essay on how to quit smoking

Essay on Smoking

500 words essay on  smoking.

One of the most common problems we are facing in today’s world which is killing people is smoking. A lot of people pick up this habit because of stress , personal issues and more. In fact, some even begin showing it off. When someone smokes a cigarette, they not only hurt themselves but everyone around them. It has many ill-effects on the human body which we will go through in the essay on smoking.

Ill-Effects of Smoking

Tobacco can have a disastrous impact on our health. Nonetheless, people consume it daily for a long period of time till it’s too late. Nearly one billion people in the whole world smoke. It is a shocking figure as that 1 billion puts millions of people at risk along with themselves.

Cigarettes have a major impact on the lungs. Around a third of all cancer cases happen due to smoking. For instance, it can affect breathing and causes shortness of breath and coughing. Further, it also increases the risk of respiratory tract infection which ultimately reduces the quality of life.

In addition to these serious health consequences, smoking impacts the well-being of a person as well. It alters the sense of smell and taste. Further, it also reduces the ability to perform physical exercises.

It also hampers your physical appearances like giving yellow teeth and aged skin. You also get a greater risk of depression or anxiety . Smoking also affects our relationship with our family, friends and colleagues.

Most importantly, it is also an expensive habit. In other words, it entails heavy financial costs. Even though some people don’t have money to get by, they waste it on cigarettes because of their addiction.

How to Quit Smoking?

There are many ways through which one can quit smoking. The first one is preparing for the day when you will quit. It is not easy to quit a habit abruptly, so set a date to give yourself time to prepare mentally.

Further, you can also use NRTs for your nicotine dependence. They can reduce your craving and withdrawal symptoms. NRTs like skin patches, chewing gums, lozenges, nasal spray and inhalers can help greatly.

Moreover, you can also consider non-nicotine medications. They require a prescription so it is essential to talk to your doctor to get access to it. Most importantly, seek behavioural support. To tackle your dependence on nicotine, it is essential to get counselling services, self-materials or more to get through this phase.

One can also try alternative therapies if they want to try them. There is no harm in trying as long as you are determined to quit smoking. For instance, filters, smoking deterrents, e-cigarettes, acupuncture, cold laser therapy, yoga and more can work for some people.

Always remember that you cannot quit smoking instantly as it will be bad for you as well. Try cutting down on it and then slowly and steadily give it up altogether.

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Conclusion of the Essay on Smoking

Thus, if anyone is a slave to cigarettes, it is essential for them to understand that it is never too late to stop smoking. With the help and a good action plan, anyone can quit it for good. Moreover, the benefits will be evident within a few days of quitting.

FAQ of Essay on Smoking

Question 1: What are the effects of smoking?

Answer 1: Smoking has major effects like cancer, heart disease, stroke, lung diseases, diabetes, and more. It also increases the risk for tuberculosis, certain eye diseases, and problems with the immune system .

Question 2: Why should we avoid smoking?

Answer 2: We must avoid smoking as it can lengthen your life expectancy. Moreover, by not smoking, you decrease your risk of disease which includes lung cancer, throat cancer, heart disease, high blood pressure, and more.

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Process Essay: How to Quit Smoking

All those anti-smoking campaigns seem to be working since the prevalence of smoking has been declining for a while now. But, the actual number of smokers is not declining whatsoever. On the opposite, people seem to be smoking less, but the number of smokers continues to increase.

According to the Institute for Health Metrics and Evaluation at the University of Washington, smoking prevalence decreased by 25% for men and 42% for women by 2012. However, the actual number of smokers increased by 41% in the period between 1980 and 2012.

Smoking is a terrible habit indeed, and everyone will tell you the same. Even those who once got rid of this scourge succumb to the temptation and return to smoking again. Because of this, many smokers wonder if it is possible to quick smoking forever and not return to it a short while afterward.

Those anti-smoking campaigns won’t really help you quit. All the scary pictures on the packs and lessons can do is inform people of the harm cigarettes can do to their bodies and health. If you want to quit smoking, you need to do it with your personal will and intent.

The first thing you need to do to stop smoking is to decide to stop smoking. People who keep persuading you to quit smoking cannot convince you unless you want it to, and attempting to do so for the exhortations of others will probably not be long-lasting or successful. I have found that the most important factor in quitting this habit is your will. If those ugly pictures on the billboards and the cigarette packs haven’t convinced you yet, get more informed about the harms of smoking.

Secondly, you need to start talking to people who managed to do this. Reading and listening to such stories will give you an idea as to what expects you and help you create a plan. When you calculate how much this terrible habit costs you in a year, you will surely be more inclined to stop smoking. Cigarettes get more and more expensive almost every year. When you find a reason why you need to quit smoking, you can start working on the strategy. Whether it is to preserve your health and avoid problems like heart attacks or to save some money, every reason is a reason good enough. Being certain that you want to quit will give you the motivation you need and you can start throwing away the cigarettes.

Of course, if you are smoking for a long time or smoke too many cigarettes a day, you shouldn’t quit right away. Quitting over a certain period of time is much easier for your body and your mind, especially if you are smoking when you are bored or stressed. A single cigarette with the morning cup of coffee does not mean that you are not quitting. Just calculate the steps and set a deadline. Reduce the number of cigarettes you are smoking throughout this period.

Assign the last day and the last cigarette. This is the day when you will stop being a smoker, but until that day, you will be working toward it. Some people say that quitting with someone else is much easier because you and the other person can motivate each other and not let ourselves slip. When that day comes, smoke the last cigarette. Make sure this cigarette is the very last you will ever smoke.

This all sounds so simple, but it is not. Smoking is much more of a psychological than a physical addiction, making it harder to get rid of. In order to quit smoking, you don’t only have to decide and buy nicotine patches. You need to find out what makes you smoke and do things to distract you from it. Even when you quit smoking, your job does not end here. For a very long time, you will have moments when you will feel the urge to smoke ‘just one cigarette’. If you allow yourself to do this, you will become a smoker again. Avoid things that make you want to smoke and if you cannot, find a hobby or make a habit that will distract you from these things when the time comes. When you feel like you really need a smoke, go running, go to a concert, ride your bike, take a walk with your dog, or do anything else that will keep you distracted. You may think that one more cigarette is all that you need, but this will rapidly turn into a renewed smoking habit.

A physical, healthy routine can go a long way. If you start exercising regularly, you will literally turn the pages in your life. Not only will this distract you from smoking, but it will also come with a variety of health benefits and may just be what keeps you healthy after all those years of smoking. Don’t let your willpower be tested. It is easier to say ‘I will quit’ than actually quit, but once you do it, be strong enough not to get back to it. A bit of faith in yourself and some good distraction tricks is what keeps non-smokers from going back to this terrible habit.

Smoking is an unhealthy behavior that accounts for almost 40% of all deaths in the US. It is also very expensive and very dangerous to your health, so quitting smoking is simply the natural and logical thing to do. It isn’t easy, but many have done it. If they can, you can do it too.

References:

[1] http://www.healthdata.org/news-release/despite-declines-smoking-rates-number-smokers-and-cigarettes-rises

[2] A.H. Mokdad, J.S. Marks, J.S. Stroup, J.L. GeberdingActual causes of death on the United States, 2000 JAMA, 291 (2004), pp. 1238-1245

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Quitting smoking: 10 ways to resist tobacco cravings

Tobacco cravings can wear you down when you're trying to quit. Use these tips to reduce and resist cravings.

For most people who use tobacco, tobacco cravings or smoking urges can be strong. But you can stand up against these cravings.

When you feel an urge to use tobacco, keep in mind that even though the urge may be strong, it will likely pass within 5 to 10 minutes whether or not you smoke a cigarette or take a dip of chewing tobacco. Each time you resist a tobacco craving, you're one step closer to stopping tobacco use for good.

Here are 10 ways to help you resist the urge to smoke or use tobacco when a craving strikes.

1. Try nicotine replacement therapy

Ask your health care provider about nicotine replacement therapy. The options include:

• Prescription nicotine in a nasal spray or inhaler
• Nicotine patches, gum and lozenges you can buy without a prescription
• Prescription non-nicotine stop-smoking drugs such as bupropion (Wellbutrin SR, Wellbutrin XL, others) and varenicline

Short-acting nicotine replacement therapies — such as nicotine gum, lozenges, nasal sprays or inhalers — can help you overcome intense cravings. These short-acting therapies are usually safe to use along with long-acting nicotine patches or one of the non-nicotine stop-smoking drugs.

Electronic cigarettes (e-cigarettes) have had a lot of interest recently as a replacement for smoking traditional cigarettes. But e-cigarettes haven't proved to be safer or more effective than nicotine-replacement medications in helping people stop smoking.

2. Avoid triggers

Tobacco urges are likely to be strongest in the places where you smoked or chewed tobacco most often, such as at parties or bars, or at times when you were feeling stressed or sipping coffee. Find out your triggers and have a plan in place to avoid them or get through them without using tobacco.

Don't set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to keep busy with doodling rather than smoking.

If you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes. Then do something to distract yourself during that time. Try going to a public smoke-free zone. These simple tricks may be enough to move you past your tobacco craving.

4. Chew on it

Give your mouth something to do to resist a tobacco craving. Chew on sugarless gum or hard candy. Or munch on raw carrots, nuts or sunflower seeds — something crunchy and tasty.

5. Don't have 'just one'

You might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into thinking that you can stop there. More often than not, having just one leads to one more. And you may end up using tobacco again.

6. Get physical

Physical activity can help distract you from tobacco cravings. Even short bursts of activity — such as running up and down the stairs a few times — can make a tobacco craving go away. Get out for a walk or jog.

If you're at home or in the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If you don't like physical activity, try prayer, sewing, woodwork or writing in a journal. Or do chores for distraction, such as cleaning or filing papers.

7. Try relaxation techniques

Smoking may have been your way to deal with stress. Fighting back against a tobacco craving can itself be stressful. Take the edge off stress by trying ways to relax, such as deep breathing, muscle relaxation, yoga, visualization, massage or listening to calming music.

8. Call for reinforcements

Connect with a family member, friend or support group member for help in your effort to resist a tobacco craving. Chat on the phone, go for a walk, share a few laughs, or meet to talk and support each other. Counseling can be helpful too. A free telephone quit line — 800-QUIT-NOW (800-784-8669) — provides support and counseling.

9. Go online for support

Join an online stop-smoking program. Or read a quitter's blog and post encouraging thoughts for someone else who might be dealing with tobacco cravings. Learn from how others have handled their tobacco cravings.

10. Remind yourself of the benefits

Write down or say out loud why you want to stop smoking and resist tobacco cravings. These reasons might include:

• Feeling better
• Getting healthier
• Sparing your loved ones from secondhand smoke
• Saving money

Keep in mind that trying something to beat the urge to use tobacco is always better than doing nothing. And each time you resist a tobacco craving, you're one step closer to being tobacco-free.

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• Rigotti NA. Overview of smoking cessation management in adults. https://www.uptodate.com/contents/search. Accessed March 23, 2022.
• How to manage cravings. Smokefree.gov. https://smokefree.gov/challenges-when-quitting/cravings-triggers/how-manage-cravings. Accessed March 23, 2022.
• Know your triggers. Smokefree.gov. https://smokefree.gov/challenges-when-quitting/cravings-triggers/know-your-triggers. Accessed March 23, 2022.
• AskMayoExpert. Tobacco use (adult). Mayo Clinic; 2021.
• Broaddus, VC. Smoking cessation. In: Murray & Nadel's Textbook of Respiratory Medicine. Elsevier; 2022. https://www.clinicalkey.com. Accessed March 23, 2022.
• Rigotti NA. Pharmacotherapy for smoking cessation in adults. https://www.uptodate.com/contents/search. Accessed March 23, 2022.
• Park ER. Behavioral approaches to smoking cessation. https://www.uptodate.com/contents/search. Accessed March 23, 2022.
• Making your plan to quit and planning your quit day. American Cancer Society. https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/deciding-to-quit-smoking-and-making-a-plan.html. Accessed March 23, 2022.
• US Preventive Services Task Force. Interventions for tobacco smoking cessation in adults, including pregnant persons: US Preventive Services Task Force Recommendation Statement. JAMA. 2021; doi:10.1001/jama.2020.25019.

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Cigarette Smoking: Health Risks and How to Quit (PDQ®)–Patient Version

What is prevention.

Cancer prevention is action taken to lower the chance of getting cancer. By preventing cancer, the number of new cases of cancer in a group or population is lowered. Hopefully, this will lower the number of deaths caused by cancer.

To prevent new cancers from starting, scientists look at risk factors and protective factors . Anything that increases your chance of developing cancer is called a cancer risk factor; anything that decreases your chance of developing cancer is called a cancer protective factor.

Some risk factors for cancer can be avoided, but many cannot. For example, both smoking and inheriting certain genes are risk factors for some types of cancer, but only smoking can be avoided. Regular exercise and a healthy diet may be protective factors for some types of cancer. Avoiding risk factors and increasing protective factors may lower your risk but it does not mean that you will not get cancer.

General Information About Tobacco Use

Smoking is the leading cause of cancer in the united states., smoking causes many other health problems., being exposed to secondhand smoke increases the risk of cancer and other diseases..

Smoking increases the risk of many types of cancer . These include:

• Lung cancer .
• Throat cancer .
• Mouth cancer .
• Nasal cavity cancer.
• Esophageal cancer .
• Stomach cancer .
• Pancreatic cancer .
• Kidney cancer .
• Bladder cancer .
• Cervical cancer .
• Acute myeloid leukemia .

A smoker’s risk of cancer can be 2 to 10 times higher than it is for a person who never smoked. This depends on how much and how long the person smoked.

Lung cancer is the leading cause of cancer death in both men and women. In 2014, about 19% of adult men and about 15% of adult women were smokers. In the last 30 years, the total number of smokers has decreased, especially among men. Since the 1980s, deaths caused by lung cancer in men have been decreasing.

From 2011 to 2014, smoking decreased among middle school and high school students. Cigarette smoking among male and female high school students of all ethnic groups increased markedly during the early 1990s, with rates between 20% and 30%. By 2021, smoking in this population had declined to 2%. Raising the legal age to buy and use tobacco products is being studied as a way to prevent or decrease smoking and other tobacco use among young people.

Smoking is linked with many diseases besides cancer. These include:

• Heart disease .
• Emphysema .
• Bronchitis .

Other health problems that may be linked to smoking are:

• Cataracts .
• Bone disease.
• Trouble becoming pregnant .

Smoking during pregnancy may cause problems such as slow growth of the fetus and low birth weight .

Smoking can also affect the health of nonsmokers. Smoke that comes from the burning of a tobacco product or smoke that is exhaled by smokers is called secondhand smoke . Inhaling secondhand smoke is called involuntary or passive smoking.

