Ready to quit?  Or just thinking about it?  Here are some steps you can take:

• Come by HRN in Weaverville or Hayfork to pick up a free Quit Kit. If you live in another part of Trinity County, call us at 1-800-358-5251 and we can mail one to you.
• Sign up for a free smoking or chewing cessation class.  Call 1-800-358-5251 for more information.
• Call the California Smokers’ or Chewers’ Helpline for free help and information about quitting.  The California Smokers’ Helpline is a telephone program that can help you quit smoking. Helpline services are free. When you call, a friendly staff person will offer a choice of services: self-help materials, a referral list of other programs, and one-on-one counseling over the phone.  Whether you’re ready to quit or just thinking about it, call 1-800-NO-BUTTS.  Chewer’s can call 1-800-844-CHEW.  Or click below to request a call.

• Check out the Links page for more online resources to help you quit.

Benefits of Quitting

When Smokers Quit—The Health Benefits Over Time
20 Minutes After Quitting:
Your heart rate drops.

12 Hours After Quitting:
The amount of carbon monoxide in your blood drops to normal.

2 Weeks to 3 Months After Quitting:
Your heart attack risk begins to drop.
Your lungs begin to work better.

1 to 9 Months After Quitting:
Your coughing and shortness of breath decrease.

1 Year After Quitting:
Your risk of heart disease is half that of a smoker's.

5 Years After Quitting:
Your stroke risk is reduced to that of a nonsmoker's 5-15 years after quitting.

10 Years After Quitting:
Your lung cancer death rate is half that of a smoker's.
Your risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases.

15 Years After Quitting:
Your risk of heart disease is like you never smoked.

The prospect of better health is a major reason for quitting, but there are others as well.
Quitting helps stop the damaging effects of tobacco on your appearance including:

• Premature wrinkling of the skin
• Bad breath
• Stained teeth
• Gum disease
• Bad smelling clothes and hair
• Yellow fingernails

Kicking the tobacco habit offers benefits that you'll notice immediately and some that will develop gradually over time. These rewards can improve your day-to-day life immensely.

• Food tastes better.
• Your sense of smell returns to normal
• Ordinary activities no longer leave you out of breath (for example, climbing stairs or light housework)

Tips to Help You Quit and Stay Quit

Decide How You Want to Quit

• Cold Turkey.  It may help to reduce the number of cigarettes you smoke every day for a few days before you quit completely. 
• Nicotine replacement or Prescription aids.  Talk to your doctor about your options.  There are several types of nicotine replacement options, such as using the patch, gum, or nicotine lozenges, some of which you can buy without a prescription.  There are also prescription medications, such as Zyban and Chantix, which are supposed to reduce your desire to smoke.  Your doctor can tell you more about the benefits and possible side effects of these medications.

Make a “Quit Plan”

• Figure out your triggers.  It helps to figure out what triggers you to smoke so you can be prepared when the cravings hit.  For example, if you smoke when you’re stressed, try taking a few deep breaths or listening to relaxing music and wait for the craving to pass.
• Change your habits.  In order to quit smoking, you will probably have to change a few of your other habits, at least for awhile.  Maybe you smoke while driving or talking on the phone.  Changing your route to work or the place you sit when you talk on the phone can help.  If you take smoke breaks at work, try walking during your break instead.
• Pick a Quit Date.  Set a date that you are going to quit and stick to it.  If you slip up and smoke, don’t stress out about it or think that it means you have failed.  Just stop smoking and try again.
• Get rid of temptation.  The night before you quit, throw out all your ashtrays, cigarettes, and lighters. 

It’s OK to Ask for Help

• Call 1-800-NO-BUTTS.  The California Smokers’ Helpline has trained counselors that are ready to help you for free.  Call them for free help and information.
• Quit with a friend.  You can help support each other and you won’t be tempted to smoke around them.

Reward Yourself

• Plan small rewards for your first week of quitting and some bigger rewards once you have quit for a month or a year. You can put the money you’ll be saving in a special place and watch it add up.   If you smoke a pack a day you could save around $1,500 a year by quitting.