Smoking

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It Works
3104 E. Camelback Rd. #159
Phoenix, AZ 85016

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1645 E Missouri, Suite 420
Phoenix, AZ 85016

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Skills to Help You Cope with Stopping Tobacco
Mayo Foundation for Medical Education and Research

Withdrawal Symptoms	How to Cope
Cravings for tobacco	Distract yourself Do deep-breathing exercises Realize that cravings are brief
Irritability	Take a few slow, deep breaths Soak in a hot bath
Insomnia	Talk a walk several hours before bed Avoid beverages with caffeine after noon Unwind by reading for a while Take a warm bath Eat a banana or drink warm milk
Increased appetite	Drink water or low-calorie liquids Make a personal survival kit: Include straws, cinnamon sticks, coffee stirrers, licorice, toothpaste, gum, or fresh vegatables
Inability to concentrate	Take a brisk walk Simplify your schedule for a few days Take a break
Fatigue	Get an adequate amount of sleep each night Take a nap Try not to push yourself for 2-4 weeks
Constipation, gas, stomach pain	Drink plenty of fluids Gradually change your diet See your dietitian Add fiber to your diet: fruit, raw vegetables, wheat grain cereals

What Happens When I Quit?

What Happens When I Quit? Once you quit smoking your health will improve more and more each day! Here are some of the health benefits you have to look foward to:

After 20 minutes your blood pressure and pulse will return to normal.
After 8 hours the nicotine and carbon monoxide levels in your blood will have halved.
After 24 hours the carbon monoxide is eliminated from your body and your lungs will resume their natural cleaning process, expelling the accumulated tar.
After 48 hours all nicotine is eliminated from the body. Your senses of taste and smell will begin to improve.
After 72 hours your breathing becomes easier as the bronchial tubes begin to relax.
After 2-12 weeks your circulation improves, making physical exercise noticeably easier.
After 3-9 months lung function improves by about 10% as coughs and breathing problems disappear.

Counting the Cost! Smoking cigarettes is a very expensive habit. Smokers often avoid thinking about exactly how much their habit forces them to sacrifice financially. In their lifetime, an average smoker, on twenty cigarettes a day, will spend almost eighty thousand dollars ($80,000) on their habit. That's a lot of cash for anyone to burn, especially when you consider that statistically the majority of smokers come from the lower wage brackets.

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