- don’t give up. This too will eventually pass.
After I quit can I have a cigarette once in awhile?
Many people get through the toughest part of quitting and mistakenly think that they can start
smoking a cigarette once in a while again. Very soon, their old habits come back and they find
themselves addicted once again. Quitting is difficult for most people so once you quit, make a
commitment to yourself that you won't light up again!
Stop Smoking Outline 2