It doesn’t matter how old you are or how long you’ve been smoking, quitting smoking at any time improves your health. When you quit, you are likely to add years to your life, breathe more easily, have more energy, and save money. You will also:

• Lower your risk of cancer, heart attack, stroke, and lung disease
• Have better blood circulation
• Improve your sense of taste and smell
• Stop smelling like smoke
• Set a healthy example for your children and grandchildren

Research supported by the National Institutes of Health (NIH), the Centers for Disease Control and Prevention (CDC), and the U.S. Food and Drug Administration (FDA) confirms that even if you’re 60 or older and have been smoking for decades, quitting will improve your health.

Smoking shortens your life. It causes about one of every five deaths in the United States each year. Smoking makes millions of Americans sick by causing:

• Lung disease. Smoking damages your lungs and airways, sometimes causing chronic bronchitis. It can also cause emphysema, which destroys your lungs, making it very hard for you to breathe.
• Heart disease. Smoking increases your risk of heart attack and stroke.
• Cancer. Smoking can lead to cancer of the lungs, mouth, larynx (voice box), esophagus, stomach, liver, pancreas, kidneys, bladder, and cervix.
• Respiratory problems. If you smoke, you are more likely than a nonsmoker to get the flu, pneumonia, or other infections that can interfere with your breathing.
• Osteoporosis. If you smoke, your chance of developing osteoporosis (weak bones) is greater.
• Eye diseases. Smoking increases the risk of eye diseases that can lead to vision loss and blindness, including cataracts and age-related macular degeneration (AMD).
• Diabetes. Smokers are more likely to develop type 2 diabetes than nonsmokers, and smoking makes it harder to control diabetes once you have it. Diabetes is a serious disease that can lead to blindness, heart disease, nerve disease, kidney failure, and amputations.

Smoking can also make muscles tire easily, make wounds harder to heal, increase the risk of erectile dysfunction in men, and make skin become dull and wrinkled.

Nicotine is a drug

Nicotine is the drug in tobacco that makes cigarettes so addictive. Although some people who give up smoking have no withdrawal symptoms, many people continue to have strong cravings for cigarettes. They also may feel grumpy, hungry, or tired. Some people have headaches, feel depressed, or have problems sleeping or concentrating. These symptoms fade over time.

Help with quitting

Many people say the first step to quitting smoking successfully is to make a firm decision to quit and pick a definite date to stop. Make a plan to deal with the situations that trigger your urge to smoke and to cope with cravings. You may need to try many approaches to find what works best for you. For example, you might:

• Talk with your doctor.
• Read self-help information.
• Go to individual or group counseling.
• Ask a friend for help.
• Think of what you can do with the money you spend on cigarettes and set up a rewards system.
• Take a walk or try a new physical activity you enjoy.
• Take medicine to help with symptoms of nicotine withdrawal.

Some people worry about gaining weight if they quit. If that concerns you, make a plan to exercise and be physically active when you quit—it may distract you from your cravings and is important for healthy aging.

Breaking the addiction

When you quit smoking, you may need support to cope with your body’s desire for nicotine. Nicotine replacement products help some smokers quit. You can buy gum, patches, or lozenges over the counter.

There are also prescription medications that may help you quit. A nicotine nasal spray or inhaler can reduce withdrawal symptoms and make it easier for you to quit smoking.

Other drugs may also help with withdrawal symptoms. Talk with your doctor about which medicines might be best for you.

Cigars, pipes, hookahs, chewing tobacco, and snuff are not safe

Some people think smokeless tobacco (chewing tobacco and snuff), pipes, and cigars are safe alternatives to cigarettes. They are not. Smokeless tobacco causes cancer of the mouth and pancreas. It also causes precancerous lesions (known as oral leukoplakia), gum problems, and nicotine addiction. Pipe and cigar smokers may develop cancer of the mouth, lip, larynx, esophagus, and bladder. Those who inhale when smoking are also at increased risk of getting lung cancer as well as heart disease, chronic bronchitis, chronic obstructive pulmonary disease, and emphysema. Using a hookah to smoke tobacco poses many of the same health risks as cigarette smoking.

Secondhand smoke is dangerous

Secondhand smoke created by cigarettes, cigars, and pipes can cause serious health problems for family, friends, and even pets of smokers. Secondhand smoke is especially dangerous for people who already have lung or heart disease. In adults, secondhand smoke can cause heart disease and lung cancer. In babies, it can increase the risk of sudden infant death syndrome (SIDS), which is the unexplained death of a baby younger than 1 year of age. Children are also more likely to have lung problems, ear infections, and severe asthma if they are around secondhand smoke.

Get the facts about e-cigarettes

Electronic cigarettes, or e-cigarettes, deliver nicotine, flavor, and other chemicals that are inhaled by the user. They are sometimes called “e-cigs,” “e-hookahs,” “mods,” “vape pens,” “vapes,” or “tank systems,” and may look like regular cigarettes, pens, or even USB sticks. They may contain harmful substances like lead and cancer-causing chemicals, in addition to nicotine, which is addictive. Some flavorings in e-cigarettes have been linked to lung disease. Scientists are still studying the long-term effects e-cigarettes may have on your health. The U.S. Food and Drug Administration (FDA) has not approved e-cigarettes as a quit-smoking aid. There is limited evidence that they help smokers quit.

Good news about quitting

The good news is that after you quit smoking, even in your 60s, 70s, or beyond:

• Your heart rate and blood pressure drop to more normal levels.
• Your nerve endings begin to regenerate, so you can smell and taste better.
• Your lungs, heart, and circulatory system will begin to function better.
• You will cough and feel out of breath less often.
• Your chance of having a heart attack or stroke will drop.
• Your breathing will improve.
• Your chance of getting cancer will be lower.

