The vast majority of smokers want to quit.
Wellness and Recreation Services can help you kick the nicotine habit.
- Click on the following headings for helpful information.
- Quit Smoking Tip Sheet
- Changes your body goes through when you quit smoking
- Non-Smoker Confidence Test
- Recovery Symptoms
- Visit the Wellness Resource Lab, WRC 104, where additional pamphlets and materials are available.
- Contact Kathy Green, (319) 273-6921, for a personal consultation to help you develop a plan with strategies for quitting. She can also let you know if a Win by Quitting class / support group is scheduled.
- UNI Employees who qualify for UNI health insurance can obtain free nicotine gum or patches with participation in our smoking cessation classes
The Quitline offers 2-weeks of free Nicotine Replacement Therapy (patches or gum) to everyone who calls (except Medicaid clients, who have better benefits).
Quit Smoking Tip Sheet
Changes Your Body Goes Through When You Quit
Within 20 minutes of last cigarette:
- blood pressure drops to normal
- pulse rate drops to normal rate
- body temperature of hands and feet increases to normal
After eight hours:
- carbon monoxide level in blood drops to normal
- oxygen level in blood increases to normal
After 24 hours:
- chances of heart attack decrease
After 48 hours:
- nerve endings in the mouth and nose start to regrow
- ability to taste and smell improves
After 72 hours:
- bronchial tubes relax, making breathing easier
- lung capacity increases
Two weeks to three months:
- circulation improves
- walking becomes easier
- lung function increase up to 30%
One to nine months:
- coughing, sinus congestion, fatigue and shortness of breath decrease
- cilia regrow in lungs, increasing ability to handle mucus, clean the lungs and reduce infection
- body's overall energy level increases
- lung cancer death rate for average smoker decrease from 137 per 100,000 people to 72 per 100,000 people
- pre-cancerous cells are replaced with normal cells
- risks of other cancers, such as those of the mouth, voice box, esophagus, kidney and pancreas decrease
All these benefits are lost when you smoke just one cigarette a day!!!
When someone quits smoking, the body may have a difficult time adjusting to the absence of thousands of chemicals found in cigarette smoke. Each individual reacts to those recovery or "withdrawal" symptoms in a different way. Some ex-smokers can smoke their last cigarette and never miss smoking or experience any discomfort. However, other smokers may experience a wide variety of unpleasant physical and mental symptoms. There is really no way to predict the degree of withdrawal symptoms to expect, since it does not seem to be dependent on the amount of cigarettes smoked, years of smoking or any other personal characteristic. The recovery symptoms listed below are the most commonly reported reasons for their occurrence and possible ways to reduce them.
Perhaps the most commonly reported withdrawal symptom is irritability, being short tempered or grouchiness. Internal and external stress caused by quitting smoking is bound to upset the temperament of almost any smoker. Smokers should try to forewarn family and friends of this difficult time and ask for support and understanding for this temporary period. If possible, try to avoid stressful events, situations or other problems that might only make matters worse.
Lack of Concentration
Quitting smoking often occupies the mind of the new ex-smoker to such an extent that he or she is unable to concentrate on daily activities. Again, this is only a temporary condition and the ex-smoker should try to avoid complicated tasks or time consuming projects for the first few days after quitting.
Whether it is conscious or unconscious, smokers often view giving up cigarettes as a loss in their life and often may feel depressed or go through a period of mourning. To counteract this depression, the new ex-smoker should focus on the benefits of not smoking. Quitting smoking is actually gaining back your health and energy, rather than giving up something important.
Many ex-smokers will initially experience and increase in coughing. Although this may seem to be a negative sign, it is actually a positive sign that the lungs are beginning to rid themselves of accumulated mucus and tar. Cough drops may be helpful in easing this symptom.
One of the many benefits of quitting smoking is a healthier, more energetic body. Activity can be comfortably increased and there is a decreased need for sleep. If sleeplessness is a problem, try taking deep breaths and doing muscle relaxation exercises before going to bed.
When cigarette use is eliminated, intestinal movements may decrease because of the absence of nicotine, which acts as a stimulant on the body. Drinking lots of water and eating a high fiber diet can help to overcome this problem.
The absence of carbon monoxide and resulting increase in the oxygen carrying ability of the lungs means that the body is taking in more oxygen than usual. When occasional dizziness is a problem, sit down and relax for a minute or two until it passes.
Food often tastes better to the new ex-smoker because the taste buds are no longer numbed by tobacco smoke. Ex-smokers often substitute food for cigarettes and the result is a significant increase in foods or frequent tooth brushing to satisfy the need to have something in your mouth.
Chemical adjustments in the mouth may cause a small percentage of ex-smokers to suffer from minor mouth irritations. These sores or blisters should heal quickly, but the ex-smoker can see their physician or dentist if the problem persists.
Bad Taste in the Mouth
Ex-smoker's improved sense of taste may detect a bad taste in the mouth that is a result of smoking. Mouthwash, salt water rinses or extra vitamin C may help to remedy the situation.
Resisting the urges to smoke can be tiring and emotionally draining for some smokers. If lack of energy or lethargy is a problem, take short naps when possible and avoid strenuous work if possible.
These withdrawal symptoms are only a
selection of the more common ones reported by ex-smokers. If you are experiencing other unusual or unexplainable symptoms,
do not be alarmed. This is just your body's way of making the adjustment form smoker to non-smoker. Most withdrawal symptoms
are most severe during the first three or four days after quitting and will decrease in severity over the next few weeks.
Again, some smokers have no withdrawal symptoms and others have symptoms which may last for over a month. If these withdrawal
symptoms still persist after more than one or two months, it may be wise to see your physician. In rare cases, cigarette
smoking may have masked actual physical ailments or conditions.
People using nicotine gum or nicotine skin patches may not experience strong physical withdrawal symptoms. While receiving treatment, they may focus on the psychological cues and triggers to smoke. At the end of treatment, they prepare to be nicotine free.
- Positive that you would not be able to resist the urge.
- Quite sure you would not be able to resist the urge.
- You might not be able to resist the urge to smoke
- You're not sure whether you would resist.
- You might be able to resist the urge to smoke.
- You most likely would be able to resist the urge.
- You positively would resist the urge to smoke.
Below is a list of several situations in which people often smoke. Read each statement carefully. Then, using the scale above, rate your confidence in your ability to resist the urge to smoke if the situation would arise in the future.
- When you feel impatient.
- When you are waiting for someone or something.
- When you feel frustrated.
- When you are worried.
- When you want something in your mouth.
- When you want to cheer up.
- When you want to keep yourself busy.
- When you are trying to pass time.
- When someone offers you a cigarette.
- When you are drinking an alcoholic beverage.
- When you are drinking coffee or tea.
- When you feel uncomfortable.
- When you are embarrassed.
- When you are in a situation in which you feel smoking is a part of your self image.
- When you want to reward yourself for completing a task.
- When you want to relax.
- When you find a pack of your previous brand of cigarettes.
- When you are out with friends who smoke.
- When you realize you have gained weight.
- Using the same scale as above, how confident are you that you will not be smoking a year from now?