Smoking harms nearly every organ of the body. Learn about the effects of smoking that are unique to women.

Smoking and Women’s Health

People who smoke are more likely to have certain health issues and get certain diseases compared to those who don’t smoke. Some health issues are immediate, while others develop over time. Below are some harmful health effects of smoking that are especially important for women to be aware of.

Reproductive Issues

Women who smoke are more likely than women who don’t smoke to:

• Have more irregular or painful periods.
• Have low estrogen levels, which can lead to mood swings, fatigue, and vaginal dryness.
• Go through menopause at a younger age, and have worse symptoms.
• Have trouble getting pregnant.

Respiratory Issues

Smokers are more likely than nonsmokers to get chronic obstructive pulmonary disease (COPD). This disease makes it hard to breathe, and it gets worse over time. There is no cure for COPD.

• Women are more likely than men to develop severe COPD at younger ages.
• Each year, more women than men die from COPD.

Cardiovascular (Heart) Issues

People who smoke have an increased risk of heart disease—which is the number one cause of death for both women and men in the United States. For people under the age of 50, most cases of heart disease are related to smoking.

• Women smokers over the age of 35 have a slightly greater risk of dying from heart disease compared to men who smoke.
• Women who smoke while using oral contraceptives greatly increase their risk of heart disease. This is particularly true for women who are over the age of 35.
• Compared to men who smoke, women who smoke have a greater risk of dying from an abdominal aortic aneurysm, which is a weakening of the main blood vessel that carries blood from the heart to the body.

Cancer

People who smoke have an increased risk of many cancers, such as lung, pancreatic, kidney, liver, throat, bladder, and colorectal cancers. Below is more information about the link between smoking and cancer, specific to women.

• Smoking is associated with an increased risk of cervical cancer.
• Smoking causes most lung cancer deaths in women and men. More women die from lung cancer than any other cancer, including breast cancer. There are now more new cases of lung cancer in young women (ages 30–49) than young men.

When you become smokefree, your mind and body will begin to heal immediately. Quitting smoking can improve your mood and give you more energy to do the things you love. It also lowers your risk of getting certain diseases in the future. It’s never too late to gain the benefits from quitting.

Smoking and Pregnancy

Women who smoke may have a harder time getting pregnant. If you do become pregnant, the nicotine from smoking can harm your baby. If a baby is exposed to nicotine during pregnancy, it can affect their development before and after birth.

Smoking during pregnancy can cause many problems for the baby, including:

• Higher risk of being born too early.
• Higher risk of serious birth defects, like a cleft lip or cleft palate.
• Lower chance of a healthy birthweight (more than 5.5 pounds).
• Less likely to have normal brain development before birth and through early childhood.
• More likely to die from sudden infant death syndrome.

Women who quit smoking are making a healthy choice for themselves and their baby during pregnancy and birth. Quitting smoking lowers the risk of miscarriage (loss of the pregnancy) and ectopic pregnancy (a dangerous condition when the embryo implants outside the uterus).

Women can face different challenges when quitting. Learning what makes quitting unique for some women can set you up for smokefree success.

Everyone’s path to becoming smokefree is different. But, many women have similar challenges when quitting. Knowing what to expect can help you prepare to quit.

Triggers

Negative emotions and reminders of smoking are powerful triggers for many smokers. Some women are very sensitive to these types of triggers. This means that feeling stressed or sad can make it harder to quit and stay quit. Seeing or smelling a cigarette can also make you want to smoke.

• Learn how to handle the hard times without using cigarettes—it can help you avoid slips and stay smokefree.
• Create an environment that will set you up for success by surrounding yourself with supportive people who want to help you become smokefree.

Worries About Weight Gain

If you’re worried about gaining weight after quitting, you’re not alone. Many women who smoke have this concern. Think about all the things quitting will do for you—like improving how you look and feel. Becoming smokefree can give you the confidence to reach other health goals. Don’t let worries about weight stop you from trying to quit. Make becoming smokefree your priority.

Remember: You can focus on quitting and still do other healthy things. Exercise is a great way to distract yourself from cravings and withdrawal symptoms.

Relationships

Relationships are important in reaching smokefree success—especially for women. Loved ones and partners can help you face challenges and celebrate milestones. But, being around people who aren’t supportive of your quit can lead to slips or relapses. Planning ahead will help you manage situations with the people in your life while you try to quit.

• Identify people who will support your decision to quit and ask them for help.
• Take some space (temporarily) from people who don’t support your quit.
• Buddy up with someone you are close with who smokes, and quit together. You’ll have a built-in support system—and someone who understands the challenges of becoming smokefree.

Being a Smoker

Many women worry that their life will change for the worse when they quit smoking. Some women who’ve quit return to smoking because they missed being a smoker. This might be because smoking, and being a smoker, became an important part of your life—especially if you’ve been smoking for a long time. Thinking about why you smoke and what good things happen when you quit, can help you mentally prepare to become smokefree.

Try this: Focus on the things that make you, you. Things that don’t include smoking or cigarettes. What do you care about? What are your passions? Remembering these things when you want a cigarette can help you stay smokefree.

Nicotine

Nicotine is the main addictive substance in cigarettes and other forms of tobacco. It affects many parts of your body, and up to 90 percent of people who smoke regularly are addicted to nicotine. Nicotine increases levels of dopamine—a substance that makes the body feel good. But, when you stop smoking‚ your body has to get used to not having nicotine. That’s called withdrawal.

More research is needed, but women seem to have a slight advantage when it comes to nicotine addiction. When you smoke, dopamine is released, and because dopamine makes you feel good, you start to think of smoking as a reward. This seems to affect men who smoke more than women. It might be the reason women are more likely to smoke when dealing with stress or managing their moods, and men are more likely to smoke because of nicotine-related triggers (like craving and withdrawal). Learning ways to cope with stress and bad moods can help you avoid a slip or relapse after you quit.

