The Steps to Quit Smoking II
3. Learn new skills and behaviors
Try to entertain yourself with something else when you want to smoke. Talk to someone, take a walk or get busy with a task.
At first when I quit, change your routine. Use a different route to work. Drink tea instead of coffee. Breakfast in a different place.
Do something to reduce your stress. Take a hot bath, exercise or read a book. Plan to do something you enjoy every day.
Drink plenty of water and other liquids.
4. Be prepared for relapse or difficult situations
Most relapses occur within the first three months after quitting. Do not be discouraged if you start smoking again. Remember, most people try several times to quit before succeeding.
Immediate benefits
After 20 minutes: Blood pressure drops to normal. The heart rate drops to normal figure. The temperature of the feet and hands increases to its normal point.
After 8 hours: The carbon monoxide concentration in the blood drops to normal. The concentration of oxygen in the blood rises to normal.
At 24 hours: It reduces the risk of suffering a heart attack.
After completion of the first 48 hours: Nerve endings begin to regenerate. It increases the sharpness of smell and taste. Walking becomes easier.
In 2-3 weeks: Circulation improves. Lung function increases up to 30%.
From 1-9 months: Decrease cough, nasal congestion, fatigue and shortness of breath. Cilia regrow in lungs, increasing ability to shed mucus and resistance to infection.
One year later: The risk of coronary heart disease is 50% lower than that of a smoker.