Tobacco is one of the most addictive substances known to man--in fact, the University of Minnesota Division of Periodontology reports that it is as addictive as heroin. Because of this, you must be highly motivated in order to quit smoking. To this end, it may be helpful for you to think about the benefits of quitting, rather than the risks of continuing to smoke.
Withdrawal Symptoms
Withdrawal symptoms from nicotine will begin within about two hours after your last cigarette and will peak within 48 to 72 hours. You may experience intense cravings, irritability, increased appetite, headaches, insomnia and difficulty concentrating, according to David C. Dugdale, III, MD, Professor of Medicine at the University of Washington School of Medicine. Symptoms should completely subside within six months, although in many smokers they subside much earlier than this.
Short-Term Health Benefits
According to the Palo Alto Medical Foundation, the health benefits of quitting smoking begin to occur within 20 minutes of your last cigarette--your blood pressure, heart rate and body temperature all return to normal. Within three days your bronchial tubes will relax, making it easier to breathe. Within three months your circulation will improve and your lung function will increase by as much as 30%. Other short-term health benefits include improved sense of taste and smell, the cessation of "smoker's cough," and reduced risk of heart attack and lung infection.
Long-Term Health Benefits
The Palo Alto Medical Foundation reports that the long-term health benefits of quitting smoking include reduced risk of heart attack, lung cancer, and cancers of the pancreas, mouth, larynx, esophagus, kidney and bladder. Other health benefits include a slowdown in age-related mental decline, improved sexual function, and reduced risk of diabetes, breast cancer, rheumatoid arthritis, macular degeneration and osteoporosis.
Psychological Benefits
The psychological benefits of quitting smoking include improved self-image, higher self-confidence, a sense of accomplishment, elimination of any guilt you may have felt about smoking, decreased stress and elevated moods. Some of these benefits, such as improved self-image and a sense of accomplishment, follow from the achievement of any goal. Others, such as decreased stress and elevated moods, follow directly from the elimination of nicotine from your system and increased oxygen intake.
Social Benefits
Once you quit smoking, there will no longer be any odor of smoke on your clothing and body. You will no longer have to fear repelling non-smokers. You will be able to comfortably enjoy public places without having to step outside every so often for a cigarette. You may reap significant occupational advantages by being able to work all day without stepping out of a non-smoking office for a "smoke break" several times a day. Finally, your increased self-confidence should make you more attractive to others.