Quitting for Two

Many women successfully quit smoking when they’re pregnant or trying to have a baby. Some women go back to smoking before or after their baby is born. The stresses of parenting and dealing with the changes in your life, relationships, and body can make it hard to quit before, during, or after pregnancy. Quitting smoking—at any time—gives you and your child important health benefits. Preparing to quit while pregnant and staying smokefree after your baby is born will help you and your baby be happier and healthier.

Quit Attempts

The unique challenges women face may contribute to why they typically try to quit more times than men, before they quit for good. It might take you a few tries to become smokefree—and, that’s OK. Each time you try, you learn what does and does not work for you, plus you’ll be living healthier and one step closer to a life without cigarettes.

Quitting smoking has many benefits for your physical and emotional health. Learn how quitting can improve your health now and in the future.

Physical Benefits of Quitting

Within 20 minutes of quitting, nicotine starts to leave your body and it begins to heal. You’ll get some of these benefits right away. Quitting also improves your health in the years ahead and greatly reduces your risk of smoking related illness.

It’s never too late to quit—no matter your age or how long you’ve been smoking. But the earlier you quit, the better. Learn what quitting can do for your body.

Healthier Blood, Heart, and Lungs

• You’ll breathe easier. Within two weeks of quitting, you might notice it’s easier to walk up the stairs because you’re less short of breath.
• Your "smoker's cough" starts to go away. You might cough more than usual when you first quit. But, this is a sign that the cilia in your lungs are growing—they’re one of the first things in your body to heal after you quit.
• Quitting can prevent permanent damage to your lungs. Scarring of the lungs is not reversible. But, if you do have lung disease (like COPD) quitting can prevent symptoms from getting worse.
• The oxygen in your blood rises to a normal level. This will make it easier for your heart to pump blood to important parts of your body.
• Your heart rate and blood pressure lower. This puts less stress on your heart and lowers your risk of heart disease, including heart attacks.

Stronger Body

• Quitting can keep your bones strong and healthy. Quitting can reduce the risk of fractures now and later in life. This is important because both women and smokers are more likely than men and nonsmokers to get osteoporosis (a disease when your bones become weak and more likely to break).
• Your immune system will become stronger. When you have a strong immune system, you’ll be less likely to get sick.
• Your muscles will become stronger and healthier. Quitting smoking will help increase the availability of oxygen in your blood, and your muscles will become stronger and healthier.

Changes You Can See

• Your skin will look healthier. Quitting can help clear up blemishes and protect your skin from premature aging and wrinkling. It will also help wounds heal better.
• You’ll have a cleaner mouth. Quitting will make your teeth brighter and gums healthier. Your breath will also smell better.
• Quitting can reduce belly fat and lower your risk of diabetes. If you already have diabetes, quitting can help you manage your blood sugar levels.
• Your sense of taste and smell will improve. When you quit you’ll taste foods better and you’ll smell things like foods, flowers, and other scents better.

Fewer Fertility Problems and Pregnancy Risks

• Your estrogen levels will gradually return to normal. Low estrogen can cause many problems, such as dry skin, thinning hair, and mood swings.
• Quitting smoking will increase your chances of having a healthy pregnancy. Women of a childbearing age who quit smoking are less likely to have problems becoming pregnant. You’ll also lower your risk of certain pregnancy complications that can harm you and your baby, like preeclampsia and placenta previa.
• Quitting now will increase your chances of having a healthy baby. Quitting at any time during your pregnancy lowers your risk of having a miscarriage. Quitting smoking also gives your baby benefits, like lowering their risk of being born too early, having certain birth defects, or dying from SIDS.

In the long run you can lower your chance of:

• Heart disease. Heart disease can lead to heart attacks, chest pain, and stroke. Within 10–15 years of quitting smoking, your risk of heart disease may be the same as non-smokers.
• Stroke. The longer you are smokefree the more your risk of stroke goes down. Within 5–15 years of quitting, your risk of stroke may be the same as non-smokers.
• Lung cancer. The longer you are smokefree the more your risk of lung cancer goes down. Within 10 years of quitting, your risk of dying from lung cancer will have decreased by half.
• Dying early. People who smoke die about 10 years earlier than people who don’t. Quitting can lower your risk of dying from smoking related illness and diseases.

If you have been diagnosed with cancer it is not too late to benefit from quitting.

• Patients with some cancers increase their chances for survival if they quit when they are diagnosed with cancer.
• For those having surgery, chemotherapy, or other treatments, quitting smoking helps improve the body’s ability to heal and respond to therapy. You will be less likely to develop pneumonia or respiratory failure.
• Quitting smoking may also reduce the chances that the cancer will recur (come back), that another cancer will develop, or that you will die from the cancer.

Emotional Benefits of Quitting

Quitting can improve your quality of life and boost your mood. After you become smokefree you will experience many positive changes. Below are some things you may experience after quitting.

• You’ll feel more in control of your life. Being smokefree means that you won’t have to plan your life around smoking, worry about finding places to smoke, or worry about bothering others.
• Your hair, clothes, home, car, and breath won’t smell like smoke anymore.
• You’ll have more money.
• You’ll have more energy to walk, play with your kids, or be active.
• Your loved ones will be proud of you.
• You’ll feel empowered and proud of your success.

Smoking does not have to define who you are. If you start thinking about yourself as a non-smoker, it can help you stay smokefree.

Your identity is how you think about yourself. Your style, likes, personality, culture, or social groups can all be part of how you see yourself. Part of it can also include being a smoker. Many women who smoke say that being a smoker is an important part of their identity.

