Smoking and tobacco cessation programs

Smoking is harmful to one's health, but there are also societal implications with tobacco use. Some of the impacts of smoking and tobacco use are:

• Smoking leads to disease and disability and harms nearly every organ of the body.
• Cigarette smoking remains the leading cause of preventable disease, disability, and death in the United States.
• The tobacco industry spends billions of dollars each year on marketing cigarettes.
• Smoking costs the United States hundreds of billions of dollars each year.
• States do not spend much of the money they get from tobacco taxes and lawsuits to prevent smoking and help smokers quit. CDC recommends that states spend 12% of those funds on tobacco control.
• In 2020, 12.5% of U.S. adults (an estimated 30.8 million people) currently smoked cigarettes: 14.1% of men, 11% of women.
• Each day, about 1,600 youth try their first cigarette.
• Many adult cigarette smokers want to quit smoking.

To help yourself or others kick the habit, provide them with a good START.

START With a Plan for Success

The major reason to quit smoking is “to feel better” and to lead a healthier, active life.  The health benefits of becoming a non-smoker can be seen within 20 minutes after quitting. 

Smoking is a physical addiction as well as a psychological habit.  Quitting smoking is best tackled by treating the addiction and the habit.  Success is often achieved when you START with a plan developed by HelpGuide.org:

S = Set a quit date. Mark your calendar with the day to quit smoking.

T = Tell family, friends, and co-workers that you plan to quit. Establish a support system of friends and family.  They can provide support and encouragement to help you reach your goal.

A = Anticipate and plan for the challenges you'll face while quitting. The first 72 hours are the most difficult.  Prepare for withdrawal symptoms and cravings beforehand.  A craving lasts six minutes – consider taking a walk or doing other activities to fight through it. 

R = Remove cigarettes and other tobacco products from your home, car, and work. Throw it all away!  Don’t sabotage your plans by keeping cigarettes around just in case.  Habits change after one month – use this time to plan how you will spend the money you will be saving when you quit smoking.

T = Talk to your doctor about getting help to quit. With a phone call, your primary care physician can help you be successful with your goal to quit smoking.

Learn more about the START plan and get additional tips at HELPGUIDE.org.

Weathering Withdrawal

Once you make the decision to stop smoking, understanding that withdrawal symptoms are common will help along the way.  Common withdrawal symptoms may include:

• Urge to smoke
• Depressed mood or sadness
• Insomnia, restlessness
• Anxiety, irritability, frustration, anger
• Difficulty concentrating
• Increased appetite
• Decreased heart rate
• Headache, mouth ulcers, nausea