The same cancer-causing chemicals inhaled by tobacco smokers are inhaled in lower amounts by people exposed to secondhand tobacco smoke. Nonsmokers who are exposed to secondhand smoke have a higher risk of lung cancer and coronary heart disease . Children exposed to tobacco smoke have higher risks of the following:

• Sudden infant death syndrome (SIDS).
• Worsened asthma .
• Ear infections .
• Respiratory problems such as lung infections, coughing, wheezing, or trouble breathing.

Health Risks of Smoking and Ways to Quit

Quitting smoking improves health in smokers of all ages., drug treatment, smoking reduction, there are new and different types of tobacco and nicotine products., cancer prevention clinical trials are used to study ways to prevent cancer., new ways to help smokers quit are being studied in clinical trials..

The risk of most health problems from smoking, including cancer and heart and lung disease, can be lowered by stopping smoking. People of all ages can improve their health if they quit smoking. Quitting at a younger age will improve a person's health even more. People who quit smoking cut their risk of lung cancer by 30% to 50% after 10 years compared to people who keep smoking, and they cut their risk of cancer of the mouth or esophagus in half within 5 years after quitting.

The damage caused by smoking is even worse for people who have had cancer. They have an increased risk of cancer recurrence , new cancers, and long-term side effects from cancer treatment. Quitting smoking and stopping other unhealthy behaviors can improve long-term health and quality of life .

The Public Health Service has a set of guidelines called Treating Tobacco Use and Dependence . It asks health care professionals to talk to their patients about the health problems caused by smoking and the importance of quitting smoking.

Different ways to quit smoking have been studied. The following are the most common methods used to help smokers quit:

People who have even a short counseling session with a health care professional are more likely to quit smoking. Your doctor or other health care professional may take the following steps to help you quit:

• Ask about your smoking habits at every visit.
• Advise you to stop smoking.
• Ask you how willing you are to quit.
• setting a date to quit smoking;
• giving you self-help materials;
• recommending drug treatment.
• Plan follow-up visits with you.

The Lung Health Study found that heavy smokers who received counseling from a doctor, took part in group sessions with other smokers to change their behavior, and used nicotine gum were more likely to quit smoking compared with smokers who did not receive counseling from a doctor, take part in group sessions, and use nicotine gum. They also had a lower risk of lung cancer, other cancers, heart disease , and respiratory disease .

Childhood cancer survivors who smoke may be more likely to quit when they take part in programs that use peer-counseling. In these programs, childhood cancer survivors are trained in ways to give support to other childhood cancer survivors who smoke and want to quit. More people quit smoking with peer-counseling than with self-help programs. If you are a childhood cancer survivor and you smoke, talk to your doctor about peer-counseling programs.

Treatment with drugs is also used to help people quit smoking. These include nicotine replacement products and non-nicotine medicines . People who use any type of drug treatment are more likely to quit smoking after 6 months than those who use a placebo or no drug treatment at all.

Nicotine replacement products have nicotine in them. You slowly reduce the use of the nicotine product in order to reduce the amount of nicotine you take in. Using a nicotine replacement product can help break the addiction to nicotine. It lessens the side effects of nicotine withdrawal, such as feeling depressed or nervous, having trouble thinking clearly, or having trouble sleeping. Nicotine replacement products, used alone or in combination, have been shown to help people quit smoking. These include:

• Nicotine gum.
• Nicotine patches .
• Nicotine nasal spray .
• Nicotine inhalers .
• Nicotine lozenges .

Nicotine replacement products can cause problems in some people, especially:

• Women who are pregnant or breast -feeding.
• Heart rhythm problems.
• High blood pressure that is not controlled.
• Esophagitis .
• Insulin -dependent diabetes .

Other medicines that do not have nicotine in them are used to help people quit smoking. These include:

• Bupropion (also called Zyban).
• Varenicline (also called Chantix).

These medicines lessen nicotine craving and nicotine withdrawal symptoms .

It is important to know that bupropion and varenicline may cause serious psychiatric problems. Symptoms include:

• Changes in behavior.
• Aggressive behavior.
• Nervousness.
• Depression .
• Suicidal thoughts and attempted suicide.

Varenicline may also cause serious heart problems.

Before starting to take bupropion or varenicline, talk to your doctor about the important health benefits of quitting smoking and the small but serious risk of problems with the use of these drugs.

When smokers do not quit smoking completely but smoke fewer cigarettes (smoking reduction) they may still benefit. The more you smoke, the higher your risk of lung cancer and other cancers related to smoking. Studies show that smokers who cut back are more likely to stop smoking in the future.

Smoking less is not as helpful as quitting smoking altogether, and is harmful if you inhale more deeply or smoke more of each cigarette to try to control nicotine cravings. In smokers who do not plan to quit smoking completely, nicotine replacement products have been shown to help them cut down the number of cigarettes they smoke, but this effect does not appear to last over time.

The following resources can help you quit smoking:

• Consumer information about quitting smoking is available at the www.smokefree.gov website.
• The online QuitGuide may help you understand reasons for smoking and the best ways to quit.
• The booklet Clearing the Air: Quit Smoking Today can be ordered at 1-800-4-CANCER (1-800-422-6237) or printed here .

The use of new or different types of tobacco products and devices that deliver nicotine is increasing rapidly in the United States, especially the use of electronic-cigarettes (e-cigarettes) by adults and adolescents .

Examples of new and different tobacco and nicotine products and devices include the following:

• E-cigarettes.
• Small cigars .
• Water pipes (hookahs) for smoking tobacco.
• Flavored smokeless tobacco products.

More studies are needed to understand the risks and benefits of using these products.

Cancer prevention clinical trials are used to study ways to lower the risk of developing certain types of cancer. Some cancer prevention trials are conducted with healthy people who have not had cancer but who have an increased risk for cancer. Other prevention trials are conducted with people who have had cancer and are trying to prevent another cancer of the same type or to lower their chance of developing a new type of cancer. Other trials are done with healthy volunteers who are not known to have any risk factors for cancer.

The purpose of some cancer prevention clinical trials is to find out whether actions people take can prevent cancer. These may include eating fruits and vegetables, exercising, quitting smoking, or taking certain medicines, vitamins , minerals , or food supplements .

Information about clinical trials supported by NCI can be found on NCI’s clinical trials search webpage. Clinical trials supported by other organizations can be found on the ClinicalTrials.gov website.

About This PDQ Summary

Physician Data Query (PDQ) is the National Cancer Institute's (NCI's) comprehensive cancer information database. The PDQ database contains summaries of the latest published information on cancer prevention, detection, genetics, treatment, supportive care, and complementary and alternative medicine. Most summaries come in two versions. The health professional versions have detailed information written in technical language. The patient versions are written in easy-to-understand, nontechnical language. Both versions have cancer information that is accurate and up to date and most versions are also available in Spanish .

PDQ is a service of the NCI. The NCI is part of the National Institutes of Health (NIH). NIH is the federal government’s center of biomedical research. The PDQ summaries are based on an independent review of the medical literature. They are not policy statements of the NCI or the NIH.

Purpose of This Summary

This PDQ cancer information summary has current information about the prevention and cessation of cigarette smoking and the control of tobacco use. It is meant to inform and help patients, families, and caregivers. It does not give formal guidelines or recommendations for making decisions about health care.

Reviewers and Updates

Editorial Boards write the PDQ cancer information summaries and keep them up to date. These Boards are made up of experts in cancer treatment and other specialties related to cancer. The summaries are reviewed regularly and changes are made when there is new information. The date on each summary ("Updated") is the date of the most recent change.

The information in this patient summary was taken from the health professional version, which is reviewed regularly and updated as needed, by the PDQ Screening and Prevention Editorial Board .

Clinical Trial Information

A clinical trial is a study to answer a scientific question, such as whether one treatment is better than another. Trials are based on past studies and what has been learned in the laboratory. Each trial answers certain scientific questions in order to find new and better ways to help cancer patients. During treatment clinical trials, information is collected about the effects of a new treatment and how well it works. If a clinical trial shows that a new treatment is better than one currently being used, the new treatment may become "standard." Patients may want to think about taking part in a clinical trial. Some clinical trials are open only to patients who have not started treatment.

Clinical trials can be found online at NCI's website . For more information, call the Cancer Information Service (CIS), NCI's contact center, at 1-800-4-CANCER (1-800-422-6237).

Permission to Use This Summary

PDQ is a registered trademark. The content of PDQ documents can be used freely as text. It cannot be identified as an NCI PDQ cancer information summary unless the whole summary is shown and it is updated regularly. However, a user would be allowed to write a sentence such as “NCI’s PDQ cancer information summary about breast cancer prevention states the risks in the following way: [include excerpt from the summary].”

The best way to cite this PDQ summary is:

PDQ® Screening and Prevention Editorial Board. PDQ Cigarette Smoking. Bethesda, MD: National Cancer Institute. Updated <MM/DD/YYYY>. Available at: https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/quit-smoking-pdq . Accessed <MM/DD/YYYY>. [PMID: 26389305]

Images in this summary are used with permission of the author(s), artist, and/or publisher for use in the PDQ summaries only. If you want to use an image from a PDQ summary and you are not using the whole summary, you must get permission from the owner. It cannot be given by the National Cancer Institute. Information about using the images in this summary, along with many other images related to cancer can be found in Visuals Online . Visuals Online is a collection of more than 3,000 scientific images.

The information in these summaries should not be used to make decisions about insurance reimbursement. More information on insurance coverage is available on Cancer.gov on the Managing Cancer Care page.

More information about contacting us or receiving help with the Cancer.gov website can be found on our Contact Us for Help page. Questions can also be submitted to Cancer.gov through the website’s E-mail Us .

Essay on Stop Smoking

Students are often asked to write an essay on Stop Smoking in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Stop Smoking

Introduction.

Smoking is a dangerous habit that harms our health and environment. It’s crucial to stop smoking for a better life and future.

The Dangers of Smoking

Smoking causes diseases like cancer and heart problems. It also harms others through secondhand smoke.

Ways to Quit

You can stop smoking by seeking help from doctors, using nicotine patches, or joining support groups.

Benefits of Quitting

Quitting smoking improves health, saves money, and protects loved ones from secondhand smoke.

250 Words Essay on Stop Smoking

The detrimental effects of smoking.

Smoking is a habit that has been ingrained in numerous societies for centuries. Despite its prevalence, the deleterious effects of smoking on health are undeniable. Every puff of smoke inhaled introduces a cocktail of chemicals into the body, many of which are carcinogens. The result is a heightened risk of diseases such as lung cancer, heart disease, and stroke.

Smoking and Its Socioeconomic Impact

Beyond the health implications, smoking also presents significant socioeconomic challenges. The cost of tobacco products and healthcare for smoking-related illnesses can be financially crippling for individuals and families. Moreover, the loss of productivity due to illness and premature death contributes to economic stagnation.

The Power of Prevention

Prevention is the most effective strategy in combating the smoking epidemic. Educational campaigns highlighting the dangers of smoking, combined with regulations limiting tobacco advertising and sales, can significantly reduce smoking rates. Furthermore, support for quitting smoking, like counseling services and nicotine replacement therapies, should be readily accessible.

Personal Responsibility and Collective Action

Ultimately, the decision to stop smoking lies with the individual. However, societal support is crucial in facilitating this decision. Collective action can create an environment that discourages smoking and encourages healthier alternatives.

In conclusion, the negative implications of smoking necessitate immediate action. By understanding the risks, acknowledging the socioeconomic impact, promoting prevention, and encouraging personal responsibility, we can work towards a smoke-free future.

500 Words Essay on Stop Smoking

The health hazards of smoking.

The primary reason to quit smoking revolves around health. Cigarette smoke is a toxic mix of over 7,000 chemicals, many of which are carcinogenic. Smoking is directly linked to lung cancer, heart disease, stroke, and chronic respiratory diseases. Moreover, it weakens the immune system, making smokers more susceptible to diseases. Secondhand smoke also poses severe risks, affecting non-smokers who are exposed to it.

The Economic Impact of Smoking

Smoking also has significant economic implications. The direct cost of smoking, such as the price of cigarettes, is just the tip of the iceberg. The indirect costs, including healthcare expenses and productivity loss due to smoking-related illnesses, are substantial. In the United States alone, the total economic cost of smoking is more than $300 billion a year.

Environmental Consequences

The social aspect of smoking.

Smoking can also strain relationships. The smell of smoke can be off-putting to non-smokers, and the health risks associated with secondhand smoke can cause tension. Additionally, the time spent on smoking breaks can lead to social exclusion or missed opportunities.

Benefits of Quitting Smoking

Quitting smoking brings immediate and long-term benefits. Within 20 minutes of quitting, heart rate and blood pressure drop. Within a year, the risk of heart disease is halved. Over time, the risk of stroke, lung cancer, and other diseases decrease significantly. Financially, quitting smoking can save individuals thousands of dollars annually. Environmentally, quitting reduces pollution and waste. Socially, it can improve relationships and increase social inclusion.

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How to Realistically Quit Smoking: 24+ Steps to Take Right Now

• How to Quit
• Quitting Quickly
• Coping with Withdrawals
• Relapse Reminders

What to Do Instead of Smoking

Quitting smoking is challenging. You may have heard the term, “quitting nicotine is harder than quitting heroin,” and according to some research, that sentiment is true.

Combining nicotine dependence and the habitual nature of smoking is what makes it such a brutal vice to overcome, but some ways you can quit smoking include:

• Medications
• Cessation devices such as vapes, inhalers, gums, and patches

This article discusses the various quit-smoking aids available, how to get through nicotine withdrawals, and resources to help you when it seems impossible to quit.

Catherine Falls Commercial / Getty Images

How to Quit Smoking: Goal Setting and Available Options

Smoking tobacco can lead to various harmful health effects, such as various cancers , chronic obstructive pulmonary disease (COPD) , and heart disease. It is the leading cause of preventable death.

Because of that, medical professionals have worked tirelessly to help smokers kick the habit through different quit-smoking aids and cessation devices.

Natural/Herbal Therapies

There are several natural approaches people can take when it comes to quitting smoking. They include:

• Acupuncture: Acupuncture involves the use of thin needles placed into various points in the body to help relieve cravings and help people quit smoking. For smoking, the needles are placed into multiple areas in the ear. Research shows that acupuncture can be a great help alongside other smoking cessation devices when quitting smoking.
• Black pepper essential oils: While black pepper essential oil is not a miracle quit-smoking aid, research has shown that it can help reduce intense cigarette cravings in people trying to quit. To use this aid, you place one drop of the essential oil onto a tissue and inhale it for two minutes until the craving diminishes.
• Fresh lime juice: While further research is needed, studies have found that lime juice could be just as effective, if not more so, than nicotine gum. While experiencing a craving, people can consume lime juice to help abstain from smoking.
• Meditation: Meditation and mindfulness involve retraining the mind to improve overall well-being. According to research, using meditation as a way to help quit smoking can be effective in some people by changing the way they cope with specific scenarios that cause them to smoke while also managing the negative feelings of withdrawal.

