Today is a great day to quit smoking! Many ex-smokers say quitting smoking may be the hardest thing you ever do, but it may be one of the best things you ever do as well.
Why you might consider quitting smoking
You might have any number of reasons to quit smoking. Here are some of the most common:
- Your health – there are numerous benefits to quitting, some of which begin within 20 minutes of your last cigarette.
- Your friends and family – secondhand smoke can be just as dangerous for non- or never-smokers as it is for those who actively smoke.
- Your bank account – the average price of cigarettes, in 2026, is about $10, and as high as nearly $15 in some states. Vape juice prices also vary by state but on average are about $15 per bottle. Over time, putting that money into a bank account or rainy-day fund could seriously add up.
The benefits of quitting smoking
The benefits of quitting smoking begin really quickly—right after your last cigarette! You might be surprised to know within just 20 minutes after smoking your blood pressure drops. Just 12 hours later, the amount of carbon monoxide in your blood drops, allowing more oxygen into your body, which can help reduce wrinkles and prevent premature aging associated with smoking. Although quitting smoking can be a challenge in the long term, those short-term benefits can help keep you going along your journey to becoming a non-smoker.
The longer you stay smoke-free, the more things happen within your body. Breathing becomes easier, and you’re no longer harming others with second-hand smoke either. Eventually, your risk of heart disease, stroke and diabetes decreases to that of a non-smoker!
Managing nicotine cravings and withdrawal symptoms
While there are many benefits to quitting, cravings and withdrawal symptoms often make it difficult for those trying to quit. You may still experience strong cravings for nicotine and even the behavior of smoking, because you associate a cigarette with certain behaviors.
One of the key ways to cope with these issues is to identify your triggers (learned habits) and prepare for those situations. For example, some people may find that drinking their morning coffee leaves them with a strong urge to smoke. By simply substituting tea, they find that this is enough to break the connection with cigarettes and reduce their morning craving. As you quit, it will be important to identify the things that make you want to smoke and to keep on top of these things.
Nicotine replacement therapy can also help with cravings and withdrawal. You can get nicotine patches, gum, or lozenges over the counter, or work with your healthcare provider to get a prescription for a nicotine inhaler or nasal spray.
Tips for staying the course when quitting smoking
For some people, they’re able to quit cold turkey and rarely, or never, think about touching a cigarette or vape again. For others, it’s an incredibly stressful time in their lives. Try these tips to help stay on track when you’re trying to quit.
- Manage your stress as much as possible. Smoking is often a way to manage stress and negative emotions, and losing that outlet can be hard. Look for other, healthier ways to manage your stress—begin a mindfulness practice, plan out walking routes near your office or house, call a friend, start an art journal, and more.
- Remember your “why” and keep it top of mind. For example, if your main motivation to quit smoking is to improve your health, maybe plan to walk or run a 5k in a few months as motivation to improve your lung health and capacity. If your main motivation is to save money, start putting money aside every time you want to buy cigarettes or e-juice and attach a reward to it—maybe a fancy dinner, or splurge on a new outfit, or an excursion on your next vacation.
- Build or find a support group. One of the best things you can do is get support. The people close to you should be aware that you are trying to quit, and there are some things they can do to support you.
Quit smoking programs are also a great help to people attempting to quit. If you are interested in getting help to quit smoking, the Behavioral Medicine Clinic at The Miriam Hospital is one resource that can help you reach that goal. Call 401-606-0606 to talk with us about how you can make your health a priority!
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