No matter how old you are, all these health benefits are important reasons to make a plan to stop smoking.

Call a smoking quitline

A trained counselor can help you stop smoking or stay on track. You can call:

• The National Cancer Institute’s Smoking Quitline, 877-448-7848 (877-44U-QUIT)
• Smokefree.gov, which connects you with your State’s Quitline, 800-784-8669 (800-QUITNOW)
• Veterans Smoking Quitline, 855-784-8838 (855-QUITVET)

You can quit smoking: Stick with it!

Many people need a few tries before they quit smoking for good. If you slip and have a cigarette, you are not a failure. You can try again and be successful. Try these tips to get back to your goal.

It’s never too late to get benefits from quitting smoking. Quitting, even in later life, can significantly lower your risk of heart disease, stroke, and cancer over time and reduce your risk of death.

Understand why cigarettes and other tobacco products are addictive and harmful to your health.

What is nicotine?

Nicotine is an addictive, fast-acting drug found in cigarettes. It affects your heart rate, blood pressure, brain chemistry, and mood. When you stop smoking, you experience cravings because your body is used to having a certain amount of nicotine each day.

Is nicotine really that addictive?

Yes. When nicotine enters the body, it triggers the release of dopamine, a hormone that causes feelings of pleasure. The brain remembers how good you felt and begins to crave nicotine to get that good feeling back. Feeding your brain’s craving for nicotine makes it want to have more. Withdrawal symptoms usually appear within 2–3 hours after your last cigarette because the desired dopamine levels have decreased.

If you smoke every day, especially if you smoke 10 or more cigarettes a day, you are likely addicted to nicotine. If you have a hard time going for long periods without smoking, or if you have noticed strong withdrawal reactions when you have tried to quit before, you may be highly addicted. Are you addicted to nicotine? Take the nicotine addiction quiz.

What happens when I light up?

Each time you inhale cigarette smoke, nicotine rushes to the brain within 10 seconds. If you take just 10 puffs per cigarette, and smoke a pack per day, you are receiving over 200 hits of nicotine each day. If you have smoked for 25 years, then you have taken almost 2 million hits of nicotine during your lifetime.

Every time you light up a cigarette, you release 7,000 known chemicals into the air and into your body. At least 69 of these chemicals cause cancer. “Natural” and “no additive” cigarettes are no safer than other cigarettes. They still release harmful chemicals. Anyone around you is also breathing in these harmful chemicals, which can affect their health.

Other Tobacco Products

Do you occasionally smoke a cigar or pipe, or chew tobacco in addition to smoking cigarettes? As it turns out, these tobacco products are just as harmful to your body as cigarettes. Cigars, pipes, and roll-your-own tobacco are not healthy alternatives to cigarettes and may lead to many of the same diseases as cigarettes.

• Cigars: Even if you do not inhale, you can still be at risk for mouth and throat cancers, among others. Older adults who smoke cigars are at a greater risk for heart disease than nonsmokers. Cigars may even release more toxic secondhand smoke to those around you than cigarettes do.
• Roll-your-own tobacco: This kind of tobacco is not a safe alternative to cigarette smoking. Roll-your-own tobacco is not “organic.” It has the same toxins as cigarettes and can cause the same cancers and other health problems as cigarettes.
• Pipes: Pipe smoking and cigar smoking have similar levels of risk. Pipe smoking can increase your risks for stroke, heart disease, and cancer of the lung and mouth.
• Smokeless tobacco: Smokeless tobacco contains 28 known carcinogens and high levels of salt, which contributes to high blood pressure. If you use smokeless products, you are putting yourself at risk for oral health problems, cancer, and heart diseases. Smokeless tobacco is also addicting. Tobacco products are not safe just because they do not involve smoke. 

All tobacco is dangerous. The best way to protect yourself and your loved ones from the harms related to tobacco products is to quit altogether.

What about electronic cigarettes?

Electronic cigarettes (commonly called e-cigarettes, e-cigs, or vapes) are battery-powered devices that work by heating a liquid into an aerosol that the user inhales and exhales. The e-cigarette liquid typically contains nicotine, propylene glycol, glycerin, flavorings, and other chemicals. Nicotine is the addictive drug found in regular cigarettes and other tobacco products. Research shows that e-cigarette aerosol often contains substances that can be harmful, including flavoring chemicals (like diacetyl, which is linked to lung disease), metals (like lead), and other cancer-causing chemicals.

Companies that make or sell e-cigarettes must follow certain Food and Drug Administration (FDA) regulations. For example, only people age 18 and over are allowed to buy e-cigarettes. Researchers are working hard to gather more information about e-cigarettes and how they are used. This information may lead to additional regulations and could be helpful for informing the public about what's in e-cigarettes and the potential health risks of using them.

E-cigarettes are not approved by the FDA as a quit smoking aid. So far, the research shows there is limited evidence that e-cigarettes are effective for helping smokers quit. There are other proven, safe, and effective methods for quitting smoking. Explore your options and find a quit method that's right for you.

There are so many great reasons to stop smoking. Think about the ways smoking affects you and your loved ones, and discover the benefits of quitting. Remind yourself of these reasons when you need some extra motivation.

There are so many benefits to becoming smokefree. Feeling healthier, saving money, and taking back control of your life are just a few of the reasons people decide to stop smoking. How do you want your life to improve by saying goodbye to tobacco?

Why should you quit now?

The truth is that most smokers want to quit. Common reasons why smokers want to quit are to be in control of their lives and to be free from cigarettes. If you quit, you can tell yourself:

• I will be proud of myself.
• I will have more energy and focus.
• I will feel more in control of my life.
• I will have more money to spend.
• I will feel more physically fit.
• I will be more attractive.
• I will save time by not taking cigarette breaks, buying cigarettes, or searching for a lighter.