Statistics on Quitting Smoking

According to the Food and Drug Administration (FDA), over half of all adult smokers attempt to quit each year. Only 8% of people who try to stop succeed in the six to 12 months following their attempt. While that number may be low and disheartening, it doesn't mean that your attempts have to go the same way. It also doesn't mean that you can't continue to try to quit even if you've relapsed.

Medical Ways 

Those who need medical intervention to quit smoking can try oral medications designed to turn people “off” of smoking. These medications include:

• Chantix (varenicline)
• Zyban (bupropion, Wellbutrin)

These medications work by:

• Reducing cravings for nicotine and withdrawal symptoms
• Mimicking the effects of nicotine on the brain so that you don’t feel the urge to smoke
• Reduces enjoyment in smoking by stimulating parts of the brain that nicotine usually attaches to

Medications, although viable and effective, do come with side effects. That said, since these medications are designed for temporary use, the health benefits far outweigh the side effects that could develop when taking these medications.

Disparities and Limitations of Current Treatments

While there are many therapies available to quit smoking, cost, and accessibility remains a factor for many people who smoke. Medications and other smoking cessation aids and treatments could end up costing more than a person can afford, or their insurance does not cover it. This can make the stress of quitting smoking harder to deal with and, thus, more challenging to achieve. Many states have toll-free quit lines that can connect people trying to quit with free counseling and some nicotine replacement therapies.

Cold Turkey

Cold turkey is the most natural approach to quitting smoking. It involves picking a quit date and completely removing tobacco from your life in one go.

People who quit this way will have to deal with nicotine withdrawal symptoms that are much worse than if they used a smoking aid. However, quitting smoking cold turkey can actually be a viable way to kick the habit.

Many studies examined the success rates of quitting smoking cold turkey and found that cutting it out and sticking to it may be the most effective way to quit smoking over all other types. However, it depends on how heavily a person smokes.

Nicotine Withdrawal Symptoms

People may experience several withdrawal symptoms when quitting smoking, some of the most common including:

• Strong urges or cravings to smoke
• Irritability, mood swings, feeling upset
• Feeling restless or jumpy
• Difficulty concentrating
• Sleep disturbances
• Weight gain and increased appetite
• An increase or new onset of feelings of anxiety, sadness, or depression

Hypnotherapy

Hypnotherapy has been studied as a possible aid in quitting smoking. A hypnotherapist leads a person into a meditative and focused mental state. This is designed to open someone’s mind up to more suggestive advice. Then, the hypnotherapist targets specific triggers and adverse outcomes of smoking to help “trick” the mind into quitting.

Research surrounding hypnotherapy as a quit-smoking aid has found that it could be beneficial for those who want to quit, but when used alone, people may find that success rates are low. The best way to use hypnotherapy to quit smoking is alongside other cessation aids, such as nicotine replacement therapy.

Counseling for quitting smoking involves meeting with a mental healthcare specialist to discuss the impacts smoking has on a person, as well as their current lifestyle and state of mind. In recent studies, counseling has been shown to increase the chances that a person succeeds when quitting smoking by roughly 40–80%. Individual and group counseling can be used effectively.

Nicotine Replacement Therapy (NRT)

Nicotine replacement therapy, or NRT, works by delivering small amounts of nicotine to the body while a person refrains from smoking cigarettes. Over time, the amount of nicotine is lowered.

This gradual method helps to reduce the withdrawal symptoms that develop in people who are quitting smoking while slowly decreasing the amount of nicotine they get over time.

Some possible NRTs include:

• Nasal sprays

Each person will choose the right amount of nicotine they need in their NRT based on a conversation about how much they smoke per day. By getting the proper level of nicotine in the body through NRTs, successfully quitting can be more manageable.

Quitting While Pregnant

Smoking while pregnant can severely harm a developing fetus, so it’s vital to quit as soon as possible after finding out you are pregnant. The best way to quit smoking during pregnancy is by using NRTs or e-cigarettes, as they have been rated safe to use. However, you should speak to your healthcare provider when quitting smoking to discuss what would be best for you based on your current level of health, how much you smoke, and where you are in your pregnancy. If other members of your household smoke, they should also quit.  

Quit Smoking Apps

Many people turn to quit-smoking apps to help them get over their cravings. Many apps will offer different information and support to stay on track, such as:

• How your health has changed while you're quitting
• How much money you're saving by not purchasing cigarettes
• Daily rewards

The research regarding the success of these apps is limited and mixed. That said, many people can see success if they adhere to the app and stay strong during the process.

Can You Quit Tobacco Quickly?

Quitting tobacco can be a difficult journey because of withdrawal symptoms and the fact that people have to change a large part of their lifestyle to suit their new non-smoking ways. Because of this, it may be challenging to quit quickly.

That said, specific methods of quitting smoking, such as cold turkey, are effective at ridding the body of nicotine fast. Even if you do happen to quit smoking quickly, you will likely still experience withdrawal symptoms for two to four weeks after your last cigarette.

Quitting Cannabis and Cannabis Withdrawals

Unlike nicotine and tobacco, cannabis does not have a high rate of addiction. Those who smoke cannabis have a 10% chance of becoming addicted. This makes it easier to quit than cigarettes. That said, there are still some withdrawal symptoms associated with quitting cannabis, such as:

• Sleep disturbances, having difficulty falling asleep, or feeling fatigued throughout the day
• Decrease in appetite
• Increased feelings of anxiety, anger, or aggression
• Cravings for cannabis
• Abdominal pain
• Tremors or shaking
• Fever or chills

How to Get Through Nicotine Withdrawals

Dealing with nicotine withdrawals can make a person feel as though they are losing their mind. The mental and physical symptoms of withdrawal can be challenging to cope with, even if you’re aware that it’s simply the nicotine leaving your body.

To cope with these withdrawals, you can:

• Avoid certain situations or activities that trigger you to smoke
• Find a substitute for smoking, such as chewing gum, vegetables, or hard candy to keep your mouth busy
• Deep breathing exercises while cravings are strong
• Reminding yourself that the feelings will pass
• Take a walk or engage in other physical activities you enjoy
• Reduce caffeine and sugar intake
• Meditate or practice mindfulness
• Develop stress and relaxation techniques to self-soothe when dealing with the mental aspects of withdrawal
• Seek out support from friends, family, or a support group

Knowing and Avoiding Triggers

When quitting smoking, you’re making a good decision for your future. But there will be triggers that may prompt you to smoke in everyday life. The first thing to do to manage those is to get to know what they are and avoid them. You can do this by assessing the emotional feelings that drive you to smoke, figuring out how to cope with them differently, and avoiding triggers, such as other smokers, as best you can. SmokeFree.Gov suggests:

• Finding a replacement activity
• Keeping your hands or mouth busy
• Getting out to exercise
• Changing your routine
• Talking about emotions you’re feeling with a trusted confidante
• Listening to calming music
• Practicing deep breathing

Reminders If You Relapse

Since quitting smoking is so hard, it’s normal to have a relapse . In fact, it can take anywhere from eight to 10 attempts to succeed.

So, if you do relapse, it’s important to go easy on yourself and give yourself some grace. Quitting smoking is the hardest thing that many people will have to do in their lifetime, and knowing that can make a relapse much easier to deal with.

Other ways to approach another attempt after a relapse include:

• Staying positive: Every time you try to quit smoking, you’ll be a little closer to becoming a person who doesn’t smoke. Don’t let negativity weigh you down, and think positively about your next attempt.
• Learn from any mistakes: Pay attention to what drove the relapse and then work on eliminating that trigger the next time you try to quit.
• Set a new plan of action: Even if you relapsed, you don’t have to accept defeat. Set a new action plan in motion and stick to it again.
• Regroup: If you tried cold turkey and relapsed, maybe on the next attempt, you could try a new approach, such as using NRTs. There is no harm in getting help.

There are many things you can do instead of smoking while going through withdrawals and dealing with cravings. They can include:

• Chewing gum
• Sucking on hard candy, suckers, or straws
• Keeping fresh, low-calorie vegetables on hand, such as carrots or celery, to chew on when you have a craving
• Calling a friend to help combat a craving
• Squeezing a handball
• Beading or needlework
• Deep breathing exercises
• Talking to someone about how you’re feeling
• Taking a shower or bath
• Telling yourself no out loud when you feel close to giving in to a craving
• Practicing affirmations about how much better your health will be once you quit
• Wearing a rubber band around your wrist and smacking it when you’re up against an intense craving

Choosing the Right Way to Quit

There is no right or wrong way to quit as long as you succeed eventually. The critical thing to remember is that although quitting smoking is challenging, you can do it with the right help and support in place.

Resources to Support Those Working to Quit Smoking

There are many resources you can turn to if you want to quit smoking. They include:

• American Cancer Society Quit for Life
• American Lung Association Lung Helpline & Tobacco Quitline
• National Cancer Institute Smokefree.gov
• The U.S. Department of Health and Human Services Be Tobacco Free
• American Lung Association Freedom from Smoking
• Nicotine Anonymous

These resources are available to people who need support when trying to quit, whether it be someone to talk to when going through a terrible period of cravings and withdrawal to meetings and community support.

Nicotine Anonymous has meetings all over the country that could help connect you with other people who are quitting smoking as a way to push you toward success.  

Quitting smoking is one of the hardest things you will ever have to do, and if you've tried to quit before, you already know that. While the physical addiction is challenging in and of itself, the mental habit can be just as hard to break because of how used to smoking you may be in specific situations.

While quitting is difficult, dealing with the consequences of long-term smoking is something that no one wants to have to face. That's why it's vital to stop, even if it takes 100 tries. The more you try to quit, the closer you will be to becoming a person who used to smoke.

If you need help, contact your healthcare provider and support resources. With the right mindset, know-how, and support team, you can do anything, including quitting smoking.

USCF Health. Nicotine dependence .

Centers for Disease Control and Prevention. Health Effects of Cigarette Smoking.

Wang YY, Liu Z, Wu Y, Zhang O, Chen M, Huang LL, He XQ, Wu GY, Yang JS. Acupuncture for smoking cessation in Hong Kong: A prospective multicenter observational study . Evid Based Complement Alternat Med. 2016;2016:2865831. doi:10.1155/2016/2865831

Weleff J, Dore S, Anand A, Barnett BS. Black pepper  (Piper nigrum)  for tobacco withdrawal: A case report . Case Rep Psychiatry. 2022 Dec 9;2022:5908769. doi:10.1155/2022/5908769

Nisaa, Z. Zafar, A. Zafar, F. Efficacy of a smoking cessation intervention using the natural agents . Int Journ Collab Res Intern Med Pub Health. 2018;10(2):809-815.

Jackson S, Brown J, Norris E, Livingstone-Banks J, Hayes E, Lindson N. Mindfulness for smoking cessation . Cochrane Database Syst Rev. 2022 Apr 14;4(4):CD013696. doi:10.1002/14651858.CD013696.pub2

U.S. Food and Drug Administration. What it's like to quit smoking .

Centers for Disease Control and Prevention. How quit smoking medicines work .

Martins RS, Junaid MU, Khan MS, Aziz N, Fazal ZZ, Umoodi M, Shah F, Khan JA. Factors motivating smoking cessation: A cross-sectional study in a lower-middle-income country . BMC Public Health. 2021 Jul 18;21(1):1419. doi:10.1186/s12889-021-11477-2

Centers for Disease Control and Prevention. 7 common withdrawal symptoms and what you can do about them .

Lourmière G, Lacroix A, Girard M, Nubukpo P. Comparison of withdrawal symptom intensity between hypnosis and nicotine-replacement-therapies: A pilot study . Am J Clin Hypn. 2022 Jan;64(3):263-276. doi:10.1080/00029157.2021.1877105

Lancaster T, Stead LF. Individual behavioural counselling for smoking cessation . Cochrane Database Syst Rev. 2017 Mar 31;3(3):CD001292. doi:10.1002/14651858.CD001292.pub3

UK National Health Service. Stop smoking in pregnancy .

Regmi K, Kassim N, Ahmad N, Tuah NA.  Effectiveness of mobile apps for smoking cessation: A review .  Tob Prev Cessat . 2017;3:12. Published 2017 Apr 12. doi:10.18332/tpc/7008

Better Health. What to expect when you quit smoking.

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Bonnet U, Preuss UW. The cannabis withdrawal syndrome: Current insights . Subst Abuse Rehabil. 2017 Apr 27;8:9-37. doi:10.2147/SAR.S109576

NIH National Cancer Institute. Handling nicotine withdrawal and triggers when you decide to quit tobacco .

SmokeFree.Gov. Know your triggers .

Chaiton M, Diemert L, Cohen JE, Bondy SJ, Selby P, Philipneri A, Schwartz R. Estimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers. BMJ Open. 2016 Jun 9;6(6):e011045. doi:10.1136/bmjopen-2016-011045

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By Angelica Bottaro Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada.

235 Smoking Essay Topics & Examples

Looking for smoking essay topics? Being one of the most serious psychological and social issues, smoking is definitely worth writing about.

🏆 Best Smoking Essay Examples & Topic Ideas

🥇 good titles for smoking essay, 👍 best titles for research paper about smoking, ⭐ simple & easy health essay titles, 💡 interesting topics to write about health, ❓ essay questions about smoking.

In your essay about smoking, you might want to focus on its causes and effects or discuss why smoking is a dangerous habit. Other options are to talk about smoking prevention or to concentrate on the reasons why it is so difficult to stop smoking. Here we’ve gathered a range of catchy titles for research papers about smoking together with smoking essay examples. Get inspired with us!

Smoking is a well-known source of harm yet popular regardless, and so smoking essays should cover various aspects of the topic to identify the reasons behind the trend.

You will want to discuss the causes and effects of smoking and how they contributed to the persistent refusal of large parts of the population to abandon the habit, even if they are aware of the dangers of cigarettes. You should provide examples of how one may become addicted to tobacco and give the rationales for smokers.

You should also discuss the various consequences of cigarette use, such as lung cancer, and identify their relationship with the habit. By discussing both sides of the issue, you will be able to write an excellent essay.

Reasons why one may begin smoking, are among the most prominent smoking essay topics. It is not easy to begin to enjoy the habit, as the act of smoke inhalation can be difficult to control due to a lack of experience and unfamiliarity with the concept.

As such, people have to be convinced that the habit deserves consideration by various ideas or influences. The notion that “smoking is cool” among teenagers can contribute to the adoption of the trait, as can peer pressure.

If you can find polls and statistics on the primary factors that lead people to tweet, they will be helpful to your point. Factual data will identify the importance of each cause clearly, although you should be careful about bias.

The harmful effects of tobacco have been researched considerably more, with a large body of medical studies investigating the issue available to anyone.

Lung cancer is the foremost issue in the public mind because of the general worry associated with the condition and its often incurable nature, but smoking can lead to other severe illnesses.

Heart conditions remain a prominent consideration due to their lethal effects, and strokes or asthma deserve significant consideration, as well. Overall, smoking has few to no beneficial health effects but puts the user at risk of a variety of concerns.