Picture a Smokefree You

How you think about yourself can affect the choices you make, like the car you drive or the clothes you buy. It can also affect your smokefree success.

• Keeping your smoker identity (for example: I am a smoker or I like being a smoker) can make it hard to become, and stay, smokefree.
• Thinking of yourself as a non-smoker (for example: I want to live healthier without cigarettes or Being a non-smoker makes me feel free) can increase your chance of smokefree success.

The good news is that you can change the way you think about yourself. Beginning to think about why you smoke and what you will gain by not smoking will help get your mind ready to try quitting.

Making the Shift

It’s helpful to know why being a smoker is important to many women. If some of these examples are familiar, there are ways to start thinking about yourself as a non-smoker. It will help you stay quit for good.

"Smoking makes me, me."

Many women are scared that they will lose a piece of who they are when they quit. Try to focus on the things that will get better when you quit. Remember that there are so many other things that make you, you. Quitting will make these things shine brighter.

• Make a list of all the positive things about yourself. Hang it somewhere you can see, like your refrigerator or mirror. It will remind you that smoking does not define who you are.
• Think about who you want to be in the future. Compare your future self to who you are now. How are they different? This can keep you motivated to stay smokefree.

"Smoking is social."

You might be worried that quitting will change your relationships or social life—especially if you are a social smoker. Here are some things that will help you and your loved ones think of you as a non-smoker.

• Tell your friends. Getting support from people who are positive about your quit will help increase your chances of becoming smokefree.
• Find other things that you have in common. You can be a non-smoker and still keep your relationships by bonding over other things.
• Suggest non-smoking activities or hang out with non-smoker friends. There are lots of smokefree places you and your friends can go, like the movies, shops, or restaurants.
• Develop a plan for being around smokers. Ask them not to smoke around you or remind them not to offer you a cigarette.
• Get a partner. When you quit with a friend, they can give you extra support and will know what you are going through.
• Join the Smokefree Women community on Facebook! Connect with women who are finding their new smokefree identity and learn from others who have successfully become smokefree.

"Smoking is me time."

A smoke break can be an escape from life’s stresses. But taking time for yourself doesn’t have to involve cigarettes.

• Practice mindfulness. Try slowing down, being present in the moment, and focusing on your breathing. It can help you work through moments of stress and cope with withdrawal.
• Find new activities. Try new things that you have always wanted to do, like hiking or journal writing. Or, join a new community or group, like a book club or workout group.
• Get active. Go for a five-minute walk. Do some yoga or light stretching. Get your body moving.

"Smoking is a part of my life."

You might be worried that it will be hard to change your routines, or you might be overwhelmed when you think about the things that remind you of smoking. Take back the control cigarettes have over your life.

• Learn your triggers and how to avoid them. This will give you the skills to manage the things in your life that remind you of smoking.
• Practice quitting for one, three, or five days. The Practice Quit text message program will help you see what life will be like as a non-smoker. It might even give you the confidence to quit for good! Sign up online or text GO to 47848.

Some people smoke when they feel stressed. They use smoking as a way to cope. There are many problems with using cigarettes as a way to cope with stress or other unpleasant feelings.

Smoking isn’t a long-term stress reliever. In the time it takes to smoke a cigarette, you could do something else that’s more effective and healthy—like take a short walk or try a relaxation exercise.

Smoking doesn’t solve the problem that’s giving you stress. Your stress will return.

Nicotine addiction causes stress. Cravings for nicotine feel stressful because your body begins to go through withdrawal.

Some smokers find it hard to give up cigarettes as a way to cope with stress. It’s important to find healthy ways to handle stress and take care of yourself without smoking. There are many other ways to cope with stress that don’t involve smoking.

You’re not alone if you use smoking to calm your nerves and deal with feelings of anxiety. But the truth is, nicotine can cause anxiety symptoms or make them worse.

What Is Anxiety?

Anxiety is feeling frightened, nervous, or panicky. Most people feel anxiety from time to time in difficult situations, but feel better when the situation ends. Anxiety can be a problem if it is hard to control and affects your day-to-day life. Too much anxiety can also be a sign of an anxiety disorder—which is a common but serious mental illness. Anxiety disorders affect many adults in the United States, but women are more than twice as likely as men to get an anxiety disorder in their lifetime.

People with anxiety disorders experience fear or dread about things that may happen now or in the future. They may also have some of the following physical symptoms:

• Upset stomach
• Weakness
• Shortness of breath
• Nausea
• Rapid heart rate
• Hot flashes
• Dizziness

It is common for people with chronic anxiety to suffer from other conditions, such as depression, irritable bowel syndrome, chronic pain, and asthma.

How Are Smoking and Anxiety Linked?

Some regular smokers believe smoking eases anxiety and they report this is a reason they continue to smoke. However, that’s because smoking relieves their nicotine withdrawal symptoms. This relief is only temporary. Unless they deal with what’s bothering them, anxiety is likely to return and the cycle will continue.

There are many smokefree ways to handle stress and anxiety. Explore these ways to find one or more that works for you.

Get Help for Anxiety

Anxiety is treatable, although many people with anxiety disorders do not seek treatment. Treatment for anxiety disorders depends on the type of anxiety disorder you have and your personal history.

Counseling

A common type of counseling for anxiety disorders is called cognitive behavioral therapy (CBT). You can talk to a trained mental health professional about what caused your anxiety disorder and how to deal with the symptoms.

The aim of CBT is to teach different ways of thinking, behaving, and reacting to the situations that cause anxiety. You may also learn ways to reduce feelings of anxiety and improve specific behaviors caused by chronic anxiety. These strategies may include relaxation therapy and problem solving.