Within just a few weeks of quitting you will start to feel better—more energized, more relaxed, more confident, and proud that you were able to quit.

After you stop smoking, you will have new freedom. Find new, better ways to use the moments without smoking. You can:

• Look for new work challenges.
• Take a class and learn something new.
• Start a new hobby.
• Plant that garden.
• Volunteer at your local hospital or a charity.

Former smokers have done all sorts of things with their newfound time:

• Lisa found her true passion for cooking and started her own catering company.
• Mary knits hats, mittens, and blankets for her grandchildren, and joined a walking group.
• James started playing guitar again and now plays in a smokefree band.

These are just a few ideas about what you can do with the additional time you have after you stop smoking. Think back over your reasons for quitting. Imagine yourself looking and feeling better as a nonsmoker. What will you do?

Quitting at any age can help you be healthier and live longer. Find out how your health will improve when you quit smoking.

Why should you quit now?

• I want to stay healthy or get healthier.
• My doctor said I should quit.
• I will lower my risk of many illnesses that would cut down on my freedom, such as:
  • Cancer
  • Heart attack and stroke
  • Lung diseases such as emphysema and chronic bronchitis
  • Cataracts (clouds in the eye that affect vision).
• I will cough less and breathe easier.
• I will have whiter teeth and healthier gums.

You can look forward to changes the moment you quit smoking. Within 20 minutes of smoking that last cigarette, your body starts making healthy changes that will continue for years. You will add healthy days and years to your life when you quit.

Should I be screened for lung cancer?

Smoking causes lung cancer. The more you smoke and the longer you smoke, the higher your risk of developing cancer. Most lung cancers are found in people 55 and older. The good news is that:

• You can lower your risk of developing many cancers if you quit smoking.
• There is a screening test that can sometimes detect lung cancer early.

Talk with your health care provider about whether you should be screened for lung cancer with a low-dose computed tomography (LDCT) scan.

Think about all of the money you’ll save when you stop smoking. What will you do with the savings?

Why should you quit now?

The cost of smoking adds up quickly. If you smoke a pack a day, you're spending at least $45 per week. Check out our savings calculator to find out how much you could save if you quit today. These amounts are based on a 2018 national average price of about $6.35 per pack. Depending on where you live, the cost of cigarettes could be more.

What could you do with your savings?

Think about what you could do with the money you spend on cigarettes.

• Many former smokers have said that the financial rewards helped them not to smoke during the times when quitting was the toughest.
• You could plan to grow your savings. 
• You could use the money you save for something you never thought you could afford, like going on a trip. 
• Are you on a fixed income? With these savings you could improve your life right now. Almost all insurance premiums are higher for smokers: life, disability, home, fire, and auto. Ask your insurance agent if your rates will go down after you quit.

Former smokers have done some amazing things with their saved money:

• Michael used his savings to reward himself for the weeks, months, and years he stayed smokefree. Not only did he buy himself an e-reader, he also paid off his mortgage.
• James put his savings of $1,092 toward the custom guitar he'd always dreamt of.
• Lisa and her husband are planning a long-awaited vacation in the mountains with the $4,368 she saved since she quit two years ago.

There are many ways that smoking impacts the people you care about. Quitting will reduce their exposure to secondhand smoke, set a good example for others, and give you more quality time with your loved ones.

Why should you quit now?

Your smoking harms those around you, too, particularly young children. This can be hard to hear, especially before you are ready to quit. But...

• Children who breathe in secondhand smoke get sick more often with ear infections, bronchitis, and pneumonia.
• Children's allergies and asthma get worse if they live with a smoker.
• Adults who live with smokers and breathe in secondhand smoke are more likely to die of lung cancer and heart disease.

When you quit for your loved ones, you can say:

• I will no longer expose my family and friends to secondhand smoke.
• I want to set a good example for my children or grandchildren.
• I will make my family, friends, and coworkers proud of me.

Think about all the things you can do with your loved ones with the extra time you'll have after quitting. Here are some examples of what recent quitters do with their extra time and energy:

• Mary babysits her grandchildren without worrying about her smoking affecting their health—or being called stinky.
• Betty spends days with Robert, a nonsmoker who encouraged her to quit, without worrying about exposing him to secondhand smoke.
• Michael goes on an annual camping trip with his grown sons without missing a minute of the fun.

Quitting is easier with some help. Learn about medications that can help you deal with the challenges of quitting—like withdrawal and cravings—and become smokefree.

Medications can make it easier to quit smoking by reducing cravings and withdrawal symptoms.

Many former smokers find that using these medications for a couple of months helped them quit. But they are just one type of tool, not a magic bullet. Follow instructions carefully to get the most benefit.

What medications and NRT products are available?

There are 7 FDA approved medications (5 NRT products: patch, lozenge, gum, nasal spray, and inhaler; and 2 prescription medications: Bupropion and Varenicline). Your pharmacist or doctor can help you choose which is best for you.

Nicotine Replacement Therapy

NRT 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 available over the counter and by prescription.

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 get these medications. Many insurance plans cover quit smoking medications. Check with your insurance plan to see if you are covered.

Bupropion SR

Bupropion SR (e.g., 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. Visit FDA’s webpage for more information about the recall.

Varenicline (e.g., 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.

Combination therapy

For some smokers, doctors may suggest two NRTs or combining an NRT with a prescription medication. For example, your doctor may tell you to combine a long acting NRT, like the patch, with a short-acting NRT, like nicotine gum, when you need extra help to control cravings.

Learn more about what NRT products or medications might be right for you.

$ = less than $150 | $$ = $151–$299 | $$$ = $300 and more.

Under the direction of a doctor, NRT can be safely used by people with diabetes or high blood pressure, and does not increase the risk of heart attacks. It is also important to note that the nicotine in NRT is at a level that is unlikely to interact with other medications. Talk to your doctor to learn if NRT is the right choice for your quit plan.