As such, people should eventually quit once their health declines, but their refusal to do so deserves a separate investigation and can provide many interesting smoking essay titles.

One of the most prominent reasons why a person would continue smoking despite all the evidence of its dangers and the informational campaigns carried out to inform consumers is nicotine addiction.

The substance is capable of causing dependency, a trait that has led to numerous discussions of the lawfulness of the current state of cigarettes.

It is also among the most dangerous aspects of smoking, a fact you should mention.

Lastly, you can discuss the topics of alternatives to smoking in your smoking essay bodies, such as e-cigarettes, hookahs, and vapes, all of which still contain nicotine and can, therefore, lead to considerable harm. You may also want to discuss safe cigarette avoidance options and their issues.

Here are some additional tips for your essay:

• Dependency is not the sole factor in cigarette consumption, and many make the choice that you should respect consciously.
• Cite the latest medical research titles, as some past claims have been debunked and are no longer valid.
• Mortality is not the sole indicator of the issues associated with smoking, and you should take chronic conditions into consideration.

Find smoking essay samples and other useful paper samples on IvyPanda, where we have a collection of professionally written materials!

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• Outdoor Smoking Ban in Public Areas of the Community These statistics have contributed to the widespread efforts to educate the public regarding the need to quit smoking. However, most of the chronic smokers ignore the ramifications of the habit despite the deterioration of their […]
• Nicotine Replacement Therapy for Adult Smokers With a Psychiatric Disorder The qualitative research methodology underlines the issue of the lack of relevant findings in the field of nicotine replacement therapy in people and the necessity of treatment, especially in the early stages of implementation.
• Smoking and Drinking: Age Factor in the US As smoking and drinking behavior were both strongly related to age, it could be the case that the observed relationship is due to the fact that older pupils were more likely to smoke and drink […]
• Smoking Cessation Clinic Analysis The main aim of this project is to establish a smoking cessation clinic that will guide smoker through the process of quitting smoking.
• Cigarette Smoking Among Teenagers in the Baltimore Community, Maryland The paper uses the Baltimore community in Maryland as the area to focus the event of creating awareness of cigarette smoking among the teens of this community.
• Advocating for Smoking Cessation: Health Professional Role Health professionals can contribute significantly to tobacco control in Australia and the health of the community by providing opportunities for smoking patients to quit smoking.
• Lifestyle Management While Quitting Smoking Realistically, not all of the set goals can be achieved; this is due to laxity in implementing them and the associated difficulty in letting go of the past lifestyle.
• Smoking in the Actuality The current use of aggressive marketing and advertising strategies has continued to support the smoking of e-cigarettes. The study has also indicated that “the use of such e-cigarettes may contribute to the normalization of smoking”.
• Analysis of the Family Smoking Prevention and Tobacco Control Act The law ensures that the FDA has the power to tackle issues of interest to the public such as the use of tobacco by minors.
• “50-Year Trends in Smoking-Related Mortality in the United States” by Thun et al. Thun is affiliated with the American Cancer Society, but his research interests cover several areas. Carter is affiliated with the American Cancer Society, Epidemiology Research Program.
• Pulmonology: Emphysema Caused by Smoking The further development of emphysema in CH can lead to such complications caused by described pathological processes as pneumothorax that is associated with the air surrounding the lungs.
• Smoking and Lung Cancer Among African Americans Primarily, the research paper provides insight on the significance of the issue to the African Americans and the community health nurses.
• Health Promotion and Smoking Cessation I will also complete a wide range of activities in an attempt to support the agency’s goals. As well, new studies will be conducted in order to support the proposed programs.
• Maternal Mental Health and Prenatal Smoking It was important to determine the variables that may lead to postpartum relapse or a relapse during the period of pregnancy. It is important to note that the findings are also consistent with the popular […]
• Nursing Interventions for Smoking Cessation For instance, the authors are able to recognize the need to classify the level of intensity in respect to the intervention that is employed by nurses towards smoking cessation.
• Smoking and Cancer in the United States In this research study, data on tobacco smoking and cancer prevalence in the United States was used to determine whether cancer in the United States is related to tobacco smoking tobacco.
• Marketing Plan: Creating a Smoking Cessation Program for Newton Healthcare Center The fourth objective is to integrate a smoking cessation program that covers the diagnosis of smoking, counseling of smokers, and patient care system to help the smokers quit their smoking habits. The comprehensive healthcare needs […]
• Risks of Smoking Cigarettes Among Preteens Despite the good news that the number of preteen smokers has been significantly reducing since the 1990s, there is still much to be done as the effects of smoking are increasingly building an unhealthy population […]
• Public Health Education: Anti-smoking Project The workshop initiative aimed to achieve the following objectives: To assess the issues related to smoking and tobacco use. To enhance the health advantages of clean air spaces.
• Healthy People Program: Smoking Issue in Wisconsin That is why to respond to the program’s effective realization, it is important to discuss the particular features of the target population in the definite community of Wisconsin; to focus on the community-based response to […]
• Health Campaign: Smoking in the USA and How to Reduce It That is why, the government is oriented to complete such objectives associated with the tobacco use within the nation as the reduction of tobacco use by adults and adolescents, reduction of initiation of tobacco use […]
• Smoking Differentials Across Social Classes The author inferred her affirmations from the participant’s words and therefore came to the right conclusion; that low income workers had the least justification for smoking and therefore took on a passive approach to their […]
• Cigarette Smoking Side Effects Nicotine is a highly venomous and addictive substance absorbed through the mucous membrane in the mouth as well as alveoli in the lungs.
• Long-Term Effects of Smoking The difference between passive smoking and active smoking lies in the fact that, the former involves the exposure of people to environmental tobacco smoke while the latter involves people who smoke directly.
• Smoking Cessation Program Evaluation in Dubai The most important program of this campaign is the Quit and Win campaign, which is a unique idea, launched by the DHCC and is in the form of an open contest.
• Preterm Birth and Maternal Smoking in Pregnancy The major finding of the discussed research is that both preterm birth and maternal smoking during pregnancy contribute, although independently, to the aortic narrowing of adolescents.
• Enforcement of Michigan’s Non-Smoking Law This paper is aimed at identifying a plan and strategy for the enforcement of the Michigan non-smoking law that has recently been signed by the governor of this state.
• Smoking Cessation for Patients With Cardio Disorders It highlights the key role of nurses in the success of such programs and the importance of their awareness and initiative in determining prognosis.
• Legalizing Electronic Vaping as the Means of Curbing the Rates of Smoking However, due to significantly less harmful effects that vaping produces on health and physical development, I can be considered a legitimate solution to reducing the levels of smoking, which is why it needs to be […]
• Inequality and Discrimination: Impact on LGBTQ+ High School Students Consequently, the inequality and discrimination against LGBTQ + students in high school harm their mental, emotional, and physical health due to the high level of stress and abuse of various substances that it causes.
• Self-Efficacy and Smoking Urges in Homeless Individuals Pinsker et al.point out that the levels of self-efficacy and the severity of smoking urges change significantly during the smoking cessation treatment.
• “Cigarette Smoking: An Overview” by Ellen Bailey and Nancy Sprague The authors of the article mentioned above have presented a fair argument about the effects of cigarette smoking and debate on banning the production and use of tobacco in America.
• “The Smoking Plant” Project: Artist Statement It is the case when the art is used to pass the important message to the observer. The live cigarette may symbolize the smokers while the plant is used to denote those who do not […]
• Dangers of Smoking While Pregnant In this respect, T-test results show that mean birthweight of baby of the non-smoking mother is 3647 grams, while the birthweight of smoking mother is 3373 grams. Results show that gestation value and smoking habit […]
• The Cultural Differences of the Tobacco Smoking The Middle East culture is connected to the hookah, the Native American cultures use pipes, and the Canadian culture is linked to cigarettes.
• Ban on Smoking in Enclosed Public Places in Scotland The theory of externality explains the benefit or cost incurred by a third party who was not a party to the reasoning behind the benefit or cost. This will also lead to offer of a […]
• How Smoking Cigarettes Effects Your Health Cigarette smoking largely aggravates the condition of the heart and the lung. In addition, the presence of nicotine makes the blood to be sticky and thick leading to damage to the lining of the blood […]
• Alcohol and Smoking Abuse: Negative Physical and Mental Effects The following is a range of effects of heavy alcohol intake as shown by Lacoste, they include: Neuropsychiatric or neurological impairment, cardiovascular, disease, liver disease, and neoplasm that is malevolent.
• Smoking Prohibition: Local Issues, Personal Views This is due to the weakening of blood vessels in the penis. For example, death rate due to smoking is higher in Kentucky than in other parts of the country.
• Ban Smoking in Cars Out of this need, several regulations have been put in place to ensure children’s safety in vehicles is guaranteed; thus, protection from second-hand smoke is an obvious measure that is directed towards the overall safety […]
• Smoking: Causes and Effects Considering the peculiarities of a habit and of a disease, smoking can be considered as a habit rather than a disease.
• Smoking and Its Effect on the Brain Since the output of the brain is behavior and thoughts, dysfunction of the brain may result in highly complex behavioral symptoms. The work of neurons is to transmit information and coordinate messengers in the brain […]
• Smoking Causes and Plausible Arguments In writing on the cause and effect of smoking we will examine the issue from the point of view of temporal precedence, covariation of the cause and effect and the explanations in regard to no […]
• Summary of “Smokers Get a Raw Deal” by Stanley Scott Lafayette explains that people who make laws and influence other people to exercise these laws are obviously at the top of the ladder and should be able to understand the difference between the harm sugar […]
• Smoking Qualitative Research: Critical Analysis Qualitative research allows researchers to explore a wide array of dimensions of the social world, including the texture and weave of everyday life, the understandings, experiences and imaginings of our research participants, the way that […]
• Motivational Interviewing as a Smoking Cessation Intervention for Patients With Cancer The dependent variable is the cessation of smoking in 3 months of the interventions. The study is based on the author’s belief that cessation of smoking influences cancer-treated patients by improving the efficacy of treatment.
• Factors Affecting the Success in Quitting Smoking of Smokers in West Perth, WA Australia Causing a wide array of diseases, health smoking is the second cause of death in the world. In Australia, the problem of smoking is extremely burning due to the high rates of diseases and deaths […]
• Media Effects on Teen Smoking But that is not how an adult human brain works, let alone the young and impressionable minds of teenagers, usually the ads targeted at the youth always play upon elements that are familiar and appealing […]
• Partnership in Working About Smoking and Tobacco Use The study related to smoking and tobacco use, which is one of the problematic areas in terms of the health of the population.
• Causes and Effects of Smoking in Public The research has further indicated that the carcinogens are in higher concentrations in the second hand smoke rather than in the mainstream smoke which makes it more harmful for people to smoke publicly.
• Quitting Smoking: Motivation and Brain As these are some of the observed motivations for smoking, quitting smoking is actually very easy in the sense that you just have to set your mind on quitting smoking.
• Health Effects of Tobacco Smoking in Hispanic Men The Health Effects of Tobacco Smoking can be attributed to active tobacco smoking rather than inhalation of tobacco smoke from environment and passive smoking.
• Smoking in Adolescents: A New Threat to the Society Of the newer concerns about the risks of smoking and the increase in its prevalence, the most disturbing is the increase in the incidences of smoking among the adolescents around the world.
• Smoking and Youth Culture in Germany The report also assailed the Federal Government for siding the interest of the cigarette industry instead of the health of the citizens.
• New Jersey Legislation on Smoking The advantages and disadvantages of the legislation were discussed in this case because of the complexity of the topic at hand as well as the potential effects of the solution on the sphere of public […]
• Environmental Health: Tabaco Smoking and an Increased Concentration of Carbon Monoxide The small size of the town, which is around 225000 people, is one of the reasons for high statistics in diseases of heart rate.
• Advanced Pharmacology: Birth Control for Smokers The rationale for IUD is the possibility to control birth without the partner’s participation and the necessity to visit a doctor just once for the device to be implanted.
• Legislation Reform of Public Smoking Therefore, the benefit of the bill is that the health hazard will be decreased using banning smoking in public parks and beaches.
• Smoking Bans: Protecting the Public and the Children of Smokers The purpose of the article is to show why smoking bans aim at protecting the public and the children of smokers.
• Clinical Effects of Cigarette Smoking Smoking is a practice that should be avoided or controlled rigorously since it is a risk factor for diseases such as cancer, affects the health outcomes of direct and passive cigarette users, children, and pregnant […]
• Public Health and Smoking Prevention Smoking among adults over 18 years old is a public health issue that requires intervention due to statistical evidence of its effects over the past decades.
• Smoking Should Be Banned Internationally The questions refer to the knowledge concerning the consequences of smoking and the opinions on smoking bans. 80 % of respondents agree that smoking is among the leading causes of death and 63, 3 % […]
• Microeconomics: Cigarette Taxes and Public Smoking Ban The problem of passive smoking will be minimized when the number of smokers decreases. It is agreeable that the meager incomes of such families will be used to purchase cigarettes.
• Tobacco Debates in “Thank You for Smoking” The advantage of Nick’s strategy is that it offers the consumer a role model to follow: if smoking is considered to be ‘cool’, more people, especially young ones, will try to become ‘cool’ using cigarettes.
• Alcohol and Smoking Impact on Cancer Risk The research question is to determine the quantity of the impact that different levels of alcohol ingestion combined with smoking behavioral patterns make on men and women in terms of the risks of cancer.
• Indoor Smoking Restriction Effects at the Workplace Regrettably, they have neglected research on the effect of the legislation on the employees and employers. In this research, the target population will be the employees and employers of various companies.
• Hypnotherapy Session for Smoking Cessation When I reached the age of sixty, I realized that I no longer wanted to be a smoker who was unable to take control of one’s lifestyle.
• Smoking Experience and Hidden Dangers When my best college friend Jane started smoking, my eyes opened on the complex nature of the problem and on the multiple negative effects of smoking both on the smoker and on the surrounding society.
• South Illinois University’s Smoking Ban Benefits The purpose of this letter is to assess the possible benefits of the plan and provide an analysis of the costs and consequences of the smoking ban introduction.
• Smoking Cessation in Patients With COPD The strategy of assessing these papers to determine their usefulness in EBP should include these characteristics, the overall quality of the findings, and their applicability in a particular situation. The following article is a study […]
• Smoking Bans: Preventive Measures There have been several public smoking bans that have proved to be promising since the issue of smoking prohibits smoking in all public places. This means it is a way of reducing the exposure to […]
• Ban Smoking Near the Child: Issues of Morality The decision to ban smoking near the child on father’s request is one of the demonstrative examples. The father’s appeal to the Supreme Court of California with the requirement to prohibit his ex-wife from smoking […]
• The Smoking Ban: Arguments Comparison The first argument against banning smoking employs the idea that smoking in specially designated areas cannot do harm to the health of non-smokers as the latter are supposed to avoid these areas.
• Philip Morris Company’s Smoking Prevention Activity Philip Morris admits the existence of scientific proof that smoking leads to lung cancer in addition to other severe illnesses even after years of disputing such findings from health professionals.
• Tobacco Smoking and Its Dangers Sufficient evidence also indicates that smoking is correlated with alcohol use and that it is capable of affecting one’s mental state to the point of heightening the risks of development of disorders.
• Virginia Slims’ Impact on Female Smokers’ Number Considering this, through the investigation of Philip Morris’ mission which it pursued during the launch of the Virginia Slims campaign in 1968-1970 and the main regulatory actions undertaken by the Congress during this period, the […]
• Tuberculosis Statistics Among Cigarette Smokers The proposal outlines the statistical applications of one-way ANOVA, the study participants, the variables, study methods, expected results and biases, and the practical significance of the expected results.
• Smoking Habit, Its Causes and Effects Smoking is one of the factors that are considered the leading causes of several health problems in the current society. Smoking is a habit that may be easy to start, but getting out of this […]
• Smoking Ban and UK’s Beer Industry However, there is an intricate type of relationship between the UK beer sector, the smoking ban, and the authorities that one can only understand by going through the study in detail The history of smoking […]
• Smokers’ Campaign: Finding a Home for Ciggy Butts When carrying out the campaign, it is important to know what the situation on the ground is to be able to address the root cause of the problem facing the population.
• Mobile Applications to Quit Smoking A critical insight that can be gleaned from the said report is that one of the major factors linked to failure is the fact that smokers were unable to quit the habit on their own […]
• Behavior Modification Technique: Smoking Cessation Some of its advantages include: its mode of application is in a way similar to the act of smoking and it has very few side effects.
• Effects of Thought Suppression on Smoking Behavior In the article under analysis called I suppress, Therefore I smoke: Effects of Thought Suppression on Smoking Behavior, the authors dedicate their study to the evaluation of human behavior as well as the influence of […]
• Smoking Cessation Methods These methods are a part of NRT or nicotine replacement therapy, they work according to the principle of providing the smoker with small portions of nicotine to minimize the addiction gradually and at the same […]
• Understanding Advertising: Second-Hand Smoking The image of the boy caught by the smoke is in the center of the picture, and it is in contrast with the deep black background.
• People Should Quit Smoking Other counseling strategies such as telephone calls and social support also serves the ultimate goal of providing a modern approach in which counseling can be tailored to suit the counseling needs of an individual smoker. […]
• Importance of Quitting Smoking As such, quitting smoking is important since it helps relief the worry and the fear associated with possibility of developing cancer among other smoking-related illnesses. It is therefore important to quit smoking if the problems […]
• Cigarette Smoking in Public Places Those who argue against the idea of banning the smoking are of the opinion that some of them opt to smoke due to the stress that they acquire at their work places.
• Anti-Smoking Campaign in Canada This is not the first attempt that the federal government of Canada intends to make in reducing the prevalence of smoking in the country.
• Electronic Cigarettes: Could They Help University Students Give Smoking Up? Electronic Cigarettes An electronic cigarette is an electronic device that simulates the act of smoking by producing a mist which gives the physical sensation and often the flavor and the nicotine just as the analog […]
• Psychosocial Smoking Rehabilitation According to Getsios and Marton most of the economic models that evaluate the effects of smoke quitting rehabilitation consider the influence of a single quit attempt.
• Combating Smoking: Taxation Policies vs. Education Policies This is a considerable provision in the realms of health; hence, the efforts created by the government to curb this trend should be supported fully. In this regard, there is need to reduce the mentioned […]
• The Program to Quit Smoking The second stage of the evaluation proves revealed the benefits of the program for the hospital in terms of discount rates for employees, age categories involved in the program. This process consists in selection of […]
• Smoking Culture in Society Smoking culture refers to the practice of smoking tobacco by people in the society for the sheer satisfaction and delight it offers.
• Possible Smoking Policies in Florida Majority also think that went it comes to workplaces hotels and bars it would be more appropriate to provide specific smoking zones as opposed to total bans The implications of the policy adopted therefore affect […]
• Smoking Ban in the State of Florida These are the Total Ban Policy, the Partial Ban policy and the Liberated Smoking policy. The policy is authoritarian and ignores the interests of the smokers.
• Core Functions of Public Health in the Context of Smoking and Heart Disease In the relation to our problem, heart attacks and smoking, it is important to gather the information devoted to the number of people who suffered from heart attacks and indicate the percentage rate of those […]
• Putting Out the Fires: Will Higher Taxes Reduce the Onset of Youth Smoking? According to the article under consideration, increase in price of cigarettes can positively or negatively affect the rate of smoking among the youth.
• Smoking Bans in US The issue of whether to ban smoking indoors by the governments of various countries is popular as they try to take a step towards curbing the harmful effects of smoking.
• Smoking as Activity Enhancer: Schizophrenia and Gender Once learning the effects which nicotine has on people’s health and the relation between gender and schizophrenia, one can possibly find the ways to prevent the latter and to protect the people in the high-risk […]
• Health Care Costs for Smokers Higher Tobacco taxes Some of the smokers have the same viewpoint that the current level of taxes imposed on the tobacco is high, 68%, and most of them, 59%, are in agreement for the increase […]
• Medical Coverage for Smoking Related Diseases However, one of the most oblivious reasons is that it is a deterrent to this behavior, which is harmful to the life of the smoker.
• The Realm of reality: Smoking In a nutshell, it can be argued that the definition of a man or a woman is different and not the same as in earlier days.
• Ethical Problem of Smoking Since the job is urgent and therefore needed in a few days time, I would request her to work on the job with the promise that I will communicate her complaints to Frank and Alice […]
• The Rate of Smoking Among HIV Positive Cases. To determine if use of group work among HIV positive smokers will be an effective strategy in reducing smoking habit among the target cases, then it is essential that this study establish if use of […]
• Studying the Government’s Anti-Smoking Measures The methodology of study includes the review of the articles devoted to the anti-smoking measures of the Federal Government and application of economic theories to them.
• Smoking Should Be Banned In the United States For numerous decades, smoking has remained the most disastrous problem in the universe in spite of the full awareness of the risk accompanied with its use.
• Effectiveness of Cognitive Behavioral Theory on Smoking Cessation The study concluded that CBT intervention was effective for African American smoking cessation. As a result, the study concluded that CBT intervention was effectual for smoking cessation among African Americans.
• Effectiveness of the Cognitive Behavioral Therapy for Smoking Cessation
• Wayco Company’s Non-smoking Policy
• Adverse Aspects of Smoking
• Negative Impacts of Smoking on Individuals and Society
• Smoking Ban in the United States of America
• Dangers of Smoking Campaign
• Smoking Ban in New York
• Trends in Smoking Prevalence by Race/Ethnicity
• Business Ethics: Smoking Issue
• Should Smoking Tobacco Be Classified As an Illegal Drug?
• Where Does the Path to Smoking Addiction Start?
• Public Health Communication: Quit Smoking
• Are Estimated Peer Effects on Smoking Robust?
• Are There Safe Smoking and Tobacco Options?
• What Are the Health Risks of Smoking?
• Does Cigarette Smoking Affect Body Weight?
• Does Cigarette Smuggling Prop Up Smoking Rates?
• What Foods Help You Quit Smoking?
• How Can People Relax Without Smoking?
• Does Education Affect Smoking Behaviors?
• Is Vaping Worse Than Smoking?
• Do Movies Affect Teen Smoking?
• What Is Worse: Drinking or Smoking?
• Does Smoking Affect Breathing Capacity?
• Does Smoking Cause Lung Cancer?
• Does Having More Children Increase the Likelihood of Parental Smoking?
• Does Smoking Cigarettes Relieve Stress?
• Does Time Preference Affect Smoking Behavior?
• How Does Smoking Affect Cardiovascular Endurance?
• How Hypnosis Can Help You Quit Smoking?
• How Does Smoking Affect Brain?
• How Nicotine Affects Your Quit Smoking Victory?
• How Does Secondhand Smoking Affect Us?
• Why Is Smoking Addictive?
• How Smoking Bans Are Bad for Business?
• Why Smoking Should Not Be Permitted in Restaurants?
• Why Public Smoking Should Be Banned?
• Why Has Cigarette Smoking Become So Prominent Within the American Culture?
• What Makes Smoking and Computers Similar?
• Does Smoking Affect Schooling?
• What Effects Can Cigarette Smoking Have on the Respiratory System?
• What Are the Most Prevalent Dangers of Smoking and Drinking?
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• Smoking Tobacco

