Life's Essential 8™ - How to Quit Tobacco Fact Sheet

Educate Yourself

The first step to quitting smoking, vaping and using tobacco is to understand the risks and health effects for you and your family.

• Within 1 year after quitting, your risk of heart disease goes down by half.
• Smoking is the most preventable cause of death in the U.S. It’s linked to about one third of all deaths from heart disease and 90% of lung cancers.
• Smoking damages your circulatory system and increases your risk of multiple diseases.
• Cigarettes, e-cigarettes and tobacco products contain many toxic chemicals, as do their smoke, vapor and liquids.
• Tobacco use and nicotine addiction is a growing crisis for teens and young adults. You can be one of the millions of people who successfully quit every year.
• Vaping and secondhand smoke
• About half of U.S. children ages 3-11 are exposed to secondhand smoke and vapor.

Make a Plan to Quit

You’re more likely to quit tobacco for good if you prepare by creating a plan that fits your lifestyle.

• Set a quit date within the next 7 days.
• Choose a method: cold turkey or gradually.
• Decide if you need help from a health care provider, nicotine replacement or medicine.
• Prepare for your quit day by planning how to deal with cravings and urges.
• Quit on your quit day.

Tips for Success

• Deal with Urges: Whether physical or mental, learn your triggers and make a plan to address them. Avoid situations that make you want to smoke or use tobacco until you’re confident that you can handle them.
• Get Active: Physical activity can help you manage the stress and cravings when quitting. You’ll feel better, too.
• Handle Stress: Learn other healthy ways to manage the stress of quitting.
• Get Support: A buddy system or support program can help you with some of the common struggles of quitting. 1-800-QuitNow
• Stick with It: Quitting tobacco takes a lot of willpower. Reward yourself when you reach milestones and forgive yourself if you take a step backward. Get back on course as soon as possible to stay on track and kick the habit for good.

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