Under the Affordable Care Act, many of these treatments must be covered by insurance. For many smokers, this includes counseling and medication at no cost. For details about Medicare and Medicaid, please visit the external websites. You can also talk to your insurance provider about your benefits.

Quitting smoking is hard, and there may be a lot of reasons why you don’t feel ready to quit right now. Think about why you’re hesitant to quit and what you can do to take steps toward setting a quit date.

Reasons Preventing You From Quitting

The reasons that prevent smokers from quitting are often similar. Are any of these worries standing in your way?

• Smoking relaxes me. Why are you tense to start with? Is it because you are low on nicotine? A lot of what you think is relaxation is relief from nicotine withdrawal. Most former smokers say they feel happier without cigarettes.
• I’ve tried before and didn’t make it. You didn’t fail. You practiced not smoking. Research shows that it usually takes a few tries before smokers quit for good.
• I’ll gain a lot of weight if I stop smoking. Fear of weight gain keeps some people from even trying to quit. And for people who do try and quit, weight gain can be tough to handle and can even make them consider going back to smoking. The good news is that you can take charge of your weight even while you are quitting smoking. Click on the links to learn exercise and healthy eating tips.
• When I’ve tried to quit before, I was uptight and restless, and I had trouble concentrating. These are common symptoms of nicotine withdrawal, but look at these symptoms as signs of recovery from nicotine addiction. They may be quite strong in the first few weeks after quitting, but they will go away soon. This site will show you ways to deal with symptoms of withdrawal including medication and other quit tools.
• I’d feel deprived if I quit smoking. I wouldn’t have as much pleasure in my life. Think instead about what you will be gaining—a new lease on life, freedom from being tied down to an addiction, better health, more energy, and renewed self-esteem.
• I’ve had a lot of changes in my life. Will I be able to add quitting smoking to the list? We live in times of change. You may be facing new pressures at work, or you may have recently lost a friend or a family member. All of these changes can be hard. But most former smokers found they had more energy to deal with these kinds of changes once they stopped smoking.

Have you had any of these problems in the past few years?

• Getting very tired in a short time
• Wheezing, trouble breathing, shortness of breath, frequent coughing, or heavy chest colds
• Emphysema, chronic bronchitis, chronic obstructive pulmonary disease (COPD), or asthma
• Tingling in hands and feet, bad circulation
• Pain, tightness in the chest, heart disease or heart attack
• Difficulty sleeping
• Cataracts
• High blood pressure
• Stomach ulcers
• Diabetes complications
• Sores in the mouth, bad gums, stale breath
• Bone density loss

By smoking, you could be making an existing medical condition worse, or causing health problems that you might not have if you didn’t smoke.

Have you tried to quit before?

Here are three tips to keep in mind to prevent a slip the next time you try to quit:

1. Don’t let tough times take you back to smoking. Talk to someone supportive of your journey to quit smoking. Former smokers have also reported that exercise, prayer, and new hobbies can be helpful ways to handle cravings.
2. Don’t be caught off balance. Distract yourself, try a cigarette substitute when you are in a situation that triggers smoking or if you have the urge to smoke. The urge will pass!
3. One cigarette does not make you a smoker again. Don’t let that one cigarette be an excuse for going back to smoking. You are not doomed to be a smoker again. Learn from the slip. You will have more confidence next time you face temptation.

Trying to quit smoking feels different for each person, but almost everyone will have some symptoms of nicotine withdrawal. When you stop, your body and brain have to get used to not having nicotine. This can be uncomfortable, but nicotine withdrawal can’t hurt you – unless you give in and have a cigarette!

Over time, withdrawal symptoms will fade as long as you stay smokefree.

1. Having urges or cravings to smoke

Almost everyone who smokes regularly has cravings or urges to smoke when they quit. They may be mild or can sometimes feel overwhelming. Figuring out how to deal with cravings is one of the most important things you can do to stay successful.

Ways to manage: There are LOTS of things you can do to make urges and cravings less of a problem. Quit-smoking medicines can help a lot, and so can other quitting tips. Cravings can be triggered by things that make you think about smoking—like people you smoked with, a place you often smoked, or things you used to do while smoking like having a cup of coffee. Even a thought or a feeling can trigger a craving. But other thoughts can help you get through a craving, like remembering why you are quitting. Remember that you never have to give in to a craving, and that it will always pass.

Tips to Manage Withdrawal

• Use a quit-smoking medicine.
• Keep busy and distract yourself.
• Be active – some physical activity is better than none!
• Spend time with friends who don’t smoke.
• See other ways to manage withdrawal.

2. Feeling irritated, grouchy, or upset

It is very common to feel irritated or grouchy when you quit. Even many people who have never smoked know this is part of quitting. Knowing this is normal can be helpful.

Ways to manage: Remind yourself that you likely feel this way because your body is getting used to being without nicotine. Take a few deep breaths and remind yourself why you’re quitting.

3. Feeling jumpy and restless

Feeling jumpy or restless during the first days or weeks after quitting is normal. Just like your mind gets irritated without nicotine at first, the rest of your body can, too.

Ways to manage: Doing some physical activity can help shake loose your jumpiness. Get up and walk around for a bit if you feel restless. Try cutting back on coffee, tea, and other caffeinated drinks. When you quit smoking, caffeine lasts longer in your body.

4. Having a hard time concentrating

You may notice that it is harder to concentrate in the first days after you quit—this is very common.

Ways to manage: Try to cut yourself some slack, especially in the first days after you quit. Try to limit activities that require strong concentration if you can.

5. Having trouble sleeping

It’s common to have some trouble sleeping when you first quit smoking. This will get better, but if it is bothering you, talk with your healthcare provider to get help. If you become exhausted from poor sleep, this can make it harder to stay quit.