How to Quit Smoking

Tobacco use remains the single largest preventable cause of disease and premature death in the United States. Since the release of the Surgeon General’s Report on Smoking and Health in 1964, more than 20 million people have died due to tobacco.

Cigarette smoking increases the risk of cancers of the mouth and throat, lung, esophagus, pancreas, cervix, kidney, bladder, stomach, colon, rectum, and liver, as well as acute myeloid leukemia. Some studies also link smoking to breast cancer and advanced-stage prostate cancer.

Smoking also greatly increases the risk of debilitating, long-term lung diseases such as emphysema and chronic bronchitis. It raises the risk for heart attack, stroke, blood vessel diseases, and eye diseases. Half of all Americans who keep smoking will eventually die from a smoking-related illness.

That’s why it’s so important to quit . No matter how old you are or how long you’ve smoked, quitting can help you live longer and be healthier. But quitting is hard because tobacco products contain nicotine, which is a highly addictive, naturally occurring chemical in tobacco. Even so, millions of Americans have quit with help, and you can, too.

There are many different methods you can use to quit. Here is what the research tells us about how well they work:

Medications

Research shows that using a medication to help you quit smoking can increase your chances of being successful.

The US Food and Drug Administration (FDA) has approved 7 types of smoking cessation medications to safely and effectively help people quit smoking. Choosing which one to use is often a matter of personal choice and should be discussed with your pharmacist or health care provider.

Three types of medications are available over-the-counter at most pharmacies and can help ease the symptoms of nicotine withdrawal when used as directed.

• Nicotine gum
• Nicotine patches
• Nicotine lozenges

Four types of medications are available by prescription.

• Nicotine inhalers
• Nicotine nasal sprays
• Zyban (bupropion) – an antidepressant
• Chantix (varenicline) – a drug that blocks the effects of nicotine in the brain

Counseling combined with medication makes it even more likely that you can quit smoking and stay away from tobacco for good. Counseling comes in many forms.

• In-person counseling is available from a doctor, nurse practitioner, pharmacist, or other health care provider.
• Telephone quit-lines: All 50 states and the District of Columbia offer some type of free telephone-based program that links callers with trained counselors. People who use telephone counseling have twice the success rate in quitting smoking as those who don’t get this type of help. Call the American Cancer Society at 1-800-227-2345 to get help finding a phone counseling program in your area.
• Support groups have helped many people who smoke quit. Check with your employer, health insurance company, or local hospital to find a support group that fits your needs. Or call us at 1-800-227-2345.
• People who want to quit can also increase their chances of success by enlisting the help and support of family, friends, and co-workers. Tell your friends about your plans to quit. Try to spend time with people who don't smoke and have quit who support your efforts. You can also suggest that those in your support system read our  How To Help Someone Quit Smoking .

Help to quit smoking is as close as your smartphone. But it’s important to choose a program that’s based on recommendations that research has proven to work.

The National Cancer Institute has a quit-smoking app that allows users to set quit dates, track financial goals, schedule reminders, and more. It also offers text messaging that provides round-the-clock encouragement and advice to people trying to quit. You can sign up by texting “QUIT” to iQUIT (47848) and entering the date of your Quit Day – the day you will stop smoking.

Cold Turkey

Going cold turkey means that you stop smoking all at once. Even though people often say they quit cold turkey, usually they had thought about stopping before they actually did it. You have a better chance of success if you make a plan and prepare for nicotine withdrawal. Gradually smoking fewer cigarettes each day can help reduce nicotine withdrawal symptoms and make it easier for some people to quit.

Electronic Cigarettes

Electronic cigarettes (e-cigarettes) are not approved by the FDA as aids to help quit smoking. This is because research findings about vaping have been mixed.

The long-term effects of e-cigarette use are not yet known. However, the FDA and the Centers for Disease Control and Prevention (CDC) are currently investigating an outbreak of lung illness and death among adults who used some types of e-cigarettes. Symptoms have included shortness of breath, coughing, or chest pain. Some patients reported nausea, vomiting, diarrhea, or other stomach problems, as well as fever or fatigue. The CDC recommends the following:

• If you use e-cigarette or vaping products, do not buy them “off the street” and do not change anything or add anything to the products you buy.
• If you are concerned about these health risks, consider not using any e-cigarette or vaping products.
• If you are an adult who used e-cigarette or vaping products containing nicotine to quit cigarette smoking, do not return to smoking cigarettes. See a healthcare provider right away if you experience any of the symptoms listed above.

Bottom Line

One of the most important things researchers have learned about quitting smoking is that the person who smokes needs to keep trying. It may take several serious attempts before a person who smokes can quit forever. Rather than looking at a slip back to smoking as a failure, consider it an opportunity to learn from experience and be better prepared to quit the next time.

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The American Cancer Society medical and editorial content team

Our team is made up of doctors and oncology certified nurses with deep knowledge of cancer care as well as editors and translators with extensive experience in medical writing.

American Cancer Society news stories are copyrighted material and are not intended to be used as press releases . For reprint requests, please see our Content Usage Policy .

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Why is quitting so hard?

Your personal stop smoking plan, identify your smoking triggers, coping with nicotine withdrawal symptoms, manage cigarette cravings, preventing weight gain after you stop smoking, medication and therapy to help you quit, what to do if you slip or relapse, helping a loved one to stop smoking, how to quit smoking.

Ready to stop smoking? These tips will help you kick the cigarette habit for good.

We all know the health risks of smoking, but that doesn’t make it any easier to kick the habit. Whether you’re an occasional teen smoker or a lifetime pack-a-day smoker, quitting can be really tough.

Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary—and addictive—high. Eliminating that regular fix of nicotine causes your body to experience physical withdrawal symptoms and cravings. Because of nicotine’s “feel good” effect on the brain, you may turn to cigarettes as a quick and reliable way to boost your outlook, relieve stress, and unwind. Smoking can also be a way of coping with depression, anxiety, or even boredom. Quitting means finding different, healthier ways to cope with those feelings.

Smoking is also ingrained as a daily ritual. It may be an automatic response for you to smoke a cigarette with your morning coffee, while taking a break at work or school, or on your commute home at the end of a hectic day. Or maybe your friends, family, or colleagues smoke, and it’s become part of the way you relate with them.

To successfully stop smoking, you’ll need to address both the addiction and the habits and routines that go along with it. But it can be done. With the right support and quit plan, any smoker can kick the addiction—even if you’ve tried and failed multiple times before.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

While some smokers successfully quit by going cold turkey, most people do better with a tailored plan to keep themselves on track. A good quit plan addresses both the short-term challenge of stopping smoking and the long-term challenge of preventing relapse. It should also be tailored to your specific needs and smoking habits.