Medications

Several types of medications treat anxiety disorders. These medications focus on relieving the symptoms of anxiety—they are not a cure for anxiety disorders. People who are treated with a combination of counseling and medication tend to have better outcomes than those treated with only one or the other. Talk to your doctor about your anxiety to find out if medication may be right for you.

Smokers are more likely to have depression than non-smokers. Recognize the signs of these conditions and understand how smoking can make them worse.

What is depression?

Depression can happen to anyone, but smokers and women are more likely to experience depression. Your race, where you live, or how much money you make doesn’t change your chance of having depression.

Everyone is different, but some common things can lead to depression:

• Feeling lots of stress.
• Going through a difficult life event.
• A big life change, even if it was planned.
• A medical problem.
• Taking a medication known to cause depression.
• Using alcohol or drugs.
• Having blood relatives who have had depression.

For some people, depression is only a problem during stressful times, like a divorce or the death of a loved one. For other people, depression happens on and off throughout their lives.

Signs of Depression

Everyone has down days and times when they feel sad. Sadness could turn into depression, but depression and sadness are different:

• How long: Depression is felt every day or most days and lasts at least two weeks, usually much longer.
• How bad: Depression gets in the way of everyday life. It can stop you from working, carrying out family duties, or doing things you want to do.

People with depression usually feel down or blue. They may have other signs:

• Feeling sad all the time.
• Not wanting to do things that used to be fun for them.
• Being grumpy, easily frustrated, or restless.
• Have trouble falling asleep or staying asleep, waking up too early, or sleeping too much.
• Eating more or less than they used to.
• Having trouble thinking.
• Feeling tired, even after sleeping well.
• Feeling worthless.
• Thinking about dying or hurting themselves.

How are smoking and depression linked?

Smokers are more likely to have depression than non-smokers. Nobody knows for sure why this is.

Mood changes are common after quitting smoking. Some people feel increased sadness and you might be irritable, restless, or feel down or blue. Changes in mood from quitting smoking may be part of withdrawal, which is your body getting used to not having nicotine. Mood changes from nicotine withdrawal usually get better in a week or two. If mood changes do not get better in a couple of weeks, you should talk to your doctor. Something else, like depression, could be the reason.

Smoking may seem to help you with depression. You might feel better in the moment. But there are many problems with using cigarettes to cope with depression.

Get Help for Depression

Many people benefit from treatment for depression. Treatment can help reduce symptoms of depression and shorten how long depression lasts. Treatment usually means getting counseling, taking medications, or doing both.

Counseling

Counseling, also known as talk therapy or psychotherapy, can be helpful and is often an important part of treatment for depression. Most talk therapy for depression lasts for only a short time. It typically focuses on the thoughts, feelings, and issues happening in your life now. Talk therapy is more than telling the counselor about your problems. It means working with the counselor to improve the way you cope with things in your life, change behaviors that are causing problems, and find solutions.

Medications

Many people with depression find that taking medication can improve their mood and ability to cope. Medications for depression are called antidepressants. Antidepressants cannot solve your problems but they can help you even out your mood and better enable you to handle events in your life that are affecting your mood. You will need to see a healthcare provider to get a prescription for an antidepressant. Follow instructions carefully when using antidepressants. Don’t stop taking them without talking to your healthcare provider.

Find Help 24/7

If you or someone you know is in distress or having suicidal thoughts, get help now. Call or text 988 or chat online for 24-hour, free and confidential support from trained counselors.

Some women experience depression when they are pregnant or after they give birth—this is called postpartum depression. Learn what to look for and how to ask for help.

What Is Postpartum Depression?

Postpartum depression is a specific kind of depression that happens during pregnancy or after giving birth. About 15 percent of pregnant women and new moms experience it. Any woman can develop postpartum depression, but women who smoke are at a higher risk than women who don’t smoke. Knowing the signs and how to get support will help protect you and your baby, and help you stay smokefree.

Know What to Expect

If you have postpartum depression, you may experience symptoms of depression, like feeling sad, empty, or worthless. You may also:

• Have trouble sleeping when your baby sleeps.
• Feel numb or disconnected from your baby.
• Have scary or bad thoughts about your baby.
• Have thoughts about hurting yourself or your baby.
• Feel guilty about not being a good mom or embarrassed that you can’t care for your baby.

It is common to feel sad or down during your pregnancy or after you give birth. But postpartum depression is more than the “baby blues”. People can experience symptoms daily, or most days—which can last at least two weeks, usually longer. It interferes with your everyday life and can stop you from doing things that are important to you.

If you’re feeling very down after childbirth, talk to your doctor or other health professional to find out if you might have postpartum depression. If it’s not treated, postpartum depression can:

• Affect your ability to care for yourself and your baby.
• Disturb your baby’s sleeping, eating, and behavior.
• Impact your bond with your baby.
• Make it harder for you to stay smokefree, especially if you’ve used smoking to deal with sadness or anxiety in the past.

There are treatments for both depression and smoking. And, even though dealing with depression can be hard, women with postpartum depression can still successfully quit smoking.

It’s OK to Ask for Help

If you’re experiencing postpartum depression, you don’t have to go through it alone. If you think you have postpartum depression:

• Talk to your doctor. They can refer you to treatment, which can reduce the symptoms of depression and shorten how long it lasts.
• Tell your friends and family what you’re going through. Having regular contact with other people can improve your mood.
• Talk to someone now. If you or someone you know is in distress or having suicidal thoughts, get help now. Call or text 988 or chat online for 24-hour, free and confidential support from trained counselors. Para obtener asistencia en español durante las 24 horas, llame al 988.

Fear of gaining weight keeps some women from trying to quit smoking. When you make quitting your priority, it’s the best step you can take for a healthier you.