Ways to manage:

• If you drink coffee, tea, or other caffeinated drinks regularly, don’t drink them in the late afternoon or evening. When you quit smoking, caffeine lasts longer in your body.
• If you are using the nicotine patch, try taking it off an hour before bedtime. Sometimes the nicotine in the patch can affect your sleep.
• Try some of the other things that can help you get a good night’s sleep:
  • Don’t watch TV or use phones, computers, or e-books in bed.
  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
  • Don’t eat a heavy meal or drink alcohol right before bed.
  • Add in some physical activity during the day (but not right before bed).
  • Go to sleep and wake up around the same time each day, even on weekends.

6. Feeling hungrier or gaining weight

It’s normal for your appetite to increase some when you quit. And your body may not burn calories quite as fast. You may also eat more because of the stress of quitting or to have something to do with your hands and mouth. Food may even be more enjoyable because your senses of smell and taste are not being dulled by all that smoke!

Ways to manage: While some people may gain weight after they quit, it’s important for your health to quit sooner than later. Below are a few simple things you can do to help control weight gain after quitting. The bonus is that these things will help you build healthy behaviors for a lifetime of being smokefree!

• Snack smart. If you eat between meals, find some healthy, low-calorie foods that still give your mouth and hands something to do, like celery, carrots, or sugar-free mints. You can also keep your hands and mouth busy with a toothpick or a straw.
• Be active. Any physical activity is better than none. Even if you don’t want to join a gym or take up running, simply going for a walk can have real health benefits!
• When you eat, focus on eating. Eating is often something we do in the background while we watch TV or check our phones. When we eat like this, we eat more. When you quit smoking, make a point of removing distractions when you eat. Also try eating a bit slower and focus on enjoying your food. This can help you notice when you are getting full.

If you are worried about gaining weight, a quit coach can help you with other quitting tips, or you can talk with your healthcare provider for help.

7. Feeling anxious, sad, or depressed

People who smoke are more likely to have anxiety or depression than people who don’t smoke. Some people feel mood changes for a short time after they quit smoking. Watch for this, especially if you’ve ever had anxiety or depression.

For some people, smoking may seem like it helps with anxiety or depression, but don’t be tricked. Smoking might make you feel better in the short-term, but that’s because the nicotine in cigarettes stops the discomfort of withdrawal, not because it is helping with anxiety or depression. There are much better ways to deal with withdrawal symptoms and mood changes than returning to smoking! The good news is that once people have been smoke-free for a few months, their anxiety and depression levels are often lower than when they were smoking.

Ways to manage:

• Be Active. Being physically active can help lift your mood. Start small and build up over time. This can be hard to do if you’re feeling down. But your efforts will pay off.
• Structure your day. Stay busy. Get out of the house if you can.
• Connect with other people. Being in touch or talking with others every day can help your mood. Try to connect with people who are supportive of your efforts to quit smoking.
• Reward yourself. Do things you enjoy. Even small things add up and help you feel better.
• Talk with a healthcare provider. If you don’t feel better in a couple weeks, or your symptoms feel unmanageable, it’s important to contact a healthcare provider.

What if feelings of depression get worse, or don’t get better? You should get help. Talk to your healthcare provider, call the quitline (1-800-QUIT-NOW), or seek appropriate emergency help.

• Sometimes people who are feeling depressed think about hurting themselves or dying. If you or someone you know is having these feelings, get help now.
  • Call or text the 988 Suicide & Crisis Lifeline at 988, available 24 hours a day, 7 days a week. Online chat is available 24/7.
  • Call 911 or go to the nearest hospital emergency department for emergency medical treatment.
  • Don’t be alone. Don’t leave another person alone if he or she is in crisis.

Nicotine withdrawal can make quitting tough—especially in the first few weeks after quitting. Understand what nicotine withdrawal feels like and get ideas for easing symptoms.

What is withdrawal?

Sometimes people who at first quit successfully will give in and smoke within a week or two—because of withdrawal and cravings that are too intense to resist. Remember, withdrawal and intense cravings to smoke will go away! To keep the upper hand, know what to expect and how to cope.

Withdrawal is what your brain and body go through when they don't have nicotine. Withdrawal is normal for people who are trying to quit. It can be unpleasant, but withdrawal from tobacco is not dangerous. The first week is usually the hardest. After 2 weeks, many withdrawal symptoms will have gone away, and your urges to smoke will be weaker and farther apart.

To increase your chances of quitting successfully, consider using an FDA-approved quit smoking medication. They help by making cravings weaker and easing other withdrawal symptoms. Even if you’ve tried nicotine replacement therapy or a pill medication in the past and didn’t like it or weren’t successful in quitting, there are new ways to use them that may help more. Speak with your doctor, pharmacist, or a trained quit coach about using medications and how to get them.

Common Symptoms of Withdrawal

• Feeling irritable and tense, having trouble concentrating, feeling “out of it.” Remember that these feelings will pass. Go easy on yourself.
• Feeling restless or too energetic, having trouble sleeping at night, or feeling drowsy during the day. For many smokers, withdrawal causes sleeping difficulties. Your body is rebounding. You can use this extra energy for exercise.
• Feeling anxious, nervous, or restless. These symptoms are common in the first few days. Reach out to a member of your support team. Whether or not you tell them you are craving a cigarette, having a conversation will occupy your mind and allow the craving to pass.

Cravings and Smoking Triggers

Think about the people, places, things, and situations in your life that trigger your urge to smoke—these are called smoking triggers. Knowing your smoking triggers and how to handle yourself in trigger situations can help you stay in control.

Some common smoking triggers are:

• Seeing someone else smoke
• Drinking alcohol or coffee
• Finishing a meal
• Taking a work break
• Feeling stressed or down
• Driving

Dealing with Cravings and Smoking Triggers

At first, you might want to avoid your triggers until you feel more comfortable handling your cravings. Unfortunately, some triggers and cravings are unavoidable—have a plan for what to do in these situations.