Questions to ask yourself

Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques, or therapies may be most beneficial for you.

Are you a very heavy smoker (more than a pack a day)? Or are you more of a social smoker? Would a simple nicotine patch do the job?

Are there certain activities, places, or people you associate with smoking? Do you feel the need to smoke after every meal or whenever you break for coffee?

Do you reach for cigarettes when you’re feeling stressed or down? Or is your cigarette smoking linked to other addictions, such as alcohol or gambling ?

Start your stop smoking plan with START

S = Set a quit date.

Choose a date within the next two weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.

T = Tell family, friends, and co-workers that you plan to quit.

Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.

A = Anticipate and plan for the challenges you’ll face while quitting.

Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.

R = Remove cigarettes and other tobacco products from your home, car, and work.

Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.

T = Talk to your doctor about getting help to quit.

Your doctor can prescribe medication to help with withdrawal symptoms. If you can’t see a doctor, you can get many products over the counter at your local pharmacy, including nicotine patches, lozenges, and gum.

One of the best things you can do to help yourself quit is to identify the things that make you want to smoke, including specific situations, activities, feelings, and people.

Keep a craving journal

A craving journal can help you zero in on your patterns and triggers. For a week or so leading up to your quit date, keep a log of your smoking. Note the moments in each day when you crave a cigarette:

• What time was it?
• How intense was the craving (on a scale of 1-10)?
• What were you doing?
• Who were you with?
• How were you feeling?
• How did you feel after smoking?

Do you smoke to relieve unpleasant feelings?

Many of us smoke to manage unpleasant feelings such as stress, depression, loneliness, and anxiety. When you have a bad day, it can seem like cigarettes are your only friend. As much comfort as cigarettes provide, though, it’s important to remember that there are healthier and more effective ways to keep unpleasant feelings in check. These may include exercising, meditating, relaxation strategies , or simple breathing exercises.

For many people, an important aspect of giving up smoking is to find alternate ways to handle these difficult feelings without turning to cigarettes. Even when cigarettes are no longer a part of your life, the painful and unpleasant feelings that may have prompted you to smoke in the past will still remain. So it’s worth spending some time thinking about the different ways you intend to deal with stressful situations and the daily irritations that would normally have you lighting up.

Tips for avoiding common triggers

Alcohol. Many people smoke when they drink . Try switching to non-alcoholic drinks or drink only in places where smoking inside is prohibited. Alternatively, try snacking on nuts, chewing on a cocktail stick or sucking on a straw.

Other smokers. When friends, family, and co-workers smoke around you, it can be doubly difficult to give up or avoid relapse. Talk about your decision to quit so people know they won’t be able to smoke when you’re in the car with them or taking a coffee break together. In your workplace, find non-smokers to have your breaks with or find other things to do, such as taking a walk.

End of a meal. For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting. However, you can try replacing that moment after a meal with something else, such as a piece of fruit, a healthy dessert, a square of chocolate, or a stick of gum.

Once you stop smoking, you’ll likely experience a number of physical symptoms as your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually starting within an hour of the last cigarette and peaking two to three days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person.

Common nicotine withdrawal symptoms include:

• Cigarette cravings
• Irritability, frustration, or anger
• Anxiety or nervousness
• Difficulty concentrating Restlessness
• Increased appetite
• Increased coughing
• Constipation or upset stomach
• Decreased heart rate

As unpleasant as these withdrawal symptoms may be, it’s important to remember that they are only temporary. They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won’t be your usual self and ask for their understanding.

While avoiding smoking triggers will help reduce your urge to smoke, you probably can’t avoid cigarette cravings entirely. Fortunately, cravings don’t last long—typically, about 5 or 10 minutes. If you’re tempted to light up, remind yourself that the craving will soon pass and try to wait it out. It helps to be prepared in advance by having strategies to cope with cravings.

Distract yourself. Do the dishes, turn on the TV, take a shower, or call a friend. The activity doesn’t matter as long as it gets your mind off smoking.

Remind yourself why you quit. Focus on your reasons for quitting, including the health benefits (lowering your risk for heart disease and lung cancer, for example), improved appearance, money you’re saving, and enhanced self-esteem.

Get out of a tempting situation. Where you are or what you’re doing may be triggering the craving. If so, a change of scenery can make all the difference.

Reward yourself. Reinforce your victories. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.

Coping with cigarette cravings in the moment

Find an oral substitute – Keep other things around to pop in your mouth when cravings hit. Try mints, carrot or celery sticks, gum, or sunflower seeds. Or suck on a drinking straw.

Keep your mind busy – Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game.

Keep your hands busy – Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation.

Brush your teeth – The just-brushed, clean feeling can help banish cigarette cravings.

Drink water – Slowly drink a large glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal.

Light something else – Instead of lighting a cigarette, light a candle or some incense.

Get active – Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block.

Try to relax – Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises.

Go somewhere smoking is not permitted – Step into a public building, store, mall, coffee shop, or movie theatre, for example.

Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes. You may even be using it as a reason not to quit. While it’s true that many smokers put on weight within six months of stopping smoking, the gain is usually small—about five pounds on average—and that initial gain decreases over time. It’s also important to remember that carrying a few extra pounds for a few months won’t hurt your heart as much as smoking does. However, gaining weight is NOT inevitable when you stop smoking.

Smoking dampens your sense of smell and taste, so after you quit food will often seem more appealing. You may also gain weight if you replace the oral gratification of smoking with eating unhealthy comfort foods. Therefore, it’s important to find other, healthy ways to deal with unpleasant feelings such as stress, anxiety, or boredom rather than  mindless, emotional eating .

Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to quickly soothe yourself . Listen to uplifting music, play with a pet, or sip a cup of hot tea, for example.

Eat healthy, varied meals. Eat plenty of fruit, vegetables, and healthy fats . Avoid sugary food , sodas, fried, and convenience food.

Learn to eat mindfully. Emotional eating tends to be automatic and virtually mindless. It’s easy to polish off a tub of ice cream while zoning out in front of the TV or staring at your phone. But by removing distractions when you eat, it’s easier to focus on how much you’re eating and tune into your body and how you’re really feeling. Are you really still hungry or eating for another reason?

Drink lots of water. Drinking at least six to eight 8 oz. glasses will help you feel full and keep you from eating when you’re not hungry. Water will also help flush toxins from your body.

Take a walk. Not only will it help you burn calories and keep the weight off , but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal.

Snack on guilt-free foods. Good choices include sugar-free gum, carrot and celery sticks, or sliced bell peppers or jicama.

There are many different methods that have successfully helped people to kick the smoking habit. While you may be successful with the first method you try, more likely you’ll have to try a number of different methods or a combination of treatments to find the ones that work best for you.

Medications

Smoking cessation medications can ease withdrawal symptoms and reduce cravings. They are most effective when used as part of a comprehensive stop smoking program monitored by your physician. Talk to your doctor about your options and whether an anti-smoking medication is right for you. The U.S. Food and Drug Administration (FDA) approved options are:

Nicotine replacement therapy. Nicotine replacement therapy involves “replacing” cigarettes with other nicotine substitutes, such as nicotine gum, patch, lozenge, inhaler, or nasal spray. It relieves some of the withdrawal symptoms by delivering small and steady doses of nicotine into your body without the tars and poisonous gases found in cigarettes. This type of treatment helps you focus on breaking your psychological addiction and makes it easier to concentrate on learning new behaviors and coping skills.

Non-nicotine medication. These medications help you stop smoking by reducing cravings and withdrawal symptoms without the use of nicotine. Medications such as bupropion (Zyban) and varenicline (Chantix, Champix) are intended for short-term use only.

What you need to know about e-cigarettes (vaping)

While some people find that vaping can help them to stop smoking, the FDA has not approved vaping as a method of smoking cessation. And recent news reports have even linked vaping to severe lung disease, prompting many questions about the safety of vaping. Here’s what you need to know:

• In the United States, the FDA does not regulate e-cigarette products.
• The FDA warns that vaping is “not safe for youth, young adults, pregnant women, or adults who do not currently use tobacco products.”
• It’s hard to always know exactly what’s in e-cigarettes.
• The liquid used in some e-cigarettes contains nicotine, which has many negative health effects. It can lead to high blood pressure and diabetes and can be especially dangerous to the developing brains of children and teens.
• There is no information available about the long-term effects vaping can have on your health.
• Until more is known, federal and state authorities recommend avoiding all vaping.

To learn more, read: Vaping: The Health Risks and How to Quit

Alternative therapies

There are several things you can do to stop smoking that don’t involve nicotine replacement therapy, vaping, or prescription medications. These include:

Hypnosis – This is a popular option that has produced good results for many smokers struggling to quit. Forget anything you may have seen from stage hypnotists, hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to stop smoking and increase your negative feelings toward cigarettes.

Acupuncture – One of the oldest known medical techniques, acupuncture is believed to work by triggering the release of endorphins (natural pain relievers) that allow the body to relax. As a smoking cessation aid, acupuncture can be helpful in managing smoking withdrawal symptoms.

Behavioral Therapy – Nicotine addiction is related to the habitual behaviors or rituals involved in smoking. Behavior therapy focuses on learning new coping skills and breaking those habits.

Motivational Therapies – Self-help books and websites can provide a number of ways to motivate yourself to give up smoking. One well known example is calculating the monetary savings. Some people have been able to find the motivation to quit just by calculating how much money they will save. It may be enough to pay for a summer vacation.

Smokeless or spit tobacco is NOT a healthy alternative to smoking

Smokeless tobacco, otherwise known as spit or chewing tobacco, is not a safe alternative to smoking cigarettes. It contains the same addictive chemical, nicotine, contained in cigarettes. In fact, the amount of nicotine absorbed from smokeless tobacco can be 3 to 4 times the amount delivered by a cigarette.

Most people try to stop smoking several times before they kick the habit for good, so don’t beat yourself up if you slip up and smoke a cigarette. Instead, turn the relapse into a rebound by learning from your mistake. Analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into, and make a new stop-smoking plan that eliminates them.

It’s also important to emphasize the difference between a slip and a relapse. If you start smoking again, it doesn’t mean that you can’t get back on the wagon. You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit. But the choice is yours. A slip doesn’t have to turn into a full-blown relapse.

You’re not a failure if you slip up. It doesn’t mean you can’t quit for good.

Don’t let a slip become a mudslide. Throw out the rest of the pack. It’s important to get back on the non-smoking track as soon as possible.

Look back at your quit log and feel good about the time you went without smoking.

Find the trigger. Exactly what was it that made you smoke again? Decide how you will cope with that issue the next time it comes up.

Learn from your experience. What has been most helpful? What didn’t work?

Are you using a medicine to help you quit? Call your doctor if you start smoking again. Some medicines cannot be used if you’re smoking at the same time.

It’s important to remember that you cannot make a friend or loved one give up cigarettes; the decision has to be theirs. But if they do make the decision to stop smoking, you can offer support and encouragement and try to ease the stress of quitting. Investigate the different treatment options available and talk them through with the smoker; just be careful never to preach or judge. You can also help a smoker overcome cravings by pursuing other activities with them, and by keeping smoking substitutes, such as gum, on hand.

If a loved one slips or relapses, don’t make them feel guilty. Congratulate them on the time they went without cigarettes and encourage them to try again. Your support can make all the difference in helping your loved one eventually kick the habit for good.

Helping a teen to quit

Most smokers try their first cigarette around the age of 11, and many are addicted by the time they turn 14. The use of e-cigarettes (vaping) has also soared dramatically in recent years. While the health implications of vaping aren’t yet fully known, the FDA warns that it’s not safe for teens and we do know that teens who vape are more likely to begin smoking cigarettes.

[Read: Vaping: The Health Risks and How to Quit]

This can be worrying for parents, but it’s important to appreciate the unique challenges and peer pressure teens face when it comes to quitting smoking (or vaping). While the decision to give up has to come from the teen smoker him- or herself, there are still plenty of ways for you to help.

Tips for parents of teens who smoke or vape

• Find out why your teen is smoking or vaping; they may want to be accepted by their peers or be seeking attention from you. Rather than making threats or ultimatums, talk about what changes can be made in their life to help them stop smoking.
• If your child agrees to quit, be patient and supportive as they go through the process.
• Set a good example by not smoking yourself. Parents who smoke are more likely to have kids who smoke.
• Know if your kids have friends that smoke or vape. Talk with them about how to refuse a cigarette or e-cigarette.
• Explain the health dangers and the unpleasant side effects smoking can have on their appearance (such as bad breath, discolored teeth and nails).
• Establish a smoke-free policy in your home. Don’t allow anyone to smoke or vape indoors at any time.

Hotlines and support

Visit  Smokefree.gov  or call the quitline at 1-800-784-8669.

Take steps NOW to stop smoking  or call the helpline at 0300 123 1044.

Visit  Health Canada  or call the helpline at 1-866-366-3667.

QuitNow  or call 13 7848.

Nicotine Anonymous  offers a 12-Step program modeled after Alcoholics Anonymous with meetings in many different countries.

More Information

• Join Freedom From Smoking - Smoking cessation program. (American Lung Association)
• How to Quit Using Tobacco - Dealing with both the mental and physical addiction. (American Cancer Society)
• How to Help Someone Quit Smoking - General hints for friends and family supporting someone who is quitting. (American Cancer Society)
• Substance-Related and Addictive Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
• Lopez-Quintero, C., Pérez de los Cobos, J., Hasin, D. S., Okuda, M., Wang, S., Grant, B. F., & Blanco, C. (2011). Probability and predictors of transition from first use to dependence on nicotine, alcohol, cannabis, and cocaine: Results of the National Epidemiologic Survey on Alcohol and Related Conditions (NESARC). Drug and Alcohol Dependence, 115(1–2), 120–130. Link
• Quit Smoking | Smokefree. (n.d.). Retrieved August 2, 2021, from Link
• US Preventive Services Task Force. (2021). Interventions for Tobacco Smoking Cessation in Adults, Including Pregnant Persons: US Preventive Services Task Force Recommendation Statement. JAMA, 325(3), 265–279. Link
• Leone, F. T., Zhang, Y., Evers-Casey, S., Evins, A. E., Eakin, M. N., Fathi, J., Fennig, K., Folan, P., Galiatsatos, P., Gogineni, H., Kantrow, S., Kathuria, H., Lamphere, T., Neptune, E., Pacheco, M. C., Pakhale, S., Prezant, D., Sachs, D. P. L., Toll, B., … Farber, H. J. (2020). Initiating Pharmacologic Treatment in Tobacco-Dependent Adults. An Official American Thoracic Society Clinical Practice Guideline. American Journal of Respiratory and Critical Care Medicine, 202(2), e5–e31. Link
• Complementary Health Approaches for Smoking Cessation: What the Science Says. (n.d.). NCCIH. Retrieved August 2, 2021, from Link
• Miller, Jacqueline W., Timothy S. Naimi, Robert D. Brewer, and Sherry Everett Jones. Binge Drinking and Associated Health Risk Behaviors among High School Students. Pediatrics 119, no. 1 (January 2007): 76–85. Link
• O’Brien, Charles P. Evidence-Based Treatments of Addiction. FOCUS 9, no. 1 (January 1, 2011): 107–17. Link

More in Addiction

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The power of the relaxation response to reduce stress and boost mood

Emotional Eating

How to recognize and stop emotional and stress eating

A guide to alcohol addiction treatment services

Cutting down on alcohol doesn’t have to mean losing your social life

The health risks in young people and how to quit

The hidden risks of drinking

Binge Drinking

Help if you have trouble stopping drinking once you start

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10 days ago

How To Write a Why Us Essay

Hospital nurse staffing and patient mortality, nurse burnout, and job dissatisfaction, nurse-staffing levels and the quality of care in hospitals, 7 easy steps to quit smoking essay sample, example.

