QuitSmart Week 1

Preparing to Quit

Goal: Get Educated and Prepare to Quit

Congratulations on making one of the most important health decisions of your life. By completing this free QuitSmart tobacco cessation program, you will be equipped with tools and skills to quit using tobacco for good.

Be sure to download the QuitSmart Workbook, and print your personal copy that corresponds with the concepts in this online program.

Three Important Steps to Quitting for Good

There are three key ways to prepare yourself as you begin this important journey of being tobacco free. In fact, people who engage in all three of these activities are more likely to quit for good:

  1. Become educated on how to quit for good. This free six week QuitSmart program provides information and tools for success on how to quit for good.

  2. Get support—You are not alone!

    Consider scheduling an appointment with your doctor or behavioral health counselor for counseling on quitting tobacco use.

    In addition, free short-term counseling is available through the following resources:

    a. Call the Washington Tobacco Quit Line toll-free at 1-800-QUIT-NOW (784-8669) to speak with a trained “quit coach” about how you can double your chances of quitting. Hours: Monday-Sunday: 5am to 9pm.

    b. Sign up for Colorado Quit to receive free telephone texting prompts. Here's how:

    CO Quit Mobile is a powerful, FREE text message-based program that places you on the path to a life free from tobacco. CO Quit Mobile is for anyone looking to quit tobacco, whether you smoke, chew or dip.

    CO Quit Mobile gives you instant support and coaching when and where you need it through your cell phone. It will help you prepare for quitting and suggest specific techniques to overcome cravings.

    Programs like CO Quit Mobile have been shown to greatly improve a person's chances of quitting, compared to simply going “cold turkey.”

    Get started by providing some information about yourself and your smoking. This helps CO Quit Mobile provide coaching personalized just for you. Visit CO Quit Mobile to make a plan, prepare, and start quitting today!

    c. Visit SmartQuit Application, complete the survey and download the free app.

  3. Speak to your doctor about quit medication, known as nicotine replacement therapy (NRT). Is there a medication that would be right for you?

These three components are the scientifically proven combination that has helped millions of Americans like yourself quit for good. You too can be tobacco free for life! Let's learn more about your life ahead as a non-smoker.

Why Quit?

Most of us know that tobacco use is harmful to our health and the health of those around us. Where are you in that decision process to quit using tobacco? You may also ask yourself, why should I quit?

First, being a tobacco user isn't easy. You're not free to just live your life. You always have to be sure you have enough cigarettes, chew/dip, etc. You may need matches, a lighter, or an ashtray. Do you have a toothbrush, gum or mints for afterward? Can I find a location to smoke or if chewing, to spit? In addition, tobacco use is a lot of time, money, and work. And your only reward may be to put yourself at risk for major diseases.

Quitting tobacco is a lot of work, too. If you tried to quit in the past, don't give up. You may be surprised to learn that most tobacco users try a few times before quitting for good. This QuitSmartâ„¢ program will help you quit for good.

The rewards of being tobacco free are definitely worth the effort. Watch this video to see how your health improves almost immediately after quitting tobacco:

Watch: Quitting Smoking Timeline

Consider some of the health benefits of quitting:

  • Within 20 minutes of quitting tobacco use:
    • Your blood pressure, heart rate, and body temperature of hands and feet return to normal.
  • Within 24 hours of quitting:
    • Your chance of a heart attack and bleeding ulcers decreases.
  • Within 48-72 hours:
    • Nicotine leaves the system, nerve endings start to regrow.
    • Bronchial tubes relax making breathing easier.
    • Lung capacity increases.
  • Within 3 months:
    • Lung function increases by 30 percent.
    • Circulation and sexual function improve.
  • Within 12 months:
    • Risk of heart disease cuts in half.
  • Within 5 years:
    • Lung cancer death rate reaches the rate for a never tobacco user.
    • Risk of mouth and throat cancer is cut in half.
  • Within 10 years:
    • Other cancer risks decrease to that of a never tobacco user (mouth, larynx, esophagus, bladder, kidney, pancreas).
  • Lifetime benefits of quitting:
    • Fewer colds and respiratory infections, reduced risk of COPD, high blood pressure, heart disease, and cancer.

In addition to health benefits, you will enjoy:

  • Increased energy, decreased stress, generally feel healthier.
  • Improved sense of smell and taste (and you will smell better).
  • Decreased eye and throat irritation.
  • Daily activities become easier.
  • Setting a good example for your family.
  • Having money previously spent on tobacco for other things.
  • Sense of freedom from a destructive habit.
  • Tremendous sense of pride and accomplishment.

Focus on all you may gain by giving up smoking. By doing so, you can turn a lot of negatives into positives.

To make the most of your new found freedom, you may want to find healthy and fun ways to spend your time.

The new, tobacco-free you may want to:

  • Replace a cigarette or chew with a walk after dinner or story time with your kids or grand kids.
  • Enroll in a dance class or join a gym.
  • Spend time in your favorite museum or bookstore.
  • Invite friends over for a game night.
  • Learn a new skill or begin a hobby.

Watch: What is the Single Best Thing You Can Do to Quit Smoking?

Please turn to Week 1 of your QuitSmart Workbook, where you will explore the following:

  • Why do I use tobacco?
  • What are my reasons for quitting?
  • Where am I in the readiness to quit process?