Medications and the use of the Four D’s can help you cope with cravings:

The Four D’s:

• Drink Water – Drink 6–8 glasses of water every day.
• Deep Breathe – Try a few deep breaths when you get the urge to smoke.
• Delay Smoking – Most urges to smoke only last a few minutes at a time. Try this meditation to help resist the immediate urge to smoke.
• Distract Yourself – Do anything to keep yourself from smoking! Here are a few suggestions:
  • Read a magazine or complete a crossword puzzle.
  • Change your routines. Sit in a different chair or take a walk after meals and on work breaks. Small changes in routine can be a big help.
  • Keep smoking substitutes handy: try carrots, sugarless gum, flavored toothpicks, or breath mints.
  • Exercise. Even a short walk will help.
  • Visit with a good friend, eat a meal out, see a movie, play with a pet, buy flowers, or read to a child.
  • Spend time in places where smoking is not allowed—libraries, museums, theatres, stores, places of worship, or nonsmoking places at work.

Meditation for Recent Quitters

People who have recently quit often feel overwhelmed by the idea of never smoking again. When you have the urge to smoke, focus on not smoking right now. Take it one day at a time. Remember that it will get easier. Use the meditation below to help you get through urges.

“I don’t have to quit forever; all I have to do is just not smoke today. I can do anything for this 1 day. Nothing will be too much for me. I can even break the day down into each of its 24 hours if the struggle demands it. I can focus on just 1 hour at a time. I can survive 60 minutes at a time without a cigarette. How freeing it is to realize I only have to quit smoking for today. I will do whatever I need to, to live without a cigarette today.”

Many smokers delay quitting because they are worried about gaining weight. Building healthy eating habits can help you avoid weight gain or help you shed the pounds you may have put on after you quit.

Weight Gain

There are many reasons why people gain weight when they quit. Here are some of the reasons:

• Smoking lowers your appetite.
• Smoking increases your metabolism.
• Eating can be a substitute for smoking.
• Eating may soothe the feelings that smoking used to soothe.

The good news is that you can take charge of your weight even while quitting smoking. 

Here is some basic information on healthy eating and tips to help you reach your healthy eating goals. For best results, combine healthy eating with physical activity.

Healthy Eating

Healthy eating involves eating a wide variety of foods that are high in nutrients and low in sugar and fat. When choosing what to eat, remember these healthy eating guidelines:

• Fill up half of your plate with fruits and vegetables.
• Vary your veggies. Brighten your plate with vegetables that are red, orange, and dark green.
• Try to choose grain products made from whole grains.
• Choose lean meats, poultry, seafood, beans, eggs, and nuts.
• Choose low-fat or fat-free dairy products.
• Get plenty of fluids each day such as water, fat-free or low-fat milk, and low-sodium broth-based soups.
• Limit saturated fats, trans fats, cholesterol, salt, and added sugars.

Smoking dulls your sense of taste and smell. You will enjoy your food more after you quit. Take more time to enjoy your food, but don't eat more food.

Healthy Snacks

If you find yourself reaching for food more often, pick a sugar-free or low-calorie snack. Try some of these healthy alternatives:

• Mix seltzer water with fruit juice.
• Suck on low-sugar or sugar-free hard candy.
• Munch on a graham cracker (28 calories) or a hard pretzel (24 calories).
• Make trail mix with granola, oats, nuts, and raisins.
• Choose sweet treats with fewer than 100 calories, like 1 cup of strawberries, a peach, a frozen fruit pop, a handful of raisins, or low-fat yogurt.

Setting Goals for Healthier Eating Habits

Don't get discouraged if you have difficulty following all the guidelines. It may take some time to make healthy eating a habit. Start by setting small goals that you know you can achieve. When you reach your goals, create new ones to challenge yourself.

Follow these 3 steps to set your goals:

1. Think about what kinds of goals you might set. One key to setting realistic goals is to identify what you want to get out of it. Here are some examples of things you might want to achieve with healthier eating. Choose one of these, or get creative and come up with your own.
   • Learn about good nutrition.
   • Buy healthier foods.
   • Learn how to cook.
   • Learn healthier cooking techniques.
   • Try out new types of healthier foods or dishes.
   • Set a new challenge (e.g., going vegetarian once a week) to work toward.
2. Identify 2 goals for healthier eating over the next month.
3. Create a plan. Identify 4 steps that you will take to reach your goals for healthier eating. To reach your goals, it may help to set small goals along the way. Think of steps that are reachable, positive, under your control, and specific. For example:
   • For breakfast, add unsalted nuts, raisins, or other dried fruit to whole grain cereal.
   • For a healthy snack, add fresh fruit to a low-fat yogurt.
   • For lunch, add a vegetable to your sandwich.
   • For dinner, switch from frying foods to baking or roasting.

Remember: Even the best plans sometimes need tweaking. If you find that some of these goals aren’t as reachable as you thought, or if your current plan isn't quite working, try something new. It probably took you more than one try to find what worked best to help you quit smoking. Making changes toward healthier eating could take several tries, too.

Exercise is an important part of a healthy lifestyle, but it can also help you fight cravings and bad moods after you quit smoking. Learn more about the benefits of being active and how to start an exercise routine.

Health Benefits of Exercising

No matter how old you are, regular physical activity can help you look younger and stay more fit than people who aren't active. Regular exercise can also be good medicine in your fight to stay off cigarettes. You will sleep better, be less likely to gain weight, and have more energy.

Physical activity also helps to:

• Reduce high blood pressure
• Reduce the risk for type 2 diabetes, heart attack, stroke, and several forms of cancer
• Reduce arthritis pain and related disability
• Reduce the risk for brittle bones and falls
• Reduce feelings of depression and anxiety.