Smoking and Weight

It’s true that some people gain weight after quitting. On average, people who gain weight after quitting gain about 5 to 10 pounds. Here’s why:

• Smoking lowers your appetite. Smoking cigarettes makes you feel less hungry. When you quit smoking, you might feel hungrier and eat more.
• Eating can be a substitute for smoking. Smoking gave you something to do with your hands, and you’re used to putting a cigarette in your mouth. For a lot of people, food replaces cigarettes, so it’s more likely you’ll gain weight after quitting.
• Eating may be a new way for you to deal with negative emotions. Maybe smoking was your go-to when you feel stressed. When you quit, you may eat to feel better or deal with stress. This can cause weight gain.

If you are worried about gaining weight after you quit, try to remember:

• Quitting smoking is the best thing you can do for your health right now.
• You can do things to help prevent weight gain while you become smokefree. Take small steps like healthy snacking, watching portion sizes, or finding ten minutes a few times a day to move more.
• If you do gain weight after quitting, it doesn’t have to be forever. There are healthy ways you can lose the weight.

Tip: Becoming smokefree can give you the confidence and skills to achieve future goals—like losing any weight you might have gained while quitting. Be proud of your smokefree success!

Set Realistic Goals

When you try to lose weight, think of steps that are manageable, positive, under your control, and specific. Every step toward your goal is a step to a healthier you. If some of these steps aren’t as small as you thought or if your current plan isn’t working, change it. It may take a few tries to find what works best with quitting smoking, and making other healthy lifestyle choices is no different.

Tip: Stay in control of your food choices by snacking smart and eating mindfully.

Healthy Weight Loss and Body Image

Becoming and staying smokefree will give you more energy and confidence, which will help you lose any weight you might have gained after quitting. There is no magic number for healthy weight. Everyone is different. Trying to lose weight with extreme diets or over-the-top workouts doesn’t work long term. The key is slow and steady weight loss. Find what works for you and recognize your successes. Celebrate milestones like losing 5 percent of your body weight, fitting into a pair of jeans that used to be too tight, or improving your jogging pace.

If weight gain is a big concern, think about why. Many women struggle with poor body image and unrealistic expectations for how they should look. Our bodies are capable of amazing things and the better we treat them, the more they can do. Try to be easier on yourself and find things to love about your body.

Learn more about taking control of your health. Smokefree has ways to help you maintain your weight and feel better.

Quitting is hard. But quitting can be a bit easier if you have a plan. When you think you’re ready to quit, here are a few simple steps you can take to put your plan into action.

Know WhyYou’re Quitting

Before you actually quit, it’s important to know why you’re doing it. Do you want to be healthier? Save money? Keep your family safe? If you’re not sure, ask yourself these questions:

• What do I dislike about smoking?
• What do I miss out on when I smoke?
• How is smoking affecting my health?
• What will happen to me and my family if I keep smoking?
• How will my life get better when I quit?

Learn How to Handle Your Triggers and Cravings

Triggers are specific persons, places, or activities that make you feel like smoking. Knowing your smoking triggers can help you learn to deal with them.

Cravings are intense urges to smoke. Every craving is temporary, so find healthy ways to distract yourself until it passes. Plan ahead and come up with a list of activities you can do when you get a craving.

Find Ways to Handle Nicotine Withdrawal

During the first few weeks after you quit, you may feel uncomfortable and crave a cigarette. This is because of withdrawal. During withdrawal, your body is getting used to not having nicotine from cigarettes. For most people, the worst symptoms of withdrawal last a few days to a few weeks. During this time, you may:

• Feel a little depressed
• Be unable to sleep
• Become cranky, frustrated, or mad
• Feel anxious, nervous, or restless
• Have trouble thinking clearly

You may be tempted to smoke to relieve these feelings. Just remember that they are temporary, no matter how powerful they feel at the time.

One of the best ways to deal with nicotine withdrawal is to try nicotine replacement therapy (NRT). NRT can reduce withdrawal symptoms. And NRT can double your chances of quitting smoking for good. NRT comes in several different forms, including gum, patch, nasal spray, inhaler, and lozenge. Many are available without a prescription.

A lot of research has been done on NRT. It has been shown to be safe and effective for almost all smokers who want to quit. But teens, pregnant women, and people with severe medical conditions should talk to their doctor before using NRT.

If you plan to use NRT, remember to have it available on your quit day. Read the instructions on the NRT package and follow them carefully. NRT will give you the most benefit if you use it as recommended.

Explore Your Quit Smoking Options

It is difficult to quit smoking on your own, but quitting “cold turkey” is not your only choice. In fact, choosing another option may improve your chances of success. Check out:

• SmokefreeTXT text message program
• QuitGuide or quitSTART apps
• Quitlines like 1-800-QUIT-NOW (1-800-784-8669) and 1-877-44U-QUIT (1-877-448-7848).

Find a quit method that might be right for you.

Tell Your Family and Friends You Plan to Quit

Quitting smoking is easier when the people in your life support you. Let them know you are planning to quit and explain how they can help. Here are a few tips:

• Tell your family and friends your reasons for quitting.
• Ask them to check in with you to see how things are going.
• Ask them to help you think of smokefree activities you can do together (like going to the movies or a nice restaurant).
• Ask a friend or family member who smokes to quit with you, or at least not smoke around you.
• Ask your friends and family not to give you a cigarette—no matter what you say or do.
• Alert your friends and family that you may be in a bad mood while quitting. Ask them to be patient and help you through it.

Support is one of the keys to successfully quitting.

Make a Quit Plan

Having a plan can make quitting easier.

You’ve decided to quit smoking. Congratulations! Your first day without cigarettes can be difficult. Here are five steps you can take to handle quit day and be confident about being able to stay quit.

