more than 25 cigarettes a day generally benefit
more from a structured smoking cessation pro-
gram with ongoing support and encouragement
from a therapist or through a support group.
TIPS FOR SUCCESSFUL SMOKING CESSATION- Prepare to stop smoking by eliminating all items associated
with smoking such as lighters, ashtrays, and cigarettes. - Identify places and circumstances where smoking is likely
to be irresistible and plan alternatives. - Purchase NICOTINE REPLACEMENTproducts before quitting and
place them in former smoking places, such as in the bath-
room, kitchen, and car. - Plan a system of self-reward for success in meeting short-
term goals. - Arrange with someone to be available around the clock to
call when the urge to light up becomes intense. - Use stress management techniques such as meditation,
yoga, and physical exercise to unwind and relax.
The effect of nicotine remains active in the
body for about 20 minutes after smoking a ciga-
rette. For many smokers the time between the last
cigarette and what would have been the next cig-
arette is the most difficult, as the body exerts its
demand for the next DOSEof nicotine. After 72
hours the nicotine urge subsides considerably.
Each day, week, and month without smoking
lessens the body’s sense of nicotine dependence.
About 75 percent of people who make it one
month smoke free are able to stay smoke free for
one year. Each year of remaining smoke free
increases the likelihood of long-term smoking ces-
sation. It is important to take setbacks in stride,
identify and eliminate the trigger for the setback,
and quickly resume smoking cessation efforts.
See also ANTISMOKING EFFORTS; SMOKING AND CAR-
DIOVASCULAR DISEASE; SMOKING AND HEALTH; TOBACCO
USE OTHER THAN SMOKING.smoking cessation 305