Should I talk with my health care provider before doing physical activity?

Most people don't need to check with their health care provider before doing physical activity. However, you may want to talk with your health care provider if you aren't used to energetic activity, and you want to start a vigorous exercise program or significantly increase your physical activity. Ask your health care provider how physical activity can help you, whether you should avoid certain activities, and how to modify exercises to fit your situation.

If you already have a fitness routine, keep it up! If you haven't started one yet, here are five steps to help you kick-start your new exercise routine.

Five steps to help kick-start your new exercise routine:

• Start moving. Go for a walk. Walking is great for people of any age. It builds fitness, burns calories, and keeps your muscles and bones strong. Even small amounts of exercise can boost your health and your ability to quit smoking.
• Try smaller goals first. Starting with smaller goals can help you gain the confidence you need to develop an exercise routine you can stick with. Try going for a 10-minute walk 2 or 3 days a week or doing 3 or 4 strength-training exercises 1 day a week. As you reach your goals and you feel stronger, you can set new goals.
• Alternate and try new activities. Alternate your workout routine by doing strength training exercises one day and cardiovascular exercises another day. Or try out new ways of exercising that sound like fun—like finding a new hiking trail or checking out a water aerobics class. Invite a friend to join you. Mixing up your workouts allows your muscles to recover in between and keeps it fun!
• Routine and consistency will help you stick with it. Plan ahead! It's easy for exercise to take a back seat when you have so many other demands on your time and energy. Whether you like to exercise at the same time of the day or on the same days of the week, or find that you need to be more flexible to fit exercise into your life, having a weekly plan will help you stick with it.
• Track your activity. Write down your physical activity goals and track your progress.

Everyone feels blue now and then. But if your feelings last for more than a couple of weeks and get in the way of your normal daily activities, you may be suffering from depression. Understand what depression looks like and what you can do about to seek help.

Symptoms of Depression

Common signs of depression include:

• An “empty” feeling, ongoing sadness, and anxiety
• Tiredness, lack of energy
• Loss of interest or pleasure in everyday activities
• Sleep problems, including trouble getting to sleep, very early morning waking, and sleeping too much
• Eating more or less than usual
• Crying too often or too much
• Aches and pains that don’t go away when treated
• Difficulty focusing, remembering, or making decisions
• Feeling guilty, helpless, worthless, or hopeless
• Irritability
• Thoughts of death or suicide

The symptoms may seem to go away, but when someone is very depressed, the symptoms usually come back. Don't ignore the warning signs. If left untreated, serious depression may lead to suicide. If you are thinking about harming yourself, tell someone immediately.

Who gets depressed and why?

Anyone can get depression. In fact, more than 1 in 6 adults will have depression at some point in their lives. Some people are more likely to become depressed than others, including older adults, smokers, people with medical problems, and people who are stressed.

Many things can increase a person's chance of getting depressed. Everyone is different, but here are some common things that can lead to depression:

• The death of a loved one
• Highly stressful situations (for example, acting as caregiver for a loved one)
• Life-changing health problems (e.g., cancer, diabetes, heart disease)
• Changes in the brain that affect mood

People can also be more likely to have depression if some of their blood relatives have had depression.

Depression and Aging

Important life changes that happen as we get older may cause feelings of uneasiness, stress, and sadness. For example, the death of loved ones, moving from work into retirement, or dealing with a serious illness can understandably leave people feeling sad or anxious. Sometimes it can be difficult to distinguish grief from depression. Many older adults can regain their emotional balance, but for others, the sadness may continue and they benefit from help.

It's important to remember that while depression is common among older adults, it is not a normal part of aging. In fact, studies show that most older adults feel satisfied with their lives, even if they have health problems. When an older adult does suffer from depression, it may be missed because the person may be less willing to talk about feelings, or they may show different, less obvious symptoms, and doctors may be less likely to suspect or spot it.

Getting Help

You may want to start with your family doctor or a mental health professional.

Treatment options include:

• Psychotherapy/counseling
• Antidepressant drugs
• Support groups to provide new coping skills

Most older adults see an improvement in their symptoms when they are treated with antidepressant medications, counseling, or a combination of both. Treatment is often covered by insurance.

NOTE: This information is not intended to provide a medical diagnosis of major depression. It cannot take the place of seeing a mental health professional.  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.

Slips might happen when you quit smoking, and most people need several tries before they quit for good. Here are some tips for getting back on track after a slip and avoiding them in the future.

You Can Recover from a Slip

If you do go back to smoking, you are not a failure. Don't toss aside your attempt as worthless. Use it to try and succeed. Think of your quit attempt as a learning experience, and if you do slip, try again.

Here are a few ideas to help you recover from a slip:

• Understand that you've only had a slip.
  • One or two cigarettes is better than an entire pack. You had a small setback, but it does not make you a smoker again. Recommit to the quit. If you have not already, pledge to quit, and create a quit plan to help prevent slips in the future.
• Don't be too hard on yourself, but don't be too easy on yourself either.
• Feel good about all the time you went without smoking.
• Find the trigger that caused you to slip.
  • Figure out what exactly made you smoke and how you plan to avoid or handle that trigger for the future.
• Learn from your experience.
• If you are using your medication, keep using it.
• Talk to your doctor or another health professional.

Getting support from your loved ones can make a big difference when you quit. Let them know that you’re quitting and tell them what kind of support you need.

Talk to Your Friends and Family

People who get support from family and friends have an easier time stopping smoking and staying smokefree. Sources of support for you could be:

• Your spouse or significant other
• Your children or grandchildren
• Other close family members
• Friends
• Co-workers
• Friends who are former smokers
• Neighbors
• People in your religious or community groups.

