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Life as a Non-Smoker

The Good Physical Effects from Quitting

• Only 15 - 20 minutes after your last cigarette, nicotine levels in your blood begin to fall. Within 2 days, all of the nicotine and nicotine by-products are gone.
• After just 6 hours, your heart rate and blood pressure become lower. It may take a month for them to return to normal though.
• After 12 hours, all of the harmful carbon monoxide is out of your system. You will be able to do more without being so short of breath.
• After a few days, your sense of taste and smell will improve and your hair, teeth, fingers, and breath will be cleaner.
• After several weeks, your circulation begins to improve. You may feel a tingling sensation in your arms and legs, as there is an increase in blood flow to these areas. Your skin will look healthier also.
• Within the first 3 months, your lungs clean themselves of all the extra mucus that has built up, thereby reducing the chance of infection. You may notice some added coughing for a few days.
• Your risk of heart disease lowers 50% in the first year and the risk of lung cancer decreases steadily as well.
• Over time you will become a more positive person. You will have more energy and confidence. Added wrinkles and lines will begin to disappear.

Staying on Course

• As an ex-smoker, you may face some added difficulties. Since you may have used cigarettes as a stress-reducer, you will have to find other ways to reduce stress.
• Try exercising regularly to relax and reduce stress. (Also keep using the techniques from Learning to Relax).
• When you are stressed and feel like a smoke, think of what your alternatives are. Maybe call a family member or buddy. Use Communication Skills as tools to deal with conflict.
• Remember that smoking is not a healthy way to deal with stress. You are just loading up your body with toxic chemicals.
• You didn't turn into a smoker overnight so you probably won't quit overnight. Many people "quit" several times before they quit for good. However, keep going. It's worth it. Every day you don't smoke is making you healthier.

Remember:
Quitting smoking may be the toughest thing you ever will do. However, quitting smoking is the best thing you can do for your health. If you can successfully quit smoking, you can handle almost anything!

Continue reading: Patterns of Alcohol Use in the United States

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