Life's Simple 7 Quit Smoking Infographic

Life's Simple 7 Quit Smoking Infographic

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How to Quit Tobacco

Educate Yourself

The first step to quitting smoking, vaping and using tobacco is to understand the risks and health effects for you and your family.

  • Smoking is the most preventable cause of death in the U.S. It's linked to about one third of all deaths from heart disease and 90% of lung cancers.
  • Cigarettes, e-cigarettes and tobacco products contain many toxic chemicals, as do their smoke, vapor and liquids.
  • About half of U.S. children ages 3-11 are exposed to secondhand smoke and vapor.
  • Tobacco use and nicotine addiction is a growing crisis for teens and young adults.\You can be one of the millions of people who successfully quit every year.
  • Within 1 year after quitting, your risk of heart disease goes down by half.

Make a Plan to Quit

You’re more likely to quit tobacco for good if you prepare by creating a plan that fits your lifestyle.

  • Set a quit date within the next 7 days.
  • Choose a method: cold turkey or gradually.
  • Decide if you need help from a health care provider, nicotine replacement or medicine.
  • Prepare for your quit day by planning how to deal with cravings and urges.
  • Quit on your quit day.

Tips for Success

  1. Deal with Urges: Whether physical or mental, learn your triggers and make a plan to address them. Avoid situations that make you want to smoke or use tobacco until you’re confident that you can handle them.
  2. Get Active: Physical activity can help you manage the stress and cravings when quitting. You'll feel better, too.  heart.org/MoveMore
  3. Handle Stress: Learn other healthy ways to manage the stress of quitting. heart.org/BeWell
  4. Get Support: A buddy system or support program can help you with some of the common struggles of quitting. 1-800-QuitNow
  5. Stick with It: Quitting tobacco takes a lot of willpower. Reward yourself when you reach milestones and forgive  yourself if you take a step backward. Get back on course as soon as possible to stay on track and kick the habit for good.

Learn more at heart.org/MyLifeCheck and heart.org/Weight. 

© Copyright 2019 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Unauthorized use prohibited. Citations available upon request..

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