1. Make a Quit Plan

Having a plan can make your quit day easier. A quit plan gives you ways to stay focused, confident, and motivated to quit. You can build your own quit plan or find a quit program that works for you. Check out SmokefreeTXT, QuitGuide app, or a quitline like 1-800-QUIT-NOW (1-800-784-8669) or 1-877-44U-QUIT (1-877-448-7848) to get started. Learn about the different ways to quit, and understand that no single approach to quitting works for everyone. Be honest about your needs. If using nicotine replacement therapy is part of your plan, be sure to start using it first thing in the morning.

2. Stay Busy

Keeping busy is a great way to stay smokefree on your quit day. Being busy will help you keep your mind off smoking and distract you from cravings. Think about trying some of these activities:

• Exercise
• Get out of the house for a walk
• Chew gum or hard candy
• Keep your hands busy with a pen or toothpick, or play a game in the QuitGuide app
• Drink lots of water
• Relax with deep breathing
• Go to a movie
• Spend time with non-smoking friends and family
• Go to dinner at your favorite smokefree restaurant

3. Avoid Smoking Triggers

Triggers are the people, places, things, and situations that set off your urge to smoke. On your quit day, try to avoid all your triggers. Here are some tips to help you outsmart some common smoking triggers:

• Throw away your cigarettes, lighters, and ashtrays if you haven’t already.
• Avoid caffeine, which can make you feel jittery. Try drinking water instead.
• Spend time with non-smokers.
• Go to places where smoking isn’t allowed.
• Get plenty of rest and eat healthy. Being tired can trigger you to smoke.
• Change your routine to avoid the things you might associate with smoking.

4. Stay Positive

Quitting smoking is difficult. It happens one minute…one hour…one day at a time. Try not to think of quitting as forever. Pay attention to today and the time will add up. It helps to stay positive. Your quit day might not be perfect, but all that matters is that you don’t smoke—not even one puff. Reward yourself for being smokefree for 24 hours. You deserve it. And if you’re not feeling ready to quit today, set a quit date that makes sense for you. It’s OK if you need a few more days to prepare to quit smoking.

5. Ask for Help

You don’t need to rely on willpower alone to be smokefree. Tell your family and friends when your quit day is. Ask them for support on quit day and in the first few days and weeks after. They can help you get through the rough spots. Let them know exactly how they can support you. Don’t assume they’ll know.

There are many medications, resources, and services available to help you quit smoking. There isn’t one perfect way to quit, but using more than one quitting tool can increase your chances of quitting successfully.

Get Prepared

Boost your chances of becoming smokefree for good with a plan. Here are a few things you can to do to prepare yourself.

• Know why you’re quitting: Before you quit, it’s helpful to know the reasons why you’re doing it. Maybe it’s because you want to look better, be healthier, save money, or have another good reason. When quitting gets hard, think about your reasons. They can inspire you to stop smoking for good.
• Make a quit plan: Creating your personalized quit plan can help you stay focused, confident, and motivated to quit.
• Manage your quit day: Having a plan to handle your quit day can give you the tools and confidence to take on your first smokefree day—and help you stay quit for good.

Quit Smoking Medications

Nicotine replacement therapy (NRT) and other medications can double your chances of quitting for good. Some medications work better than others for some people. It can take a few tries to find the approach that is right for you. Ask your doctor‚ dentist‚ or pharmacist about what might work for you. Always use medications as prescribed or as on the packaging.

Smokefree.gov’s Text Message Programs and Apps

Make your mobile phone your 24/7 quit buddy. Try one of Smokefree.gov’s free quitting tools.

Text Message Programs

Whether you are ready to quit today, need some time to build your confidence, or want to try a mini quit for just a few days, we have free text message programs designed to help. The programs provide daily tips, advice, and encouragement to help you become—and stay—tobacco free.

SmokefreeTXT

Join SmokefreeTXT if you’re ready to set a quit date. This program provides six to eight weeks of tips, encouragement, and support to quit smoking. (Program length depends on the quit date you choose.)

Sign up for SmokefreeTXT online or text QUIT to 47848.

Practice Quit

Choose Practice Quit if you’re not ready to quit smoking for good, but want to try quitting for a few days. Try as many times as you would like before you commit to quitting for longer.

Sign up for Practice Quit online or text GO to 47848.

Daily Challenges

Try Daily Challenges if you’re not ready to stop smoking but want to get ready to try.

Sign up for Daily Challenges online or text GO to 47848.

SmokefreeMOM

Try SmokefreeMOM any time during your pregnancy. You can choose a quit date if you’re ready to try quitting for good, or just receive messages on smoking and health if you’re not ready to quit yet.

Sign up for SmokefreeMOM online or text MOM to 222888.

Smartphone Apps

Do you want to track the times of day and locations to help you manage your strongest cravings and help prevent slips? Try Smokefree.gov’s free QuitGuide or quitSTART apps. You can create your own tips or get Smokefree tips and inspirational messages to keep you focused and motivated. Need a distraction? Try a game or challenge to take your mind off of cravings.

Speak With a Counselor

LiveHelp

Chat with a trained specialist with the National Cancer Institute’s LiveHelp online chat service. You will be connected with a trained specialist who can answer your questions and give you information about quitting smoking.

LiveHelp is available Monday through Friday from 9:00 a.m. to 9:00 p.m. Eastern time. LiveHelp is also available in Spanish.

Quitlines

• 877-44U-QUIT (877-448-7848)

The National Cancer Institute’s trained counselors provide information and support for quitting in English and Spanish. Call Monday through Friday from 9:00 a.m. to 9:00 p.m. Eastern time.

• 800-QUIT-NOW (800-784-8669)

All states have quitlines with counselors who are trained specifically to help smokers quit. Call this number to connect directly to your state’s quitline. Hours of operation and services vary from state to state.

Medications can make it easier to quit smoking by reducing cravings and withdrawal symptoms. Learn about the different types of medications and see which ones might work best for you.