Let these people know that you will be grateful for their support. Tell them you may not be your usual self for a few days or weeks after you quit.

Be Specific About Ways They Can Help

Only you know what kind of support will be best for you. Suggest ways your loved ones can help you quit. Here are some “do” and “don’t” examples to share with your loved ones.

Do: Let your loved ones know that these might be ways they can help support you quit.

• Add to your supply of cigarette substitutes (like cinnamon sticks or healthy foods)
• Fix your favorite meal or go out to lunch or dinner with you
• Help you change routines to avoid temptations to smoke
• Help you find ways to keep busy
• Celebrate your progress with you
• Remind you that things will get easier
• Activities with you that take your mind off smoking, like going to a movie together
• Ask how you are doing and let you know they care
• Understand if you need to stay away from trigger activities for a while after you quit (such as your weekly card game or bingo).

Do not: Let your loved ones know that these are not ways to help you quit.

• Nag you about your efforts to quit
• Doubt that you can quit or stay smokefree
• Ever offer you a cigarette
• Joke about you going back to smoking
• Smoke around you, especially when you are trapped (like in the car or at the dinner table).

Handling Friends Who Still Smoke

Dealing with friends who smoke may take extra effort. You may want to point out that just because you are quitting doesn't mean they have to. The decision to quit is a personal one. You may want to avoid friends who smoke during the first few weeks. You could also offer to drive or have guests over to your home. Your friends may be more likely not to smoke in these situations.

Smokers who get support from family and friends have an easier time quitting and staying smokefree. Start by asking what they need from you to help them quit.

If your loved one isn't ready to quit, that's okay.

Your loved one needs to make his or her own decision about quitting. Share the information on the Not Yet Ready to Quit page with your loved one and let him or her know you will support them.

If your loved one has made a quit plan and is committed to quitting, ask your loved one specifically how you can help them quit. They know best what kind of support will be most helpful.

Be patient. Your loved one may not be his or her usual self for a few days or weeks after quitting. Some individuals are more tense when they first quit smoking. Know that it is part of the smokefree journey, and you are an important source of support for them. Your loved one will be grateful for your help.

Here are some ways you can help a loved one quit:

• Add to their supply of cigarette substitutes.
• Fix their favorite meal or invite them out for dinner.
• Help them find ways to keep busy.
• Praise or celebrate their progress.
• Remind them that things will get easier.
• Ask them how they are doing and let them know you care.

Be careful not to:

• Nag them about their efforts to quit.
• Doubt that they can quit or stay smokefree.
• Offer them a cigarette.
• Joke about them going back to smoking.

Keep up the encouragement!

The smoker in your life probably has complex feelings about quitting.

If your loved one tried to quit a few times before and went back to smoking, let them know that most former smokers need to try a few times before they quit for good. This time they can make it.

Help remind others not to smoke around them because this can make it more difficult to stay quit. With time, the cravings will pass, and your loved one will be on the way to becoming smokefree!

Do you know a veteran who started smoking?

Quitting is hard for everyone. Veterans can face special challenges. Many veterans express a desire to quit smoking, but don't know where to start. If you know a veteran, your support can help him or her start a smokefree life and become one of many veterans to free themselves from smoking.

You might find yourself in situations where staying smokefree is tough, like when you’re at social events or are traveling. Use these tips to help you stay smokefree no matter what happens.

Stay Positive

Negative thinking can lower your confidence and get in your way. You should be on guard against four common situations where you are vulnerable to negative thinking.

1. Dealing with a crisis. Smoking will not help you deal with a crisis or feel better. Cigarettes are not a solution to problems. Besides, you would feel worse, not better, if you smoked.
2. Self-doubt. You are most likely to think that you “just can’t do it” when you are tired or under stress. When this happens, realize that thinking this way will only make things worse. Focus instead on all that’s going well.
3. Testing yourself. Don’t think that smoking one cigarette is a way to test whether or not your addiction is over. You prove you are off cigarettes every day you don’t smoke.
4. Thinking of smoking as a cure for withdrawal. Watch out for thoughts like these: “If I’m so moody without cigarettes, maybe I’m better off smoking.” Remember, being addicted to nicotine caused these reactions to begin with, and they are only short-term. Stopping smoking will be one of the best things you ever did for yourself.

Avoid Bars and Alcohol

For many people, a bar is a place that triggers a craving for a cigarette. Some smokers say they enjoy smoking more when they are drinking, and enjoy drinking more when they are smoking.

If alcohol is a trigger for you and you do continue to drink, keep in mind that just one or two drinks could weaken your resolve to stay smokefree.

Stay Smokefree While Away From Home

Traveling for pleasure can be enjoyable. Traveling for work may be mixed with stress and rewards. Whether you travel for business or pleasure, prepare yourself for unexpected smoking triggers.

Transportation

Almost all forms of transportation are smokefree, but here are some tips to remember while traveling:

• If you are taking medications to help you quit, don't forget to pack some in a carry-on bag, and make sure you bring enough with you to last for your trip.
• Bring along a magazine or a puzzle book to keep your mind and hands busy.
• If you are on a road trip with others, let them know that you appreciate them not smoking in the car.

Lodging

When making reservations, request a nonsmoking room, and be sure to ask for it when you arrive.

Restaurants and bars

Many states and cities have enacted smoking bans in public places, but not all. Call in advance to check whether the restaurant or bar you plan to visit has a nonsmoking policy. If you arrive at a place where patrons are smoking, even on the patio, go somewhere else.

More traveling tips

• Be prepared to cope with frustrations and delays. Even if you no longer have the urge to smoke in your usual surroundings, new situations may bring back old memories. Be ready for unexpected urges.
• Pack cigarette substitutes, such as sugar-free gum and cinnamon sticks.
• Carry a small index card with your reasons for quitting or your quit plan for reference.
• Walk away from urges or triggers.