If you're having trouble getting motivated, think about these benefits:

• Within 20 minutes of your last cigarette, blood pressure, pulse and body temperature return to normal.
• Within 8 hours of your last cigarette, carbon monoxide levels in the blood drop to normal and oxygen levels increase to normal.
• Within 2 days of quitting, nerve endings start to regrow and your ability to smell and taste improve.
• Within 3 months, circulation improves and lung function increases up to 30%.

• Know why you are quitting. List the benefits that this change will bring you. Post the list to remind yourself.
• Tell friends who will be supportive. Let them know how they can help.
• Know your smoking patterns and routine and make changes as needed.
• Recruit a friend to quit at the same time.
• Use the resources and links listed at the end of this page for support.
• Get rid of any tobacco products in your room or apartment.
• Plan regular exercise.
• Have low calorie snacks available.
• Collect the money you save and treat yourself to something. 

• Tobacco craving lasts a maximum of 3 to 5 minutes.
• Irritability, anxiety, restlessness, insomnia, and difficulty concentrating are common.
• Increased appetite: Weight gain is 5 to 10 pounds on average. The health benefits for quitting far outweigh concerns about gaining weight.
• Fatigue and dizziness may occur as well.

Symptoms are most intense during the first 3 to 4 days. Within 20 days, the average number of symptoms drops to just 1. 

Here are some things to keep in mind that will make quitting easier:

• Don't quit everything all at once. Focus on smoking. If you try to stop drinking coffee, change your diet and quit smoking at the same time, it will be much harder to be successful.
• Focus on the present. Deal with one urge at a time instead of anticipating more cravings
• Drink plenty of water. It will flush the nicotine out of your system and help you feel better.
• Don't drink alcohol for 3 weeks. Because it affects your judgment, you're more likely to smoke without thinking about it.
• Get plenty of sleep. You'll feel better and can keep up the motivation to stay quit.
• Take warm showers to relieve tension. 

Fear of weight gain prevents many people from quitting smoking. Nicotine suppresses normal appetite signals, but you can re-learn how to eat. Learn to "listen" to your body's signals of true hunger and fullness:

• Try not to go longer than 2 to 4 hours without a meal or snack. This prevents you from getting too hungry.
• Throughout the day, eat smaller, more frequent meals and snacks.
• Eating breakfast is critical to stabilize brain chemistry and prevent late-day carbohydrate cravings.
• Respond to your cravings if you have them, but with small portions. Restricting food triggers binges and causes guilt. Don't put foods in "good/bad" categories.
• Emphasize unprocessed, whole foods, like whole grains and fresh fruit. These foods will keep your blood sugar stable and help your mood, too.
• Specific chemicals in ex-smokers' brains cause cravings for fats. Include a little fat or healthy oils in your meals. Your body chemistry needs these foods, and they will keep you from feeling hungry again soon.
• Cravings gradually disappear as eating patterns normalize. Regular, moderate exercise is very helpful in this process. 

It's normal for some people to slip or relapse, so don't assume that it means you can't succeed. These questions can help you learn from a slip.

• Were you well prepared to quit?
• What happened?
• In what situation did you begin to use tobacco again?
• What people were with you?
• What could you have done to avoid that cigarette or chewing tobacco?
• How can you deal with stress without tobacco? 

You can prevent damaging health effects such as

• Shortness of breath
• Decreased stamina and fatigue
• Cold hands and feet
• Colds, flu, asthma and bronchitis
• Tooth and gum disease
• Skin wrinkling and aging
• Lung cancer and chronic obstructive pulmonary disease. Damaging lung effects are reversible after you quit.