Nicotine Replacement Therapy

Nicotine replacement therapy (NRT) is the most used quit smoking medication and comes in many forms, like gum and patches. It works by giving you a small, controlled amount of nicotine, which is the main addictive substance in cigarettes and other tobacco products. NRT doesn’t have any of the other dangerous chemicals found in cigarettes. This small amount of nicotine helps satisfy cravings for nicotine and reduces your urge to smoke. Some smokers have mild to moderate side effects. However, research shows that NRT is safe and works. NRT is not recommended for women who are pregnant or trying to become pregnant. More research is needed to determine if NRT is safe for you and your baby. Talk to your doctor about other ways to quit while pregnant.

Most types of NRT are available over the counter, which means you can buy them without a prescription. Before you start, follow the directions on the package so you use it properly.

Did you know? You can use two NRT products together to fight your most intense cravings and withdrawal symptoms. For example, you might use a long-acting NRT, like the patch, with short-acting NRT, like a lozenge.

Non-Nicotine Prescription Medications

There are two common prescription medications that help smokers quit: Bupropion SR and Varenicline. You’ll need a prescription from your doctor to buy these medications. Many insurance plans cover quit smoking medications. Check with your insurance plan to see if you are covered.

Bupropion SR

Bupropion SR (often referred to as Wellbutrin), is a medicine without nicotine. It may help with withdrawal symptoms and the urge to smoke. This medicine may not be right for pregnant women, people who have seizures, people who have eating disorders, or heavy alcohol users.

Varenicline

You may have heard about a recall of varenicline. If you are currently using varenicline and have concerns, talk to your doctor or pharmacist about what is best for you.

Varenicline (often referred to as Chantix) does not have nicotine. This drug may help you quit by improving withdrawal symptoms and making nicotine from cigarettes less effective if you start smoking again. This medicine may not be right for people with kidney problems and women who are pregnant‚ planning to become pregnant‚ or are breastfeeding.

Ask your doctor‚ dentist‚ or pharmacist if these medicines are right for you. Always use them as prescribed or as listed on the packaging.

Remember: NRT and other medications won’t do all of the work for you. This is why it’s important to try a variety of quit smoking tools until you find what works for you. It can take several attempts until you get the right combination.

Triggers are one of the biggest challenges smokers face when trying to quit. Knowing what to expect and how to deal with them can help you stay on track.

A trigger is something that makes you want to smoke. It can be a stressful situation, sipping coffee, going to a party, or smelling cigarette smoke. Different people have different triggers, and there are some triggers that have a bigger effect on women than they do on men. Knowing your triggers can help you control cravings and make it less likely that you will smoke.

Emotional Triggers

Feeling intense emotions, either good or bad, can make you want smoke. These emotional triggers are common among all smokers. Women, more than men, are more likely to want to smoke when they experience negative emotions—like sadness, anger, frustration, and stress. This means that bad moods and stress can make it harder for women to stay smokefree.

Smoking may help you feel better, but it will only be temporary. It won’t make whatever is bothering you go away for good. There are ways you can manage your stress and mood without cigarettes. Learning healthy ways to handle these emotions is important for preventing slips and relapses.

Environmental Triggers

When you stop smoking, you also have to get used to dealing with the things around you that remind you of smoking. Environmental triggers can be related to activities you do every day or in your social life. These reminders can be a trigger for any smoker, but they may affect women more than men.

Pattern Triggers

A pattern trigger is an activity where you typically include smoking. Some examples of these include:

• Drinking alcohol or coffee
• Watching TV
• Driving
• Finishing a meal
• Relaxing after having sex

One way to beat pattern triggers is to break the connection to smoking by replacing it with another activity. Try changing your routine or finding a non-smoking replacement, like chewing gum or eating sugar-free candy.

Social Triggers

Social triggers are events or activities where other people are smoking. Here are some examples:

• Going to a bar or concert
• Going to a party or other social event
• Seeing someone else smoke
• Being with friends who smoke
• Celebrating a big event

You might be worried that you won’t be able to stay smokefree with all the things that remind you of smoking. But there are small steps you can take that can help a lot. Start by telling your friends and family about your decision to quit. Ask them for their support and to not smoke around you. When you first quit, it is best to avoid places where people smoke. But over time, it will get easier to be around smokers.

Withdrawal Triggers

If you’ve been a long-time smoker, your body is used to getting nicotine from cigarettes. When you quit, withdrawal symptoms will make you want to keep smoking. Some examples of withdrawal triggers include:

• Craving the taste of a cigarette
• Smelling cigarette smoke
• Handling cigarettes, lighters, and matches
• Needing to do something with your hands or mouth
• Feeling restless or having other withdrawal symptoms

There are ways to deal with withdrawal triggers. Distract yourself by finding something to take your mind off the craving. Try nicotine replacement therapy (NRT) like nicotine gum, patches, or lozenges. Teens, women who are pregnant, and people with severe medical conditions should talk to their doctor before using NRT.

It’s no secret that quitting is hard. You won’t be able to avoid all of your triggers. And learning how to deal with triggers takes practice. So, when a craving is triggered, it’s important to have a plan to beat that urge to smoke.