Scary pictures printed on cigarette packs, PSAs, and suasion will not help you quit. Due to them, instead of smoking with pleasure, you smoke being irritated, or scared, with all that informational ado. The same refers to weird recipes, such as soaking cigarettes in milk. All you need in order to quit is your intent to do it and your personal will.

1. At first, make a final decision to quit. Do not just fall for others’ exhortations; do not persuade yourself that you have to quit smoking as soon as possible. You do not have to do anything. Give your decision some time to ripen and make it when you understand that you actually want to quit. This part of the process is the most important.

2. To help yourself, develop motivation. Start reading stories of people who managed to quit for keeps; count how much money smoking costs you per month, or per year; study statistics of deaths caused by smoking; find some information about its impact on the human body. For example, you can think that quitting your habit will help you live longer, look better, spend less money, get rid of the fear of cancer, emphysema, heart attacks, etc.

3. When you are done with steps 1 and 2, do not rush to throw away your cigarettes. Instead, observe situations when you usually smoke. You think about cigarettes in a number of typical situations: in the morning, after taking food, when stressed or bored, while waiting, before going to bed, and so on. If you are warned about “risky” situations, it will be easier for you to control your habit.

4. When you are finally ready, assign a day when you are going to smoke your last cigarette. Do not wait for this date with despair or fear of terrible trials coming; do not delay. Instead, think of this day as the date of your release. Also, it is useful to make preparations. Find someone who also wants to quit smoking; tell your friends and relatives about your intentions and ask for help. You will need them if hard times come. Then smoke your last cigarette.

5. Smoking is much more about psychological addiction than physical addiction, so make a list of activities that would help distract you from thoughts about cigarettes when they appear. For instance, you can delve deeper into your job or hobbies, go jogging, ride a bike, go to a concert, or perform any other healthy activity. Do not think you are “trying to quit”—this will make the process never ending. Instead, persuade yourself you have already done that. It is also important to remember that searching for substitutes is not a sound idea—why quit one bad habit if you change it to another? Among the most popular substitutes are food, alcohol, and nicotine chewing gum.

6. Start a physical exercise routine. This will help you feel you have moved on to a new life. Besides, this will prevent, or at least minimize, the jump in weight that often follows quitting. One of the easiest alternatives is to buy a gym membership because free activities, such as jogging, will require additional willpower.

7. It is likely you will experience a temptation to check if you have quit, to test your willpower. Usually, a person decides to see if everything worked out, smokes a cigarette, thinking that the habit is broken and that there is nothing to worry about—and returns to it again. Remember, that there is no such thing as “one last cigarette just to make sure.”

It is easier to say than to do. Still, quitting is an act worth doing. It will have a significant, positive impact not only on your health, but also on your self-respect, faith in yourself, and your ability to succeed in many more facets of life.

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How To Quit Smoking: 7 Ways to Kick the Habit

Kick the harmful habit with these tips

You might want to think twice before you light up your next cigarette.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

According to the World Health Organization , more than 7 million people die each year from using tobacco. About 1.2 million individuals die from secondhand smoke.

Smoking can cause cancer, heart disease, stroke, diabetes and chronic obstructive pulmonary disease (COPD) .

If you’ve been trying to quit or are thinking about quitting, know that it’s never too late to stop.

There are plenty of ways to curb your cravings and urges, too. Pulmonologist Neha Solanki, MD , walks us through some ways to quit and explains how stopping smoking can improve your health.

Timeline for quitting smoking

There’s no set timeline when it comes to quitting smoking . Some people can kick their habit on the first try, while many others will struggle with quitting. On average, it can take 66 days for a new habit to become automatic.

But don’t give up if you’ve tried a few different methods only to pick up a pack again.

“It’s a journey and everybody is in a different place in their journey,” says Dr. Solanki. “You may quit, then return to smoking at a later date and then try to quit again.”

The important thing is that you keep trying.

Ways to quit smoking

Here are some ways to help you resist your cravings and break the unhealthy habit.

Quit cold turkey

It may seem hard to quit “cold turkey,” where you stop smoking suddenly. But Dr. Solanki says studies show that whether you taper your cigarettes or quit cold turkey, the results are the same.

“For some people, cold turkey is the only way to go,” says Dr. Solanki. “But for others, this method is just too difficult. It’s hard to break the ritual of smoking.”

She recommends setting a “quit date,” then seeing if you can stop smoking immediately when that day arrives. If not, don’t worry — there are other methods that can help.

Use nicotine replacement therapy

Try over-the-counter methods like nicotine patches, lozenges or gum. You can also talk to your doctor about prescription nicotine that comes in a nasal spray or inhaler. There is non-nicotine medication you can take, as well, like bupropion and varenicline.

“Oftentimes, people will start with a nicotine replacement therapy,” says Dr. Solanki. “For example, nicotine patches replace the nicotine from cigarettes and help treat the urge. Over time, we slowly taper down the amount of nicotine in the patches that you get.”

Change your daily habits

Not only do you have to think about your nicotine habit, but you also have to change your rituals that play into reaching for that smoke.

If you have a cigarette with your morning coffee or on your afternoon work break, rethink what you do during those times.

Can you replace that ritual of smoking with something else? Maybe it’s eating a biscotti in the morning or replacing your cigarette in the afternoon with tea or a popsicle. Even hard candies, carrot sticks or a lollipop can help with the oral fixation you may have.

“You’re still going through the motion of putting something in your mouth but without the harmful risks of smoking,” notes Dr. Solanki.

When you exercise , your body releases endorphins and your blood starts flowing.

“It helps you feel better,” says Dr. Solanki. “It’s another great thing to do to distract yourself when you have an urge to smoke. Exercising is an incredibly good antidote to smoking.”

But don’t think you need to log in a sweat session at the gym — even just a walk around the block can help curb cravings.

Try to relax

You can turn to relaxation techniques and methods like yoga, deep breathing, mediation or self-hypnosis .

“A lot of people smoke to help calm anxiety and deal with stress,” says Dr. Solanki. “If you try one of these relaxation techniques it can boost your parasympathetic response. That helps diminish your anxiety, increases your level of focus and your ability to stay calm.”

Get rid of reminders

When you’re attempting to quit, consider throwing away your ashtrays, lighters and other items that you use to smoke.

“By getting rid of those items, it makes it harder to pick up a cigarette,” says Dr. Solanki.

It can also be helpful to clean your house and car to get rid of the smoke smell.

Have a support system

Discussing your plans to quit with family and friends can help hold you accountable. Talk to them about how you’re feeling, what you’re struggling with and be honest about how many cigarettes you had.

“It’s easy to cheat the system if you’re not reporting to anyone,” says Dr. Solanki.

You can also join a local support group or call the free telephone quit line at 800-QUIT-NOW (800.784.8669) for information on support and counseling.

What happens when you quit smoking?

It may be tough at first to fight off those cravings. You may experience withdrawal symptoms within the first few days like moodiness, irritability and headaches as your body gets used to not having nicotine. But once you stop smoking, you’ll notice a positive change in your health. Not only will your lung function improve, but you’ll also notice a decrease in the number of times you cough and have shortness of breath.

Withdrawal symptoms might include:

• Increased appetite.
• Weight gain.
• Depression.
• Irritability.
• Frustration.
• Restlessness.
• Difficulty concentrating.

“You may have these withdrawal symptoms for a couple of days or a couple of weeks,” says Dr. Solanki. “It’s different for different people.”

Once you stop smoking, your health will improve, including:

• A decrease in your blood pressure and pulse rate.
• An increase in the temperature of your hands and feet.
• Your carbon monoxide level in your blood returns to normal.
• An increase in your oxygen levels in your blood.
• A decrease in your risk of a heart attack, heart disease, stroke and cancer.
• Your ability to taste and smell returns.
• Improved circulation.
• A decrease in coughing, sinus congestion and shortness of breath.
• An increase in your energy level.
• Improved ability to breath.

“Everybody’s lungs get worse with age, but the rate of decline is much faster in people that smoke,” explains Dr. Solanki. “People who smoke actually have a lot of power to improve their health by stopping their habit.”

How to stay motivated when trying to quit

It can take you a few tries before you find success. But don’t give up.

“It’s OK if you have to start over again,” says Dr. Solanki. “A lot of people feel guilty about it. Relapsing doesn’t make you a failure.”

So, don’t be too hard on yourself. Re-evaluate your plan and start again. And keep in mind your reason for quitting — whether you’re doing it for your family or to improve your health.

“You’re the only person who can make yourself quit,” says Dr. Solanki. “You have control over what you put in your body.”

Remember the facts: Smoking can kill you. And think about how much better you’ll feel once smoking is out of your life.

“It’s a commitment that you need to make to yourself and your future self,” says Dr. Solanki. “You have to be ready to quit.”

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Persuasive Essay Guide

Persuasive Essay About Smoking

Persuasive Essay About Smoking - Making a Powerful Argument with Examples

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Are you wondering how to write your next persuasive essay about smoking?

Smoking has been one of the most controversial topics in our society for years. It is associated with many health risks and can be seen as a danger to both individuals and communities.

Writing an effective persuasive essay about smoking can help sway public opinion. It can also encourage people to make healthier choices and stop smoking. 

But where do you begin?

In this blog, we’ll provide some examples to get you started. So read on to get inspired!

• 1. What You Need To Know About Persuasive Essay
• 2. Persuasive Essay Examples About Smoking
• 3. Argumentative Essay About Smoking Examples
• 4. Tips for Writing a Persuasive Essay About Smoking

What You Need To Know About Persuasive Essay

A persuasive essay is a type of writing that aims to convince its readers to take a certain stance or action. It often uses logical arguments and evidence to back up its argument in order to persuade readers.

It also utilizes rhetorical techniques such as ethos, pathos, and logos to make the argument more convincing. In other words, persuasive essays use facts and evidence as well as emotion to make their points.

A persuasive essay about smoking would use these techniques to convince its readers about any point about smoking. Check out an example below:

Simple persuasive essay about smoking

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Persuasive Essay Examples About Smoking

Smoking is one of the leading causes of preventable death in the world. It leads to adverse health effects, including lung cancer, heart disease, and damage to the respiratory tract. However, the number of people who smoke cigarettes has been on the rise globally.

A lot has been written on topics related to the effects of smoking. Reading essays about it can help you get an idea of what makes a good persuasive essay.

Here are some sample persuasive essays about smoking that you can use as inspiration for your own writing:

Persuasive speech on smoking outline

Persuasive essay about smoking should be banned

Persuasive essay about smoking pdf

Persuasive essay about smoking cannot relieve stress

Persuasive essay about smoking in public places

Speech about smoking is dangerous

Persuasive Essay About Smoking Introduction

Persuasive Essay About Stop Smoking

Short Persuasive Essay About Smoking

Stop Smoking Persuasive Speech

Check out some more persuasive essay examples on various other topics.

Argumentative Essay About Smoking Examples

An argumentative essay is a type of essay that uses facts and logical arguments to back up a point. It is similar to a persuasive essay but differs in that it utilizes more evidence than emotion.

If you’re looking to write an argumentative essay about smoking, here are some examples to get you started on the arguments of why you should not smoke.

Argumentative essay about smoking pdf

Argumentative essay about smoking in public places

Argumentative essay about smoking introduction

Check out the video below to find useful arguments against smoking:

Tips for Writing a Persuasive Essay About Smoking

You have read some examples of persuasive and argumentative essays about smoking. Now here are some tips that will help you craft a powerful essay on this topic.

Choose a Specific Angle

Select a particular perspective on the issue that you can use to form your argument. When talking about smoking, you can focus on any aspect such as the health risks, economic costs, or environmental impact.

Think about how you want to approach the topic. For instance, you could write about why smoking should be banned. 

Check out the list of persuasive essay topics to help you while you are thinking of an angle to choose!

Research the Facts

Before writing your essay, make sure to research the facts about smoking. This will give you reliable information to use in your arguments and evidence for why people should avoid smoking.

You can find and use credible data and information from reputable sources such as government websites, health organizations, and scientific studies. 

For instance, you should gather facts about health issues and negative effects of tobacco if arguing against smoking. Moreover, you should use and cite sources carefully.

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Make an Outline

The next step is to create an outline for your essay. This will help you organize your thoughts and make sure that all the points in your essay flow together logically.

Your outline should include the introduction, body paragraphs, and conclusion. This will help ensure that your essay has a clear structure and argument.

Use Persuasive Language

When writing your essay, make sure to use persuasive language such as “it is necessary” or “people must be aware”. This will help you convey your message more effectively and emphasize the importance of your point.

Also, don’t forget to use rhetorical devices such as ethos, pathos, and logos to make your arguments more convincing. That is, you should incorporate emotion, personal experience, and logic into your arguments.

Introduce Opposing Arguments

Another important tip when writing a persuasive essay on smoking is to introduce opposing arguments. It will show that you are aware of the counterarguments and can provide evidence to refute them. This will help you strengthen your argument.

By doing this, your essay will come off as more balanced and objective, making it more convincing.

Finish Strong

Finally, make sure to finish your essay with a powerful conclusion. This will help you leave a lasting impression on your readers and reinforce the main points of your argument. You can end by summarizing the key points or giving some advice to the reader.

A powerful conclusion could either include food for thought or a call to action. So be sure to use persuasive language and make your conclusion strong.

To conclude,

By following these tips, you can write an effective and persuasive essay on smoking. Remember to research the facts, create an outline, and use persuasive language.

However, if you find yourself needing expert help to write your essay, don’t worry! Our persuasive essay writing service is here for you.

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Home — Essay Samples — Nursing & Health — Smoking — The Challenges of Quitting Smoking

The Challenges of Quitting Smoking

• Categories: Smoking Tobacco

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Published: Mar 1, 2019

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8 Best Tips to Quit Smoking for Good

Categories: Lung Cancer , Cancer Care , Health & Wellness

Smoking is a leading cause of preventable death in the United States, and according to the Surgeon General, quitting smoking is the single most important step a smoker can take to improving the length and quality of life.