Triggers lead to cravings to smoke. Cravings are uncomfortable, and the urge to smoke can be strong. The good news is that cravings are temporary, and there are things you can do to make yourself feel better during this time. Make a list of things to do when a craving hits. Here are some ideas:

• Keep your mouth and hands busy. Chew gum. Suck on a straw. Squeeze a handball. Do beading or needlework.
• Exercise. Go for a walk. Ride a bike. Go swimming. Exercising can distract you from smoking.
• Change your routine. For example, try drinking your coffee at a different time, or brushing your teeth right after you eat a meal.
• Use nicotine replacement therapy. These medications can double your chances of quitting for good. Experiment with combinations of medications to see what works best for you.
• Tell others that you are quitting. Let the people in your life know you are quitting and ask them to avoid smoking around you. This will allow them to support you and might prevent them from offering you a cigarette.
• Prepare to handle places where people smoke. In the weeks or months after you quit,you might need to stay away from places where people smoke. The smell of cigarettes and other reminders of smoking can be a trigger, which might lead to a slip.
• Take deep breaths. Your breaths can become small and shallow when you’re stressed. This makes the physical symptoms of stress worse. Take a few deep breaths to help your body relax.
• Let your feelings out. Talk, laugh, cry, or write to express your negative feelings. You don’t have to deal with your stress and problems alone. It is ok to reach out to your family, friends, counselor, or loved ones for support.
• Visit the Smokefree Women Facebook community. Receive tips and support from other women who are learning to face their emotional triggers too.

It might take some time to find what works for you. Keep trying different things and it will start to get easier.

When you stop smoking, your body needs to get used to not having nicotine. This can be uncomfortable, but there are ways you can manage nicotine withdrawal.

Understanding Withdrawal

Withdrawal is the collection of uncomfortable symptoms you have when you stop getting nicotine. Nicotine is the main addictive drug in cigarettes and other tobacco products. For most smokers, the worst withdrawal symptoms last from a few days up to two weeks, but every smoker’s withdrawal experience is different.

Common withdrawal symptoms include:

• Having intense cravings for cigarettes.
• Feeling sad, irritable, or restless.
• Having trouble sleeping.
• Having trouble thinking clearly and concentrating.
• Feeling hungrier or gaining weight.

Withdrawal and Emotional Triggers

Negative feelings and mood changes can happen during withdrawal—and they can also be powerful smoking triggers for women. Learning how to manage emotional symptoms of withdrawal is very important for women to stay smokefree. Try the tips below to help you get through it.

• Build healthy coping skills. Learn how to handle your emotional triggers without using cigarettes.
• Consider using medication. If you are not pregnant, or trying to become pregnant, try nicotine replacement therapy to help manage these symptoms and withdrawal-related cravings. You can also talk to your doctor about prescription medications that can help you quit.
• Explore other ways to beat withdrawal. The more tools you have at your disposal, the more successful you will be at dealing with triggers, cravings, and withdrawal.

Get Support

Having symptoms of withdrawal is a major challenge smokers face while quitting. Many people will start smoking again to feel better. There are ways to get support and avoid a slip or relapse.

• Lean on your loved ones. Let your friends and family know that quitting smoking may affect your mood and patience. Ask them to be understanding and supportive of the challenging time you’re going through.
• Find other Smokefree women. Join the Smokefree Women Facebook community and get support and advice from others like you.
• Try SmokefreeTXT. This mobile text messaging service offers 24/7 encouragement, advice, and tips to help smokers quit smoking and stay quit. Sign up online or text QUIT to 47848.
• Connect with a trained quit smoking counselor. Call 1-800-QUIT-NOW (1-800-784-8669) or chat online at LiveHelp. Both services are available Monday through Friday, 9:00 a.m. to 9:00 p.m. EST. Also available in Spanish.

Withdrawal and Depression

It’s normal to go through negative mood changes after you quit smoking. This can be part of withdrawal. Some people feel sadder. You might also be irritable or restless. But if you’re feeling very down for more than two weeks, it could be depression.

If you think you have depression, try not to smoke. Talk to you doctor about your options for treating depression while you stay smokefree.

Find Help 24/7

If you or someone you know is in distress or having suicidal thoughts, get help now. Call or text 988 or chat online for 24-hour, free and confidential support from trained counselors.

Para obtener asistencia en español durante las 24 horas, llame al 988.

Want to learn more about nicotine withdrawal? Check out Smokefree.gov for resources and ways to help reduce cravings.

Many smokers try to quit several times before they quit smoking for good. Slips and relapses are a normal part of quitting, but you can learn from them and build skills that will help you stay on track.

A slip is having one or two cigarettes after you quit. Even “just one puff” counts as a slip. A slip is different from a relapse. A relapse means going back to smoking regularly.

I Slipped. Now What?

Use a slip as an opportunity to learn. Remind yourself that a slip is just a temporary setback. Be proud of the cigarettes you didn’t smoke. You have not failed and you’re not back to square one.

Think about why you slipped. Can you identify a specific reason? What will you do the next time you find yourself in the same situation? Knowing your triggers and which ones are more common for women can help you understand what caused you to slip.

Slips present good opportunities to try something new. Download the QuitGuide app, and tag the locations and times of day when you need support the most—Smokefree.gov will be there to help. Imagine your life without cigarettes. Thinking about yourself as a nonsmoker increases your chances of staying quit. You can try nicotine replacement therapy, or talk to your doctor about other quit smoking medications. If you need to talk to someone, you can chat with an expert who can help you quit.

I Relapsed. Now What?

You are not alone if slips have led you back to smoking. Keep trying! Most smokers need several tries before they stop smoking for good. If you’re not ready right now to quit for good, Smokefree.gov offers two text message programs that will help you prepare:

• Practice Quit allows you to try quitting for short periods of time before quitting for good—you can choose to practice for one, three, or five days. Build up some short-term successes and then try a longer quit with SmokefreeTXT.
• If you’re not ready to stop smoking, try a Daily Challenge each day for a week. These small steps will help you learn to deal with cravings, triggers, and stressful situations.

Remember: Quitting smoking is a process. Sometimes you will struggle, which might lead to a slip or relapse. It’s all a normal part of becoming smokefree. Just keep learning what works for you and apply those things to your next quit attempt. You can do it if you stick with it.