Smoking is addictive and the habit can be tough to overcome but there are things smokers can do to improve their chances of successfully quitting.

These are the eight steps I recommend to successfully quit smoking:

Tip #1: Think Hard About the Reasons You Want to Quit

Is it for your health? To set a good example for your children? To save money?

Whatever your reason, remind yourself of it regularly, especially when you encounter challenges.

Tip #2: Try to Understand Why You Smoke

Like most habits, people tend to smoke without stopping to understand why. Try to understand why you reach for your cigarettes throughout the day.

Is it to cope with stress? Do you smoke when you are bored? Is smoking part of the way you socialize with friends? Is it your ritual after a meal?

By understanding what drives your habit, you can begin to gain control of your actions.

Tip #3: Talk to Your Doctor

Only about 5% of people successfully quit cold turkey. Luckily, your physician can give you support and important advice, and talk to you about medications to improve your chances of becoming a nonsmoker.

While no medication can completely remove all cravings, the right medicine can be a great help and make the process much easier.

Tip #4: Tell Others About Your Goal to Quit Smoking

Your friends and family will want to see you be successful. They can distract you during the first, toughest days, they can offer comfort, and they can cheer for you and celebrate your successes.

Many patients also choose to tell their church community. Your religious leaders and fellow congregation members can be a tremendous source of support and strength.

Tip #5: Set a Quit Date

Choose a day, mark the calendar, and stick to it.

The night before your quit date, remove all cigarettes, lighters, matches and ashtrays from your home, pockets and car.

You will be less tempted to smoke if these items are not easily accessible.

Tip #6: Know What to Expect

Most smokers will tell you that the first week after quitting is the hardest. This is the time that you will go through nicotine withdrawal. You may feel irritable or anxious .

You may experience nausea, changes with your bowel habits, headaches and trouble sleeping.

You also will definitely need to make a plan to deal with cravings. Some people find relief from taking a walk, deep breathing, calling a friend, exercising, drinking water, chewing gum or eating small a piece of hard candy. Decide ahead of time what you will do to cope with cravings.

Tip #7: Don't Get Discouraged if You Slip Up

Mistakes are common because this process is tough. If you do have a cigarette, there is no need to feel discouraged.

Instead, learn from the mistake. Ask yourself what went wrong and prepare better next time.

A failure is an opportunity to learn and fine-tune your quitting strategy.

Tip #8: Follow a Healthy Diet and Exercise Plan

It is common for people to gain weight after they quit smoking. Healthy lifestyle choices can prevent this. Even if you do gain a little bit of weight, being a few pounds heavier is far healthier than your smoking habit.

If all of this sounds difficult go back to tip number one: Remember why you want to quit and think about the benefits.

If you aren't convinced why you should quit now, here are four great reasons:

Reason #1 to Quit Smoking: The Benefits Begin Immediately

Soon after quitting, people have lower heart rates, lower levels of toxic carbon monoxide and better lung function.

Over time, people have fewer colds, less wrinkles, improved sense of taste and smell, and less snoring with improved sleep.

Ultimately, the risk of heart attacks , strokes and emphysema is also reduced in those who remain smoke-free.

Reason #2 to Quit Smoking: Secondhand Smoke is a Significant Health Hazard

Spouses of smokers suffer many of the same health problems that smokers themselves face, and children of smokers have more colds and ear infections .

Even pets of smokers have higher rates of cancer . Smokers can feel good that their decision to quit will also improve the health of those they love.

Reason #3 to Quit Smoking: You'll Save a Significant Amount of Money

The cost of cigarettes continues to rise, so quitting can result in substantial money saved.

Calculate how much you’ve been spending on cigarettes and think about how much you’ll save as a nonsmoker.

Reason #4 to Quit Smoking: You Won’t Have to Leave Friends or Stand in Bad Weather to Smoke

Many clean air laws, including those in Illinois, make smoking a hassle.

Smokers frequently have to leave friends while out at restaurants or bars, or have to step out in the middle of movies, and then often end up standing alone in the rain or cold to smoke. Quitting relieves smokers of this isolating and frustrating burden.

Do You Need to be Screened for Lung Cancer?

The U.S. Preventive Services Task Force, a government agency that evaluates evidence-based science and makes screening guidelines, recommends lung cancer screening tests for smokers at particularly high risk for developing lung cancer .

Patients should be upfront and honest with their primary care physician about their smoking history so that their doctor can accurately assess whether they might benefit from this screening test.

Amy Buchanan, MD , is a family medicine physician at Loyola Medicine. Her clinical interests include annual wellness visits, diabetes , hypertension , men's health , obesity , telehealth , well child visits and women's health .

Dr. Buchanan earned her medical degree at Loyola University Chicago's Stritch School of Medicine. She completed a residency in family medicine and pediatrics at MacNeal Hospital.

Book an appointment today to see Dr. Buchanan or another Loyola experts by self-scheduling an in-person or virtual appointment using myLoyola.

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• Essay Database >
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• Essay on Psychology

Free How to Quit Smoking Essay

Type of paper: Essay

Topic: Psychology , Smoking , Experience , Motivation , Friendship , Life , Management , Sociology

Published: 12/06/2019

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Introduction

Smoking is one of the habits that one can be badly addicted to. Smoking is a habit that is too difficult to quit. In a smoker’s life for instance, it can be a very big step for one to quit smoking, unfortunately this step is not easy to take. This does not recognize whether you are a teen smoker or whether you have smoked all your life. It is basically difficult to quit smoking ones you are an addict. So, improvements are needed to quit smoking which foundationally need some motivation. This motivation should come from the social aspect, and the persons well calculated moves. Through motivation therefore, it is possible to learn the new ways and finally quit and manage the vehement desires of smoking. (Greaves, 36) As a smoker, I have really found it hard to accept the fact that there are people who once smoked and are now free from this habit. I find it very wise to quit smoking but the initiative has been an uphill to me. This is what prompted me to carry out some research on this habit.

This research relies on people’s experience which I do put in prose form.

Why it is hard to quit smoking.

There are several reasons which I found that have kept me smoking. One, smoking comes out to be a physical addiction and psychological habit. Smoking is like a daily ritual which needs to be repeated on daily basis. In addition to this we find that the content of cigarette, nicotine, does provide temporary and addictive state. So if one is to refrain from smoking, then there must be some physical signs that automatically will call for only the determined to stand against and move on. Basically when one has to quit smoking he has to quit both the addiction and the habit. Only through this will one count himself to be out of the addiction of nicotine. (Hilton, 13) Secondly, it is not easy to quit smoking especially for people who were used to it in managing overwhelming and unpleasant feelings such as anxiety, stress, and loneliness. Basically, smoking act as the only companion when one is lonely or is stressed. You find that the comfort that people seem to find through smoking is not an easy thing to abandon and start doing something else. But because one will pretend that he is quitting smoking, he or she will continue smoking and may continue till the end of his or her life. This is because it is not easy due to its addictive nature. The comfort that cigarettes do provide is also addictive. In addition to the addiction, there are some side benefits that do come with smoking thus making it very difficult to quit. These side benefits can include the stimulation that smokers do get when the smoke, the pleasure, the relaxation that these smokers get is very overwhelming that stopping smoking is not easy. These are some of the reasons why I find it not easy to stop smoking. Though it is difficult to stop smoking, I have come to understand that people have been able to stop smoking. They have graduated from that class and have joined the class of non smokers. On inquiring, I came out with some possible solutions to why they managed to quit smoking. The foremost step is that one has to take the initiate to stop smoking. He or she should come out with an effective plan to help him or she quit the craving desire for cigarettes, to manage his or her unpleasant and overwhelming feelings. On top of these, one needs support from the social aspect of life. Those who are close to this smoker do play a very big role in ensuring that they either continue smoking or quit. Through the support of people like the family, the peers and friends from whichever dimension, quitting smoking will not be difficult to undertake.

Personally, I have found it very difficult to stop smoking but now I know that people can work their ways out of the habit. I just want to try my best to quit this habit just like my friends have done it. I want to acknowledge the role that psychology play in such calls for actions. The role that the mind plays stands out to be very significant and this proves that the major step in quitting smoking is having a determined mind to quit smoking. The experience I have had while smoking is pathetic and it is my wish you don’t fall into this trap that I fell in. kindly don not smoke.

Works cited:

Hilton, M. The Smoking Culture: Perfect Pleasures. Manchester University Press, 2000 Gilman, S. L. . Smoke: History of Smoking. Reaktion Books, 2003 Greaves, L. Reflections on Addiction and Modernity State University of New York Press, 2002 Robicsek, F. The Smoking Gods . Eve publishers. Michigan, 1978 West, R. and Shiffman, S. Fast Facts: Smoking Cessation. Health Press Ltd, 2007.

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Persuasive Essay Writing

Persuasive Essay About Smoking

Craft an Engaging Persuasive Essay About Smoking: Examples & Tips

Published on: Jan 25, 2023

Last updated on: Jul 23, 2024

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Are you stuck on your persuasive essay about smoking? If so, don’t worry – it doesn’t have to be an uphill battle. 

What if we told you that learning to craft a compelling argument to persuade your reader was just a piece of cake? 

In this blog post, we'll provide tips and examples on writing an engaging persuasive essay on the dangers of smoking…all without breaking a sweat! 

So grab a cup of coffee, get comfortable, and let's get started!

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Persuasive Essay-Defined 

A persuasive essay is a form of academic writing that presents an argument in favor of a particular position, opinion, or viewpoint. 

It is usually written to convince the audience to take a certain action or adopt a specific viewpoint. 

The primary purpose of this type of essay is to provide evidence and arguments that support the writer's opinion.

In persuasive writing, the writer will often use facts, logic, and emotion to convince the reader that their stance is correct. 

The writer can persuade the reader to consider or agree with their point of view by presenting a well-researched and logically structured argument. 

The goal of a persuasive essay is not to sway the reader's opinion. It is to rather inform and educate them on a particular topic or issue. 

Check this free downloadable example of a persuasive essay about smoking!

Simple Persuasive essay about smoking

Read our extensive guide on persuasive essays to learn more about crafting a masterpiece every time. 

Persuasive Essay Examples About Smoking 

Are you a student looking for some useful tips to write an effective persuasive essay about the dangers of smoking? 

Look no further! Here are several great examples of persuasive essays that masterfully tackle the subject and persuade readers creatively.

Persuasive speech on the smoking outline

Persuasive essay about smoking should be banned

Persuasive essay about smoking pdf

Persuasive essay about smoking cannot relieve stress

Persuasive essay about smoking in public places

Speech about smoking is dangerous

For more examples about persuasive essays, check out our blog on persuasive essay examples .

Paper Due? Why Suffer? That's our Job!

Argumentative Essay About Smoking Examples

Our examples can help you find the points that work best for your style and argument. 

Argumentative essay about smoking introduction

Argumentative essay about smoking pdf

Argumentative essay about smoking in public places

10 Tips for Writing a Persuasive Essay About Smoking 

Here are a few tips and tricks to make your persuasive essay about smoking stand out: 

1. Do Your Research

 Before you start writing, make sure to do thorough research on the topic of smoking and its effects. 

Look for primary and secondary sources that provide valuable information about the issue.

2. Create an Outline

An outline is essential when organizing your thoughts and ideas into a cohesive structure. This can help you organize your arguments and counterarguments.

Read our blog about creating a persuasive essay outline to master your next essay.

3. Clearly Define the Issue

 Make sure your writing identifies the problem of smoking and why it should be stopped.

4. Highlight Consequences

 Show readers the possible negative impacts of smoking, like cancer, respiratory issues, and addiction.

5. Identity Solutions 

Provide viable solutions to the problem, such as cessation programs, cigarette alternatives, and lifestyle changes.

6. Be Research-Oriented  

Research facts about smoking and provide sources for those facts that can be used to support your argument.

7. Aim For the Emotions

Use powerful language and vivid imagery to draw readers in and make them feel like you do about smoking.

8. Use Personal Stories 

Share personal stories or anecdotes of people who have successfully quit smoking and those negatively impacted by it.

9. Include an Action Plan

Offer step-by-step instructions on how to quit smoking, and provide resources for assistance effectively.

10. Reference Experts 

Incorporate quotes and opinions from medical professionals, researchers, or other experts in the field.

These tips can help you write an effective persuasive essay about smoking and its negative effects on the body, mind, and society. 

When your next writing assignment has you feeling stuck, don't forget that essay examples about smoking are always available to break through writer's block.

And if you need help getting started, our expert essay writer at CollegeEssay.org is more than happy to assist. 

Just give us your details, and our persuasive essay writer will start working on crafting a masterpiece. 

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Frequently Asked Questions

What would be a good thesis statement for smoking.

A good thesis statement for smoking could be: "Smoking has serious health risks that outweigh any perceived benefits, and its use should be strongly discouraged."

What are good topics for persuasive essays?

Good topics for persuasive essays include the effects of smoking on health, the dangers of second-hand smoke, the economic implications of tobacco taxes, and ways to reduce teenage smoking. 

These topics can be explored differently to provide a unique and engaging argument.

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How to Write the Essay on “Ways to Quit Smoking”?

In the process of your research on essay or persuasive speech on smoking , you will most likely find out that there is a certain study, which says this way works better than the other. Then you just turn the next page and see that there is another way to quit smoking and it’s better than all what you knew before. As you see, it’s a never-ending story. As an alternative, you may dedicate your paper to putting together a special quit smoking program, which can be applied by the others.

“Ways to Quit Smoking” Essay: Write a Hooking Introduction!

There are more than 4000 (!) health-damaging elements in tobacco. The element that makes a human being addicted to smoking is nicotine. Just a drop of information for you to include into the assignment! The thing is that the first two or three lines are the most crucial for they will either attract your readers or make them put the project aside for good. Make sure to start your paper with a hooking open theme to make sure your audience will be longing for more once they’re done with the intro.

Writing an Essay or a Speech About Smoking: Successful Quit-Smoking Plan

Once you decide to work out a booming quit smoking program, make sure to include the following elements in your essay:

• Pharmacological products appropriate use . Those, who are severely addicted to the cigarettes, could consider using nicotine-replacement elements so that the body could gradually get rid of nicotine-addiction. Make sure to recommend your audience to consult their doctors before using the drugs.
• One-to-one counseling. It is highly important to point out that qualified support helps smokers to identify their aims. Moreover, in the moments of weakness, a professional counselor will help to prevent relapse. Consider telephone counseling, one-to-one counseling, group support, internet programs for smokers, etc.
• Measure & Record. Suggest your readers an idea to take a black-and-white look at how much they actually smoke, how much $ they pay each months (day, week, etc.) for their addiction and how much money they could actually save.
• Improve Your Knowledge. Tell your readers to read the science, converse with the experienced experts in order to make 100% sure how smoking ruins their health and the health of the people around. Being aware of how the others have tackled life-saving challenge will give courage to those, who are still fighting the addiction!

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